WOD 4/3/10
Trainers Choice
Andy has the box today, so he's got the programming for the day. If you are out in cyberspace, make up a missed WOD or work on some skills.
We will be closed on Easter Sunday. Normal hours will resume on Monday.
Simon - Working the Overhead Squat after killing the 800m Run
WOD 4/2/10
10 Min - Double Under Practice
Rest 5 Min.
5 Rounds
9 Deadlifts (60% 1RM)
11 DB Presses (35/25)
1 Min Jump Rope
Get some!
We will be closed on Easter Sunday. Normal hours will resume on Monday, 4/5/10.
The Paleo Challenge is coming to an end! I hope you have all kept it dialed in nice and tight to walk away with some $$ ! Contact Allison or check the Forum Board for info on weigh-ins and measurements!
If you haven't seen it, the latest video on the CrossFit main site features the NorCal sectionals and a cameo appearance by "The Scott"! Check it out - WMV or MOV.
Here are some more pix from the NorCal Sectionals - Check them out!
Kristy - Locked out overhead
WOD 4/1/10
Back Squat - 3x5 @ 82% across
Rest 5-10 min
10m AMRAP
10 Pull Ups
200m Sprint
10 Push Ups
Three sets of 5 reps of Squats to start things off. Rest and hit the MetCon to finish up the day.
The next CFC On Ramp Class starts on Monday, April 5th at 7 PM. If you or someone you know is interested in starting at CFC, now is the time. Contact us ASAP via phone or email to reserve a spot!
Scott, Brian and Michelle all agreed to let me link to their Snapfish albums of the 2010 NorCal Sectionals. You can click on the links below to get to Snapfish and view the albums. Once you get there, you will need to create a free account to view the pix. It's worth it - there are some great pictures in those albums! I will continue to update everyone as we add more pix.
Scott's Snapfish 2010 NorCal Sectionals Album
Brian's Snapfish 2010 NorCal Sectionals Album
Michelle's Snapfish 2010 NorCal Sectionals Album
Going Under
The Scott - Pulling under the bar on a 225 Lb Clean
WOD 3/31/10
5 Rounds
12 Burpees
25 Squats
300m Row
A grinder. Enjoy!
The next CFC On Ramp Class starts on Monday, April 5th at 7 PM. If you or someone you know is interested in starting at CFC, now is the time. Contact us ASAP via phone or email to reserve a spot!
No Question About It
Jennie - A perfect, rock bottom Overhead Squat
WOD 3/30/10
3x5 Press - 82% 1RM across
Rest 5-10 Min.
20-15-10-5-10-15-20
Swings (55/35)
Sit Ups
Start with the strict press at 82% 1RM for 3 sets of 5 reps. Then rest and move into the MetCon. For those of you who were at the NorCal Sectionals this past weekend, it should be fairly evident that overhead strength was a serious factor in the event. It was my weakpoint, especially in the final WOD, and it cost me. Ask yourself how you'd fare in light of a heavy amount of overhead work. If it's subpar, then now is the time to grit your teeth and make some gains on it.
Our next On-Ramp class starts on Monday, April 5th at 7PM. If you or anyone you know is interested in starting at CFC, now is the time. Please contact us via phone or email to reserve a spot!
Some shots from the NorCal Sectionals
Team CFC
Some of the CFC Support Crew in the stands
Midfield grabassery and shenanigans fom Kelli & Rob. Pat turns his back for a second...
As you can see, a good time was had by all. I have a ton of photos to go through and post in the near future, as do Brian, Michelle, and Scott. They have some great pix already posted on their Facebook sites if you have access to them.
Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
Members:
WOD Search
Buddy- If you can manage to squeeze into your 1981 cub scout vest I will gladly accept your aid, that is of course if youre not helping any old ladies cross the street." Posted in WOD 7/30/10
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10