WOD 3/24/10
15m AMRAP
12 DB Hang Cleans (55/35)
12 Push Ups
DB Hang Cleans are full squat cleans.
We will be closed Friday, Saturday, and Sunday of this week since the CFC family will be in San Jose for the NorCal Sectionals. Normal business hours will resume on Monday.
NorCal Sectional Info, including verification of the "2 for 1" guest ticket entry can be found HERE.
WOD 3/23/10
Deadlift - 3x5 @ 80% Across
Rest
3 Rounds
20 Box Jumps
400m Sprint
Warm up with lighter DL's at low reps. Work up to about 70% 1RM quickly then load to 80% and go - 3 sets of 5 reps. Finish, recover and do the MetCon. Call it a day after rolling a stretching out.
CF Sectional competitors - Please make sure you have the correct guest registered under your name for entry in the event.
CF Sectional Spectators - As per organizing staff, if you purchased a spectator ticket, you may now bring a guest for free. Make sure your guest is with you at entry to get them their wristband and sign the waiver. Please make arrangements to preclude later confusion. Info courtesy of CF East Sac.
On the far left of the pic, you will see webdesigner extraordinaire, Paul Jasch (grey shirt, 2nd standing), enjoying the sand, sun and thrusters in San Diego over this past weeken. Paul recently completed his CF Level 1 Certification! Congrats Paul!!
WOD 3/22/10
5 Rounds
12 Thrusters (85/55)
12 Pull Ups
A grinder. Something to keep in mind about RX'd weights. Just as the CF.com mainsite has always professed, recommended loading is the elite level. It is a goal to reach, a benchmark if you will. This does not automatically imply that you load that amount and go for it, despite never have done it before or some other shortcoming. Be smart and ALWAYS work toward a big picture. Remember, this is where the evil of ego comes into play - it screams "Do it!" although you know it's not a good idea. However, that being said, don't use that as an excuse for not pushing forward from time to time, just be reasonable and sure you are ready to make the jump.
The infamous "T$" - High speed, Low Drag - Assaulting aircraft in the desert and doing pull ups from the wingtips of 747's. Hardcore!
WOD 3/21/10
REST DAY!
Sorry I missed yesterday's post. We had a great evening on the town at Shaun & Steph's wedding and after some good food, a few drinks, partying with good friends and being with my stunning wife, the last thing on my mind was posting a WOD. I am sure Andy took care of everyone at the box and everyone else in Cyberspace found something to do.
CONGRATULATIONS - Mr. & Mrs. Shaun Hampton
Steph & Shaun - Newlywed and off to Maui for a couple weeks!! Enjoy!!
Lindsay, The Cat, and Stephanie - The sassy trio
WOD 3/19/10
20m AMRAP
400m Sprint
30 Wall Ball (20/14)
This is a modified mainsite WOD from a few days ago. Not a lot of magic to this one - a simple couplet with ass kicking potential.
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.
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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