WOD 2/21/10

REST DAY!

Swing by the box if you are in need of a make up WOD or strength day. You can laugh at Andy and company as they tackle some wacky WOD called "The Air Force" WOD.

So again, folks knew there were some flaws in the Deadlift pix. So here's what I can add to the discussion.

Here's some new PR lifting footage from the past week. Please don't ask me about Scott's 70's Big inspired attire. I have no control over his antics....

WOD 2/20/10

21-18-15-12-9

Swings (55/35)
Burpees 
DB Thrusters (35/25)
Pull Ups

400m Run

Good times. Scale accordingly if needed. I would recommend 21-15-9 for newbies as the Thrusters and Swings can make you quite sore. Do the prescribed reps and then finish with a 400m Run to stop the clock.

WOD 2/19/10

"Fight Gone Bad"

3 Rounds - 1m per station (5)- max reps - 1m rest between rounds

Wall Ball (20/14)
Sumo Deadlift Hi Pull (75/55)
Box Jump
Push Press (75/55)
Row

You all know the drill. Enjoy!

If you are new to the CFC website and register as a member of the site to leave commments or view the forum, please do me a favor and provide somewhat of an authentic identifier in either your user name or screen name. Something with a real name in it that I recognize as either a member or someone out there who is legitimate. I see all the members and approve them before acceptance on the site. I can also delete members who act like asshats and permanently ban them via their IP addresses. There are a lot of idiots out there who register with sites just to spam or unleash malware and other wackiness. When I see certain internet mail addresses I get suspicious, as I do when I see really weird names like bjhjkyosd129@geeurcool.com or iamlongandhardbill@yahoo.cz. Seriously?! (That's about a dumb as those emails you get telling you that you have a long lost relative in the Congo who died and need to wire $20k to an account to secure your share of the $2 million estate. I tend to send back some pretty colorful replies, but that's another story.....) If your site application looks wacky I am deleting it before it makes my lifte miserable. So if you registered with a questionable address and got rejected, try again with something more legit looking. If you are an internet jackass looking to be troll, take it elsewhere.

CrossFit Games NorCal Quals registration is closing in 10 days. If you want in and finally sack up (ahem, Andy...) then you need to register ASAP. Let me know if you do.

Regarding the CF Games Affiliate team, I received a lot of "maybe's". I have a couple of people who said they'd do it, but more one the fence. Jon, Trent and Jennie are "maybe" due to understandable family stuff. Shaun, Steph, Amy, and The Scott said they'd go. If need be, Allison and I would fill the two other spots but then who is going to coach things? Besides that, this is not about us, but about our clients, so we want YOU guys & gals to represent. I am not going to put down $300 non-refundable bucks if I don't have the interest. Let us know!! Going once, going twice....

The Shrine - Pay your respects to the "God's of WOD's and Barbells"

WOD 2/18/10

Deadlift

5x75%
3x85%
1+ x95%

Press

5x75%
3x85%
1+ x95%

Rest

Superman Planks

5x - as long as possible each time

This is the last day of the ME before we unload next week. This cycle has been much tighter due to the adjustments in everyone's 1RM's. Don't expect big numbers and if you fail before you think you should, that't the way it goes. Keep conscious of your form more than anything. Don't put the low back into flexion on the deadlift (cat in the sandbox) and don't go into over extension in the press (the standing bench press maneuver). Superman planks are planks with your arms outstretched far in front of you, palms down on the ground and the body just a couple of inches off the deck. Yes, they are hard. Keep the butt down and flat!!

I liked the answers I got for our bit of continuing education. I love the fact everyone was able to display their knowledge of proper form and the fixes and issues involved in the photos. Everyone was on the right track in several different ways. Here is my take on it.

Due to a scheduling error, I will have to move the 2/20/10 Fundamentals Class to another Saturday. It will most likely be the following weekend, but I will need to confirm this and let everyone know. I am sorry for jumping the gun, but I blew it. We will go at it ASAP.

Tom Campitelli posted more pix of the SacTown Throwdown and some of our CFC athletes on his site. You can see them here. Tom obviously has a knack for taking great pix and these were no exception. We will be purchasing some of the pix for use around the gym. Nice work, Tom!!

WOD 2/17/10

Pull & Burp - Lucky 13

1  Pull Up
13 Burpees
2 Pull Ups
12 Burpees
3 Pull Ups
11 Burpees

-cont'd-

13 Pull Ups
1  Burpee

Don't let your hands tear on the pull ups. Be smart and avoid an injury, so scale if you feel a callous starting to pull loose. Enjoy!

Kudos to The Scott who finished up his 70's Big Quest today. Scott went for PR's on his lifts today and hit even higher PR's than he did a month ago. Scott squatted 405 (up 55 Lbs), Benched 365 (up 35 lbs), Deadlifted 435 (up 10 Lbs), and pressed 235 (up 20 Lbs). Nice work!

Also of note, Jimmy pretty much owns the Deadlift record with a 475 Lb Deadlift on Sunday! Freaky!!

Both guys are on film and I will be working to get some new video footage of the PR lifts out real soon! Awesome work guys - the strength program definitely paid off!!

I will be conducting a CrossFit Fundamentals Class on Saturday at 4 PM for people interested in joining and working out at CFC. The prerequisite being better than average shape and/or some CrossFit experience. If you or someone you know is a regular gym goer and in good shape with no injuries or issues, this is one of the required ways to get started at CFC. The other being the 4 week On Ramp class. The cost is $60 and the class lasts about 3 hours. Please let us know ASAP if you are interested by emailing or calling us.

Continuing education is always a good thing. We spend a lot of time at CFC teaching our clients the finer points of form and function in the hopes that you can spot an error and apply a fix. So with that in mind...