WOD 8/9/11

DIANE

21-15-9

Deadlifts (225/155)
HandStand Push Ups

Again, this week the time domains will be relatively short. We are still going to work through some more Benchmark WOD's so we can update the 2011 Leader Board. The top 3 fastest men/women at RX'd weight witnessed in-house will get on the board.

Warm up on some ascending sets of DL's to your working weight and make sure you are nice and ready to rock!

There are numerous ways to scale the HSPU's. We will work on that as a group prior to the WOD.

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The 2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

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CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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Please welcome Coach Jason "JK Venom" Kearsing to the Thursday afternoon coaching roster. Entertaining and informative are good ways to describe his style!

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WOD 8/8/11

SKILL

Squats - 5x5 (Slight Increase - Sets Across)

METCON

400m sprint
2m Rest
200m Sprint
1m Rest
100m Sprint
1m Rest
200m Sprint
2m Rest
400m Sprint

P-CHAIN

DB Romanian DL - 4x10

Mmmmm, tasty. Sprints after Squats. A thing of beauty.

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The 2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

---

CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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We are working on creating a morning class for those of you out there stretched thin for afternoon time. Tentatively, we are looking at 3 days per week at 0630 Hours. If you are interested, I NEED YOU TO SEND ME AN EMAIL stating that you'd be willing to participate/commit to a 3 day/week morning session. Otherwise it's not fair to the coach and/or us if no one uses it after we work to implement it.

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Thursday afternoons are going to start seeing the addition of Jason Kearsing coaching the class with Ben. Jason is a motivated and energetic coach with a ton of knowledge, so tap into it and get in for those classes!

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WOD 8/6/11

Helen

3 Rounds

400m Run
21 Swings (55/35)
12 Pull Ups

The last of benchmark WOD's for the week. Go hard!

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This article and accompanying slideshow of CF Games images is pretty funny. The captions to some of the photos make it worth the price of admission. Click on "Begin Slideshow" and then hit the "next" button at the top right of each picture.

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The2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team!

---

CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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WOD 8/5/11

SKILL

Deadlifts 5x5 (Sets across - slight increase)

METCON

4 Rounds - 2m Rest between rounds

50m Sled Drag (90/45)
100m Sprint
50m Sled Push

P-CHAIN

Reverse Hypers 4x15

Drag the sled out to the 50m mark, then sprint to the 100m mark and then back to the sled. Push the sled back into the start (re-coil drag ropes on top of sled). Rest for 2m or until your team cycles through.

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Since it's Deadlift day, HERE is a pretty good article from T-Nation regarding the deadlift. I like it since it mirrors our training protocols very well. I don't toally agree with the end portion about 5x5's not getting you to big weights, since I know folks that have done it with some tweaking, but the premise is correct in that heavier percentages need to be lifted to make that boost. In those cases, I like a heavy 3x3 or 3x5 day, and then the next go 'round, a 3x5 or 5x5 at that weight. Then the next time through, increase the 3x3 or 3x5 weight and do it as 3x5 or 5x5 in the next session, and so on. Check it out - Good stuff and right on the money.

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The 2011 Femme Fit Challenge is next Saturday, the 13th, in lovely Martinez. Come watch our CFC Fatal Femmes go down there and put the hammer down!

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CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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Friggin' Hilarious.....

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WOD 8/4/11

Nancy

5 Rounds

400m Run
15 Overhead Squats (95/65)

A beast, no doubt. Again, another benchmark WOD. This one is especially challenging due to the overhead squats. Make sure you don't bite off more than you can chew. The form and range of motion of the movement are what counts more than weight or doing it as RX'd for a fast time with crappy form.

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Competition brings out the worst and best in people some times. From an athletic standpoint as well as from the standpoint of an observer. CrossFit tends to break those negative norms often found in other sporting and fitness endeavors. Even when an athlete fails at the worst of times and feels it is the worst moment of their lives, other people in this community, including other athletes, will find the same moment to be one of inspiration, hope and motivation. I think you may find THIS blog post as well as THIS post from another blogsite, to encompass and relay that feeling of inspiration. What was perceived as failure by one person, became hope and success for others.

Our hearts go out and hats come off to "the female athlete" in those posts, whom of which you all know. Inspirational.

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The2011 Femme Fit Challenge is coming up on August 13th in Martinez. CFC will be sending a crew of wicked women to the event, so come fly the flag and support the team! 

---

CrossFit Endurance is coming to CFC on September 24 & 25th. This is a phenomenal 2 day coaching seminar to help athletes and coaches properly program and train for endurance based sports and multi sports events using CrossFit as a training tool. The course focuses on running mechanics, POSE methodolgy as it applies to endurance sports, programming and race prep. This is a MUST HAVE for any endurance athlete or coach who thinks outside the box and wants to make improvements in their efforts - it is well worth the price for what knwoledge you will garner. The registration link is on the left sidebar - it will re-direct you to the CrossFit.com main registration page.

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