WOD 8/26/10

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On the minute for 10 minutes do:

3 Deadlifts (225/155)
7 Burpees

Rest

3x25 Russian Twist Sit Ups (25/15)

On the minute mark, you will bang out 3 Deadlifts, then immediately drop and go for 6 Burpees. Rest for the remainder of the time. This workout will seem easy at first, but much like last week's DB Grace/Burpee WOD, it will catch up to you real quick. The trick being that you cannot stand around and waste time catching your breath and thinking about how tired you are. Do the deadlifts, SET THE BAR DOWN, and then drop right into 6 burpees. Once you are done with the MetCon, rest, then get into the Russian Twist Sit ups. These can be done on the AbMat with a weight plate held out front of the chest. Start on your back in a normal sit up position. Come up shy of a vertical torso and twist left and then right with the plate - that's one rep.

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Also, if you haven't already, please donate to PFC Laurie Dunlap and her team of Army Combat Medics, currently stationed in Afghanistan. Laurie is Tricia Dodd's younger sister and she is far from home for the next year. Some basic amenities and comforts of home are all they want and we are working to get those items to them. You can donate to her via the PayPal link on the left side until August 31st.

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Also wrapping up on the 31st is the CFC Goal Board. Get some work in towards those goals or wrap them up! We fail at the margins of our experience!

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WOD 8/25/10

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75 Overhead Squats (95/65) - In as few sets as possible. - 10 Minute time cap.

Rest

4 x 25 - Oly Bar Trunk Twisters (65/45)

The goal of this one is FULL DEPTH overhead squats. Trust me, if you are not below parallel on each squat, horribly inflexible people notwithstanding, then the reps don't count. So that means don't waste reps and make them all worthwhile so you don't end up doing 100. You are trying to do the 75 in as few working sets as possible.

Putting the bar in the rack or on the ground is a break in the set. Pick it up when ready and keep counting. If you rack the bar on your shoulders, this will constitute a broken set. Put the bar on your back or the ground, just be sure you can get it up again. The idea here being to do as many OHS as you can before you have to rest, which will reduce you workload time. Remember, there is minimal margin for error in the OHS. If it starts to drift back too much, your hips push the shoulder/bar out front coming up, or you go soft in the shoulders, it's a done deal. Don't try and save a failing bar - dump it, pick it up and keep truckin'.

This is not a horribly taxing metabolic workout. Today is meant to change/reduce the intensity insofar as metabolic impact. Instead, you will be dealing with muscular fatigue in the shoulders and midsection. Horribly freaky athletes should be upping the weight to 115/95.

Once you are done, take an Oly bar and rack it on your back like a squat. Widen your stance a bit and do rotational trunk twisters with the bar on your back. Minimal loading is all that is needed for this effort.

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Fight Gone Bad 5 is coming! Register/donate now using the link on the left sidebar! The event will be held in-house this year on September 25 at 10 AM. Get ready!

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Also, if you haven't already, please donate to PFC Laurie Dunlap and her team of Army Combat Medics, currently stationed in Afghanistan. Laurie is Tricia Dodd's younger sister and she is far from home for the next year. Some basic amenities and comforts of home are all they want and we are working to get those items to them. You can donate to her via the PayPal link on the left side until August 31st.

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Comments (0)

WOD 8/24/10

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10m AMRAP

7 ManMakers (35/25)
25 Double Unders

Rest

5x10 (per side) MedBall Partner Twists (20/14)

ManMakers... My favorite! Double Unders are a special bargain today - 3 for 1 if you still can't do them! Have fun!

Then some MedBall partner Twists. Stand back to back and rotate the ball around in a circle. Ten times one direction, then switch and ten the other way. Repeat for 5 rounds. Rest accordingly.

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The CFC Goal Board is still up and you have about 1 week left to make a dent into some of your goals. I am glad to say that Mel got her goal of Double Unders and did the entire Dirty Thirty WOD on Saturday with all Double Unders!! Nice freakin' work, Mel !

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Also, if you haven't already, please donate to PFC Laurie Dunlap and her team of Army Combat Medics, currently stationed in Afghanistan. Laurie is Tricia Dodd's younger sister and she is far from home for the next year. Some basic amenities and comforts of home are all they want and we are working to get those items to them. You can donate to her via the PayPal link on the left side until August 31st.

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Want some? Get some! CFC Gear!

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WOD 8/23/10

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10m AMRAP

100 m Run
12 Swings (55/35)
10 Pull-ups

Rest

4x20 Plate Half Moons (15/25)

All the programming this week will be short in nature. All WOD's will be prescribed to be 10 minutes or less. This means you are going to be maintaining a higher power output (as long as you are going 110% each workout) and the change in time domains will be beneficial for the body in it's adaptation process. Also, due to the heat that will be upon us mid-week, the workouts really shouldn't be sappers. Energy pathways will be changed up to some extent by doing this shorter work as well. Even though the workouts will be short, make no mistake about it, they should be gut-checks.

We will also be putting some finishing emphasis on midline stability (you can call it "core work" if it makes you feel better), especially in a rotational axis. This is a very neglected part of the midline stregth repetoire as everything is usually linear. This rotational emphasis will put the less used lateral obliques, serratus and lower back muscles to the test a bit, so expect some new and exciting soreness!

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If you have pix from the AlleyCat's Dirty thirty B-Day, please send them over to me! We will weed out the bad ones and not safe for public viewing ones, but I know there are some good ones in there for posterity's sake!

Also, we have someone's Nikon SLR Digital camera in our trunk. I didn't see any pix on there to identify the owner, so let us know if it's yours. If you leave it with us too long, it's gonna come back with some interesting pictures on it. There should be no doubt about that if you were watching the AlleyCat party this weekend....

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Allison and Jennie are now running a CFC Chicks Blog. This site will be an off shoot site of the main page, much like my Coaches Corner blog. The girls will update the site from time to time about ladies only info and Q & A. Please feel free to ask questions about diet or workout stuff as it pertains to women. There is a link to the blog in the left sidebar!

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Ladies in the CFC house!

Comments (1)

WOD 8/22/10

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Holy Cats! Once again, CFC knows how to party and enjoy each other's company! The AlleyCat's Dirty Thirty Birthday was a friggin' awesome time! We started the night off with a surprise party at Hacienda Del Rio in Old Folsom. Allison was under the guise of dinner with Trent & Jenny and then a couple drinks afterwards, so walking into an entire room of 40+ people was quite the shock - even with the stupid hostess giving away the party info as we came up to get seated....the hiring pool is soooo limited....

We had plenty of chow, drinks and social time up top and then packed it up to head across the street to the Powerhouse Pub to see theSpazmatics play live. They are an awesome 80's cover band in full Revenge of the Nerds attire, but they absolutely rock! We had the entire upstair reserved for us which is where we partied for the rest of the night. Allison was in full swing, dancing on tables, partying like a rock star, and even left a "souvenir" behind hanging from the rafters of the Powerhouse Pub for all to see from here to eternity. The rest of the crew had an absolutely rockin' time with Allison and we all got to enjoy the show and company of each other.

A HUGE Thank you goes out to Jennie McKernan and Kaysie Markwardt for working their tails off to help me put this plan together and get everything organized. Those two did all the work and made the entire night flawless!

Another HUGE Thank you to all the friends that came out to join us for this fun evening. You guys are a pleasure to be around at the gym and outside of it - we are humbled by your friendship and support!

This party is once again a reminder that the CrossFit community is like nothing else you have been part of in a fitness environment. There is more to it than that. Someone said it to me last night, "you wouldn't find this going on with a regular gym!" I couldn't agree more. If you have missed the last couple get togethers, you are truly missing out on the social aspect CFC creates, good times, fun and friendships that are forged outside of the gym. Thanks to all of you for a great time!

We opened gifts this morning, since last night was too crazy, and Allison is in seventh heaven and very thankful for all the goodies she got! Again, Thank you! - Ian

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If you have pictures of the night's "festivities", I would love to get a hold of them to post in the photo gallery, so send them over if you can! I know there were a lot of cameras and some wild photos!

We also have someone's digital 35mm Canon camera, so if you are missing it let us know. We will see you all at the box, so recover and get ready for a hot week!

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Comments (2)

WOD 8/21/10

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What's my age again?

30 Box jumps
30 Jumping pull-ups
30 Kettlebell swing (55/35) 
30 Walking Lunge (total) 
30 Knees to elbows
30 Push press (65/45)
30 Back extensions
30 Wallballs (20/14)
30 Burpees
30 Double unders

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The CFC Ladies Night #1 was a HUGE success! Thanks to all the awesome ladies, new and existing, who came out and enjoyed the workout and company for the night! You ladies made it all worthwhile and a total blast. If you missed it, you missed out! Catch the next one! HERE are the pix from an awesome evening of fun!

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So, someone is having a birthday today - Any Guesses?

Comments (2)

WOD 8/20/10

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3 Rounds - 2 Min rest between rounds

500m Row
15 Wall Ball (20/14)
15 Push Ups
15 Swings (55/35)
15 Sit ups
15 Hang Cleans (95/65)

Good stuff! The Friday Finisher! After this you can rest easy for a few days!

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Comments (0)

WOD 8/19/10

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15m AMRAP

15 Thrusters (95/65)
500m Row

Enjoy!

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Comments (5)

WOD 8/18/10

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2 rounds

100 yard Sprint
80 yard Sprint
60 yard Sprint
40 yard Sprint

*rest 30 seconds between sprints.
*rest 60 seconds between rounds.

Once you are done, grab a lighter DB and do 3x10 Windmills (25/15) per side.

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Comments (1)

WOD 8/17/10

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"Dumb Grace gives me heartburn..."

30 DB Clean & Jerks (55/35)

...with 3 Burpees every 30 seconds...

Yup, you are doing Grace with DB's, however, on the 30 second mark you will put the DB's down and do 3 Burpees...it looks easy...

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Ladies - If you are interested in joining the Ladies Only WOD on Thursday, August 19th at 7 PM, please let Allison know. The WOD will be a team workout and scalable to anyone's ability level. Bring a friend and enjoy a workout, some wine, gossip and friends!

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We now have more MRM All Natural Whey Protein in stock. $30 per canister for some real good clean protein.

Also, new women's tank tops in teal, pink and moss green are in stock as are new men's shirts in brown and OD green. The front proudly displays "Want some? Get some!" on it and the CFC crest on the back - $20 each.

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