WOD 7/13/10

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5x3 - Push Press (Increase from last session)

Rest

4 Rounds - 1m Rest between rounds

1m Max Reps - MedBall Squat & Toss with a partner (20/14)
1m Max Reps - MedBall Sit Up & Toss with a partner (20/14)

Do your 5 sets of 3 reps of Push Press. Rest and then do the MetCon. If you have a partner and a Medicine Ball, you are in luck. If all you have is a Med Ball and access to a wall, you can still do this one. The Squat & Toss is basically wallball without a wall. You and your partner will stand about 10 feet apart from each other and drive the ball up and over, back and forth for reps. From there you will need to drop into a sit up position with your feet about 2 feet apart from each other. You will hold the MedBall on your chest in the prone position, come up and toss the ball to your partner across from you, who should then go back into a sit up and then come up and repeat the process. Do max reps for one minute. You will have 1 minute of rest between rounds.

If you are flying solo, just do Wallball and MedBall sit up tosses against the wall. If all you have is an attractive partner, perhaps you can find something else to do than this craziness...  ;)

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"Sweet racks, bro! Now what can I do with them?"

Many of you have obviously noticed the power cages in the gym over the past couple months, courtesy of BW Products in Elk Grove. These are custom made power cages to accommodate our taller folks with their presses and overhead movements inside the cage. I know some of you know how to use them, but I have also seen a few folks who are using them in a manner that basically negates their purpose and effectiveness. So, in order to keep my clients looking cool like they know what they are doing and avoiding the possibility of being laughed at by Buddy Holly, I am putting forth this primer on Power Cages.

The cages are multi dimensional in that they offer folks lifting really heavy stuff a safety factor not found in floor racks and offer more opportunity to address weaknesses that may be impossible to work on with a standard floor rack. The hooks (where the bar sits) are moveable and can be put inside or outside the rack. You can see both set ups in the picture above, although I would prefer you weren't on the outside - more on that in a second. Hook height should be slightly below start level of the movement. For presses and squat, you should have to "get under" the bar slightly to lift it off of the hooks. Some people set the hooks too high and when your spine is being compressed by a heavy load, you don't want to be trying to get up on your tippy toes trying to get the bar re-racked. This can lead to a dumb disaster by missing the  hook entirely on one side.

Underneath the hooks are the "pins", or "bailout bars", "safety bars" or whatever else you want to call them. They are your life preserver and should be used EVERY time you get into the cage to lift. As obvious as it may seem, make sure the hooks and bailout bars are even with each other prior to lifting potentially life ending weights. They are there to catch a heavy miss or to start a partial or set depth pull/press/squat from.

Okay, so now, in or out? The racks are primarily designed to be lifted inside of. It doesn't matter if the hooks are on one side or the other on the inside of the rack, as long as you are always facing the hooks and bar when working in there. Once you are inside the rack, the next thing to do is set the pin height. This means for squats they should be just a couple inches below your bottom position, so if all else goes wrong you can lean it forward, dump it off the back, or sit down and the bars will catch the loaded barbell without a spotter and/or no crashing weights into the floor. If you are pressing, push pressing, or jerking (push jerking that is...I better not catch any perverted wierdness going on inside the racks...), then the bailout bars will be set below your bottom height of shoulder level or the bottom height of your maximum dip position in the push press or push jerk. If all goes wrong, voila, the bars catch your barbell and prevent catastrophe. If you are benching, same thing. Set them just slightly below inflated chest level. If it goes to crap, you can exhale and the bar should rest on the pins and prevent you from a slow, agonizing and relatively stupid death. Then just squirm yourself out from under the bar and act like nothing happened and hope no one saw you. If the bailout bars aren't set low enough, you will find out when you bounce off of it at the bottom and it gets all crazy on you on the way up. Rack it, lower the pins, go again.

As an extra bit of safety, ALWAYS press with a fully closed grip. This means thumbs around the bar. If it goes over your head, chest or throat, grab the damn bar like your life depended on it!! The only thumbless grip we will have in our gym is while holding the bar in place during back squats where a thumb would improperly load the wrist, prevent a positive position on the scapula and can get in the way if a bar slips or dumps. Otherwise it's thumbs around the bar. Don't be the like the chucklehead football guy who dropped a fully loaded bar on his throat while bench pressing and damn near died (I still love his trainer telling everyone "I was spotting him"....yeah, okay. You did a great job there ace....how about spotting safety factors too?!) . If you are really into the whole pressing thumbless thing, I can take care of that for you with some pruning shears and get rid of that pesky thumb. Come see me after class....

Of course you can use the racks with the hooks placed on the outside of the racks, but realize you negate the safety effect of the bailout bars helping you in a bad case. If you are using really light weight, that might be acceptable. If you are lifting really heavy weights and have two very trustworthy and strong spotters who know what to do and when, then you can get away with it outside. I still think it's dumb since you would be taking up a cage from someone who might need it while you do something that could have been done on a floor rack. This is really true if you are using steel plates only or doing squats or bench press by yourself - get inside the cage and be safe! This will also avoid needless dumping of weights on the ground which pisses off my whiney neighbor and wears equipment out prematurely.

There is also a pull up bar at the top of the cage that you can use, however, I would not recommend kipping pull ups on the cages since it would probably stress the hell out of the floor anchors. Weighted or strict pull ups are all good. You can do band work in the cages, and deadlift variations in the cages as well. Come talk to one of us if you have questions about that stuff.

In regards to using the cages, please feel free to do so when others aren't using them or don't need them. You can do almost anything inside of them (except the full Oly lifts due to lack of room). Just use them correctly. That means don't be like the lamebrains at Cal Fit using the cage to do curls in - I will judo chop you in the gullett if I catch you doing that....

There you go, a full primer on how those crazy looking "towers of power" work. Now go forth and conquer!

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In Memoriam

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WOD 7/12/10

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400m Run
21 Push Ups
21 Deadlifts (225/155) 
10 Burpees

Rest 2 Min

400m Run
15 Push Ups
15 Deadlifts 
10 Burpees

Rest 2 Min

400m Run
9 Push Ups
9 Deadlifts
10 Burpees

Interval based work to maintain high power output and reset the metabolic systems each go 'round. My gift to you!

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A belated congrats to Trent and Jennie, a couple of our newest Level 1 CrossFit Trainers. You have probably seen them in the box taking over classes lately, but I am lame and forgot to throw them some love. It's awesome to have to great athletes, smart and friendly people on board to help us out!

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WOD 7/11/10

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REST DAY!!

Enjoy the day off. It's still pretty hot outside so don't get worn out and dehydrated in the sun. We will see you in the next go'round!

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I still need/want feedback from interested parties for a 70's Big Seminar to be held at CFC in August. I have about 5 folks so far and I would like at least 5-10 more. Even if you are from another gym or not a CrossFit person, but want the info, please let us know. It is a one day lecture based seminar with Justin and AC from 70's Big.com. The cost will be $85 per person. Shoot me an email or leave a comment regarding your interest.

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WOD 7/10/10

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The Alley Cat is running the box today, so beware!

20m AMRAP

15 Thrusters (65/45)
21 Jumping Pull Ups

It's not as easy as it looks, so keep it light and do the J-pull ups as RX'd.

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Need some VS Oly lifting shoes? How about some MRM All Natural Whey Protein? If so, see us. We have protein in stock and shoes one day out at low prices for high quality stuff! See Ian or Allison if you are interested.

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WOD 7/9/10

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3 Rounds

19 Wall Ball (20/14)
19 Box Jumps
19 Durpees (115/75)

Anyone guess how old Lauren is today? Lauren has been an integral part of CFC, helping us tremendously in making CFC run smoothly as she watches kids and helps us out around the gym without hesitation. Thanks Lauren and Happy Birthday!

What is a Durpee you may ask? Well, as it was explained to me a while back it is a Deadlift and Burpee combo. Do a D/L, then when the bar is set on the ground, hold onto it, kick the feet back into a push up plank position, do a push up on the barbell, jump the feet back up and do another D/L to start the cycle all over again. Fun stuff... I think....

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The 70's Big Semnar wants to stop by the gym in August. So far I have 5 interested people but I need abouyt 5-10 more to make it worth everyone's while. If you are interested and wish to learn about strength training in a one day, lecture based seminar, please let me know. The cost is $85 and is open to anyone regardless of whether they belong to CFC or not. Please get back to me or leave a note in the comments ASAP so I can let Justin know. Thanks!

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WOD 7/8/10

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Squats - 5x3 (Increase from last session)

Rest

12m AMRAP

9 Swings (55/35)
11 Knee to Elbows
13 DB Cleans (35/25)

Squats up front. Five sets of three reps. Rest then MetCon. The DB Cleans are FULL SQUAT, starting from the deck each time. GO!

**EDIT - I changed the pull ups to KTE **

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Hey peeps - I have been talking with Justin Lascek from 70's Big about having him come up here in August for a seminar. This is a lecture seminar on strength work and the facets of. I have had only a few people express interest. I would need at least 10-15 people to make it worth his time and effort. The cost is $85 per person and the class is a one day session. Even if you are not from CFC, this class is still open to anyone who wishes to attend. Please let us know if you'd be up for it ASAP so I can get an answer back to Justin. Thanks!

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WOD 7/7/10

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2 Rounds 

50 Swings (55/35) 
40 Box Jumps 
30 Thrusters (65/45) 
20 Lunges (per leg) 
10 Burpees

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Hey folks, just a reminder it's hot outside (duh!) and that means you need to drink A LOT of water. Bring some of your own to start things off and then if you need some, we have more in the kitchenette. When you head home and/or get home, drink even more. If you are really dumping sweat, a sports drink will help. I am not a big fan of them but electrolyte replacement is very important to retain normal body and mental functions. Gatorade and similar drinks are not the greatest due to sugar content, but they do work. Water them down 50/50 and drink them slowly over time. I have had better luck with Endurox and Accelerade. You may find them at cycling stores and other endurance based stores. Regardless of what you do, drink water!

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Today we watched Jean Brown, a CFC members since day 1, Deadlift 285 Lbs without a hitch. It was smooth and legit and she looked like she could have done it more than once. I think Jean will be our first lady to pull 300 Lbs! Awesome job, Jean! You've come a long way and continue to make huge strides everyday!

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WOD 7/6/10

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Press - 5x3 (Increase from last session)

Rest

12m AMRAP

300m Row / 200m Run
9 DB Press (35/25)
11 Squats
15 Push Ups

Uh-huh, get some! The presses are STRICT DB Presses, no push presses! Alternate the run and row each round.

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All CFC T-shirts are now $20 ! So, grab one while you can. We are working on a new design and vendor, so stay tuned!

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MRM All-Natural Whey Protein in vanilla and chocolate is in stock. If you are in need of a high quality, good tasting protein, pick up a 2 Lb. canister for $30 at the box!

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As a reminder, if you have a friend who is interested in CrossFit, please feel free to talk up CFC, stuff them in your trunk, and then drive them to a free Saturday morning class. We all know the hardest part of CrossFit is walking in the door for the first time. So, make it easier on them and have them come with you - it will help put them at ease, force them to commit to coming down, and let them get a good taste of the CrossFit Kool-Aid!

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WOD 7/5/10

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I hope everyone had a great holiday! I screwed up the schedule due to a miscommunication. Trent and Jennie will be at the box for Monday morning sessions for all those who are interested. I am sorry for the confusion, I didn't check with Trent prior to posting the schedule for July 5th. S

So, 10 AM class is still on as is 11-1 PM Open Floor time. The gym will be closed for a bit and then back open for the afternoon sessions, thanks to Rob and Andy.

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"Quarter Gone Bad"

Five rounds for total reps of: 

15 Sec. Thrusters (95/65) 
Rest 45 Seconds 

15 sec. Pull Ups 
Rest 45 Seconds 

15 sec. Burpees 
Rest 45 seconds

This is a slightly scaled vesion of QGB. The real deal is 135 Lb Thrusters and 50 Lb. Weighted Pull Ups. If you are not up to that task, be smart and do it as we have it RX'd.

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WOD 7/4/10

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REST DAY!!

HAPPY FOURTH OF JULY!!

From all of us at CFC, we wish all of you here and abroad an awesome holiday. Spend it with family, have a few colds ones and BBQ something tasty. Last but not least, give thanks to our founding fathers and the celebration of our independence on this day in 1776. So what's it all about? Here's some history.

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During the American Revolution, the legal separation of the American colonies from Great Britain occurred on July 2, 1776, when the Second Continental Congress voted to approve a resolution of independence that had been proposed in June by Richard Henry Lee of Virginia. After voting for independence, Congress turned its attention to the Declaration of Independence, a statement explaining this decision, which had been prepared by a Committee of Five, with Thomas Jefferson as its principal author. Congress debated and revised the Declaration, finally approving it on July 4. A day earlier, John Adams had written to his wife Abigail:

"The second day of July, 1776, will be the most memorable epoch in the history of America. I am apt to believe that it will be celebrated by succeeding generations as the great anniversary festival. It ought to be commemorated as the day of deliverance, by solemn acts of devotion to God Almighty. It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forever more."
 
Adams's prediction was off by two days. From the outset, Americans celebrated independence on July 4, the date shown on the much-publicized Declaration of Independence, rather than on July 2, the date the resolution of independence was approved in a closed session of Congress.

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Not only do we make you fitter, we make you smarter! Enjoy!

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