WOD 6/10/10

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Squats - 5x5 (Increase from last session)

Rest

3 Rounds

21 Wall Ball (20/14)
21 Knees to Elbows
21 Push Ups

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WOD 6/9/10

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500m Row
21 Deadlifts (225/155)
15 Box Jumps

750m Row
15 Deadlifts
12 Box Jumps

1000m Row
9 Deadlifts
9 Box Jumps

Good times! If you don't have a rower you can sub 400, 600, & 800m Runs in place of the row. As a sidenote, the run takes away from the impetus of this workout due to the partial rest the body gets in the run. There's always a method to the madness, so the row adds insult to injury, both in the use of the same muscle groups as used in the deadlift, box jumps and continuing the metabolic impact that the box jumps provide.

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WOD 6/8/10

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Press - 5x5 (Increase from last session)

Rest

10m AMRAP

15 Swings (55/35)
10 Burpees
100m Sprint

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The USAW will be holding a Level 1 Club Coach Certification course on July 10-11 at Body Tribe Fitness in Midtown Sacto. This will be a great course to attend to better understand and teach the Oly lifts, especially at $395. I would highly recommend you have some Oly lift experience and training prior to attending this course as it would help the learning process and make it easier on the instructional staff.

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Recently we had the pleasure of having Ray Gunter drop in while in town for some family business. Ray is an F-16 pilot stationed in Idaho and is also the creator and owner of Strike Labs.com. For those of you with a Droid phone who want a very good exercise tracking app, Ray has designed one for cheap that can be picked up at his website. It can be tweaked and customized to any workout program you may be following. Check it out here or in our links!

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WOD 6/7/10

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21 Overhead Squats (95/65)
21 Pull Ups
400m Run

15 OHS
15 Pull Ups
400m Run

9 OHS
9 OHS
400m Run

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WOD 6/6/10

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REST DAY

Tomorrow starts a new evolution of fun! It is also the start up of our next On Ramp group, so say hello to Cindy and Wendi when you see them in the box. Also starting at CFC is Josh, whom you will most likely be seeing this next week. Again, welcome him to the crew!

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Congrats to Rob "Buddy Holly" who entered an online lifting-heavy-weight contest through 70sbig.com and took third place! Nice work - I am glad to see all that chocolate milk is being put to good use and getting you fame, fortune, babes and money! Sorta....  Congrats!

Check it out HERE.

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A lot of folks ask me about artificial sweeteners in their foods to add some taste. I occassionally use them, but try to keep it to a minimum. HERE is a great article from Faction Strength & Conditioning regarding artificial sweeteners. Their homepage also has an interesting title piece about bacon and sex.....yeah, I bet that got your attention and their website hits just went through the roof.... pure marketing genius!

Comments (1)

WOD 6/5/10

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"Mini Murph" 

800m
50 pull ups
100 push ups
150 squats
800m

That Rob is such a silly boy.....

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Comments (2)

WOD 6/4/10

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"The Seven"

7 Rounds:

7 Handstand push-ups 
7 Thrusters (135/95) 
7 Knees to Elbows 
7 Deadlifts (245/185) 
7 Burpees
7 Swings (55/35) 
7 Pull-ups 

A Hero WOD from the mainsite. Good stuff!

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Sign up now for the next On Ramp Class that starts on June 7th at 7 PM. Contact Allison ASAP to grab a spot, if one is left!

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Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!

We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!

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Comments (3)

WOD 6/3/10

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Push Press - 5x5 (increase from last session)

Rest

10m AMRAP

15 Box Jumps
20 Swings (55/35)
25 Sit Ups

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Our next On Ramp Class starts on June 7th, at 7 PM. The new class format will be 2 weeks in length but just as good as it has been in the past. If you or someone you know is interested, please contact Allison ASAP to reserve a spot with payment.

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Don't forget, CFC now sells VS Olympic Weightlifting shoes,Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!

We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!

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Comments (0)

WOD 6/2/10

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5 Rounds

10 DB Split Snatches -5 per side (55/35)
200m Sprint
15 Wall Ball (20/14)
20 Double Unders

A real treat!

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We are starting our next On Ramp on June 7th, at 7 PM. This will be a new shortened version, 2 weeks in length. If you or someone you know is interested in joining, contact Allison ASAP to reserve a spot with payment.

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Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!

We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!

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Comments (3)

WOD 6/1/10

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Deadlifts - 5x5 (increase from last session)

Rest

3 Rounds

Burpees - 1 Min Max reps

Rest 2 min

Pwr Cleans - 1 Min Max reps (135/95)

Rest 2 min

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The next On Ramp Class starts on 6/7/10 at 7 PM. We will be shortening the course slightly as an experiment, so it will now run 2 weeks, meeting M/W/F. The course will cover the fundamental movements from CrossFit and then some, biomechanics, programming, dietary info, stretching, and corresponding workouts. This course is a great tool to better your athletic and health know-how as well as ease people into the program. The cost is $125 and is payable by cash, credit/debit or check. If you or anyone you know are interested, please contact Allison to reserve your spot with payment!

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Saturday classes will now kick off at 9 AM, thanks to Rob. Rob has graciously offered to come down and open the box early to start the WOD's on Saturday mornings. Use it or lose it! Thanks, Rob!

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  Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!

We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!

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