WOD 5/5/10
{exercise-categories}"ANGIE"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Another benchmark WOD. No half stepping - Get on it!
**ATTENTION** - Due to a death in Allison's family, there will be no Thursday morning CrossFit Class. The gym will re-open for the PM classes. Sorry for the inconvenience.
Comments (6)
Allie - Setting up the Jerk.
WOD 5/4/10
{exercise-categories}Deadlift - 5x5 (Increase from last session)
Rest
"DIANE"
21-15-9
Deadlift (55% 1RM)
Handstand Push Up
Deadlifts on the front end, then rest for a few. Remember, you are now in a linear progression, so add a SMALL amount of weight to the deadlift from last session. Once well rested, you will do "Diane", although I have reduced the RX'd weight on the D/L's. The HSPU's can be subbed with either HEAVY Push Press or scaled versions of HSPU's - "Feet on a bench, butt in the air, head down" is the best scaled version of the HSPU.
Remember, the STAR6 Memorial 5k/10k is coming up on May 23rd. Register now and wear your CFC colors at the run! Most of us will be running the 5k, but feel free to do more if you like. As we get closer, we will iron out meeting points and other stuff. Register using the link in the left sidebar!
Comments (4)
Our girl Kaysie, representing the CFC Familia in Yosemite! Nice work, nice view!
WOD 5/3/10
{exercise-categories}50 WallBall (20/14)
10 Pull Ups
40 Wall Ball
8 Pull Ups
30 Wall Ball
6 Pull Ups
20 Wall Ball
4 Pull Ups
10 Wall Ball
2 Pull Ups
Good times! Ass to ankles on the Wall Ball or it's no go. Make sure you get some good DROM warm up in - duck walks and shoulder/lat work to prime the system.
Comments (1)
Katie - Focused and determined.
WOD 5/2/10
{exercise-categories}Rest Day!
Rest up and recover. The next evolution is right around the corner.
Congratulations to our newest group of CFC On Ramp graduates. Bob, Cal, Greg, Margo and Meredith all did awesome over the past 4 weeks and made huge strides in their health and fitness. Please give them a warm welcome and make them feel right at home!
Comments (0)
Brian doing a 20 sec. Iron Cross progression static hold. Not easy!
WOD 5/1/10
{exercise-categories}20m AMRAP
300m Row / 200m Run
15 Push Ups
50 yd Farmer Carry (35/25)
15 Overhead Press
50 yd Farmer Carry
Alternate the runs and rows. For those folks who have strong shoulders, up the DB weight. If the weight jump is too much, make sure your presses are strict. Otherwise, the press is an "overhead anyhow". Please don't drop the CFC DB's on the concrete or in the box. Enjoy!
Comments (0)
WOD 4/30/10
{exercise-categories}Friday Fun Day!
200m SPRINT
10 Pull Ups
20 Sumo Dead High Pull
30 Burpees
40 Box Jumps
50 Wall Balls
40 Box Jumps
30 Burpees
20 Sumo Dead High Pull
10 Pull Ups
200m SPRINT
Yeah, baby! get some!
Comments (1)
Look at all the pretty colors! It's like a squat workout with Rainbow Bright!
WOD 4/29/10
{exercise-categories}5x5 - Press (increase from last session)
Rest 10-8-6-4-2-4-6-8-10
Pull Ups
Burpees
Push Press (95/65)
Your press load will increase this week by a couple pounds from the last time we did strict presses. Keep track of your increases and also, it is a good idea to write down how much of an increase you will make the next time you do the movement. For example, in your journal you can scribble "increase 2.5 Lbs total for next session". Small jumps are key. If you make them too big, especially in the pressing movements, you will stall out real soon and have to unload for a couple weeks before moving forward again. Instead, make really small and constant jumps.
Rest and do the MetCon. The weight on the Push Press might look scary after doing presses, but realize you can move about 20% more weight in your Push Press than your strict press. So the added use of the legs will make the movement happen and it won't be as bad as you think.Get some!
The STAR6 Foundation Memorial Run is coming up on May 23rd! We want a strong turnout at the event, so register NOW or risk being beaten into submission with endless Wallballs. There is a 5k and a 10k, so you can pick your poison. Somehow I got volunteered for the 10k - that oughta be fun since I have done nothing involving more than 5 reps for the past few weeks and weeks to come....It ain't gonna be fast and it ain't gonna be pretty, but it's for a good cause. Click on the registration link on the left sidebar of the website.
Comments (4)
Kendall - This lady has serious potential as an athlete. Strong, a natural athlete, competitive and friendly - a perfect combination.
WOD 4/28/10
{exercise-categories}5 Rounds
30 Double Unders
30 Sit Ups
30 Squats
The sub for D/U's is going to be 3 singles for every D/U. For those at CFC, where the weather cannot make up it's mind, sorry we are hitting the jump rope again, but you're gonna get better at it this way!
As a reminder, please don't park in front of the neighbor's rear of business (Space 24). You can use the 3 spaces directly to the rear of CFC, the street, the south rear parking lot, or the front, but let's try to keep the ones to the rear of his business empty so he doesn't have another reason to complain. Thanks!
Visitors from CrossFit Fort Vancouver!
Comments (2)
A couple of Saturdays ago, we had Jess and Chad (Center front and back) visit us while in town from CrossFit Fort Vancouver in Washington. I missed it, but I heard both of them kicked as on a hard workout! Way to represent CFFV you guys! Come on back when you are in town again!
It's always a pleasure to have CrossFitters from other boxes stop by, so if you are in town and want to stop in, drop us a line and come by!
WOD 4/27/10
{exercise-categories}Back Squat - 5x5 (increase from last session)
Rest
12m AMRAP
100m Sprint
10 Knees to Elbows
10 Swings (55/35)
Today you will increase your back squat 5-10 Lbs, if possible, from your last BS session on 4/1/10. Make sure you are up to the new loading. In other words, be smart about your increase and make sure it will allow you to put the body under stress yet still get through the 5x5 without failure.
It might be raining in CFC land today, so if that is the case sub 1 Minute of Jump Rope for the 100m Sprint.
Comments (1)
Brian B. - Grinding through Ring Push Ups
WOD 4/26/10
{exercise-categories}AMRAP 20min
12 Deadlifts (95/65)
9 Power Clean
6 Front Squats
3 Push Jerks
Put it all together and what do you get? A fun time at CFC!!
Comments (5)
Alan Lee - Consistency and hard work are the keys to his continued progress! Nice work!
I'm surpised you didn't say "una mas cerveza, por favor."" Posted in CFC WODs
My spanish is limited too...
-Manos arieba!!!....Hands above head
-Pongas los manos en los pantelos...Place your hands in your pants.
-Donde es bano, por favor...Bathroom, please.
If anyone is looking for a spanish translator or tuitor, please let me know.
I've taken introductory espanol, hmmm...6 times in high school and college. My teachers were very impressed with my lingustic skills." Posted in CFC WODs
That's all the Spanish I know. I made that sentence up. It's about cats. I like cats." Posted in CFC WODs
Now for the photo to the right...Kelly is demonstrating the proper form for a squat. His stance is slightly wider than his shoulders, his feet are pointed at a slight angle and his knees are tracking over his feet. Kelly's chest is high and the head is in a nice neutral position. This squat form is muy bueno..." Posted in CFC WODs
Right: Muy Bueno..
Buenos Dias, Mi amigos y amigas!!" Posted in CFC WODs
I'm hungry now...I need to go to the store!!!" Posted in CFC WODs
MMMMM Turtle Burgers!
You ten-o-clockers were rockin the house! Nice Work!" Posted in CFC WODs
PR's = Cupcakes!!!" Posted in CFC WODs
to shuttle all the enriched flour to the muscles and ofcourse all the extra calories that can boost hormone levels.
*moderation" Posted in CFC WODs
Lauren has done the unthinkable... yes, that's right...Lauren has just front squat'd 145lbs. So, the challenge is on!! Who can de-throne our Sunday Morning Powerhouse????
And by the way, as a reward for her stellar performance, Lauren partaked in a whipped cream/hard chocloate topped chocolate cupcake for her unbelieveable display of strength !! Photos to follow...
And if anyone likes cupcakes, try Baby Cakes on Jst in East Sacramento....Delicious!!! I know, it's not Paleo...but, come on...live a little!!!" Posted in CFC WODs