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The SacTown Throwdown is coming up in February. CFC will be fielding at least one team in the open/elite division. There will also be a 40+ masters event and a novice event (CF experience of less than 16 mos). The…
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”Just a note to let you know how effective your training is, some numbers of mine in just over a year: DL: 70 lb. to 205 lb.? (maybe more) DB overhead work 15 lb. to 25 lb. Thrusters: 35 lb.… read more“
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Comments
->CFC Admin from Sacramento County Friday January 27th, 2012 - 7:39 am
"You are welcome, PB. We figured with the newest order, we would spread them out a bit for folks to make things a bit easier. Don't say we don't love you....." Posted in WOD 1/27/12
->"The Calves" Friday January 27th, 2012 - 7:31 am
"I love the new layout at the box with the weights stacked up at each of the power racks….NICE! thanks guys cheese" Posted in WOD 1/27/12
->"The Calves" Wednesday January 25th, 2012 - 4:38 pm
"That’s no BS either…I love those guys!!!" Posted in WOD 1/25/12
->Tianna Monday January 23rd, 2012 - 5:33 pm
"I just want to give a "shout out" to all of our CFC peeps! I love our clientele and all of your posative attitudes! It's a joy to coach each of you and watch you learn and progress in your CF careers!!!" Posted in WOD 1/23/12
->bowman Monday January 23rd, 2012 - 10:29 am
"hey y'all! just wanted to say hello to everyone! we are in NJ for a month of army training. hope everyone is doing well. i miss everyone and the box. i have been put in charge of PT, so i will be putting my guys thru the CFC daily WOD's. take care and stay safe." Posted in WOD 1/23/12
->"The Calves" Friday January 20th, 2012 - 1:57 pm
"Love me some Thruster Friday...looks great Nikki C" Posted in WOD 1/20/12
->Muir Tuesday January 17th, 2012 - 2:32 pm
"You guy's are so damn cute......... tongue wink" Posted in WOD 1/17/12
->Jefe Sunday January 15th, 2012 - 9:22 pm
"I think my quads died! No bueno!" Posted in WOD 1/13/12
->bowman Friday January 13th, 2012 - 9:28 pm
"What is your excuse...?!! Watch this! ENJOY!!

http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12
->Jefe Thursday January 12th, 2012 - 11:39 pm
"For a bench press workout, this is pretty intense; it sort of sucks, but you feel pumped after all of the pushups. I didn't think rowing would be too hot because maybe my arms would not be as flexible. I would not go up no more than 2.5# for the next workout, depending on how many times you needed assistance on reps. If you could do every set of bench press without assistance, then maybe 5#. If it was the last set, 2.5# If you required assistance on more than one set, I suggest staying at the same weight. Having help lifting the bar off of you is defeating the purpose." Posted in WOD 1/12/12
->bowman Thursday January 12th, 2012 - 9:14 am
"Love me some bacon! ENJOY!

http://www.youtube.com/watch?v=JKb1IeovH60" Posted in WOD 1/12/12
->"The Calves" Tuesday January 10th, 2012 - 11:02 am
"I could not agree more Tricia!!! So what do you think Denise?" Posted in WOD 1/6/12
->Tricia Friday January 6th, 2012 - 3:45 pm
"Denise needs to sign up for the Masters!!" Posted in WOD 1/6/12
->bowman Wednesday January 4th, 2012 - 3:06 am
"Looking good special K! wink" Posted in WOD 1/3/12
->Shaun from The mountain Monday January 2nd, 2012 - 6:20 pm
"Have a safe trip Brian. Thank you for your service and we'll see you soon!!" Posted in WOD 1/2/12
->"The Calves" Thursday December 29th, 2011 - 7:09 am
"Must be a nervous laugh because anyone that was there on Tuesday knows the joke was dragging the sled backwards… WOW!!!" Posted in WOD 12/29/11
->"The Calves" Wednesday December 28th, 2011 - 4:14 pm
"Focused like a lioness creeping through the grass waiting to pounce on some unsuspecting pray and collapse their trachea in one swift strike kind of focus…" Posted in WOD 12/27/11
->Tianna Monday December 26th, 2011 - 7:34 am
"Hooray!! Sausage Dog finally made her first showing on the site!! She certainly puts in her time at the box, but for some reason she just cant't shed those extra pounds...maybe she needs the Paleo Challenge!" Posted in WOD 12/26/11
->Jefe Friday December 23rd, 2011 - 10:21 pm
"Alyssa is a studette. Her max squat is more than 81% of everyone else's published numbers, mens and womens. We should all try to be that strong because strong people are hard to kill!!!" Posted in WOD 12/23/11
->Jefe Friday December 23rd, 2011 - 9:11 pm
"Sorry. That is thank me later. My fingers could not spell earlier." Posted in WOD 12/19/11
Nutrition
Posted in WOD's

WOD 1/16/10

20 Min AMRAP

200m Run
30 DB Lunges (15 per leg)
20 Push Ups
10 Swings (55/35)

 GO!

Whole foods or Supplements? Whole foods are always a best bet but these days supplements aren't too far off the mark. Take a gander at this article from T-Nation.

PLEASE sign in on the sign in sheet each time you come in. This allows us to track visits and enter them into the computer for our statistics. We pretty much keep folks on the honor system and would hope that people are not coming in more than their membership package allows when we are not present, which would be taking advantage of our generosity and our business. If so, please pay for a drop in session or upgrade your membership package. Remember, the weekend Open Gym times still count towards your monthly visits, they are just not a structured class time. If you have any questions or comments regarding this, contact Ian or Allison for clarification. Thank you!

I still need info on the participants for the SacTown Throwdown. It appears I am in, so who am I going with? Please let us know if you are planning on being there as soon as possible.

Comments

THE SCOTT's avatar
->THE SCOTT
Sunday January 17th, 2010 - 12:29 am
"Ian, I totally agree. You have some "interesting" people at CFC. Well, its officially Sunday, I'll be in today at 10 to finish up my 3rd week of the "5,3,1" program. I am expecting to hit 345 for about 8-10 reps on the deadlift. So come one, come all. Ooorahh!"
->CFC Admin from Sacramento County
Saturday January 16th, 2010 - 10:03 pm
"It's spiraling out of control......."
THE SCOTT's avatar
->THE SCOTT
Saturday January 16th, 2010 - 6:49 pm
"Wow, the realm of medication, I mean meditation could take my fashion line to the next level. In 2 weeks, I will have all of my outfits ready and will post pictures of my 2010 line up of fashion couture. Of course I will hire my friends from CFC as an intricate part of "The Clothes" brand clothing. This thing can really get big. Wait, big....as in 70's Big? shock"
Buddy Holly's avatar
->Buddy Holly from HELL
Saturday January 16th, 2010 - 6:11 pm
"Andy is on to something...way to think out of the box! However, the banana hammock may not be the best option for the Throwdown.

The post to rate "The Scott's" couture line is up and under the topic: CFC Event. Please take the time to stop by the post and rate The Scott's outfits. We are currently in negotiations with Target and if things go well...the couture line will be in full production in a few months. The outfits will be reasonable...all under $15. Happy shopping!!!"
->Andy M
Saturday January 16th, 2010 - 5:53 pm
"Scott. Perhaps it would help to wear something that was both fashionable and practical. For my money, the last word in freedom of movement is the Borat mankini.

http://www.amazon.com/Borat-Mankini-Swimsuit-Costume-Suspender/dp/B000UGJSRU"
Buddy Holly's avatar
->Buddy Holly from HELL
Saturday January 16th, 2010 - 5:44 pm
"The SCOTT...I am creating a topic for the forum to highlight your fashion couture. Please take photos of your fashion line so we (the highly critical and fashion conscious CFC member) can vote on them. And PLEASE, above all, PLEASE...strike a pose!"
THE SCOTT's avatar
->THE SCOTT
Saturday January 16th, 2010 - 4:56 pm
"Good plan Mel and Rob. I had another outfit that could be good as well...."The Coach" short nylon shorts, tight white shirt, mesh trucker hat, whistle, tube socks and clipboard? Each week Ill bring in a new outfit. Adios amigos."
Buddy Holly's avatar
->Buddy Holly from HELL
Saturday January 16th, 2010 - 3:16 pm
"Hmmm... Scott, you pose a serious question. After several hours of deep meditation and a pooty break, I have reached a conclusion! First, I agree with Mel. These outfits need to be displayed and voted upon. Second, have you considered the adult onesie? I am a huge fan; in fact, I will be sporting my onesie on the day of the event. Here's why I suggest the onesie...like the unitard it is one piece. However, the onesie is spacious and flexible enough for complex movements (No binding or bunching in sensitive areas). Finally, the onsie is a babe magnet! Just a thought!"
->Mel
Saturday January 16th, 2010 - 1:18 pm
"Scott,
I think we need to see photos of you in each of the outfits in order for us to make an informed decision. Or better yet, wear them to CF next week."
THE SCOTT's avatar
->THE SCOTT
Saturday January 16th, 2010 - 11:37 am
""Week 3; Bench press; 5@215, 3@245, 1@270+9. press, 5@130 3@145 1@160+9 Freaky. Calculating my 1 rep off the numbers I should hit 360 on the bench and 215 on the press. We will findout next week." cell-tech + chocolate milk + paleo bulking = walking monster."
->Kaysie from Cameron Park
Saturday January 16th, 2010 - 10:35 am
"I will be there getting my cheer on! =)"
THE SCOTT's avatar
->THE SCOTT
Saturday January 16th, 2010 - 9:01 am
"http://holyrollerproductions.com/blog/unsung/mr-mcgheedont-make-me-angry/

I think the hulk had purple jean cut-off shorts."
->Trent
Saturday January 16th, 2010 - 8:30 am
"Scott, I'm opting for none of the above and submitting a request for pro wrestler speedo and Lou Ferrigno/Hulk body paint. If anyone could pull off the look it would be "The Scott". Everyone knows not to mess with a guy sporting a beard that burly."
THE SCOTT's avatar
->THE SCOTT
Saturday January 16th, 2010 - 8:12 am
"Ian, I need to have the CFC members pick out what I am going to wear for the throwdown...option:1, olympic weightlifting unitard with tube socks and oly shoes and beard. option:2 cut off jeans shorts, short, tight t-shirt, sweat bands, tube socks and beard."
->Amy
Saturday January 16th, 2010 - 7:00 am
"I'm in!!!!"
->stephwalla
Saturday January 16th, 2010 - 5:01 am
"Shaun and I are there!"

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