WOD 2/3/10

5 Rounds - 2 Min Rest between Rounds

1 Min. Wall Ball (20/14)
1 Min. Row

Keep track of reps on the Wall Ball. If you have a nice rower, unlike ours, keep track of your distance per round. If your rower is not as precise, then row like a bat out of hell for 1 Minute. Rest for exactly 2 Minutes and go again for 4 more rounds!

The CFC crew is hitting big PR numbers as of late. The in-house strength programming has paid off nicely. Andy pulled 365 on his Deadlift, up 30 Lbs from his previous PR. Wayland got out a 335 Lb Deadlift (up 35 lbs) and hit a 145 press for a new PR overhead. Rob got under the bar yesterday and squatted 415 like a champ - his previous PR was 365. A couple days earlier Rob pulled 425 easily for his Deadlift, adding 20 Lbs to his old numbers. All of this is being video taped and compiled, so stand by for some cool "lifting-really-heavy-crap" video!

In regards to the strength program, we are in our second cycle. We will run all 4 weeks of this cycle, with an unloading phase in the 4th week. After that we will recover with minimal barbell work for a few days and then have everyone else go for new 1 RM's. If you are jumping into the program a few days behind via our website, please make sure you start from day 1 (yesterday) with the sets of 5 at their prescribed percentages. Next week will be an increase of 5% and decrease to 3 reps. The 3rd week will be another 5% increase and reps will descend 5,3,1+ . Again, the percentages taken for the lifts are derived from 90% of your 1RM. Yes, I know it sounds weird, but there's a long-winded reason for it that I am not going to go into - just do it. The final set is a "max reps" set where you have to hit the minimum and then keep going as best as possible. Play by these rules and you will see great gains!

The SacTown ThrowDown is coming up. I am going to apologize profusely here for an oversight on my behalf. It seems that there was spectator registration that I was unaware of and now the event is completely sold out for even people wanting to come down to watch. I know we had a band of folks looking forward to coming down and watching the competition, but apparently if you aren't registered as a spectator, you will be turned away. We are pretty bummed about this, but it's something I should have caught earlier. That's what happens when you run around at 100 MPH with your head on fire - sometimes things get overlooked. Again, I am sorry - I agree it sucks but you can still stand on your porch and scream for us until the cops come for you.

So, that being said, if you want to watch the NorCal CrossFit Games Quals and/or the CrossFit Games, I am sure they are doing the "spectator entry fee" thing too, so please check their registration sites and grab a spot if it's not too exorbitantly expensive.

Comments

->THE SCOTT

Thursday February 4th, 2010 - 12:29 pm

"Ian, this program is def working for me;
New max numbers:
Back squat; 350x90% =315
Bench press; 340x90%=305
Press; 215x90%=195
Deadlift; 425x90%=385

Week 1; 3 sets of 5 of 65%, 75%, 85% of 90% of 1 rep max
Back squat, 5@205, 5@235, 5@270+8. (putting 1 rep max at 377)
Bench press; 5@205, 5@230, 5@260+9. (putting 1 rep max at 380)
Deadlift 5@255, 5@295, 5@330+7. (putting 1 rep max at 460)
Press, 5@125 5@145 5@165+6. (putting 1 rep max at 225)

Week 2; 3 sets of 3 of 70%, 80%, 90% of 90% of 1 rep max
Back squat, 3@220, 3@250, 3@285+7. (putting 1 rep max at 379)
Bench press; 3@215, 3@245, 3@275+9. (putting 1 rep max at 383)
Deadlift 3@275, 3@315, 3@345+9. (putting 1 rep max at 481)
Press, 3@135 3@155 3@175+8. (putting 1 rep max at 238)

When I go for new PR's in 2 weeks I, should hit some good numbers."

->THE SCOTT

Wednesday February 3rd, 2010 - 9:03 pm

"All the evening classes rocked tonight. Fresh out of On-ramp classes; the 4pm class had Tricia, Jenn and Rich. They opted to do all 5 rounds and had a very impressive performances. It was no different at the 6PM class where Jason and Jeremy were cranking out some high rep rounds. The NKOTB are on the verge of being fire breathers."

->Buddy Holly from HELL

Wednesday February 3rd, 2010 - 10:21 am

""Don't look back. Something might be gaining on you."
-Satchel Paige"

->THE SCOTT

Wednesday February 3rd, 2010 - 8:40 am

"Ian, I checked this morning and the spectator registration is $50 and space is limited. As in the words of all around good guy, Randy Moss said when asked about being captain of the Raiders a few years back, "Straigh Cash Homie"."

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