WOD 2/11/10

Deadlifts

3x70%
3x80%
3+x90%

Press

3x70%
3x80%
3+x90%

Rest

3 Rounds

A1. 25 Russian Twist Sit Ups (25/10)
A2. 20 Back Extensions

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CFC will be closed on Saturday, 2/13/10, for the SacTown Throw Down at CrossFit East Sac. I am sorry for the incovenience, but Andy was one of the few smart enough to buy a ticket to watch ahead of time and will be there with his sidekick, Buddy Holly. So, no class on Saturday, all day. Normalcy will return to the CFC box on 2/14/10, Sunday. If you want normal at your house, consider some roses and a card before rushing out to the box and don't tell her you're going to the gym to "hit some snatches"....

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The SacTown Throw Down event information is up at www.crossfiteastsac.com . There are some good events. I am looking forward to a good time, regardless of how we place. The bigger picture is about 6 weeks away, so just have a good time this weekend.

For those few of you who will be watching, we will be there fairly early. I will be setting up an EZ Up as our little piece of real estate to chill in. Bring a chair if you like. Jon's Team starts their first heat at 1115 Hours. Crazy Ivan's team goes at 1130 Hours. If you are on a team and you think you are not going to be able to compete, let Jon or I know NOW. We need to finalize the roster by Friday at noon.

If you are competing, don't sweat it insofar as whether or not you can do the skills. Plenty of folks there won't be able to do all of them either. Just have fun. Regarding training, you all should be shutting it down today. Very low intensity work, just enough to flush the system and keep joints and muscles supple. Take Friday completely off and stretch, roll out, hydrate and get your gear ready. If you have anything you want to tweak regarding minor skills in the movements, let us know. You can work on them during the regular training sessions or stay late. Allison will be there today and I will be in later in the afternoon for the evening sessions. I will be off from my wonderful job at SSD on Friday and after I catch some sleep, I will be in the gym during the afternoon. I will be working as the solo instructor on Friday, so I can work with you 1-1 in between as best as possible. I then have On Ramp Class at 7 PM, but we will make it work.

It'll be a good time, I am looking forward to it! A pre-emptive thanks goes out to Justin, Travis and Chris from CF East Sac for putting this event together!

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We recently loaned out a couple of books from our office. One was a Zone Recipe book and the other was Starting Strenght by Mark Rippetoe. For those who borrowed them, if you are finished with them could you please bring them back so we can let some other folks have a look at them? We'd appreciate it. Thanks!

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