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Comments
->Benjamin Wednesday September 8th, 2010 - 3:04 pm
"12:42 w/ 135 lb barbell w/ 1:00 min rest between rounds. 5 rounds." Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 1:55 pm
"Hahahahaa....Those of us going "BIG BOY" will do it in the driveway. In fact, we will do it in front of the "second roll-up"....with my BOOM BOX blaring....YeeHaw!!!!! (Just kidding smile )." Posted in WOD 9/8/10
->CFC Admin from Sacramento County Wednesday September 8th, 2010 - 12:39 pm
"This WOD is actually supposed to be done with a barbell, but in light of my weenie, complaning neighbor we went with DB's If you do it with a bar, I would recommend making sure Mr.Sandinmythong is gone, or do it in the driveway. Otherwise, man up and do it with 55 Lb DB's - they are hard!" Posted in WOD 9/8/10
->Buddy Holly from HELL Wednesday September 8th, 2010 - 9:55 am
"I'm thinking about running this WOD...looks like a good one! However, I need to make it interesting...so I'll run it with a 145lb bar. Anyone interested? If you're interested, be at the 6pm class." Posted in WOD 9/8/10
->Kaysie from Cameron Park Monday September 6th, 2010 - 8:33 pm
"2 thumbs waaaay friggin' up for the WODs on the 1/2 hour!!!" Posted in WOD 9/5/10
->Tricia Monday September 6th, 2010 - 5:13 pm
"Like the time changes...Maybe I won't be fashionably late anymore! tongue rolleye" Posted in WOD 9/6/10
->bowman Saturday September 4th, 2010 - 3:30 am
"For time: Hike Half Dome: 5:43:28 (UP) 4:12:32 (DOWN) Total time minus the airlift: 9:55. PS: Look at those huge calves!!" Posted in WOD 9/3/10
->Trent Friday September 3rd, 2010 - 3:53 pm
"I heard Bowman got airlifted to that site but its still a pretty cool pick" Posted in WOD 9/3/10
->Badger Wednesday September 1st, 2010 - 9:24 am
"That's just not right. I like Ho-ho's not Twinkies. I miss you guys and gals. Don't bury me just yet... the GF might let me come back. :(

On a happy note, my "shrine" looks like a stripper pole. wink" Posted in WOD 9/1/10
->Buddy Holly from HELL Wednesday September 1st, 2010 - 9:14 am
"It is with great sorrow...I announce our first "Missing in Action" member, “Badger”. Badger put up a gallant fight...he threw a mean wall ball, ran a fast 400m and valiantly fought off the demon god Pukey at every turn. However, it just wasn’t enough….we are currently recruiting volunteers to help search for our lost comrade. The search for “Badger” begins…." Posted in WOD 9/1/10
->Kaysie from Cameron Park Tuesday August 31st, 2010 - 1:56 pm
"I'll give you 3 reason to get on the Paleo train (and they come directly from Robb...)

You feel better
You perform better
and
You look better NEKKED

Works for me! smile" Posted in WOD 8/31/10
->CFC Admin from Sacramento County Tuesday August 31st, 2010 - 12:28 pm
"Rob beat me to it... I was gonna put those up on the site this week. Good stuff!" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:42 am
"And for those of you interested in learning the power clean or just improving it, T-Nation has a 12-step guide to a better power clean. Here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#12-step-guide-to-flawless-clean" Posted in WOD 8/31/10
->Buddy Holly from HELL Tuesday August 31st, 2010 - 10:32 am
"Well…Who is still thinking about starting a Paleolithic diet, but still has some lingering questions concerning its potency? Well, wait no longer…. T-Nation has a comprehensive article with Rob Wolff discussing the benefits of a Paleolithic diet. If you’re interested…here’s the link: http://www.t-nation.com/testosterone-magazine-641?s=indexThm#the-paleo-diet." Posted in WOD 8/31/10
->THE SCOTT Tuesday August 31st, 2010 - 9:38 am
"Now I'm gonna have DAD strength so my PRs will be even bigger. Argghhhh. BTW, sleep is over-rated!" Posted in WOD 8/31/10
->Kaysie from Cameron Park Monday August 30th, 2010 - 1:01 pm
"I love to run...I love to run...I love to run..." Posted in WOD 8/30/10
->GYMR Sunday August 29th, 2010 - 10:41 pm
"Thanks Scott and Mel.

Rich" Posted in WOD 8/28/10
->GYMR Sunday August 29th, 2010 - 10:37 pm
"Congrats Scott and Kelli it is great to add another birthday to the 28th.

Rich

P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10
->Kaysie from Cameron Park Sunday August 29th, 2010 - 9:34 pm
"CONGRATULATIONS SCOTT AND KELLI! I am honored to share a birthday with such a rad little guy. =)" Posted in WOD 8/29/10
->THE SCOTT Sunday August 29th, 2010 - 8:44 pm
"Happy Birthday you guys, may all your Birthday wishes come true." Posted in WOD 8/28/10
Nutrition
Forums
  • What's for chow?: 15% off US Wellness Meats - Use coupon code FRSSG2010 and get 15% off any purchase from U.S. Wellness Meats. It’s only good until 8/22 so… (Posted 1 Month, 2 hours, 23 minutes ago)
Posted in WOD's

WOD 2/24/10

5 Rounds

1 Min. Row

Rest exactly 30 sec.

1 Min. DB Clean & Jerk (35/25)

If your rower has the capability, keep track of your distance covered on each round. The DB Clean & Jerk are from the deck, full squat cleans. As many reps as possible in one minute. Keep track of your reps. Do it again, and again, and again.....

Continuing Education


Above is Kelly Starret - Owner of San Francisco CrossFit, A very good phyical therapist, and all around CF Strong Man. Kelly is demoing some good & bad stuff in the basic squat. Pick it apart and tell us what is wrong, why and how to fix it. Don't read anyone elses stuff until you post yours!

Comments

->Tin Man
Wednesday February 24th, 2010 - 5:36 pm
"There is a video of the Sactown Throwdown on the main crossfit website. Nice job to everyone that participated!"
->Trent
Wednesday February 24th, 2010 - 5:24 pm
"Ditto on the squat evals.
Did Starret raid The Scotts wardrobe or is mono-chromatic dress a new crossfit standard? Once again The Scott is a pioneer!"
->bowman
Wednesday February 24th, 2010 - 5:04 pm
"Are we supposed to do squats on a box? What if weights are involved? Still on the box? Off the box? Let's think out of the box!"
->Mel
Wednesday February 24th, 2010 - 2:23 pm
"Buddy,

I'm surpised you didn't say "una mas cerveza, por favor.""
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday February 24th, 2010 - 1:13 pm
"So you molest cats...sick!!!

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."
->CFC Admin from Sacramento County
Wednesday February 24th, 2010 - 12:44 pm
""No mas moleste el gato, por favor."

That's all the Spanish I know. I made that sentence up. It's about cats. I like cats."
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday February 24th, 2010 - 11:27 am
"On the photo to the left, Kelly has several issues with his squat form. First, his stance is slightly to narrow. His toes are not pointed out at a 30 degree angle, and his knees are tracking inward (adding unnecessary pressure on the interior ligaments and tendons of the knee). Kelly has dropped his chest, which in turn, has caused him to lose his neutral head position. This squat form is muy mal...

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..."
Buddy Holly's avatar
->Buddy Holly from HELL
Wednesday February 24th, 2010 - 11:12 am
"Left: Muy Mal..

Right: Muy Bueno..

Buenos Dias, Mi amigos y amigas!!"
->Mel
Wednesday February 24th, 2010 - 8:48 am
"I see problems with his head position (facing down instead of straight, like in the second photo), his knees are moving inward instead of pushing out and maybe his toes should be out at a little better angle. It appears that with his head facing down his chest may not be in an upright position."

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