3 Rounds
400m Run
30 Bench Press (Bodyweight)
15 L- Pull Ups
Ouch! Good stuff here. Break the benchpress up as much as you need to. Have a spotter or bail out bars set up in case you are on the edge of failure. Dying is biomechanically inefficient and tends to slow down your fitness gains. If you can’t do L-Pull ups, do what you can. Full ROM on both exercises. When you are all done, go watch the Superbowl and laugh at the dumb ads.
Get some!
REST DAY!
The new box is coming along real nice. We got a TON done today and are now somewhat ahead of schedule. A bunch of equipment came in and the rest should be here on Monday and Tuesday. From there it’s pretty much GO time. I’ve got pix of the process coming, so stay tuned!
If you have the time, check out www.naturalnews.com . It is a site devoted to all kinds of topics of health and longevity. There is some good stuff in there backing my argument against pharmaceutical companies and the fake stranglehold they have on America, thanks to bad info and doctors who don’t care to know the truth. Take a look and find something interesting.
Peace out!
Deadlift
10-8-6-4-2-1
Go hard and go heavy. Get progressively heavier as your reps decrease. For whatever reason, I tend to PR a lot with this rep scheme. I also have good results with increased work loads later down the line. Remember your good form – don’t sacrifice it!!
AMRAP 20 Min
10 Dumbbell Clean and Jerk (M:35/W:25)
7 L-Pull Ups
Another archived classic. The DB C&J’s are from the ground each time and into a full squat clean. No half stepping. Do it right! The same mechanics apply here as the barbell clean and jerk. The only real difference will be the way the weight is distributed with DB’s as it tends to place your weight more forward, so make sure you maintain the erect torso and rigid core and elbows up. Scale up or down as needed. Pull ups are to be done L style, but if that’s too much, scale appropriately.
Get some!
REST DAY!
I hoe your WOD’s went well this go-round. I have been pretty much out of the loop with the build up of CFC. It’s a ton of work , but it looks sweet! I can’t wait until all the equipment gets here and everything is in place! Stay tuned for pix and info as we go!
I want to thank my bro-in-law, Joey R., and friends Aaron M. and Burke S. for taking time to come out there and get in the mix to help build up the new box. They got dirty, painted, taped, you name it. If I were flying solo, I wouldn’t have made the progress I have. Thanks guys, we owe you!
Fractured Fran
5 Rounds
9 Thrusters (M:95/W:65)
9 Pull Ups (Chest to Bar)
A different version of Fran. Go hard and check your time to see the difference in time and how you feel. Strict form thrusters and chest to bar pull ups if you can manage it.
After resting a few minutes, finish up with 3×10 Turkish Gets Ups at a heavy weight. Do 10 reps per side, 3 rounds.
GO!
5 Rounds
500m Row
15 Bench Press (Bodyweight)
20 Sit Ups
If you can’t row, then run 400m. Scale up or down accordingly on the bench. Sit Ups are either on ground or on a GHD machine. Use an AbMat or rolled up towel under the lower back if you are doing the sit ups on the ground.
Go forth and conquer!
3 Rounds
400m Run
30 Overhead Squats (M:75/W:55)
21 Pull Ups
This is an old one from the CrossFit.com archives. It looks to be a real treat. I would fully expect anyone in their right mind to make all efforts to partition the OHS and not try to blow through 30 straight. If you can do that, more power to you, but I am thinking it would be a tad demanding. Remember, active shoulders and imagine yourself pulling the bar apart to stay tight across the shoulders and arms. Don’t let the arms get soft or it’s gonna land on your noodle. Keep a rigid core and vertical posture to make this whole thing work.
3-2-1…GO!
REST DAY!
Boo-Yah! I am sure you could use it. So, it’s been a bit of a busy last couple of weeks. For all of those out there I haven’t gotten back in touch with, I apologize, I’ve just been swamped. Why? Well, CFC has gone full size, and barring a tremendous catastrophe, we will be in a large, full scale box in Rancho Cordova in the next couple weeks.
Allison and I found a bitchin’ place off of Sunrise Blvd. and began working on it. Luckily, the landlord was way cool, trusted my business plan and gave us a shot. We signed papers yesterday and the new equipment was ordered. All we need to do now is some interior build up and modifications and we should be up and running by the first week of February!
The warehouse is 2100+ sqft and there is about another 700 sqft of office space up front that we will use for business. Truthfully, there is more office than we need, but the landlord gave us a screaming deal on the overall price and we would have been dumb to pass it up on the account of the extra rooms. We’ll find a way to use them…turn them into a CrossFit hostel bunkhouse or something…
The warehouse space is perfect though. Large windows make up one corner of the space and the rest is all open floor. The back faces a CalTrans corp yard, CHP is right next door, the rest of the complex is nicer businesses (no weird crankster neighbors to worry about), and we are the end unit on a mellow cul de sac. So, stay tuned for the build out and opening. To all those who helped us out along the way and put up with my lousy correspondence as of late -Thanks!
Allison and I don’t like to sit around and let the world dictate to us what’s going to happen. We choose our own destinies and make ourselves successful in our ventures, especially in these economic times. This was another process along those lines and, although nervous as hell now, I feel good about it in the long run. Opening and running a true fitness facility has been a goal of ours for years. We started small and knew where we wanted to go. When opportunity came, we thought out all the angles, weighed the risks, then took a deep breath and plunged in. Sometimes that is the only true way to be successful and live life to the fullest.
If you are on the fence about something you desire, I urge you to take a stab at it and see what happens. Do your homework, be confident and be open to learn and you will surprise yourself and all the other naysayers out there.
GO!
