Run 5k
A run to start the week out. POSE method if you can, and if you don’t know how, take the time to view some of the videos in the “Exercises” section to the right, read up on it, and give it a try. Now is a good time to learn.
I added a slew of new pix to the gallery, so stop in and check out the CFC folks working hard!
3-2-1…GO!
and the winner gets a cute and cuddly 35 Lb Kettlebell!
Rest Day! Hard week and lots of effort requires some time off and stretching. Get some time in stretching and doing little else. I’m beat from a long week, so I will write up more good stuff later on and post some pix from yesterday’s WOD. I will leave you with this cool Oly lift video…some sick lifts from International competition in here….
See you in the next evolution!
500m Row
then: 21-15-9
Swings (M:55/W:35)
Burpees
Deadlifts (M:225/W:155)
Then finish with:
500m Row
Row 500m, then do the 21-15-9, then finish it up with another 500m row. It’s fun – you’ll love it!
Today was a fun day at the box. Team 10 was on fire as usual. Deb, Kim, Jon, and Scott came in and soldiered through the WOD at breakneck speed. Everyone was stellar in their efforts and performance. Allison and I are very impressed with the athleticism that has come about from Scott and Deb and the abilities Jon and Kim bring to the table. Awesome work!
Kim and Jon SDLHP - Nice triple extension, Jon!
Scott and Jon
Deb jumping as RX'd!
KTE's to finish the fight
CFC also had a “going away” party WOD for Pete B. from EVOC. Pete is going “techie” on us, but he will still be part of the Thin Blue Line, no matter what. Nonetheless, a hard core crew came in to tackle whatever I could throw at them. I put one together, they moaned and groaned and then kicked it’s ass! Great work by everyone, again Allison and I were very impressed with the effort and team attitude.
"Pete" - Box Jump tutorial by Badger.
The EVOC Crew getting hypoxic at CFC!
Pete was hoping to go skiing tomorrow....tell me about that idea in the morning!
Bright red socks & LOTS of killer tatts aside, Rick is a crazy strong athlete! Impressive work!
5×5 Bench Press
Rest 5-8 Minutes
3 rounds
400m Run
12 Sumo Deadlift High Pull (M:65/W:45)
12 Box Jumps
12 Knee To Elbows
ME Bench Work up front then rest and go into the MetCon work. If it’s an absolute downpour where you are, row 300m instead of the run. Scale back so form is tight with the SDLHP’s. Box jumps require a fully opened hip at some point in the movement. KTE are full ROM with no cheating swing. High knee ups are a sub for this, but no swinging. The MetCon portion of this WOD is all about HIPS – opening and closing them hard and fast create momentum to “move large loads, long distances, in a short amount of time”.
Get on it!
20 Pull Ups
10 Handstand Push Ups
18 Pull Ups
9 HSPU
16 Pull Ups
8 HSPU
* Continued*
2 Pull Ups
1 HSPU
The upper body will take a beating and like it on this one. If you cannot do HSPU’s, either scale them so you are doing them in a high pike position, or do a very heavy dumbbell press. I would suggest that you do the scaled version since it is hard and as most human beings do, we avoid the things that are hard and go for the easy way out. You’re stronger than that, mentally and physically, I know it.
Get some!
Some more pix from the morning crew -Team 10 – as they hammered out the squat/MetCon WOD. Really impressive work by all today, this was a very harsh MetCon WOD, as short as it was, and everyone kicked out fast times and great squat weight with some new PR’s! The afternoon crews did very well also, but I was the solo trainer for them and couldn’t snap pix. Brooke, Athena, Janice, Scott and Wayland all did a great job this afternoon and should be pretty proud of their work efforts – I know I am!
Team 10 - squats w/ a painfully short MetCon chaser.
Aaron down deep at 260 x 5!
Scott hitting the bottom at 245!
Allison coming up from 160 x 5!
5×5 Back Squats
Rest 5-8 Min.
4 Rounds
10 Burpees
10 Box Jumps
10 Pull Ups
ME on the front end of Back Squats. Warm up, load up, hit your working weight and go. Rest appropriately in between sets, don’t rush it. Get down low in your squats. It does not count if you are not parallel or below! Focus on a clean, solid squat. Break at the hips and pull yourself down and then drive back up.
After a few minutes of rest, move onto the MetCon portion of the WOD. Yes, I know your legs will be shaking and fried – this is CrossFit not Curves, so suck it up, buttercup! Burpees are chest and thighs to deck and a jump at the top. You miss this, it doesn’t count. Box jumps must have a full hip extension at some point in the movement, so make sure you get full extension. Pull ups are anyway you can pull your carcass up to chin height of the bar. If you are really cool, you can go chest to bar.
3-2-1….GO!
Here are some pix from todays WOD. Everyone put out some SERIOUS effort to get through the deceptive “Cup o’ Coffee” WOD (ask me and I’ll tell you why I named it that). More pix are in the gallery, which is being updated pretty much daily.
Lunging to hell and back.
Team 10 - Carnage in the making
Dr. Black swinging through the WOD
Nice form, Chuck! Ian slave driving...
Brooke and Athena working hard
Athena & Murph at the tail end of the WOD
"You want dinner tonight? OK, work for it!" Murph the loving dad...
Maddy showing us what full ROM is!
3 Rounds
25 Swings (M:55/W:35)
25 Lunges (per leg)
25 Sit Ups
25 Push Ups
25 Back Ext.
Simple, yet brutal. GO!
Barbara
5 Rounds – 3 min rest between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
A classic bodyweight MetCon. Do all reps before moving onto the next exercise. Rest exactly 3 minutes between rounds.
3-2-1….GO!
Aaron setting up the Push Press
Push Pressing 185 - He would hit 195 for 3 reps right after this!
Jean Push Presses 100 Lbs!
Aaron, Brooke and Jean - DB Squat Cleans
Ian - 240 Lb Overhead Squat - Driving up out of the hole
Boo-yah! A new PR!
5×5 Thrusters
Rest 5-8 Minutes
7 Rounds
5 Burpees
7 Pull Ups
9 Box Jumps
ME at the front end in the form of Thrusters. Work into it with a nice linear progression in weight. Keep a vertical bar path to maintain equal weight distribution across the foot. A hard drive from the bottom and vicious opening of the hips at the top will cause that piece of iron and rubber in your hands to go upwards. Be aggressive!
Rest for a few minutes and then tackle the MetCon portion of this WOD. Everything is pretty self explanatory. If you can’t do box jumps, do step ups instead.
Remember yesterday’s picture of Allison laid flat out on her back after the WOD? ‘Nuff said…. GO!
REST DAY!!
This was a tough week for those following CFC Site programming. Some of our clients are still in the mix with it, so it’s not letting up for them!
This was also a very cool week to see some growth in our gym with the addition of several new clients, some great head to head competition, and some PR’s being set by everyone!
We welcomed not only Scott, Sky and Brooke O. to the box, but also had Janice, Jon and Kim R. come in to work with us. All of our new folks have some serious potential and drive and all will do very well. Jon and Kim are serious athletes – they are no joke competitors and have some incredible natural skills. Kim jumped on the pull up bar and did a set of 10 beautiful kipping pull ups like she has done them everyday for the past year. A strong gymnastics background will do that I guess. Jon also had no issues with pull ups and even banged out 2 muscle ups after being given 5 minutes of instruction!..Freakin’ firemen…. I am not so sure that they both aren’t a couple spies from another CrossFit affiliate or upcoming CF Games competitors….Keep your eye on these two! Everyone in the morning session, as well as Allison and I, were blown away.
We put the entire group through “Helen” with Scott S. and Deb alongside them. It was all out the whole way for each person. Kim and Jon literally went head to head with great swings and pull ups with Kim edging him out by a second. Scott went up to RX’d KB swings and put up a smokin’ time for the first RX, and Deb did the entire first round of full, legit pull ups and then PR’d Helen by 3 minutes!
Our afternoon group also had a kick ass workout – AMRAP 15 minutes of the CrossFit Warm-Up. Aaron scaled up to 65 Lb OH Lunges and 95 Lb OHS and Presses – it was a crusher! Athena went up to MedBall OH Lunges and 45 Lb presses and did one helluva job! Janice was in for her first full session and put forth a great effort despite some sore quads – She’ll do well I am sure of it!
Thanks to our clients for their support. We appreciate it. We also want to say thanks to our brothers at CrossFit East Sac, who have been supporters of us since Day 1. There is no competition between CF Affiliates for business and we are more like a family then cross-town rival gyms. That is the beauty of the CF Community – we share ideas, successes, failures, and clients! If you are in the area of CFES, by all means stop in and get some good training from Travis, Chris and Justin.
We will see you in the next evolution!
Deb killing the pull ups - Those are legit, no box, no jump pull ups!
Deb swinging her way to a new PR in Helen!
Kim and Jon - Head to head. This is how the entire WOD went!
Jon and Kim during the Pull Ups
Scott - going RX'd with the 55 Lb KB!
Allison - PR with 5x5 Thrusters at 110 Lbs!
Sisters at work - Steph rows and Allison Kips.
Ouch! Yes, you will see this WOD coming up real soon!
