WOD 4/30/09

Squats 3-1-1-1-1-1

Rest 5-10 Min

AMRAP 12 Min

200m Run

10 Pull Ups

20 Lunges (25 Lbs)

Hit your 1RM squat for the day then rest before the MetCon. Use a 25 Lb plate for lunges.

Get some!

WOD 4/29/09

“Cup o’ Coffee”

2 Rounds

25 Swings (55/35)

25 Ring Push Ups

25 GHD Sit Ups

25 Back Extensions

25 Knees to Elbows

Not too hellacious, but not easy either. A day’s break before we hit ME 1RM’s in Squats tomorrow. So, we are saving the legs a tad today and working the MetCon on it’s own. It’s short and sweet for a reason. I have done this in 3 rounds and the power output dropped off too much for my liking. This way, you still can go hard and maintain a nice power output without crashing and burning. Remember, shorter high output, high intensity WOD’s are a much more dynaminc building block to your fitness instead of always doing long, drawn out WOD’s that burn you down. That’s okay once in a while, in fact it’s a necesity, but after a lot of ME work something like this is enough to keep moving forward yet give the CNS a little break. This WOD is self explanatory, except for the name I gave it- Any ideas?

GO!

WOD 4/28/09

Squeezing the trigger - Ian

Press 3-1-1-1-1-1

Rest 5-10 min.

45-35-25-15

Push Ups

Swings (55/35)

Then: 500m Row or 400m Run

 

ME 1RM’s for press, so sack up and load that bar up and get it overhead. Rest for a few minutes then hit the MetCon portion. You will do the prescribed reps for both the push ups and swings, then once you are done with all those, you will run or row to finish the clock.

There are some new pix in the gallery, so stop in and check out our awesome athletes!

Oh, and if you are interested, here is an good read from my friend and well respected coach and writer, Jon Gilson from Again Faster. Thanks again, Jon!

WOD 4/27/09

The contemplation of commitment - Shaun

3-1-1-1-1-1 Deadlifts

Rest 5-10 min

21-15-9

Manmakers (35/25)

Pull Ups

Wall Ball (20/14)

We are going for 1 RM totals this week, so make sure you are dialed in. If not, wait it out. Do your ME work then rest and go HARD for the MetCon portion. Recover for a bit then do some core specific work and stretch out.

3-2-1…GO!

P.S. – Although I don’t watch the show very often, I heard there was an appearance by a certain someone on “COPS” last night – Any guesses?

WOD 4/26/09

REST DAY!

Great work this past week to all of you who have followed the WODs we posted. I put some taxing stuff up and folks battled through it. This upcoming week will be a shot at our 1RM’s that we have been working towards for the past few weeks. Bring your A-Game to the CFC box on Monday, Tuesday and Thursday so you can give your maximal effort. For today, really make an effort to recover and get some stretching a foam rolling in to get you ready for another hard week.

I will be adding some new pix to the gallery over the next day, so keep checking in for photos of our members working hard. If you want to check out some cool photos and vids, check out the CrossFit Games website. I am seriously bummed not to be able to make it to NorCal Quals due to an injury, but I am happy to see two of our strong athletes heading to the quals. Jon & Kim Rudnicki will be flying the CFC flag this year and I expect they will do a damn good job representing our box. Good luck, Jon & Kim!

Take care and rest up. The next evolution is around the corner!

WOD 4/25/09

“Filthy Fifty”

50 Box Jumps

50 Jumping Pull Ups

50 Swings (55/35 Lbs)

50 Lunges

50 Knees to Elbows

50 Push Press (65/45 Lbs)

50 Back Extension

50 Thrusters (45 Lbs)

50 Burpees

50 Double Unders

A classic. Do it as it listed, so don’t do regular pull ups instead of J-Pull ups. If you are limited by equipment, that’s fine but if not, do it as RX’d. If you can’t do double unders, do lateral parallete jump overs.

Get on it, cool down and then stretch out!

GO!

WOD 4/24/09

5 Rounds – 1 Minute rest between rounds

10 Overhead Squats (115/85)

12 Wall Ball (20/14)

15 Knee to Elbows

Lots of midline stabilization, activation and hip extension going on here. The movements are going from a large external load to a bodyweight movement in an increasing rep scheme. The break between rounds should give you the ability to put forth a large, fairly consistent power output throughout the WOD without taking a massive nosedive.  

3-2-1…GO!

CFC News

**UPDATE** The Grand Opening Party was a blast and one of the best times I have had in a while. The turnout was awesome with a slew of folks from CF East Sac, some potential new affiliates, friends, other CrossFitters, a buttload of kids, and co-workers. CrossFit may be the only place that a group of people who are relatively unfamiliar with each other can get together like a family and have a great time in the process. I will get a new photo gallery with pix from the party up in the next few days, so stay tuned!

The Grand Opening WOD was a good one too. It was a team WOD with each partner taking turns in some pretty high rep movements. The “resting” partner had to hold a plank or bottom squat position while the other partner worked – I’m a sadist… I ended up not having a partner, so I ran the entire WOD as RX’d by myself. That many reps and that pace made it VERY hard. This was one of the only WOD’s I have ever thought I was going to throw up on! Kim & Jon took top honors in just over 11 minutes and got a couple of StarBucks Gift cards. They were followed closely by the Wrecking Crew of Aaron & Scott, the Brothers Doom of Travis & Justin (ask Justin how long he can hold a bottom squat!), Andy & Brian Nabeta, Allison and StephWalla, Deb & Long Lost Michelle, and then yours truly in solo position.

I know for a fact that Allison and I probably did not get around to say “hello” to everyone there. I apologize for that, but still know we were very stoked to have you take time out of your day to come by and hang out. Thanks again for your support and friendship – we feel pretty damn lucky! – Ian and Allison Carver

 

Mark your calendars!! Our (belated) Grand Opening Party is going to be on May 9, 2009 at 3 PM. It’s a get BBQ/Potluck get together at the box. We will have a Welcome WOD at 4 PM-ish, so if you are up for it, bring your gear and get sweaty before consuming some not-so Paleo food and drink, completely out of Zone proportions.

Due to the current economic state, we will also be having cake and ice cream for our two boys whose birthdays are in the same time frame ( “Happy Birthday kids! Here’s a kettlebell – have fun!” – only a CrossFitter would understand). So, your kids are definitely welcome to run semi-amok and there will be a jumpy house for them burn off the sugar before heading back home. Invites are being sent out, so let us know if you are able to make it. We’d love to see you!

WOD 4/23/09

Push Ups

2 per minute on the minute for as long as possible.

Rest 5-10

Pull Ups

1 per minute on the minute for as long as possible.

After three hard days, and I am sure some very sore glutes, this is some body strength work with a reduced bit of intensity. Make no mistake, it’s not easy, but it isn’t as whithering as the past days.

So, at minute 1, you will do 2 push ups and then rest until minute 2 when you will do 4 push ups. Rest until minute 3 and do 6 push ups and so on until you can no longer complete the the number of push ups in the alloted time. Rest for a few minutes and apply the same principle to pull ups, except in reps of 1 per minute. It doesn’t seem like a lot of work, but the reps are compounding so it gets hard as the recovery gets diminished. You can rest in the middle of your set, catch your breath and keep going, just make sure you get out your reps before the minute is up.

If you are doing jumping pull ups, do 3 per minute (3,6,9,12,15,18, etc.)

Get some!

WOD 4/22/09

5 Rounds

200m Run

5 Bear Complex  (95/65)

If you didn’t hate me already…..

Bear Complex a la Brand X  = Full Squat Clean, Thruster, Lunge left, Lunge Right, Back Squat, Thruster =1 Rep. If need be, you can use DB’s for this as well.

So, you are going to run 200m, come back to your bar of doom, clean it, do a full thruster, rack it on the back, lunge both sides, do a back squat, then thruster it off the back for 1 rep. Don’t stop there, you have 4 more to do…

Hugs and kisses – Ian