5 Rounds
400m Run
15 DB Cleans (35/25)
12 Wall Ball (20/14)
Run for a while and then open the hip creating elevation on an object. This action will cause momentum & elevation in a pulling motion as well as a pushing motion. Good times!
Jennie, Kristy, The Scott and Trent - Mornings at CFC.
“52 Pick Up from Hell”
A deck of cards will be your undoing. Draw a card from the deck. Whatever number value appears on the card is the number of reps of exercises to be done. The suit determines the movement. Face cards and Aces have special values. The movements and values are down below. Enjoy!
Diamonds – Sit ups
Spades – Push Ups
Hearts – Pull Ups
Clubs – Squats
Jacks – 11 reps
Queens – 12 reps
Kings – 15 Reps
Aces – 10 Burpees
Anyone out there like to gamble?
Eric B. - This guy is STRONG! 5x5 Back Squats at 315 for sets across. Beautiful form!
400m Run
21 Sumo Deadlift High Pulls (95/65)
21 Pull Ups
21 Overhead Squats (95/65)
15 SDLHP
15 Pull Ups
15 OHS
9 SDLHP
9 Pull Ups
9 OHS
400m Run
Boo-yah! Loads of fun! GO!
20 Min AMRAP
7 Thrusters (95/65)
9 Ring Dips
11 GHD Sit Ups
Thrusters are full ROM, ass to ankles. If you can’t do ring dips, do elevated push ups instead. Put the feet up on a box and do them that way. Sub weighted AbMat sit ups for GHD sit ups if needed.
3-2-1-…GO!
Some of you may have heard of Parkour, a form of free-running and gymnastics in urban environments. It’s pretty crazy stuff and with my accident prone luck, nothing I would be dabbling in at the moment. Still, some guys are REALLY good, like these Russian kids. Check it out and be in awe.
REST DAY Part II
** I couldn’t wait, so the pix from the day are in the Photo Gallery! Check it! **
FGB IV is in the books. It was a great time at CFES with all the participating affiliates. A huge turnout of athletes and spectators made for a great event. A big thanks to CF East Sac and their whole crew as well as Roxie’s Deli for some tasty food!
Our CFC folks were there en masse and represented very well. Allison and I are incredibly proud of all of you for supporting each other and competing. If it weren’t for a year full of stupid luck, Allison and I would have been out there with you all. There’s always next year! We received many compliments on our turnout as well as the abiliities of our athletes! Awesome work to all of you!
The final count on the fundraiser is not done yet, but it looks to be around $18k for all of us who donated under our name and as part of CFES’ event. That’s huge! Imagine that on a similar scale all over the country and there should be some great money to be given to the charities. I can guarantee, you will not find an event, the people involved or the good times like this, all in the name of fitness, at your local globo gym!
Again, thanks for participating in this event, supporting each other and making CFC look good! You guys rock!! – Ian & Allison
The Centuriennes
The Centurions
The CFC Wrecking Crew
REST DAY!
FGB is on for today, so come down and support not only the CFC crew, but fellow CrossFit athletes going hard to raise money for the Wounded Warrior Foundation and Athletes for a Cure. There is still time to donate on site or online, so DO IT!
If you aren’t coming down, take the day off and recover. It’s gonna be hot as hell, so stay hydrated, or if you have been in the box all week, rehydrate!
CFC will be closed all day, so NO CLASSES on 9/26/09!!
I am always one for good humor, so if you are in need of some laughs check out Dan Silver’s site – www.theartofdansilver.com . Dan is an old school CrossFitter and part of the Thin Blue Line in the Bay Area. Dan writes some of the funniest stuff I’ve ever read. Besides his regular columns, my personal faves are “The Martial Art of Dan Silver” and “Tonyaquotes”. Dan’s pretty honest in his opinion and doesn’t sugar coat anything, so if you are easily offended, go elsewhere.
See you tomorrow!
Rob, Ali and Wayland going hard.
For those of you in the midst of the CFC 60 Day Paleo Challenge, here is a website with some other good info – www.paleobrands.com
This has info on the stuff they sell as well as some solid dietary advice, case studies and other info. Stop by and check it out when you get the chance!
5×5 Bench Press
Rest 5-10 Min
“Death by 10 Meters”
With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the third, and so on and so forth until you are unable to complete the number of 10 meter down and back efforts required for the round.
So, pace off 10 meters. The first minute, sprint 10m and rest. The second, sprint 10 up, 10 back and rest. The third minute, sprintup, back and up again. Keep going back and forth until you die….. or can’t finish the reps…
Awwww, come on! It’ll be fun!
Mel - Instead of lunging, she's somewhere in the Greek Islands wishing she were at CFC! 
“Fat Helen”
5 Rounds
400m Run
12 Pull Ups
21 Swings (55/35)
Yes friends, we are going large here. We are taking Helen out to 5 rounds instead of the normal 3.
Fight Gone Bad is right around the corner. Register now if you haven’t yet and wish to donate and/or participate. The event is going to kick ass, so don’t miss it. A big thanks to CFES for hosting it. I would love to return the favor next year, so let’s put forth a great showing this time around. If you are planning on competing, please let me know ASAP so I can let CFES know who from CFC will be throwing down! Send me an email or leave a comment that you are in ASAP!!!
Regarding parking for the event, CFES has reserved CSUS parking Lot 11 for the event. It is a few blocks away, but it will be easier than trying to find random parking in the area of the gym. Park there and walk in. The picture is below and the directions will be posted on their site on Friday as a reminder.
Nice work to all who did the Task Priority FGB today, especialy those who did 5 rounds by accident…my bad… Everyone did a stellar job in tackling the WOD and getting through it!
The CFC 60 Day Paleo Challenge is a week deep and people are starting to notice changes. You may initially feel a bit on the low side of your energy levels throughout the day. This is normal and can last for a few days until the body figures out how to deal with the lack of constant carbs coming in and relies upon bodyfat as the primary fuel source. Also, stick to it and be strict about it. If nothing else, remember “Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar”.
I checked in on Robb Wolf’s site today and found a good review of the Paleo Brands seminar this past weekend. Check it out -there is some good info contained in it. Also, regularly check Robb’s site and Mark’s Daily Apple for some great concepts in primal/paleo nutrition. Both links are in the “Links” section to the right. Keep up the great work gang! The results will be well worth it in the end!!
