CrossFit East Sacramento

Womens Street Survival Seminar is This Weekend!

***We currently have 9 women signed up for the seminar on Saturday, and we need 6 more to make it happen.  If you are thinking about signing up, please do so ASAP so we can make a go of it.  This seminar could save the lives of yourself or your loved ones.  Knowledge is key in avoiding predators and knowing what to do if you are in a compromised situation.***
See video and info on Street Survival Seminar

***Remember that this Saturday's Classes will be held in McKinley Park at the normal times of 8:30 and 10:00 AM***

Thruster 3-3-3-3-3

3 Rounds For Time:
10 Knees To Elbows
20 Burpees
30 Double Unders

This shot of the crowd gathered around the stadium gives you an idea of the size of the Games 2009.  You have never seen so many ripped six pack abs in one place.  In three years this has grown from a small local gathering to a world wide production.  Next year will be bigger and badder.

2009 CrossFit Games, "Sweet 16" - video [wmv] [mov]

The Ironman Of CrossFit Competitions

21-18-15-12-9-6-3 of:
Kettebell Swing 53/35
Box Jump 24"/20"
Push Ups

The top 3 men were Miko Salo, Tommy Hackenbruck, and Moe Kelsey.  For the women it was Tanya Wagner, Charity Vale, and Carey Kepler.  Our local favorite Jason Kahlipa placed 5th after he struggled badly on the run and ranked in dead last after the very first event.  It was an amazing comeback to be able to make it to the second day and an outstanding second day to have finished in 5th.  Jason was awarded the "Spirit of the Games" award, it was amazing to see in person the amount of heart this guy has.  Big congrats to Blair Morison who finished 7th in the men's.  Blair had stopped by in the week before the games and kicked our asses at a couple WODs, so it was awesome to see him up there with the world's fittest.  In the women's event, local favorite Jolie Gentry of CrossFit One World took 7th place and is the only female to have placed in the top 10 at all three CrossFit Games.

The competition was long and grueling.  It was by a long shot the farthest, the hardest, and the most diversified challenge that CrossFit has ever pushed its athletes through.  You have a long endurance event to start off, followed by a pure strength event, followed by a pure sprint uphill with weight, followed by a WOD that involved pounding 4ft stakes into the ground, followed by a light weight high rep mid length killer.  Day two started off with CrossFit's most techincal movement, a max weight snatch, then went to a 8 minute AMRAP with the feared gymnastic movement the handstand push up, GHD situps, and a heavy KB swing.  The final workout was an insane chipper that took 20-30 minutes involving, heavy squat clean, box jumps, DB push press/jerks, muscle ups, double unders, pullups, heavy thrusters, burpees, and walking lunges with weight overhead.  It was painful and awe-inspiring to watch.  All of the 16 men and women who finished this competition were pushed to the ragged edge of what a human being can do.  We witnessed peoples bodies completley give out on them followed by the athlete getting back on their feet and continuing to endure the agonizing pain of pure intensity.  The event was so brutal and so broad in time and modal domains that without a doubt, the athletes that made it though the entire event have a legitimate claim to the top 16 fittest men and women on the planet.  No words can describe the intensity we witnessed on the ranch this past weekend.

My Weaknesses Exposed

Rest Day

Sorry for the very late post, it was a hectic weekend.  The internet at our hotel was terribly slow.  Imagine an entire hotel filled with CrossFitters checking the games site, downloading full length videos of the events, updating their blogs, getting on facebook, and yes unfortunately tweeting.  Although I must say many of you seemed to be really well kept in the loop thanks to the twit thing.

The day started with the run from hell.  It was a terrible 7.1k over rugged steep and in places completely ungroomed trails.  Parts of the run were so steep competitors were bear crawling up the hills.  I places 50th of the 74 athletes who competed.  Then on the deadlift WOD right after the run I busted out a PR deadlift of 415 (previous max was 405).  It was only enough to put me in 59th place of 74 competitors.  Amazingly enough many of the athletes were able to complete the entire workout reaching the mark of 505!  After the first two events the bottom 10 athletes were dropped from competition and unfortunately I was 6th from last.  It was a bit disappointing even after getting a big PR in a situation were nobody expected to reach their 1 rep max.  The run and the deadlift are the two biggest chinks in my armor and I got slapped with them right out of the gate.  The most disappointing part was that the rest of the WODs that day were really awesome and I really wanted a chance to compete in them.  But, I have no regrets and no excuses.  That is just the way it goes in CrossFit.  In CrossFit, eventually everyone's weaknesses will be exposed, and Saturday it was my turn to get the short end of the stick.  There were many competitors along the road to the games that had a similar experience, and every year there will be more.  Its hard to believe that a 415 deadlift is a weakness, but that's how it goes when you are competing against this years top 74 CrossFitters.  I actually ran good too, its just amazing the level of athlete in attendance.  A 44th place finish at the Games 2008, 3rd in the region this year and 68th in the Games 2009 is still more than most athletes in this sport can claim, and is just the start of the resume I plan to build.  I am going to take a few days of to recover physically and mentally.  Then its time to start working on my goats and continue preparing for future competitions.

2009 CrossFit Games, Event 1 - "The Run from Hell" - video [wmv] [mov]

Take A Good Look At The 8th Fittest Team On the Planet

Run 10k (6.2 mi)

Rest 30 minutes (stay loose)

Deadlift 1 rep every 30 seconds adding 10 lbs to the bar each rep.  Starting weight should be approximately 65% of your 1 rep max.  Continue adding weight and lifting every 30 seconds until you fail.

Post run time and deadlift weights to comment section.  Come on, if you really wanted to be here and you couldn't, this WOD is the least you can do.

Brooke, Anne, Loren, Travis, Tom, and Justin A. You guys are an amazing crew with hearts the size of small cattle!  Words cannot describe the pride we all felt to have placed 8th in the Affiliate Cup.  The team trained as hard as possible, the competition was as tough as could be, and the result was outstanding.  The team defended our home turf with a vengeance, placing well ahead of many legendary CrossFit gyms.  Before the event, Travis and I were hoping the team could be in the top 30.  To have placed 8th blew away our expectations.  All of your training efforts have proven effective in the Arena.  A huge thanks to all who participated and all who made the trip out to Aromas to support Team CFES.  I will do my best to carry the momentum of yesterday’ success into today’s individual competition against the biggest firebreathing monsters in this sport.

Affiliate Cup Friday Overall Results

The Stage Is Set

“The Stadium WOD”

30 Wallballs 20lbs/14lbs to a 10 ft target
Row 300m
30 Box jumps 20"
30 KB swings 53/35
30 DB Push press / Push jerk 40’s/25’s
30 Deadlifts 225/135

If you couldn’t be here with us, the least you can do is feel our pain.  Try your best to come as close to Rx’ing this as you can without overdoing it.  You will have to go to a globo, so here’s the deal.  If you can’t do wall ball sub thrusters with DB’s at 40’s/25’s.  There should be a rower, but if there is not do 30 Sumo Deadlift High Pulls at 75/55 with a barbell (stop at mid shin if you do not have bumpers on your bar.)  Use anything you can find to do box jumps (if you must use a rebok aerobic step, please be careful not to fall or kick the step.)  If there are no kettlebells use 55/35 dumbells hold both hands on the grip.  For deadlifts without bumpers less than 135 place weight plates under the bar so the starting position is at mid shin.  If possible perform the WOD with teammates in the fasion described on yesterdays post.  Good luck to all, we know that you wanted to be here, and we know you are here in spirit.

This place is phenomenal!  When you set foot on the ranch, a chill runs down you spine.   This place has all the glory of heaven mixed with the misery of hell.  You can feel the energy rising up out of the dirt and flowing through your body.  Some of the most amazing athletic performances ever have occurred in this arena.   Our team is amped and ready to take on the world.  Today we are at the proving ground and we will leave here knowing where we stand amongst the CrossFit gods.  Competition is in our nature and CrossFit is the pinnacle of human competition.  This is our sport at its very best.

The Team Events Have Been Announced And We Are Off!

"Christine"

3 Rounds For Time:
Row 500m
12 Deadlift @ Body Weight
21 Box Jump 20"

Here is what Christine should look like.  Video from CrossFit.com
Pat Barber Does Christine...[wmv][mov]

Directions to The Ranch:

	Take I-80 W		41.1 mi
	Take exit 40 to merge onto I-680 S toward San Jose/Benicia		70.4 mi
	Take the exit onto US-101 S toward Los Angeles		44.2 mi
	Turn left at Dunbarton Rd		0.4 mi

Travel Time 2 Hours 30 Minutes

Right before you get to the Ranch, you will see a huge red monstrous barn that says Disneyana Antiques/Flea Market.  Take the next left after the barn onto Dunbarton Rd and you can't miss it from there.

Here is what we know about the events of the Affiliate Cup on Friday:

Each team consists of 3 men and 3 women.  Our team is Travis Cassidy, Justin Arnest, Tom Ellison, Loren Feil, Brooke Kiefer, and Anne Harty.  Each event will require only 2 men and 2 women to participate.  The team will compete in the following 3 events on Friday and the top 5 teams will compete in the final event on Sunday.

Hill Workout - Our team competes at 10:00 AM
2500m (approximately) Hill run relay

***This is on the same nasty hill from the Games last year and the Qualifier this year.  Each team member will run the a lap up the big hill (500m) as a relay.  When the last teammate finishes their lap, the entire team will run a lap together.

North Pad Workout - Our team competes at 12:00 AM
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts

***With one pull up bar, one set of weights, one squat rack and a barbell the team will have 20 minutes to find a 3 rep max overhead squat and each attempt 3 sets of max rep pull ups.  The score will be the sum of the teams 3 rep maxes plus the 12 sets of pull ups (3 from each team member)

Stadium Workout - Our team competes at 2:00 PM
30 Wallballs (20lbs/14lbs)

Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)

30 Deadlifts (225lbs/135lbs)

***Each teammate will complete wall ball one at a time with the men going first.  As soon as all 4 members have completed wall ball, they spread out to the next 4 exercises and rotate when everyone has finished.  When each teammate has done each of those 4 exercises once, the entire team moves to deadlifts.  The men will each do their deadlifts and then the women.  There is only one barbell per team and the team must change the weights after the men finish from the mens R weight of 225 to the womens Rx weight of 135.

Shade Tents Wanted/Needed!

***If any of you have any ez-up style pop-up shade tents please bring them in so we can borrow them for the games this weekend.  We are going to have an amry of people at the games and any extra shade will be highly appreciated.  Thank You.***

Discounted Online Registration for Spectators and Parking Ends At Midnight Tonight!
Spectator tickets and reserved parking are both significantly cheaper online. Starting Thursday, your only option will be to get tickets and parking on the grounds at full price.
Act now! Register now for Spectators and on-site Parking.

For Time:
30 Overhead Squat 95/65
10 Burpee
30 GHD Sit Up
20 Overhead Squat 95/65
20 Burpee
20 GHD Sit Up
10 Overhead Squat 95/65
30 Burpee
10 GHD Sit Up

Matt and Donna Dyson of MaD CrossFit will be staying with us for the next couple months, until they move to New Zeland to start a CrossFit overseas.  They are highly experienced coaches with much to offer us in terms of technique improvement.  Welcome them and learn from them.

Two outstanding performances on Isabel, 30 Power Snatch 135 for time, from http://games2009.crossfit.com/.  The competition is fierce!

1:11 Isabel - Josh Everett, 3rd place Games 2007, 2nd place Games 2008... [wmv] [mov]
1:14 Isabel - Jeffrey Leonard, 1st Place Nor Cal Qualifier 2009... [wmv] [mov]

Have You Seen My Workout Journal?

Games 2009 Athlete/Spectator Check-In Info

"Snatching Badger"

Complete three rounds for time of:
30 Hang Power Snatch 75/45
30 Pull-ups
Run 800 meters

Missing!!! Travis' Workout Journal!!!  If anyone grabbed it by mistake or knows where it might be, please, please, please let us know.  There is a chance Travis might become very depressed if the journal does not turn up soon, and he has offered to clean anyone's entire house who comes forth with information leading to the finding of his WOD journal.  It is a light brown hard back journal and was last seen on the front desk at the box.  Call Travis with the good news as soon as possible.

The Unknown, And The Unknowable

Back Squat 3-3-3

3 x 400m Row Sprints - Rest Exactly 1:00 Between Efforts

Post average of row times to Leaderboard.

The confirmed equipment that is currently sitting at the ranch in Aromas awaiting the 2009 CrossFit Games where we will see who has successfully prepared for the unknown and the unknowable:

15,000 pounds of bumper plates
30 rowing machines
50 barbells
40 plyo boxes
50 med balls
12 GHDs
50 sets of dumbbells
15 squat/press stands
25 sets of rings
50 sandbags
60 kettlebells
50 jump ropes
20 sets of parallettes

"It’s clear that organizers will not be limited by gear when programming the
WODs that will challenge the world’s fittest athletes."
"The mountain of gear at the site will require the top athletes to be masters of every CrossFit movement"

Info taken from CrossFit Journal Article "Let the 2009 Games Begin"

Schedule Changes for Next Week

***We will be closed for the CrossFit Games Thursday July 9th in the afternoon and will reopen Monday July 13th in the morning.  Thursday at 4:00, 5:00, and 6:00 PM are all canceled.  All classes Friday July 10th and Saturday the 11th will be canceled as well.  We will post WODs for you to do on your own while we are gone.***

Rest Day

Outstanding job to all on what we thought to be a very tough WOD yesterday.  Your abilities to go heavy and maintain a high output are getting to firebreathing status.  I can see that you are all hitting a peak right now.  Perfect timing for our affiliate team with the games coming next weekend.  Only a couple more hard WODs to go, a couple days of moderate intensity and skill work.  Prefect recipie to prepare for the big showdown in Aromas.  Our group looks great and is continuing to make us proud with amazing performances.