CrossFit East Sacramento

12.1

Class WOD, or 12.1


7 Minutes Max Burpees!  Low skill/pure work capacity test.  Brutal and boring, but this will definitely show who has gas in the tank.  It is similar in nature to the 2k Row, except bigger in not better when it comes to the regular ol' up-downs.

Simple rules.  Touch your chest and hips to the floor, jump and touch both hands to a target that is 6 inches higher than you can reach when standing. 

Watch the video demonstration and read the description here.

If you can't make Saturday, warmup with the class, grab a judge and 3-2-1-go.  Please record your scores with first and last names neatly on the back wall by the PVC pipes.

Also, I recieved the following request from the CF Journal for stories.  Let me know if you have anyone or anything special in mind.  We can make them famous for a day.
Is there an up and coming firebreather at your gym? Let me know about it. Is there a great special interest story at your gym—grandmother doing the Open? A recently returned veteran? Someone who is overcoming a handicap? Let me know. If you have video of an Open workout that you think would be of interest to the NorCal CrossFit community, or maybe a video of a 2 minute Fran, please send it to me. A group of local affiliates gathering to do the workouts? Take some HD photos and send them to me with a little recap (I will give you photo credit). Basically, if you think something is of interest, please let me know.

Getting Younger Every Year!

EMOTM 10 Minutes:
3 Front Squat @ 80%

4 Rounds, 2 Miuntes Each:
200m Sandbag Run 80/50
Max Double Unders
Rest 2:00

Larry 150 Snatch from CrossFit East Sac on Vimeo.

Happy 50th Birthday from all of us at CrossFit East Sacramento!  I speak for all of us when I say how impressive you are as an athlete!  You are the epitome of what CrossFit can do for a person if they are willing to put in the work!  

Larry has been with us since we opened and trained with Travis prior to that.  He shows up 30 min early and leaves 30 min later than anyone else!  Take a look at this video and learn from someone who continuously works on improving his overall game while many of us contine practicing what we are already good at!  "If I could be like Larry!"

Thinking About the Open

Sumo Deadlift 3-3-3-3-3-3-3

AMRAP 10 Minutes:
5 Each KB Snatch 53/35
10 Knees to Elbows
15 Ball Slams


Just a quick clip from San Francisco CrossFit about the open.  1st girl in the video is my sister Jessica who competed in the Throwdown 2 weeks ago. 

The plan for the Open are to have everyone who can come in and do the workout on Saturday mornings.  We will not run classes the way we typically do.  We will open at 8:30 and post a warmup, and a heat sign-up list.  You will sign up for a heat time, do the WOD, and record you time on the Open Leaderboard.  After that you will log into the Open website and post your score for approval.  We will post scaling suggestiong for those of you who will need modifications.

After Saturday WODs are done, we can hang out and drink beer or BBQ or whatever sounds good to all of you.  There will be a more social aspect to this 5 weeks than that of our usual Saturday classes.

For those of you who will not be able to make Saturday's we will also set up a portion of the gym on Thursdays for the Open WOD of the week.  You will be allowed to do your workout during normally scheduled Thursday classes. 

In the case that niether Thursday or Saturday works for you, we will find a way to make sure you get your Open workout in somehow.  Please do not hesitate to sign up because scheduling issues.  We can figure that stuff as needed.

1st WOD comes out tomorrow!  I am pumped!  Let's do this!

A Little Something I Whipped Up

8 Rounds For Time:
10 Burpees
15 Jumping Alternating Lunges
20 Double Unders
25 Shuttle Sprint (5 X 5 Yards)
Rest 90 Seconds




 Since there hasn't been a post on the members' nutrition blog since November I wanted to post a crock pot recipe I use on a weekly basis.

AO's Tatoes
 
 Ingredients: 1 Bag of Organic Sweet Potatoes
                    3-5 Apples (whatever kind you like - I use either granny smith, fuji, or pink lady)
                    3 Tablespoons Melted Coconut Oil
                    1/4 Tablespoon Nutmeg
                    1/4 Tablespoon Cinnamon
 Instructions: Peel and dice potatoes/apples and put in crock pot
                    Melt coconut oil, pour over potatoes/apples
                    Sprinkle nutmeg and cinnamon over the top
                    Cook in crock pot for 3-4 Hours on high
                    Mash it all together once cooked
                    Enjoy

  This can be altered depending on your goals. If it's weight loss then take out the apples and just enjoy some good potatoes. If you are trying to get big (like Travis and I), then add bananas near the end of its cooking time and then add a bunch of almond butter. Either way it tastes great.

Indestructible

Rest Day


Ever think of carrying your own body weight for 1 mile straight?  Well Travis did, but he decided to have Angela be the guinea pig for this feat.  110# of weighted vests and sandbags she carried though our 1 mile course.  She is shown here with a big smile less than 100m into the trip, but it sounded like she was giving birth as she finished.  I think it took just under 15 miunutes.  Pretty bad ass huh?  If you don't think so, we would be glad to arrange this one for you.

At a Crossroads and in Need of Advice

WOD (I don't know what it is but I bet it's awesome)


What should I do with my precious shoes (post vote to comments)?
A) Buy a new pair and forget about 'em
B) Burn them and wipe their existence from the face of the Earth
C) Sell them to the highest bidder and go on a lavish vacation with the proceeds
D) Have them bronzed so that one day they can sit in a museum
E) Other/this survey is stupid and I'm not participating

 

     Before you make your assessment please hear me out.  I am not a man of expensive tastes nor am I one to splurge on frivolous shopping sprees.  However, it has come to my attention that some of you think it is time to replace this fine pair of shoes.  It is not so much that they have sentimental value nor that I disagree but rather that they are the best shoes I've worn for the sport.  Being lazy and genuinely not giving a shit may also have something to do with it as well.  If you were wondering I bought them probably about 5 years ago and had to tape the tongue for about the past 8 months to prevent the bottom from falling off.  I should also mention that there was a year that I could not wear them because they were lost in my stolen car.  Fortunately they were recovered along with the car about a year later and the celebration of great footwear continued forth.  You now know the story behind the shoes and can stop pointing out that they have tape on them (I do recognize this believe it or not).  I will respect the will of the survey (for I know Matt P loves survey blogs).

Mixing Fun with Movement

Power Snatch 3-3-2-2-1-1-1

AMRAP 10 Minutes:
3 Box Jumps as High as Possible
5 DB Clean and Press as Heavy as Possible

If you haven't played dodgeball since you were a kid, don't miss out on this next season. The rules are simple… throw a rubber ball at the players on the opposing team and avoiding being hit yourself (Ok, there's a bit more to it, but you get the general idea). Remember, you don't have to be super athletic, you just need to have the instinct to get out of the way when an object is thrown at you! The next league starts on March 22nd and signups start next week.  

Here are the specifics: - 21 and over only. - Teams are co-ed - 5 guys and 3 girls play each game. - Games are played every Thursday starting March 22nd for 8-10 weeks (Week 9 and 10 if the team makes the playoffs). Games are 30min long and start between 6:30pm and 10pm (game times differ each week) at the Boys and Girls Club at 12th and G Street.

- Cost is $72 per player. - Registration includes a team t-shirt that must be worn at games. - After your dodgeball game, head to Blue Cue bar for discounted pitchers of beer for all dodgeball players, flip cup and beer pong!  There are only 11-13 players per team (up to 8 guys and 5 girls per team) and the team WILL FILL UP QUICKLY, so if you want in, sign up Now! To sign up, contact:

Danny at danny.rentschler@gmail.com or 916.216.3266.

Dirty Big Balls

5 Rounds:
Row 500m
25 Dips

Some clips of a 6AM and 9AM class lifting some stones then doing a workout involving stone lifting, rope slams, and tire flipping intervals. Just playing with some new toys.

SIGN UP OR SUFFER MORE! There is no way out of it

EMOTM For 10 Minutes:
2 Squats @ 80-85%

Rest 5 Min

1 Mile Run For Time

Here are the 65 people we have signed up for the Open which starts next week on the 22nd.  The WODs will be released on Wednesdays and we are going to be doing the workouts together on Saturday mornings.  If you can't make a Saturday, you will be allowed to do the workout during a normally scheduled class time and we will have someone judge you. 

So 65 people is relatively good participation compared to most gyms, but for our gym, 65 is a joke.  When I see that we have only 65 people signed up, I see that we only have 65 people in this place who actually DO CrossFit.  The rest of you just pay, show up, and go home with no idea what is really going on in this place.  GET WITH THE PROGRAM PEOPLE.  If you do CrossFit, then participate in the CF Open.  It's that simple. 

It doesn't matter how good you are.  Remember there are multiple age divisions as well, so being old is the worst excuse in the book and I don't want to hear it. 

If you can't do a workout as Rx, we will allow you to scale that workout, but participation is mandatory.  If you can't afford the 20 bucks I will pay it for you!  Even if you don't sign up, we are going to make you do the workouts, so sign up please.

Let's make it simple.  If you do CrossFit, click here to register. 
-Sign Up
-Join Team CrossFit East Sacramento
-Done

I want 100 people minimum by then end of the day or we start increasing the percentage of burpees in the workouts day by day, so tell your freinds who don't read the blog they better get on it or you'll be suffering in their name.  There is no valid excuse not to participate.

If you're against participating in this event, you're at the wrong gym.  And your with us or against us, so figure it out.

Marvel at the Beast

1 Rep Max Stone Shoulder

Then Tabata the following with 1 minute rest between:
Stone Shouldering use a stone 2 stones below your best lift, alternate shoulders
Rope Slams
Tire Flips

Watch more video of Sac-Town Throwdown on sicfit.com

We all remember Danny Nichols from TJ's Gym from the Throwdown in 2011 when he pulled the sled so fast he made it look like a cape then snatched 295#.  This video shows him completing the entire stone ladder through 240# in 25 seconds.  He made them look like toys.  Then he snatches 225 for reps with the same speed and explosiveness that most of us have at 95#.  He later came back and tried to lift the 280# stone.  Got it in his lap, but couldn't manage to get it all the way up.

Check out the link above to see tons of video snippets from the weekend on SICFIT.com.  Thanks to SICFIT for coming out and covering the event.  But still a bigger thanks to all my volunteers and all our fellow affiliates for coming out and supporting.