CrossFit East Sacramento

Gym Closed Saturday For Regionals!
AO will be here to coach all classes on Friday.
Come out to Santa Clara and support the team!

No Cherrypicking! Show Up Today!

Run or Row 5K


 
  No excuses people. Unless you are going to cheer on our CFES team at the Nor-Cal Regionals in Santa Clara, then I understand. BOTH FOUNDATIONS AND LEVEL ONE ARE DOING THIS WOD.

How To Lift Less And Get Stronger

Pausing Squats 5-5-5-5-5

7 Rounds:
10 DB Hang Squat Clean 45/30's
10 Chest Slapping Push Ups


Why pause?  Because we hate you.  No really, this is an effective way to improve positioning and explosiveness while using significantly less weight than normal.  Breaking up the eccentric/concentric movement will force you to d othe lift vs. doing it with stored energy.  A great way to strength train, but probably not the best way to lift your PR or get through a metcon the fastest.

Squat down slowly to a point just above the bottom of your squat.  Hold tight for a second without letting your breath go, then dip slightly lower and explode out of the hole.  You don't have to squat quite as slow as the guy in the demo or hold still quite as long, but definitely move downward slowly and don't cheat the pause.  As you fatigue, it will be tempting to skip the pause... no rep!

I found the following interesting explanation of the pausing squat.  If you like to geek out, check it out here.

Why Carry Heavy Shit? Why Is The Sky Blue?

4 Rounds Each For Time:
600m Run
Carry Heavy Shit 100Ft*
20 Box Jump 24"/20"
Rest Slightly Less Than Needed

* Carry something that is more than your own body weight.  Examples would be 100# DB's, Farmer Walk Handles HEAVY, Yolk with 300/200, Partner w/100# DB, Heavy Barbell Overhead, or pretty much anything you can hold on to that will be very challenging to move 100ft.   No stones please because you'll likely drop them somewhere where you will damage something.


Go forth now like the hunter gatherer you were born to be and do what you were meant to do.  Pick up something heavy and carry it.  Since you don't have to do it in your daily routien, we will be happy to have you do it at here at the box.  If you do enough of this stuff, you'll end up looking more like our ancient ancestors and less like the guy at the desk next to yours.

Ever Wonder Why CF Sometimes Gets a Bad Rap?

5 Sets for Max Load (Max with respectable form please)
1 Clean Pull + 1 Hang Power Clean + 1 Full Squat Clean

EMOTM for 10 Min:
Max Effort 100m Row


There really isn't anything wrong with doing all out high rep Oly lifting, unless it looks like these guys.  As much as I hate to admit it, I have seen shit like this in happening our gym.  Obviously the comentary here is a joke, but really... please scale things correctly so you don't look like these guys.  Check your ego and learn to move correctly.  That is what CF is all about.  Once you can move correctly you will be more likely to perform Rx loads anyway. 

These jokers need to be back on the pvc pipes and trainig bars before someone gets hurt.  And paper towels on the bar is even more offensive than bad form.

Per Robb's Request

15 Minute AMRAP:
1 Rope Climb
2 Clean And Jerks 185/115
400m Run


 
 Going straight into the paleo diet can be hard for people who like some variety. It can get old real fast eating the same thing over again so here are a few books one can use to switch it up a bit:

The Paleo Solution

The Paleo Diet Cookbook

Everyday Paleo

Paleo Comfort Foods

The Complete Idiot's Guide To Eating Paleo

 I myself have The Paleo Solution and Paleo Comfort Foods. If there are any other books or recipes you use, then post them on the comments. Any recipes that kids will eat I'm sure will be greatly appreciated.

'Nough Said

Rest Day

 

This is an awesome demonstration of the power of the human will.  The scientific community would have placed its bet in strong opposition to the 'brit, once he lost the lead.  This is one of the the reasons I love sport.  There are few other forums in which the underdog can deny the odds, disprove the critics, and make a new history.  It's almost poetic, really.

Click here for more videos of this genre (this is not a trick, or is it?)

Some Badass Masters Shiz

Complete the following as a team of 3, any order:
400m Sled Push 120
4000m Row
*Your team must keep a 135 bar off the ground for the entire WOD.  Each time the bar hits the ground, the whole team must do 25 burpees each before moving on.

While Freddy was visiting, he and Cori who are two of the top masters athletes in the world got to throw down against each other a number of times. On this day, we had them do the a variation of Event 2 from this years regionals.

At 45 years old, doing hang cleans with 225 and 135 is no joke. These two are serious badasses and are very inspiring to the rest of us. It was a lot of fun to have them both in here at the same time pushing each other and having fun. For those of you who don't know Freddy, he is always having a good time which is a great influence for our good friend Cori.

Go ahead and throw this one in full screen mode, the quality is pretty good. I was playing with the transitions, so hopefully you don't easily get motion sickness.

Got Your 6

Weighted Pull Up 3-3-3-3-3

For Time:
3x-
  15 DB Push Press 45's/30's
  80 Yard Farmers Walk 45's/30's
Then Walking Lunge 100m (no DB's)


Got your 6 is the military way of saying, "I got your back."  This new organization aims to bridge the gap between military personel returing from duty and the civilian culture.  Liz Ross worked on the production of above promo video for the organization which was produced by Mering Carson!

Got your 6 has 6 Pilliars, or areas of focus which it aims to provide resources to returning military.  They are jobs, education, health, housing, family, and leadership.  Please consider the people who this organization will benefit, and all that they do for us.

For more info, visit GotYour6.org

Need Some Extra MoJo?

For Time:
Run 800m or Row 1000m
  8 Rounds:
  10 GHD Sit Up
  10 Ring Dips
Run 800m or Row 1000m


I think I may have posted a variation of this video in the past, but I stumbled across it yesterday on NorCal CF's site and wanted to put it up for those who haven't seen it.  I will admit, it's a bit cliche and cheesey, but still has a great message and it get's me fired up.

I dare you to watch this video everyday when you get up in the morning, or every day before you come into CF.  When you approach your life, your goals, or whatever with this type of mentality, you will succeed more.

Bob Is Doing It For The Rest of His Life, You Should Too

Overhead Squat 3-3-3-3-3

AMRAP 3 Min On/1 Min Off For 3 Rounds:
3 Snatch 135/95
5 Burpee
9 Air Squat


This is a short preview of the full interview.
See the full version of this preview here on the CF Journal

Bob talks about the online response from the vocal minority regarding seeing the Biggest Loser contestants doing Farn.  He talks about how CF has improved the competitive nature of training his clients, and the connection they share with him by knowing they are doing the same workout he does.  He goes on to talk about how CrossFit has changed the fitness industry by increasing effeciency and decreasing injury.  He also talks briefly about his nutirtional approach to helping people lose hundreds of pounds, eating fat and restricting carbohydrates is key.  He also talks about how using CF methods on Biggeest Loser is exposing the masses to CF and is getting the message of functional fitness out to people that ESPN will never reach.