CFES Blog

That's All She Wrote

For current blog posts, contact info, schedules and prorgrams
please visit www.crossfiteastsac.com

Front Desk and New Website

1 RM Front Squat

5 Rounds Each For Time:
4 Front Squats @ 65%
10 Burpees
10 cal AirDyne
Pair up and rest while partner does a round


Please take a minute to read this and stay up on what's happening around here.
Many of you have probably noticed that we have launched a new website at www.crossfiteastsac.com.  Although there is still much to be done, the basics of the site are now functioning and we are going to start making posts there.  It will take a few more weeks to get everything totally dialed, but you can start checking there for daily postings.

Also, our new billing/scheduling system is ready to go.  We are finally free from the ugliness and user-unfriendliness of Mind Body Online and are set to roll with Front Desk HQ.  You should have received an email regarding setting up your account on FDHQ.  Please find it and follow the links and directions.

Getting Started w/Front Desk HQ
What we need you to do:
- Find the email you were sent from Front Desk and follow the directions to set up your account.  If you can't find it, or didn't receive it, go to https://cfes.frontdeskhq.com/ and click sign up.  Use the email address you gave us when you signed up to verify your account.

-Double check your personal info and billing info.  If you're billing info isn't up to date, you are going to quickly start getting shit from the instructors when you attend classes.

-Please fill out and docusign all waivers.  Yes there are some things in there that pertain to new memberships, and we promise not to enforce a 3 month minimum on our current members.  This is our new system for keeping records and we need everyone's documents in one place.  We don't need to hear shit about how it doesn't make sense to fill out this or that again, just get it done so you can come here and workout in peace.

-Upload a mug shot, or we will take one here at the gym.  We need a close up of your face, so instructors can actually recognize you.  If we can't see who you are, we will retake your picture until it is acceptable.

-Start using the new system to register for classes.  All class sign up and schedule links will now point to Front Desk.  You can also bookmark https://cfes.frontdeskhq.com on your smart phone and get right into the system conveniently from there.

Note: many of you have not been billed under the new system, so you may have unpaid alerts.  Please don't worry about these for now.  After the 1st of May we are going to start paying attention to these alerts.

If you have any problems or questions, please email us at billing@crossfiteastsac.com

Some of the Best Lifts Ever

AMRAP 20 Minutes:
400m Run
10 Ea KB Snatch 53/35
15 Ab Mat Sit Up


Grab some coffee or a beer, enjoy and learn.  It is helpful to visualize the speed and explosiveness these guys have.  Not everyone has the genetic potential to lift like this, but everyone around here at least has a lot of untapped potential.  See it and believe it.  Then go lift.

I hope someone makes a female version of this video.

Dedication

5 Sets:
Halting Snatch Deadlift + High Hang Squat Snatch

21-15-9 of:
Squat Clean 95/65
Pull Up

Here is Liz yesterday afternoon stopping by on her way home from work to gt her butterfly pull ups in.  Liz made a commitment to herself to do 20 butterflies per day until she is the butterfly Zen master.  These are the types of commitments that success is built from.

It starts with going to the gym consistently.  Then you start finding things you want to get better at.  Then you start practicing those things as often as possible. 

Practicing often vs. alot is the key.  You want to "grease the groove" so to speak, but not do enough to create fatigue.  Doing pull ups or just about anything to fatique every day could lead to injury or dimishied motivation.

You can apply this practice idea to just about anything.  Skills like butterfly pull ups, lifts like squats, lifestyle habits like eating better or going to bed earlier, and certainly mobility practice.  Start with small but regular commitments and bulid better habits.  Before you know it those habits will build you into a stronger person all around.

Thanks Liz for leading by example and reminding us how mastery is achieved.

Great Event

"Fight Gone Heavier"
3 Rounds, 1 minute per station
Wall Ball 30/20
Power Clean 135/95
Box Jump 30/24"
Push Press 95/65
Row for cal
Rest


Great turnout for a great event.  Thank you all for coming out and big thanks to Lene for doing the majority of the work in planning the throwdown and after party.  Ton's of fun seeing you all compete together and even more fun having a good ol game of flip cup with you all later!

One Arm Bench Press?

Bench Press
5-5-3-3-1-1-1

5 Rounds For Max Reps/Distance:
1 Minute Squat Snatch 50% 1RM
Max Distance Prowler (20 Yd. Out High Handle, 20 Yd. Low Handle Back)
Rest 1 Minute 

 

Although this is a "what not to do" video, I am impressed with how long he holds onto the barbell. Let's do our best to use both arms today when we bench. This will help ensure we don't snap something. 

Strength Sunday

Heard about some great teamwork today, and that was just for coordinating outfits! Post PRs and stories to comments. 

Upcoming events you might be interested in; let me know of any that you guys have heard of too:

4/27 Tactical Strength Challenge at Midtown Strength and Conditioning
5/4 NorCal Open Weightlifting meet here in Sacramento Info/Entry
5/24 - 5/26 NorCal Regionals 1350 Bennett Valley Road Santa Rosa, CA 95404
6/1 WarriorZ Open Weightlifting meet in Elk Grove Info/Entry

 

Tuesday 6pm: Deadlift 
Thursday 6pm: Floor press and unilateral work
Saturday 11am: Front squat 

THROWDOWN!

Check ins and warm ups at 8. Heats at 8:30. See you there.

Speaking of trying Something New...

Coach's Choice Benchmark WOD


This Sunday, April 21st from 11AM-1PM after the normal Yoga class, Sam will be hosting an Thai Yoga Therapy/Acro Yoga workshop.  Come in and learn about Thai Yoga Therapy and try your skill at yoga acrobatics in this workshop.  You'll experience simple and profound ways to unlock tight muscles and improve range of motion as well as take your gymnastics practice in a whole new direction.  Prepare to have fun!

If you're interested, definitely come on in.  The plan is to host a 6 week series if we can get enought people interested.  If you can't make it this Sunday but want to participate in Thai and Acro, email Sam at samscholtes@yahoo.com

CrossFit Vadering

Overhead Squat 3-3-3-1-1-1-15

4 Rounds:
12 Double KB Russian Swing 53/35's
9 Double KB Push Press 53/35's
6 Bar Muscle Up


We missed the boat on the Harlem Shake, but we're on it with the Vadering.  Now if only we could use the force to get actually get more hip extension.