CrossFit East Sacramento

Another Corny Inspirational Video

Run 5 Kilometers
All Classes Will Be Running Today!

 

    I try to not to post too many of this type of video because I think it can be a bit of overkill but I couldn't help myself this time.  Plus, its appropriate given todays festivities (see above).  Now I don't expect to see as compelling a storyline as you wog along towards the finish line (wog=walk+jog) but this may at least raise enthusiasm levels.

Throwdown Raffle and Volunteers

Tabata:
Sledge Hammer Strikes 10/8
Burpees
Plyo Lunges
Sit Ups
5 Yard Line Touches

*8 sets each exercise.
Score is the total of the lowest set of each exercise.
1 minute rest between exercises


RAFFLE
Stop by the front desk with 5 bucks and support Cori P's, RPAL program.  In case you didn't know, RPAL is helping me put on the Sac-Town Throwdown this year.  RPAL is a non-profit organization working to build positive relationships between youth, police officers, and the community through a variety of recreational, athletic, social, and cultural activities and programs. RPAL has recently added CrossFit Kids to their programming to aid in the fight against childhood obesity.

Raffle prizes include hotel/spa packages, Kings tickets, gift certificates to local sporting good stores and CF online apparel stores, wine tasting tours, local resturaunts, private coaching sessions, and many more goodies to come.  5 bucks, helps the kids, and you can't lose.  Raffle will take place at the Sac-Town Throwdown.  You do not have to be present to win.

Volunteers
I have about 35 volunteers.  That will work for Sunday, but I need about 100 total volunteers on Saturday February 11th.  If you are available, please sign up.  I won't lie, it is going to be a long tough day on volunteers for a free ticket, a t-shirt and food, but the event can't take place without you.  Please support our event and register to volunteer today.
Click here to register
Note: There is no fee, no judge certification process, and there will be no meeting prior to the event like previously mentioned.

Habit, Obsession, or Just Plain Effecient

Squat 3-3-2-2-1-1-1
Max Reps Squat in 60 seconds @ 50%

3 Rounds:
100ft Goblet Lunge 53/35
25 GHD Situps
25 Ball Slams 25/15


Look familiar? 
Do uou ever find yourself doing this? 
Do you think she was trying to snatch the beamer?
If you don't get it, back to On-Ramp for you.

First Muscle Up Again

50 Bar Facing Burpees
30 Ground To Overhead 165/105
Run 800m

Deadlift Variations

Deadlift 5-5-3-3-1-1-1
Max Reps Deadlift in 60 seconds @ 50%

3 Rounds, 2:00 min each:
80 Yard Prowler 90/50
10 Box Jumps 20"
Max Reps KB Swing 70/53
Rest 2:00


Derek is shown here working on speed deadlifts.  Speed deadlifts are typically done for 2-3 reps on the minute for 8-12 sets using 50-60% of a 1 rep max.  The goal is to build explosiveness that will transfer to heaver deadlifts as well as other functional movements.

Derek has a few other things going on here.  He is standing on a 2" plate that is forcing him to pull from a deeper position.  He is also using chain weight which increases the load as the bar moves farther from the floor.  As you get better at deadlifting and progress on building strength becomes slower, adding these types of variations is just what the doctor ordered to keep progress coming.  For most of you, for now... just mastering the basics is going to produce great results.

Keep That Diet On Track

15 Minute AMRAP:
5 Heavy DB Push Press
7 Toes To Bar
9 Pushups (Hardest Variety)
Run 200m

  Sad to say, but around this time people start giving up on their diet resolutions (I know one of our members has, but I won't snitch). Taking time out to prepare clean healthy food can be a real inconvenience for busy people. I have two easy suggestions: grill lots of food or cook lots in a crockpot. This allows you to keep plenty in containers in the fridge, giving you meals on the go. You are more likely to eat this food since it is readily available. I do this once or twice a week and it keeps me on track. What special tips or mental cues do you use to consistently stay on your diet? 

  Here is an article from the CrossFit Journal that gives some tips for efficiency in the kitchen. Oh, if you don't have a CrossFit Journal Subscription, c'mon get one people. 

  The Kitchen WOD 

Competition Season Full Steam Ahead

Rest Day


Here are our two teams from the CF Brethren competition yesterday.  It was a brutal day full of valiant efforts.  Good work to all of our athletes.  Next Sunday is the Nor Cal 40's in Richmond.  Please try and make the trip out to support our crew who will be competing.  After that we will be gearing up for the Sac-Town Throwdown and then the CF Open. 

Harness Your Inner Gymnast

30 Min Gymnastics Skillwork

1,000 Meter Row
Repeat X3
Rest As Needed For Best Effort

  

    In CrossFit we tend to perform only elementary gymnastics skills such as muscle-ups and handstand pushups (this isn't really a "skill").  Though few athletes will ever become strong and skilled (and light) enough to perform feats such as these we still can gain a grand appreciation of their performances.  Its pretty breathtaking.  They are truly pushing the limits of what is physically possible for human beings (and perhaps primates in general?  Doubt it).  To put this into perspective, the muscle-up in elite competition isn't even scored because it's simply a prerequisite movement for getting into the "difficult" movements of the routine.  I wonder how many HSPUs these guys can do?  Let this serve as inspiration as you putz-around on the rings today...I know I will.  Click here to see the result when humans and apes square off.

The Same Thing Only Worse?

With a partner,
4 Rounds For Time:
200m Sled Pull 135/90
Max Reps Bench Press BW/.75BW
Take turns doing rounds, resting only as long as it takes your partner to do a round.


Last year's Throwdown started off with a max effort sled pull and max reps of bench press in the remaining time.  How bout 4 rounds today?  Sounds like fun to me.

Lesley Heller was one of our masters team, the only masters team in the comp last year.  This year we have a masters division.  I am looking forward to seeing the 40+ competitors smahing it.  If your affiliate doesn't have a team, get on it there are 10 more spots to fill and this will be a great experience for the biggest demographic in CrossFit.  This sport isn't just about young elite competitors.

ATTN CFES MASTERS 40 and over!
I know there were some more masters interested in competing in the Throwdown this year.  At this point I am opening the registration to second masters teams per facility.  Lets get one more team in this comp.  Please contact me if you want to compete.

The Esscence of Creating Fitness

AMRAP 10 Minutes:
8 Unbroken DB Push Jerk, Go as heavy as possible
Run 200m


Many of you have probably seen this comercial for the next lame-o globo gym.  It's really pretty funny, but I love the simplicity of the one-liner.  "I lift things up and put them down."  That's really all there is to it, right?  Can you think of a more elegant way to explain it?