50 Thrusters 45# Bar
30 Pull Ups
Movie night was a blast last night. Thanks to everyone who came out and joined us. Cort and Cherie made us the coolest cake I have ever laid eyes on. The detail was astonishing and right down to the Kraiburg lettering on the sides of the bumper plates and the stichink on the med ball. Thanks a bunch ladies, that was a really sweet surprise.
***Its Movie Night!!! Hopefully a good number of you will be able to make it out. We are going to start BBQing the tri tip at about 6:00 PM. Bring a camping chair, a small side dish and any beverages you wish to consume. I have a good amount of hard A and will get some ice and mixers going as well, but beer and wine is on you all. We will start the CrossFit movie around 7:00 PM and I have a special video of all of us at the Nor Cal Qualifiers to follow it up. After that let the games begin. Anyone want to attempt the Century Club?***
5 Rounds For Time:
5 Power Cleans 185/105
10 Pistols (alternate legs, see video below)
Masson "The Beast" Prowse showed up late last Friday as we were closing. We had a few things to do and a couple more beers to drink before going home, so we had him warm up and hit "Grace" as Rx'ed. 30 Reps Clean & Jerk, or from the floor to overhead any way possible is no joke for a 17 year old basketball player. Masson knocked it out of the park with pretty good form and super legit range of motion. He split all of his jerks and we made sure he recovered to a fully extended position with knees hips and arms all locked out and in one plane. His time was 8:21. Great job young man, I would bet my whole beer fridge that nobody else on your entire basketball team could even complete that WOD.
4 Rounds For Time of:
10 Pull Ups 30#/15#
25 GHD Sit Ups
A little KB Swing action from the Filthy Fifties on Memorial day. Great job to everyone who participated. The Fifties is a nasty creation that leaves you delerious for hours and fatigued for days after. Many of our members were able to do the WOD Rx with super legit form. Outstanding performance of the day went to Jeanne Banks (left) with a time in the 25 minute range. Two words, "Bad Ass."
Chest To Bar Pull Ups
Tom Ellison (center pull up bar) just finished up with the Northeast Qualifiers. Not only is he super shredded like pastrami, but he layed down an impressive performance to say the least. The WODs went as follows
AMRAP in 12 minutes of:
5 Thrusters, 135 lbs
*Tom got 7 rounds and 1 thruster on this.
*Done in 6:59.2! Sub 7 minutes on the 2K is beastly!
Sunday WOD #3
Power Clean, 155 lbs
Kettlebell swings, 1.5 pood
Tom did really well on the last WOD moving him from 45th to 30th overall. Fantastic performance. See you back in Sac Town soon. More firebreating competition is coming to town.
Women's Final Results
Men's Final Results
We are open for classes at 8:00, 9:00 and 10:00 AM only today.
50 Box Jump 24"/18"
50 Jumping Pull Ups
50 KB Swing 35/26
50 Walking Lunges
50 Hanging Knees To Elbows
50 Push Press 45/33
50 Hip Extensions
50 Wall Ball Shots 20/12
50 Double Unders
Saturday mornings class was big enough that we ran out of barbells. Dave sat out and went on his own after everyone else finished and crushed 7000# overhead at 135. Everyone stayed to see the one man show. Way to show support for one another.
Oly Class Temporarily Canceled
***Oly Class is canceled starting today until after the games. We need extra time to train and rest to prepare ourselves and our team for the games. Oly Class will resume sometime after the CrossFit Games in July. Sorry for any inconvenience.***
Movie Night Next Friday
We have received the movie and movie night is on like donkey kong! If anyone has a projector we could borrow let us know, that would be great. Bring a 12 pack of beer and a side dish. We will supply the steak. Party Starts at 6:00 PM, movie will show at 6:30 PM, and CrossFit Century Club will start at 8:00 PM.
Workout Of The Day:
"7,000 Pounds Over Head"
Men, lift a barbell Ground to Overhead, in any way they wish, for 7000lbs.
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps
Women, lift a barbell Ground to Overhead, in any way they wish, 5000lbs.
98 x 51 reps
83 x 61 reps
63 x 80 reps
53 x 95 reps
***We are thinking of trying to get some people together to go out to the American River after 10:00 AM class is over tomorrow (Saturday). I am thinking Paradise Beach in River Park, but if you know of a better spot we are open to suggestions. If you are down, RSVP to comments section. Lets get some sun and knock back some cold ones.***
***Also, the CrossFit movie has been released and we have ordered the DVD. We are shooting for next Friday night starting around 6:00 PM to have a screening/BBQ at the gym and do a little CrossFit century club afterwords. We have ordered the movie, keep your fingers crossed that it gets here before then and keep Friday May 29th open. We will BBQ the Tri Tip, you supply the side dishes.***
Overhead Squat 5-5-5-5-5
Weighted Pull Up 3-3-3-3-3
Alternate between exercises. Rest as much as needed between sets.
Lance struggling out the last couple dips of the WOD yesterday. The superman dip occurs when muscular failure sets in and an you try to recruit every muscle in the body to finish the movement. It looks like you are about to take off flying into outer space. Great job Lance, way to push yourself, literally.
30 Weighted Bar Dips 55/30
20 Weighted Bar Dips 55/30
10 Weighted Bar Dips 55/30
The lost and found has grown large enough in size that it is cramping my office space. There is some pretty decent stuff in here as well as some things I would expect to see at Goodwill. If you want to get your things back come in soon. After this weekend I am going to donate it to the nearest thrift store. Don't go blaming it on me if you see some homeless person wearing your brand new Nike jacket. You will have until Saturday to reclaim your rags. If you see anything that you know is yours in the picture email me and ask me to save it for you.
Speaking of losing stuff, we had a record breaking puke fest two days ago. At least 5 of you met Pukie that day. Brady is shown here losing his lunch. Welcome to the club. Barbara is an absolute biotch, she will mess you up. Long live the clown!
Here is a video of the WOD Trav and I did in Santa Cruz Sunday.
All of the Following For Time:
Hang Power Clean 135/95
Push Jerk 135/95
If you come in early to the 6 AM class you have probably noticed a quite young man, tall, slender, and mild mannered who is kicking your ass at the workouts. Meet Nicholaus Johnson, Arden Hills/Jesuit swimmer who just earned himself 3 All American times in High School Sections; winning the 500 free, placing 2nd in the 200 free, and winning the 400 free relay with a come from behind victory. Nick also placed 5th nationally in the 1500m and qualified to race in the 1000m free Florida in
***Word on the streets is that the spectator tickets for the CrossFit games will sell out, they are expecting 3000 spectators! Every event CrossFit hosts sells out. The Affiliate Team Challenge sold out in less than 12 hours. Register early so you are sure to get a spot (team competitors do not need to register). I would not count on getting a ticket at the event. Register here.***
5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
*This WOD will be highly scaled for most people to keep output high and overall WOD duration under 20 minutes of work.
Great job on the deads yesterday. Many of you are making great progress in terms of technique and form which has lead to a much greater ability on the lift. Keep up the strong work!
Another big compliment to all of you is on your consistency in your training. We had 70 people come in and do the WOD yesterday. We have just over 100 members right now and 70 of you came in on a single day! That is phenomenal in the fitness industry! Keep up the consistency, we love seeing you all in here getting fitter and stronger every day.
DB Push Press 55's/35's
Travis and I had a great training session at CrossFit Santa Cruz yesterday. Hollis (back) and Danielle (left) created us a nasty WOD with 275# back squats and rope climbs. Travis and Pat (pink shirt) kicked Angel (green shirt) and my butts. CrossFit Santa Cruz is an amazing facility with world class coaches. Definitely stop by and visit if your ever in town.
***Our favorite social director Anne Harty has reserved a block of rooms for Thursday June 9th through Saturday June 11th for the CrossFit Games in Aromas. The hotel is the Hilton Garden Inn in Gilroy, Ca. The hotel is about 12 minutes from the site of the games. It is a nice hotel that we have stayed at a couple times now for these events. Call immediately to book a room, the hotel will be packed full that weekend so get on it. The phone number is (408) 840-7000, and ask for the reservation for CrossFit East Sac. Make sure they do not transfer you to the national booking line. The national service will not have record of our reservation. If you want a room, now is the time.***
Another great team effort yesterday. Sprint intervals are fantastic. Go as hard as possible, recover, and do it again. Maximal intensity for short manageable bouts. Below is a not so short and managable task performed by Erika "The Terminator" Jones. Erika makes 150 wall balls in a row look like child's play in the fastest Karen we have ever witnessed. Check it out.
150 Wall Ball Shots for time with a 12# med ball to a 9 foot high target in world record time. 5:06
In Teams of 3-
7 Rounds of:
7 Box Jump 24"/18"
7 DB Hang Squat Clean
*One member of the team goes at a time as fast as they can. As soon as a member finishes their 7th squat clean, the next member starts burpees and so on until each person has done 7 rounds. A WOD like this has rest programmed in so you need to go as hard as you possibly can every time its your turn to get the full effect. See video below.
We know we punished some of you yesterday with the heavy thrusters, but it is time to start getting strong, REALLY STRONG! Some of you shy away from heavy high lifting especially at high reps. If your form is good, we are going to start pushing the weight on you. You will not see continued benefits from CrossFit if you decline to push your strength to the next level. Coming in every week and lifting a training bar with 10# plates on both sides is going to leave you right where your at. Time to get out the big boy/girl bars and weights. Time to start pushing beyond what you think your limits are. If you find your legs and butts getting too big for your pants, GOOD! That means you are getting fitter. Those pants were made for skinny fat people, not fit people. Get new pants and start going heavier.
If you don't want to get new pants, then go back to hours mindless cardio and doing yoga 7 days a week. Your ass will probably look skinnier, but it will feel like a garbage bag full of water and you will be likely to become more fragile in your old age. Harder exercise works better.
20 Thrusters 135/85
Sprint 20 yards
15 Thrusters 135/85
Sprint 40 yards
10 Thrusters 135/85
Sprint 80 yards
5 Thrusters 135/85
Sprint 100 yards
*From CrossFit Football
5 Power Snatch 135/95
4 Power Snatch 135/95
3 Power Snatch 135/95
2 Power Snatch 135/95
1 Power Snatch 135/95
Many of you have seen the positive effects of doing CrossFit a couple times a week. Recently it has come back to our attention that many of you are still clinging on to your traditional fitness programs on your CrossFit off days. We want to encourage you to take a closer look at what your doing, why you do it, and if its good actually for you. Many of us, myself included, came to CrossFit quite skeptical if this program can be beneficial. Its so different from our traditional view of exercise. As we start to see the benefit we start to accept the program. Now it is time to let go of your old views on what exercise is and which individuals are fit. We found the following video to simply and cleverly explain the CrossFit method of training vs. traditional fitness training. You only have so many hours a week to exercise, so do the thing that will get you the most fit. When we were at the qualifiers last weekend it was obvious that the competitors all possessed superior fitness abilities. None of them do "cardio" and I didn't see a single static stretch all weekend. They have seen what happens when you dedicate your time and efforts to constantly varied functional movements at high intensity. Let go of your traditional regimen all together and see what full dedication to CrossFit can do for you.
Created by the Cheever-Diepenbrock family.
Sarah came out to support Team CFES a couple weekends ago at the Nor Cal Qualifiers. She got caught up in the amazing energy of the competitive CrossFit environment and is determined to compete in the qualifiers next year. With your talent, work ethic, and the support of the CFES clan, you will be amazing. We are all looking forward to seeing it very much. Happy Birthday!
Deadlift 3-3-3-3-3 Reps
Weighted Dips 5-5-5-5-5 Reps
Alternate Between Exercises
For Leaderboard score combine your best 3 rep dead with your best 5 rep weighted dip.
New member Ronnie Sylvia comes to us with a college football background and he is hungry. Ronnie tackled yesterday's WOD as Rx'd with less than a month of CrossFit experience. 185 squat cleans are absolutely nasty in a metcon. Great work Ronnie, its going to be fun watching you evolve into a fire breathing monster.
Speaking of monsters, this video from CrossFit.com has two of the top women in the Nor Cal region doing a heavy metcon repping out push jerks at 145. Candice Hamilton (2nd place Nor Cal Qualifier) and Tamra Holmes (4th place 2008 Games) from CrossFit Oakland battle it out in training for this years Games.
Candace Hamilton vs Tamara Holmes... [wmv] [mov]
The Affiliate Challenge will take place the same time as the CrossFit Games on July 10-12 in Aromas, CA. The team will consist of 3 men and women who have proven themselves outstanding competitors on the CrossFit playing field. Each event will require 2 men and 2 women competing in team structured events against other affiliates from around the world. We are proud to announce the members of Team CFES. Travis Cassidy, Dave Wright, Justin Arnest, Brooke Keifer, Loren Feil, and Anne Harty. Congrats to all of you. You have earned the right to represent us in the competition. You all are outstanding athletes with work ethics that the rest of us are inspired by. I know you will represent us well.
We are looking forward to seeing you all compete again. Keep your deits clean and keep training as hard as possible without overtraining. Two more months. Lets keep our nose to the grind and kick some ass.
5 Rounds For Time:
10 Medicine Ball Clean To Wall Ball Shot 20/12
15 Push Ups
20 Ab Mat Sit Ups
The Final WOD from the Nor Cal Qualifier.
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill)
***Saturday afternoon at 3:00 we are heading out to the grand opening of CrossFit Centurion in Rancho Cordova. It is a pot luck BBQ with a optional WOD starting around 4:00. You all are encouraged to join us for a good time at a friendly local affiliate.***
Back Squat 5-5-5-5-5 Reps
+4 Rounds For Time Of:
15 KB Swing 53/35
As Many Reps As Possible in 10 Minutes:
Power Cleans 185/105
Jumping Muscle Ups
Power Cleans 115/75
You have got to see this. Here is the video of the final WOD from the Nor Cal Qualifiers. Its a bit long, so grab a cup of coffee, chill out and enjoy.
Nor Cal Qualifier WOD C - (14min 18sec)... [wmv] [mov]
WOD A went as follows:
10 Shoulder to Overhead 165/95
Chest to Bar Pull Ups
Hang Power Clean 135/95
The action was non-stop with 13 athletes we had many people in the same heats. In some cases we had multiple athletes competing in separate events simultaneously. Everyone did a great job of supporting and coaching each other through the WODs. Above, Pat and Brian set up the second pull of their power clean. On the final event Pat and Anne ended up doing their pull ups at the exact same time. Loren, Brooke, and Cherie all had the same heats as well. Next year I expect to see 30 of us all rocking it at the same time.
Sumo Deadlift High Pull 95/65
Not only would these broads kick the living shit out of you, but they are damn hot too! The women of CFES proved to be fierce competitors with strength that would humble most grown men. You all trained hard and when it came to game day, you made us proud. In another year, I have no doubts that we will be seeing some of you on the podium and going to the big show. It is astounding how well you all did with only 7 months of CrossFit training in a competition where the average athlete has been doing this for 2 years plus.
The following highlight video from The Games Website of the men's overall winner Jeff Leonard from San Ramon has some great footage of Dave Wright and Matt Short who were in Jeff's heats.
Jeff Leonard 1st Day of competition ... [wmv] [mov]
5 Rounds for time:
15 Box Jumps
WOD created by Justin Arnest
Men's and Women's Final Results
Yesterday's WOD was by far the hardest workout I have ever done or seen. I think anyone who participated would agree. That hill is a son of a bitch!
Here I am being awarded the 2nd place medal for the event. We thought the dust had finally settled, but late yesterday I was informed by email that due to a scoring oddity I actually came in 3rd place. The event was amazing, very well run (with the exception of organizing scores and standings), the volunteers and judges did an amazing job, and the CrossFit community was outstanding as always. 3rd place is good enough to get me into the CrossFit Games in July and guess what, I still have the 2nd place medal. Travis and I expect every single one of you to attend the games on the weekend of July 10-12, no excuses for missing this event will be accepted.
We will be announcing which of our members will be on the CFES team for the Affiliate Challenge that will be taking place at the CrossFit Games. The team will consist of Travis and 2 other men as well as three women. Stay tuned for the official announcement of who will get to represent in July.
On a totally different note, when I got back to Sac last night, I stopped by the gym to unload some things, I could barely get out of the car I was so sore from the WODs this weekend. Since it had been raining all weekend, I had to dry off the new banner before putting it back up on the wall. So I grab a towel from below the front desk and guess what. It was the f'ing globo towel! So I dried off the sign, grumbled to Loren and did my 25 burpees. My point of telling you this is that I have seen that towel go through the laundry at least 8 times since the last person did their penalty burpees. Don't be a pussy! If you get the globo towel do the freakin' burpees! Its only 25 and it is not even timed. If you get the globo towel and immediately throw it in the hamper you should feel like a complete douche bag. House Rules!
One more request. If you took pictures of the event please get them to me by then end of the day today. It would be really great also if you could go through and edit out all the blurry unusable shots and the ones where you took 15 pictures trying to get the perfect one (I have 500 shots of my own already to go through). Make a CD with all the useable shots ASAP so I can start putting together some slide shows.
Rest Day (For everyone who stayed home in Sac today)
"Hell Day" for us in Aromas.
The Final WOD for the CrossFit Games from the teaser video yesterday is in fact the WOD we will be doing today. This is the most unique challenges, as well as one of the hardest WODs CrossFit has ever presented to its athletes. This will be a true test of work capacity across broad time and modal domains, and it will be a true indicator of who are the most fit athletes in North California.
22 Deadlift 315/185
DB Farmers Walk 45's/25's Up Hill To #3
22 DB Thrusters 45's/25's
DB Farmers Walk 45's/25's Downhill To #4
22 Chest To Bar Pull Ups
Run To Top of Ridiculous Hill #5
22 Overhear Squats 95/65
Run Down Hill To Finish
DB's must be carried in the hands at the sides hanging down from the shoulder. The athlete may not advance if the dumbells are not in this hanging position. This hill is not joke even to walk up. The Hill climbs about 60 meters upward in 200m. This WOD is down right insane. Looking foward to it.
Here is the group at the end of one of the most grueling and rewarding days of our lives. Travis and I are filled with pride after watching our group out perform themselves again and again. It is amazing the pressure and stress you all endured and when it came down to the wire, your true colors showed. A group of CrossFitters who have only six months of CrossFit experience went out and competed against the fittest people from all over Nor Cal and did very well. This group is truly special, you all should be very proud of yourselves. Also big thanks to everyone who came out to support us. The amount of energy our gym brought to this event was noticed by every affiliate at the event. Sac Town REPRESENT!
Go to a High School Track
Time each round individually and rest as long as needed in between
We don't know if this is legit, but we do know it was filmed this morning and there are a few other clues we see telling us this might be the real deal.
Sevan's NorCal Day 2 Workout description video ... [wmv] [mov]
For those of you who couldn't make it out to see the most spectacular fitness competition in the world.
5 Rounds For Time of:
21 Walking Lunges (Knee To Floor)
15 Push Ups
9 Pull Ups (If they have a pull up bar)
At the end of each round, yell out, "I'm not crazy!!!" as loud as you can.
Be sure to wear your CFES colors.
We are planning to get to the ranch early on Friday to stake out a good spot to set up our easy-ups and make a place to chill. After checking into the hotel we are going to head to Santa Cruz for a pot luck BBQ at CrossFit Santa Cruz and a showing of the CrossFit Movie Every Second Counts at the Rio Theater in Santa Cruz. The BBQ starts at 3:00 PM and the movie starts at 7:00 PM. Call myself or Travis if you are interested in going to the BBQ or the movie, there will be a fair number of us making the trip.
Directions to The Ranch:
|Take I-80 W|
|Take exit 40 to merge onto I-680 S toward San Jose/|
|Take the exit onto US-101 S toward Los Angeles|
|Turn left at Dunbarton Rd|
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.
Addresses of Destinations:
Hilton Garden Inn - 6070 Monterey Road Gilroy, CA 95020
CrossFit Santa Cruz - 2521 Mission St Ext. Suite C Santa Cruz, CA 95060
Rio Theater - 1205 Soquel Ave Santa Cruz, CA 95062
The Ranch - 275 Dunbarton Rd. Aromas, CA