CrossFit East Sacramento

Turn Your World Upside Down

Weighted Dips 5-5-5-5-5

8 Rounds:
:20 sec Burpees
:10 sec Rest
:20 sec Double Unders
:10 sec Rest

Enjoy not being able to laugh, sneeze, or cough for the next 3 days.  The ab brutality of 75 GHD sit ups can be a humbling experience. 

Here's What You Missed If You Weren't Here Saturday

21-18-15-12-9 of:
Walking Lunges
GHD Sit Ups
Pull Ups

Fight Gone Bad @ CFES from CrossFit East Sac on Vimeo.

A great day to remember. Big thanks to all our members and fellow affiliates. We had 125 perform the WOD and raised over 19K for the Wounded Warriors and Athletes for a Cure. Affiliates in attendance included CrossFit Solano, CrossFit Centurion, American River CrossFit, CrossFit Placer, CrossFit Vacaville, CrossFit Sonora, DAC CrossFit, CrossFit West Sac, CrossFit Calaveras.

Overhead Squats, Overdue And Finally Here

Overhead Squat 5-5-5-5-5 Reps

3 Rounds of:
10 Each Arm One Arm DB Power Snatch 55/30
Run 200m

After everyone else cleared out, a few of the gang hanging around to help clean up and cheer on the last man of the day, Pat Harty.   

HUGE SUCCESS!!! Best Day Ever!!!

Rest Day

Huge thanks to everyone who made yesterday's event a huge success.  The final donation total was over $19,000.  Your support for this cause was outstanding.  Special thanks to all the volunteers from the National Personal Training Institute, you guys did a fantastic job and this event wouldn't have run as smooth without you all.  Thank you to all the other affiliates who came out.  Having you all here made this the most fun day we have ever had in this gym.  The camaraderie was unexplainable.  I want to personally thank Amy from American River CrossFit.  She had the most stressful and toughest job of the day.  Checking in the athletes, organizing heat times and collecting donations.  Amy you did a phenomenal job.

Pictures, slide shows, and videos to come. 

Top Males:
1) Dave Wright 327 - CrossFit East Sac
2) Seth Pelletier 309 - CrossFit Solano
3) Brian Nabeta 302 - CrossFit East Sac

Top Females:
1) Brooke Kiefer 273 - CrossFit East Sac
2) Gina Brandou 272 - American River CrossFit
3) Cori Mering 263 - CrossFit East Sac

Top Teams - based on the top three males and females score from each affiliate
1) CrossFit East Sac - 1703
2) CrossFit Solano -1438
3) CrossFit Centurion - 1313
4) American River CrossFit - 1221
5) CrossFit Placer - 1186

The Stage Is Set

"FIGHT GONE BAD"

In this workout you move from each of five stations after a minute. Each round five minutes. A one-minute break is allowed before repeating. You will perform 3 rounds.
The stations are:

1. Wall Ball - Men's Rx = 20/10ft  Women's Rx = 14/9ft  Scaled 1 = 8/9ft  Scaled 2 = 6/8ft
2. Sumo Deadlift High Pull - Men's Rx = 75  Women's Rx = 55  Scaled 1 = 35  Scaled 2 = 18 KB
3. Box Jump - Men's Rx = 20"  Women's Rx = 20"  Scaled 1 = 14"  Scaled 2 = 12"
4. Push Press - Men's Rx = 75  Women's Rx = 55  Scaled 1 = 35  Scaled 2 = 8 DB's
5. Row - Calories, All Levels

The clock does not reset or stop between exercises. On call of rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Movement Standards:
Wall Ball - For ease of judging (as much as we hate to do this) we will use the butt ball.  I know its lame to use a butt ball, but it will keep our competition more legit.

SDHP - Barbell must touch the ground and bar must be pulled to the level of the collar bone with elbows above the bar.  Elbows below the bar will not count.

Box Jump - As Rx'd must be a two foot jump, step ups will be considered scaled reps and will not count towards a Rx score.

Push Press - Bar must start under the chin and finish overhead with knees hips and arms locked out while the ear is completely visible from the side.

Row - Anything goes to get as many calories as possible.  All rowers drag factors are set to 120 (between 4 and 5 on the damper.)  Adjusting the dampers will not be allowed.

If someone has an injury or a legitimate range of motion limitation tell the trainers and the judges and we will adjust the workout accordingly. 

There was something eerie about the feel of this empty gym last night, all set up to perfection.  A setup that can handle up 24 athletes at once performing Fight Gone Bad with another 24 getting ready for their bout outside.  A well oiled machine that is ready to take all the punishment you can give it.  It is going to be amazing watching you all give it hell.  We have run this WODs in the gym three times in the last year and it is always one of the most exciting WODs ever.  Pairing up with someone to count, or discount your reps.  Someone who knows well the suffering you are going through.  This person is your competitor, yet you are cheering each other on as if you are teammates.  All while supporting two charities that are dear to our hearts.  CrossFit doesn't get any better than this.

This is what CrossFit is all about.  

Good luck to all the competitors today!

Tomorrow Is The Main Event!

8 Rounds Of:
:20 sec Row (calories)
:10 sec rest
:20 sec Burpees
:10 sec rest

Score total calories plus total burpees

Early registration starts at 9:30 AM and the first heats will be held starting at 10:20.  Heat times will be assigned on a first come first serve basis, so if you get here early you will have first choice on your heat time.  You can expect to be participating in the workout for about an hour. 

You will be paired up with another athlete and will take turns performing the Fight Gone Bad WOD and keeping score for one another.  The first group of athletes will cycle in starting at Wall Ball and will perform 3 rounds of the WOD.  When all athletes in the first group finish, they will stay in the WOD area to keep score for the athlete that kept score for them.  Each station will have a head judge to enforce proper movement standards and the entire WOD area will have a head judge to oversee proper movement standard enforcement.  Half ass shitty reps will not be counted, this is going to be a legitimate CrossFit competition!  We hope you have been trained well.

Parking tomorrow is going to be jam packed.  Please consider carpooling or biking in for those of you who can.  The street parking in the surrounding area is limited.  For ease of parking, please use Lot 11 of CSUS shown on the map above.  They have given us permission to use their parking lot for the event.  It is only 2 blocks away and will save you the effort of driving all over the place to find a spot, then having to walk 2 blocks anyway, and possibly getting a ticket for parking where you are not supposed to.  Please use Lot 11.

If you are not signed up yet, WHAT ARE YOU WAITING FOR!?  Sign up now by clicking the link in the upper right of the screen.  If you can't make it, donate anyway to two causes that are likely to have an impact on your life at some point.  Late entry will be accepted on the morning of the event, but things will run much more smoothly if you preregister online. 

See you all tomorrow morning, great job raising donations!  $16,560 as of last night with the help of our surrounding affiliates.  This is going to be epic.

Bethany Scores Us Some Air Time On Fox 40

10-9-8-7-6-5-4-3-2-1 of:
Deadlift 275/185
Run 200m

   

3 Days Till The Big Fight!

Perform The Following Circuit Just Like Fight Gone Bad-

Perform 3 rounds of the following exercises for 1 minute each.  The clock does not stop between exercises.  Your score is the total of all completed reps from all 3 rounds.

1. DB Thrusters 25/15
2. Power Clean 95/65
3. Jumping Ring Dips
4. Push Ball 20#-10ft/14#-9ft
5. 5 Yard Line Touch
6. Rest

Support Fight Gone Bad IV!

Got A Little Fight Left?

4 Rounds For Time:
100 Ft Walking Lunge
15 Pull Ups 30/15 Dumbell Between Legs
20 Box Jumps 24/20

The goal was to raise more than $1 million this year. We have the Affiliates. We have the people. We have HQ. Do we have the heart? Last year CrossFit Affiliates raised almost $200,000 in the last four days. If we put in the same effort this year. we’ll do it.

Although we have had a few generous donations since the last post and our gym has raised $13,875 now, there are still at least 85 of us that have not registered.  No more excuses, no more procrastination.  Sign up and donate right now!

I Missed You Guys This Weekend

Hang Power Clean 5-5-5-5-5

For Time:
10-8-6-4-2
KB Swing 80/53
2-4-6-8-10
Burpee Box Jump

Emerald Bay, Lake Tahoe 

The MaD Snatching Kiwi

Rest Day

"The Ace of Cakes," Cortney Martellucci came through with another amazing culinary creation, the snatching MaD kiwi.  The going away party was a good ol' time.  Big thanks to Eileen and the Cheever family for hosting.  Matt and Donna have quickly become part of the CFES family.  It was sad to say goodbye, but we are all excited for them.  How many people do you know who have the balls to take a risk and make their dreams come true.  Moving to New Zealand to open a CrossFit is going to be an amazing journey.  We all can't wait to see how things unfold.  Keep up to date on MaD by checking out their blogs at http://www.madcrossfit.com/ and http://madpissedfit.blogspot.com/.

Too Many PR's

"Cindy"
AMRAP 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

Click to view full size image

The PR board was getting too crowded to write on.  It was time to clean it off and make room for new PR's.  Although it is a shame to wipe off all these great achievements, it is time to start over.  This fitness program is heavily based on measurable results and making constant progress.  Please write every one of your PR's up on the board, big or small, major or minor.  We want to see the results of your efforts in writing and celebrate every success with you.  Don't be shy or modest.  Tell us when you see an improvement.

8 More Days Untill The Fight Gone Bad Event Goal = 5k in 8 Days

Front Squat 1-1-1-1-1 Reps

3 Rounds For Time:
20 GHD Sit Ups
10 Each Arm KB Snatch 44/26

Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.

If you have not donated yet, the time is NOW!  Every member of this gym should plan to be at the event and all of you can afford the minimum donation of $25.  Even if you cannot make it to the event, please consider making a donation.  Every single one of us will at some point in our lives be affected by either prostate cancer or by a wounded veteran.  Please do your part to support.  I have only about 35 of our members currently registered for the event.  That means there are about 100 more of you that have not donated yet.  Do the math, $2500 more bucks to go minimum, and that is just us!  There are about 35 people from other affiliates signed up to participate that day and I am expecting a whole bunch more over the next week.  Lets try to put another 5k in the pot!  Do it right now by clicking on the link in the upper right of the screen.

Nice Lift!

4 Rounds For Time:
Run 400m
25 Burpees

Matt comes to CFES with an extensive background in endurance sports. With less than 4 months of CrossFit training, it is very impressive to see a 6 foot 3 triathlete pulling 360 off the floor with excellent technique. Great work Matt. With your size, flexibility, and athleticism you will be lifting 400 plus in no time at all. 

Click here to see the video of Matt's deadlift on YouTube.com

Barbells And Bodyweight, What Else Is There

Deadlift 1-1-1-1-1 Reps

3 Rounds For Time:
10 Knees To Elbows
10 Burpees
10 Box Jump 24"/20"

Some of the girls working hard on that upper body strength.  We are going to be doing these dips until you all can do dips like men.  Dips, pull ups, and eventually handstand push ups and muscle ups are going to be common skills of the CFES women.  Lets try and get there before the sectional and regional CrossFit games competitions start. 

Best Wishes To MaD

7 Rounds For Time:
10 Sumo Deadlift High Pull 95/65
10 Ring Dips

Matt and Donna are leaving us on Monday :( 
The going away pot luck party is scheduled for Friday night at 6:30 at the Cheever-Diepenbrock household.  Please sign up for a food dish on the back whiteboard in the box.  The address for the party is 4145 Lagunita Ct. Sacramento 95864 and Eileen's cell is (916) 837-6369.  Lets give MaD a proper sending off party and thank you for all their help over the last two months.

It has been great having you both here sharing your passion and expertise for CrossFit.  You both are great coaches and you are going to kill it in New Zealand.  We can't wait to hear your stories of success and eventually come crash your gym on a vacation to the land down under.

Donna

A life long athlete, runner, mountain biker, downhiller, always looking to get stronger and faster...I found CrossFit in February 2008 and never looked back.

CrossFit Certifications

Level 1 Apr 08
Running and Endurance May 08
Basic Barbell Sep 08
Gymnastics Oct 08
Kettlebell Instructor Dec 08

Coach Burgener's Olympic Lifting Certification: May 09

Robb Wolf's Nutrition Cert Jun 09

Matt

I spent 21 years in the New Zealand military as an Army Ammunition Technician specializing in Explosive Ordnance Disposal. I have always worked out as part of my job but have also been an active mountain biker and triathlete for the last 15 years.

CrossFit Certifications

Level 1 Apr 08

Running and Endurance May 08

Basic Barbell Sep 08

Gymnastics Oct 08

Kettlebell Instructor Dec 08

Olympic Weightlifting May 09

CrossFit Nutrition Jun 09
Catalyst Athletics Olympic Lifting Seminar Aug 08 and May 09

1 Rep Max Pull Up

Weighted Pull Up 1-1-1-1-1

5 Rounds For Time:
15 DB Push Press 30's/15's
Row 100m

Strap on some weight and get that chin over the bar. 

You Have Your Homework, Now Do It

Rest Day

Great body maintenance info after the morning WOD yesterday.  Thanks again to Donna for passing on your knowledge and guidance.  You all have foam rollers now and I have more coming in next week for those of you who missed out.  Start using them and stretching out your tight areas.  You all will get stronger, feel better, and be less prone to injury.

Download the instruction on foam rolling

Three New Members Of The Muscle Up Club

***The body maintenance workshop will start immediately following the 8:30 WOD at 9:30 AM.  If you are planning to attend the workshop and are not attending the 8:30 class, please be ready by 9:30.  The 10:00 AM class will go on as planned.***

Front Squat 3-3-3-3-3 Reps

"Annie"
50-40-30-20-10 of:
Sit Ups
Double Unders

3 First Muscle Ups In One Day from CrossFit East Sac on Vimeo.

Calvin Wang, Derek Jones, and Larry Johnson all got their first muscle up all in one day. We worked through a number of skills and drills to develop the movement, and bam! Muscle Ups! Great work guys. As for the rest of you, you know what to work on if you want to get there. Get to work, you are all strong enough.

Got MU?

30 Muscle Ups For Time

*Sub 10 Rounds of:
5 Pull Ups
3 Dips

We have not seen much work on developing muscle ups around the box lately.  If you want it, you are going to have to spend some extra time working for it after class.  We will work through a muscle up progression for those of you who are ready to start working on it.  We will work through the kipping pull up progression for those of you who still need pull up development.  

Here are some instructional videos from CrossFit.com so you an do some studying on muscle up and pull up progressions:

Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)...[wmv][mov]
Muscle-Up Progression, Jeff Tucker (CFJ Preview) ...[wmv][mov]

Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

New member Ashley Flynn does a WOD involving the shoulder press, push press and push jerk with running after her second fundamentals session with Brooke.  Ashley is a former swimmer and is used to intense training, so we can expect to see fast progress here. 

Shinanigans

Deadlift 3-3-3-3-3

For Time:
15 Each Arm DB Muscle Snatch 55/30
Row 250m
10 Each Arm DB Muscle Snatch 55/30
Row 250
5 Each Arm DB Muscle Snatch 55/30
Row 250

When Your Plyo Box Is Too Short from CrossFit East Sac on Vimeo.

Matt and Donna's friend Dallas was visiting the area from New Hampshire and has a fetish for box jumping cop cars. We just happened to have a cop car in the parking lot. What a coincidence. Don't try this at home.

No Droopy KB's Allowed

For Time:
10 Power Clean 135/95
1 Handstand Push Up
9 Power Clean 135/95
2 Handstand Push Up
8 Power Clean 135/95
3 Handstand Push Up
7 Power Clean 135/95
4 Handstand Push Up
6 Power Clean 135/95
5 Handstand Push Up
5 Power Clean 135/95
6 Handstand Push Up
4 Power Clean 135/95
7 Handstand Push Up
3 Power Clean 135/95
8 Handstand Push Up
2 Power Clean 135/95
9 Handstand Push Up
1 Power Clean 135/95
10 Handstand Push Up

Some of the guys in the early morning getting some fresh air, and plenty of it.  Lets all make sure that we don't have droopy KB syndrome.  The bottom of your KB should point straight to the sky at the top of the swing.  This requires a proper hip drive and a degree of control over the weight as it moves overhead.  Derek (white) and Alden (red) have droopy KB's while Mike (black) has a complete swing.  Keep it measurable, repeatable, and observable.

We Are In The Home Stretch, Make Your Donations Now!

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

3 Rounds For Time:
15 KB Swing 53/35
50 Double Under

We have just two weeks left until the Fight Gone Bad Event!  We have done a great job and have raised $10,030, slightly exceeding our team goal of $10,000.  However CrossFit's overall goal was to raise $1,000,000 which we are well short of.  Lets get in the fight and help make it happen, wouldn't it be awesome to move up into 1st or 2nd for total money raised?  I know there are still many of our members who have not donated yet.  Get on it folks!  We all can spare $25 and most of us could afford to donate more.  Lets get fired up and finish strong!  Recruit friends and family or whoever and help this event be as successful as can be. 

Fight Gone Bad Fundraiser by CrossFit Again Faster - video [wmv] [mov][ipod]

Pound For Pound

*Classes today are at 8:00, 9:00, and 10:00 only!!!

10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat 115/80
Burpees

Going heavy is relative to each individual.  For Lisa Ksidakis, the 35# KB is monstrous, her hands barley fit around the handle.  It takes months hard work and consistency to build a foundation strong enough to be able to demonstrate this type of strength.  We always give Lisa a hard time and make her lift a bit more that she really wants to, and here is the result, some serious pound for pound strength.  Nice work Lisa!

A Sea Of Squatters

***Remember tomorrow we have classes at 8:00, 9:00, and 10:00 AM only.***

Rest Day

Kinda looks like story telling time in the 3rd world.

The Quarterly Any Asshole WOD

***Monday is Labor Day and we will have a modified schedule.  Classes will be held at 8:00, 9:00, and 10:00 AM***

"Filthy Fifty"

For Time:
50 Box Jump 24"/18"
50 Jumping Pull Ups
50 KB Swing 35/26
50 Walking Lunges
50 Knees To Elbows
50 Push Press 45/33
50 Hip Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders

9:00 AM gets their burpees in during the metcon down by the yoga studio and hair saloon yesterday.  They probably all think we are crazy.  Maybe we are.

 

CFES Girls Can Do REAL Push Ups!

***Remember that the kettlebell workshop is tomorrow at 8:00-10:00 AM.  The 8:30 AM class is canceled, but the 10:00 AM class will be going on as normal.  If you are not currently signed up for the KB workshop then your only option will be to come in for the 10:00 AM class, as the KB workshop is full.  See you in the morning.***

Front Squat 5-5-5-5-5 Reps

3 Rounds For Time:
Sprint 100m
10 Burpees
Sprint 100m
10 KB Swing 70/44

Liz Ross as well as many other women at CFES were knocking out some seriously legit push ups yesterday.  We are talking chest to the floor and full lockouts with banana or snaking style at all.  It takes serious upper body strength to pull off honest push ups.  Great job to all of our ladies!

From The East Coast To East Sac To The Middle East

For Time:
Double Unders for 2 minutes
Push Ups for 2 minutes
Double Unders for 90 seconds
Push Ups for 90 seconds
Double Unders for 1-minute
Push Ups for 1-minute
Double Unders for 30 seconds
Push Ups for 30 seconds

Post total of all DU's and PU's

Unfortunately for us, Tom Ellison has left the building.  Tom was notified about a week ago, that he was chosen for an opportunity to teach English in Jordan.  What an experience that will be!

Tom, you will be greatly missed by all of us here at CFES.  Your great attitude, amazing work ethic, and patient coaching style are just a few of the qualities you brought to the box.  It has been inspirational watching you improve daily.  Hopefully you will be able to find ways to keep making that progress and staying strong.  Have a great trip and stay in touch.  We all wish you the best on your journey.

Functional Fitness, Real World Style

Weighted Pull Ups 5-5-5-5-5 Reps

5 Rounds For Time Of:
6 Knees To Elbow
6 Box Jump 28"/24"

Click Images To Enlarge

Yesterday's WOD called for sandbag power cleans.  Since we only have 4 sandbags and classes were relatively large, we busted out all the toys to give everyone's WOD the real world feel.  Normally we use lots of barbells to develop strength, but the truth is the real world is not full of nicely knurled perfectly balanced barbells that sit exactly 9 inches off the ground all ready to be picked up.  Real life poses unique challenges.  Uneven objects with no handles and odd weight distributions.  The question is, can you train with barbell lifting and expect to be able to go out in your garage and put a heavy bag of dog food up on the top shelf.  We tend to think you can, but it doesn't hurt to train specifically for these types of tasks from time to time. 

Nancy beats on the BFT with a 10# sledge.  Although she has never swung a sledge hammer before, she was able to pick it up quickly on both her right and left sides.  Cherie is shown shouldering a 50# bag of sand, funny how much it looks just like power cleaning a barbell.  Matt P. flips the BFT for reps and Matt D. lifts a 185 atlas stone up onto a 42 inch box.  The fact that you are all able to perform these tasks with a high degree of proficiency shows that our CrossFit training does indeed prepare you for real life challenges.  So as fun as it was to pick up weird heavy shit and pound on things, we will continue to do the majority of our strength training with a barbell. 

Here Are Your Max Back Squats

3 Rounds For Time:
Row 400m
10 Sandbag Power Clean 75/50
5 Power Snatch 115/85

CFES Max Back Squats from CrossFit East Sac on Vimeo.

This video contains most everyone's Max Back Squat from Wednesday August 26th 2009. Here is a good chance to see what types of mistakes we all are making. The most common errors seen is the knees coming together, rushing into the bottom, and weight getting too far froward. Max loads amplify mistakes. Overall the squats are relatively good and all of you are getting really strong. Keep up the good work, dial in the form and technique and we will all continue to get stronger.