CrossFit East Sacramento

Announcement Central

AMRAP 20 Minutes:
3 Wall Walks
10 Burpee Lateral Hop
15 KB Swings 62/44
10 Hollow Rocks

 

 

HEY MONKEYS!

This announcement is to let you know about events and some upcoming changes you might see around here.  We are carefully considering making some cool changes to make sure you guys are getting the attention you need while you walk around like lemmings or monkeys doing something strange to footballs.  

Ok! Got your attention?  The above would be the way a "particular" coach might say it.  Since my name is on this however, I will rewrite and translate in a "positive" manner.

I want you guys to embrace these changes. Understand they are opportunities to get more attention and shrink classes so that a coach can work on specifics.  We want you the fittest "you" can be.     

We all need specialized attention, with classes getting larger and the workouts being generalized GPP (General Physical Preparedness), how does one figure out how they should optimize the routine?  

Adaptations class is specifically designed to answer these questions and better help you understand how you should be reading the white board.  If you are still on the fence, make sure you sign up and attend this seminar on the 10th. This 2 hour seminar is going to make sure that you understand where your particular weakness is and the specific area you might already know you need to work on.  NOW WHAT?

I have noticed many of you, 99.9% of this gym... need to be a little more specific in order to break through some plateaus.  That said, adaptations will identify and teach you how to better understand your journal, goals, our whiteboard, competitions and how you fit in to all this craziness.  So put your name down on the "ADAPTATIONS" list and let's see if we can't give you a better understanding of how to maximize your time here at CFES.

I will be announcing another program designed to assist many of you wishing to get more specific help along the lines of personal coaching.  This class will be lead by Travis and will be very specific and targeted.  Stay tuned.   

 

Change is a GOOD THING

Overhead Squat 3-3-2-2-1-1-1

"Nancy"
5 Rounds For Time:
400m Run
15 Overhead Squats 95/65

Let's start by saying "Great Job" to those of you who have embraced some of the changes around our facility as we grow as a community and as athletes.  Our goal here at CFES is to continue to push you guys in the continuous "CHANGE".  The reality is... we are all here for a common reason. Because you heard or have seen with your own eyes that you can look and feel better by being more fit!  The changes that are happening around here will provide more opportunity for you guys to get better, specific coaching and allow more space in the classes.  Stay tuned over the next few days.  Thank you again for making this place what it is.

Thanksgiving Recovery Plan

Weighted Pullup 5-4-3-2-2-2

3 Rounds Each For Time
80 Yard Prowler 90/50
15 Box Jumps 24/20
15 Ring Dips
Rest 2:00


 
  If you feel like you have gained a few pounds this past weekend and want to get back to normal (or lose even more) then here is a solution for you. Blake's last post talked about fasting and cleansing, so I wanted to put up one about strict dieting. Since this is done for 30 days I guess it should be called a cleanse, too. Check out whole9life.com and get started.  Members at our box, including myself, have done this and will attest that it works. With Christmas coming up (Hanukkah, Yule, or Kwanzaa - whatever you celebrate) you might not get to 30 days because dieting on a holiday is crazy talk, but trying it for a couple weeks will still change the way you look at and feel about food. Also, in combination with deligently doing your WODs at CFES, your belt buckle should loosen up.

Playing In The Sand

Rest Day



Click to enlarge

Some of us from the competitors program went out to the sandbox for some grunt work on Saturday.  We played around with throwing KB's various styles, and found out pretty quick that even light KB's don't go very far.  Then we did a 20 minute partner relay WOD involving sled drag up and down a small dune, KB Clean and Press, bear crawl sled pulls, and burpees.  It was a sand in every crevasse and dirt in your mouth type WOD.  Good times.

Anybody Else Ready for a Break from Eating?

5K Row


Fasting and cleanse diets are not something that get much attention around here.  I for one have never subjected myself to such a thing nor have I heard many stories of those who have.  However, given that thanksgiving is just behind us I figure this is as good a time as any to facilitate a discussion involving the trend.  I want to be the first to say that I am no expert on the subject.  I have read a few articles on intermittent fasting and the Neera Cleanse program but this is the extent of my education.  From what I've gathered, fasting and cleanse diets are used as a reset button for your digestive system and hormonal levels and can, when used appropriately, assist recovery.  Digestion itself requires valuable resources that can be allocated elsewhere (rebuilding tissue for example).  Did anybody else fall asleep immediately after thursday's feasting?  This is because staying awake was taking a back seat to digesting the 3 plates of food you scarfed down and most of your body's blood rushed to your gut (this is why thanksgiving is the least sexy holiday out there).  Also, this can be a means to balancing out the week's caloric intake.  Long story short I still feel tired, low energy, and out of whack after thanksgiving and suspect this could be a common theme in my life for the coming month and may give something like this a go.  I don't mean to recommend that each and every one of you stop eating immediately but just recognize that their are alternative perspectives on nutrition that can be valuable to performance.  Also, for those of you that subscribe to a neopaleolithic lifestyle do recognize that fasting would be common in the life of early man (not that that means its a good thing!!!!!).

P.S. do not come into the gym after a three day fast or you risk passing out (or do--you signed the liability waver)...this is more intended as a tool for surviving the holidays with your waistline and bowels in check.  Do some research (google the shit) before starting anything like this.  For a quick overview click here and here.

Amazing Day

Today we all need to take a day of rest and digest.  For those of you who can't sit still however, here is a little something you can do all in the quiet confinds of your own home.

5x inch worm to cobra w/ 5 pushups
5x 10 second hold of Downward Dog
10 Windmill
10 Squat to Hamstring Stretch
5 Cussack Each Side
Hip Wall Quad Hold
Froggy Groin
Chest Stretch Using a Doorway
Lat Stretch Using a handle of Some Sort

SOLO TABATA
Push-Ups
Air Squats
Sit-Ups
Burpees

Finish with a Tabata Sprint of distance on your block if you can do so safely.  Run for 20 seconds and see if you can possibly match that distance on the way back each time.  If you can?  Chances are you are sandbagging the first sprint just a bit too much.  

 If your fridge looks like this... you more than likely had a great day.  We all hope you had as much fun as we did at the morning party.  Great morning and great friends.  Thank you all for coming.  See you guys tomorrow.

Celebrate Run, Fun and Family

Run a 5K or 10K 

 

If you don't look like this after the race then you didn't try hard enough.  If you plan on walking and enjoying this event and don't really care about your time... 5K people turn left at 47th Street and stop by for some Thanksgiving Mimosa's, breakfast and a morning WOD ran by Justin.  10K just stop the race a half mile short and kick this little shindig we are hosting at 700 47th Street.  If you are truly running this for time... go out and kick some ass and see how this Crossfit thing really does work.  You will PR if you have been diligent in your training.  Have a happy Turkey day from all of us at CFES and we hope to see you later today if you have a chance to stop by.  Thanks for making CFES the best community within a community.

We Have Another Future Firebreather

Front Squat 3-3-3-3-3

3 Rounds For Time:
7 Deadlifts 95/65
7 Hang Power Cleans
7 Push Press
7 Back Squats
7 Good Morinings



Sara B gave birth to a baby boy on October 29th.

Welcome baby Atticus weighing in at a whopping 8lbs 11oz. 

Congrats Sara, we all miss you and look forward to your return.

Kick of the day with a BLOODY!

5 Rounds for time:
40 Yard Overhead Walk 185/115
20 Ball Slams 40/20
40 Yard KB Farmers Walk 80/53 (Yes Each Hand) 

View Larger Map

7AM to 12:00pm hosting B & B!  No, you can't sleep over. I mean Bloody's and Breakfast!

Actual address is 700 47th Street, 10K Race runs right in front of CFES headquarters. Please feel free to stop by for a bloody mary, breakfast, or simply to cheer on our Crossfit Team Members who decide to run this race!  

Parking should be done on Pala Way directly up the street or on 46th Street between F and H directly behind my house.  Plan on arriving before 7:30 or they will stop you from crossing the streets.  Plan on not being able to leave until after 10:00am.  Anything in between those times? RIDE A BIKE OR WALK! Come by before, during or after and kick off this day the right way.  I am looking forward to having you all over. Kids are welcome too. The 5K and the 10 K meet up again right at the corner in front of the bagel shop so it is also a good place to see everyone you want to watch coming by.   

Firebreather In The Making

Clean 3-3-3-3-3 (All @ 75% 1RM)

5 Rounds Each For Time:
10 DB Thrusters
10 Pullups
100m Sprint
Rest Is Walk Back (1 Minute Max) 



 Jessica Odom (no relation, at least I don't think so) has been consistently smashing foundations workouts for a few months now. She decided to take the plunge by taking the Level one test last Friday. She flew through all of the fitness tests with ease and passed the movement test with a 98%. Great Job Jessica! 

Writers Block

Rest Day

 
As the title suggests, I am experiencing a bout of writers' block.  I pondered over topics much of the day but in the end decided nothing lived up to the standards of pure gold that usually come spilling out of my fingertips (insert sarcastic response here...its sad that I've come to expect this).  However, I am again reminded of the phenomenal job Justin, Chris, and the others who contribute to this blog on a regular basis do at keeping this updated daily.  This is not something they have to do but is something we now expect.  How many of us wake in the morning and incorporate checking the website into part of the morning routine?  This blog goes a long ways in connecting us during the hours that we cannot spend in the box and is a large part of why CFES is a top-of-the-line affiliate and a great community of friends. 

I just wanted to send "props" where they are deserved and it should not be lost on us the work that these guys put into keeping us connected.  Now enjoy this highly unrelated video about a great comeback.

Adaptations and Party Questions

Power Snatch
3-3-2-2-1-1-1

3 Rounds For Time
15 Reps Each of:
Over Head Squat
Pull Ups
Split Jerk
Knees to Elbows
Hang and Clean
Back Extension

              
If you haven't received an evite or haven't responded, please let us know on your next visit. Please update your email with us ASAP so we can make sure you are on our constant contact list for updates regarding events here at CFES.  Here is a reminder of the upcoming party benefiting TOYS FOR TOTS.

Mayahuel is a new Mexican Restaurant featuring authentic cusine with the traditions of Mexico and its culture in mind. Located at 1200 K Street, you will all be impressed with our choice in venue.  We have reserved a private lounge with live music.  We really want to thank you guys for being a part of CFES so please RSVP via evite or e-mail me directly if you haven't received an evite.  chris@crossfiteastsac.com

ANSWERS TO COMMON QUESTIONS REGARDING ADAPTATIONS CLASS

1. Class is included in membership
2. You need not attend the specific Tuesday 6:30pm or Saturday 10am to participate
3. You must attend the 2 hour seminar with guest speakers and adaptations outline
4. You must be willing to commit to working on your particular weakness

If you are interested in improving your skill level, understanding how Crossfits general program design should tie in with your particular level of fitness... take this class and your training to the next level. Find out what specifics you should target to maximize your time while here at Crossfit East Sacramento. After this class is finished you will know more about yourself, your fitness level and how to apply what you learn here.  

Make sure you post your name on the wall for adaptations as I will be handing out a questionare and information sheet next week to confirm the number of participants.  You will need to know simple things like your max lifts, certain bench mark times in a 5K, bench mark workouts if completed, etc.  

Intensity

Tabata
Ball Slams 40/25
5 Yard Shuttle Line Touch
Toes To Bar
Burpee
Rest 1 Minute between exercises and score lowest rounds.


Here is the 6AM foundations class from Wednesday hitting it hard.  100m sprints + 10 push ups every 90 seconds started off not too bad and ended up becoming quite a challenge.  This group busted their asses and made me proud.  Good work gang!

Be "that guy" Instead

Back Squat 5-5-5-3-3-3

3 Rounds;
15 Sit Ups
15 Box Jumps 24"/20"
15 DB Squat Cleans
Rest 3:00


This video shows the journey these toys can reach and what lengths our Marines will travel to make this happen for underprivileged children.

Some of you may have noticed the pile of toys starting to build up.  For those of you who have already brought toys... Thank you so much.  As of yesterday we are at 7 out of the 200 goal.  I realize Thanksgiving hasn't even occurred yet, but goals like this need momentum.  If every one of our members brought in 1 gift, we would smash our goal, so I am certain we can accomplish this. 

This idea was that of Aubriana, my daughter after seeing the movie "The Dolphin Tale".  You would be correct in assuming that I would like to see this toy drive succeed as it is also teaching her to give back.  She will often set up donation tables in front of buildings trying to raise money for needy children.  She does this on her own and of course has never had a real clear cut plan or idea as to what/why she is collecting donations. 

This year I steered her in the right direction and she is giving to something she can actually see happen over the next month here at CFES.  I am personally asking for 2 reasons.  1 is the obvious... this is a wonderful charity and this foundations goes to great lengths to deliver these toys to children all over the United States.  The 2nd obvious reason is... I am being selfish and asking that you guys help my daughter feel as though she accomplished her goal and sees that a little work in the right direction can go a LONG, LONG way!  Thank you for your support. 

Don't Be That Guy!

AMRAP 20 Minutes:
3 Weighted Pull Ups
5 Kipping Pull Ups 55/35
7 Ring Rows
3 Each Turkish Get-Ups 55/35


First off I want to say that I think many of the videos posted on this site are an irrelavant waste of time and aren't worth wasting a few minutes of your life on, especially the ones in the comment section.  This one unfortunately is more relavant and ture than I would like to admit, but it is just plain funny so watch it and try not to be that guy. 

I often think about making videos like this one, but then the idea of spending a whole day's worth of time persuades me to do something more productive.  So thanks to the guys from CF Oahu for taking a minute to shed light and laughter on some of the things that do not go un-noticed around here.

Urbanathon'ers

Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5

10 Rounds:
Sprint 100m
Rest 90 sec


Here is most of the crew from the Urbanathon in SF on Sunday.  Justin, Conor, Derek, Lippy, Sabrina, Trey and Calvin.  Not pictured were Anne, Roger and Gia.  From what I heard, there was a lot of running and the obstacles were too easy.  But the weather was nice and the scenery was beautiful.  Great job guys and way to take on a new kind of challenge.

How Not To PR aka Start Your Week Off With A Laugh

Run 200m
25 Deadlifts
Run 200m
20 Deadlifts
Run 200m
15 Deadlifts
Run 200m
10 Deadlifts
Run 200m
5 Deadlifts
@ 225/155 (scale to 65% 1RM)

 

  Happy Monday everyone. When deadlifting today make sure you maintain your lumbar curve and keep those knees out. If you don't, then you might not end up running very far like this guy. I don't think he runs that much anyway though.

A Job Well Done

Rest Day


Big congrats to Cori P who took 2nd place at the Good Times Fall Classic yesterday.  She is standing up there with two very tough competitiors from CF Diablo, Margo (1st) and Mary Ann (3rd).  Alice was very close to a podium finish as were Blake, Josh, and Kyle as well.  Great job to you all! 

Big thanks to Eric and Cristin of CF Good Times for throwing this event and giving us all an oppritunity to compete in a fun local event that was well executed.

Comparative Thinking...

20 Min AMRAP
Prowler or Sled 100' 90/50
D/B Burpee-Squat Clean-Thruster for REPS
Rest
One athlete pushes/pulls for 100', while one athlete is performing exercise. The third athlete rests.
Score is based on total rounds completed and total reps performed.  20 points for every 100' completed and total reps of exercise added for a final team score!




     Crossfit cultivates a culture of comparison, to your peers, your former self, and the juggernauts you see on ESPN.  For many this creates a competitive spirit that drives you towards faster times and bigger lifts.  The habit of using easily quantifiable measures of fitness is surely our greatest asset. It provides immediate feedback as to how fit you are at that moment in time.  We ask you to write your time, weight, and the degree of scaling on a large whiteboard for everyone to see.  As CrossFitters we are asked to put it all out there...and if you laid it all on the line during the wod you might be fortunate enough to end up on the "wall-o-fame."  This is a reward system to those who've put in the work and allows others to try and bump the 10 spot off the board (the most satisfying part of all).
    However, for all of the effort we put into forcing you all to compare yourselves I want to reinforce that this is not what its all about. It's easy to get caught up in beating your arch nemesis and making it to the "wall-o-fame," but in the end this is highly unsatisfying.  These ARE great tools for reinforcing your commitment and enthusiasm but don't allow CrossFit to be a source of stress when its intended to be a relief.  It does me little good to know that Justin Jerks more than 300 pounds, Travis can deadlift nearly triple bodyweight, Lene can workout semi annually and still beat my ass at this or that (for the record Lene changed the blog to mention himself...I just caught it before publishing, but it can stay up), Aaron has a sub 3-min fran time, Josh runs a sub-5 minute mile, etc.... but I do know these things, and sometimes its not for the better.  Though those who've performed extraordinary feats like these should certainly be applauded for their efforts, I beg you not to give Justin the satisfaction of allowing his numbers to make you feel insecure about yourself.  It's easy to go down the path of where you are or who your stats say you are... do not fall victim.

    Just so you all feel more insecure about yourselves:  This Link allows you to rank athletes according to deadlift 1RM, Fran time, and I hear they're working on inseam size.

Party Time

Bench Press 5-5-5-5-5

EMOTM For 10 Min:
Row 15/10 Calories ALL OUT!
Rest the remainder of the minute

SATURDAY, DECEMBER 10, 7PM-WHENEVER
LOCATION - TBA
COCKTAIL ATTIRE
BRING A GIFT and GREAT ATTITUDE
RSVP TO CHRIS LENE
Chris@crossfiteastsac.com

Crossfit East Sacramento hasn't thrown a kick ass party since the NEWBIE THROWDOWN. It is that time of year again and we at CFES would like to thank you guys for helping us be the most successful Crossfit Gym in the world. I mean that.  As we grow, we continue to evolve ensuring that you guys get the best possible coaching and programming. We also continue to recognize the value and power of the community around here. If you haven't participated in one of our parties, you are missing out. We definitely know how to bring the food and beverage. This year will be no exception.  Let's give thanks this year by donating to a worthwhile cause and celebrate the success of another great year at Crossfit East Sacramento.

Entrance for this party will require a GREAT ATTITUDE and a cool TOY!  We will be donating to TOYS FOR TOTS this year and your generous gift will help someone less fortunate.  Let's show off a bit this year and represent the spirit of giving.

Over the next 4 weeks, give as many toys as we can. CFES will take care of the rest. No, there won't be a garage sale the following week. We will ensure that all the gifts are given to the local drop center for Toys For Tots.   

So What is your Desired Adaptation?

20 min of:
3-3-3,4-4-4,5-5-5...
Pull-Ups
Burpees
Ball Slams
EMOTM

Perform the sequence of these 3 exercises increasing 1 Rep EMOTM (Every Minute on The Minute)
When you get to a max number and can't complete a complete series, start over until 20 minutes is up.
Score is your highest rep round and your total reps completed.
                   
                          

FOR THE AVERAGE CROSSFITTER... WHERE DO YOU FIT IN? READ THIS ALL THE WAY THROUGH!!!

Yesterday I spoke about the stresses leading to certain reactions which cause adaptations. You want to lose weight? It's not that hard, eat quality and put down the junk! (Beer Excluded) We all have excuses and we all have reasons why we can't accomplish the our 'desired adaptation'.  What is your desired adaptation. Now target your stresses that are going to lead to results.

Crossfit is a generalized fintess program that works best assuming you have no weaknesses in your game. The programs we use in Crossfit are written for the freak athlete who can Rx that particular WOD. Each day assumes you have recovered, don't have any injuries and or weaknesses.  Basically they are written for Travis and Justin.  They know how their own body handles this type of training volume and or intensity.  However, even they scale on occasion and often take time off specific movements to recover. 

What about the rest of us? I consider myself part of the "rest of us".  Whether you are a type A or completely lazy with excuses, you should identifiy and obtainable desired adaptation. This will dictate what kind and how much stress you can put yourself through.  Justin has a desired adaptation here at CFES... To put a team together that can truly compete and win the Crossfit Games. The stess he has chosen is a "Competetive Class". Here he targets the specific goals each individual needs and is customizes their Crossfit programming. The adaptation will net a championship team.   

Back to the rest of us... We need to offer you an ADAPTATIONS CLASS.  It's easy to identify the weakness, but how are you at identiying the steps necessary for you to succeed? As professional trainers we often take for granted that you all understand how to accomplish this. Example: Your deadlift is hurting your back because your hamstrings are lacking flexibility. 

I am offering a class that is going to kick off in December. This class will focus on the AVERAGE MEMBER. You must attend a 2 hour seminar in order to attend this class on a regular basis. We will focus on your journal, desired adaptations, how to pick and choose the correct stresses, how to scale your workouts, when to recover, when to go all out, nutrition and more. I will invite guest speakers, provide specific examples of success and failures to help you figure out what works best for you.  

Please sign up on the back white board so that I can begin to get a headcount for this seminar. I am challenging you to step up your game and take your fintess to "Your" next level.

Class in a nutshell:
Seminar will teach each of you how to identify specific goals which will lead to your 'DESIRED ADAPTATION.' I, along with other guest speakers, will help you identify specific weaknesses and or ailments that might be holding you back. We will help you attack and fix those targeted weaknesses. We will provide a general fintess evaluation test that will measure and help you identifiy these weaknesses in a quatifiable value.  You will then be enrolled in the 'ADAPTATIONS' class which will be held on the schedule below. 

Schedule:
The second week in December kicks off the class with a 1 time Seminar. Dec 10th, 11:30am to 1:30pm
3 months of Classes to be held Tuesday from 6:30pm to 7:30pm and Saturday from 10:00am to 11:00am

Stress ='s Adaptation

Overhead Squat 5-5-5-5-5

4 Rounds:
10, 20, 30, 40 Suicide Yard Line Drill
12 KB Swing 70/53
20 Air Squats
Rest 1:30

With every stress there is an adaptation. You all understand how your body can physically adapt. There are many things that are analogus in life that might help you better understand why you might need to do something out of your comfort zone. Depending on how you look at the word STRESS will dictate how you react emotionally and physically. So open your minds and think outside the box for a moment. Given that our box is designed to attack, break down your weakest point in order to build you up bigger, better, stronger than you were before. Like badass STEVEO up above... Think of these listed below.

Stresses  -  Reaction  -  Adaptation
Your kids don't listen, so you beat them. Presto! They listen.
Enter a Sauna and you Sweat. When done Regularly you will aclimatize.
Stretching muscle will lengthen your muscle thus Increasing flexability.
Lifting Weight will require muscle recruitment and your body will adapt with Increased Strength.

You get the point here... The first one is obviously a joke but there are examples of stresses all around. How you react will lead to desired adaptations if you attack them in the correct manner. The purpose of this particular post is to encourage you to look at your training and ask yourself, what kind of adaptaions do you need to become more fit?  Try and simplify your goal to the basic level and then attack your training with that adaptation in mind.  There will be more to come regarding ADAPTATIONS and an exciting announcement in the COMMENT SECTION.  Check it out!

Reminders and Rowing Oppritunity

For Time:
Row 300 meters
20 Each KB Snatch 53/35
Row 300 meters
15 Each KB Snatch 53/35
Row 300 meters
10 Each KB Snatch 53/35
Row 300 meters
5 Each KB Snatch 53/35


This is really only a slight exaggeration on some of the rowing technique I see going on in this gym. If you want to learn to row better, and you need to, check out the following and go learn from masters of the sport.
Free Rowing Clinic @ CSUS Aquatic Center

--------------------------------------

If you plan to participate in the Run to Feed The Hungry, THE SIGN UP DEADLINE FOR THE TEAM IS TOMORROW, NOVEMBER 9TH!  So do it right now and well worry about how to have the greatest time later.
Download Team CFES Registration Instructions

--------------------------------------
The Urbanathlon is this Sunday in SF.  I know a few of us are going and wanted to remind/encourage you to get signed up.  If you are going, leave a comment here so everyone can meet up.

Also on Sunday, and a bit closer to home is Freedom Gone Bad.  I know there is a group going out to that event as well.  So if you're up for a great charity CrossFit Challenge, head out CF Rooseville and check it out.  And the WOD is NOT Fight Gone Bad.  It's actually suposed to be worse!?

Gettin' Loose.....and Less Sore

Deadlift 5-5-5-5-5

5 Rounds :30 work/:30 rest
Box Jump 36"/30"
Toes To Bar
Deadlift @ 65% 1RM


Here we have Aaron, Lance, Larry, and "Made in the 80's" Sarah showing up 15 minutes early to class to mobilize and get less sore. When one is really sore from a workout the worse thing you can do is not move around. Follow their example and mobilize whenever you can. Using a lacrosse ball, foam roller, and/or a combination of the stretches we use in our warmups will do the trick. Or click on the Mobility WOD banner on the right of the screen for even more ideas.

Frickin' Cherry Pickin' 9AM'ers

Rest Day


This is the ENTIRE 9am class from Friday morning. 

What the hell happened here? 

Let me see... 
Foundations level members have become privy to the fact that their WOD follows one day behind the Level 1 program.  Those who came to classes on Thursday and or read the blog that day, saw the 5k and new they'd be running some distance on Friday.  Then they "cherry picked" and decided to take a day off.

Just because we aren't encouraging you to be regularly running and doing long workouts to improve your fitness level doesn't mean that running and longer WODs aren't important part of training with their own individual benefits.  CrossFit is about being good at everything, and alghough we can develop good runners with far less training than most people would think, doesn't mean that you shouldn't run from time to time.

Oh wait... I almost forgot.  Some of you are injured and you can't run.  SERIOUSLY?  How long have you been here?  Ever heard of this thing called scaling that goes on with 90% of our members 90% of the time?  We had plenty of people scale the run distance or do a rowing peice Thursday in the Level 1 class due to running ability or injuries. 

Let's face it, you're all spoiled becasue we have empowered you to do shorter workouts, avoid doing
"cardio," and avoid running miles and miles.  Well maybe you're all a little too spoiled.  We are here for general fitness which means being proficient in all modalities and all time domains.  STOP SKIPPING WODs YOU DON'T WANT TO DO!  Show up and do the program they way it is intended, or you will not experience the full benefits of the program.

On a more positive note, big props to Carol for having the balls to show up to this workout and do it on her own.  I can tell you that running 5k is probably the last thing Carol wants to do for a WOD, but Carol is educated in our ways and understands that there is a method to this madness.  That's why she's lost close to a hundred lb's and why she got a PR on the 5k Thursday. 

Be like Carol.  Learn to embrace the things that you dislike, and whatever you do... don't be a cherry picker.

Meet Jenna J.

3 Rounds:
200m Sled Pull 90/60
Power Clean and Jerk 135/95
5 Wall Climbs 6ft

Watch more video of Chase Ingraham on sicfit.com

 

     Jenna J is the newest member of the East Sac family.  I picked her up off of craigslist last week and she has already made an impression on the fortunate few who have had a chance to have a ride (bring on the town bicycle jokes), just ask Hollis who appropriately named her.  She didn't receive the warmest arrival (Justin didn't want her around and thought she took up too much space...something no lady likes to hear) but will hopefully find a place in all of your hearts.  It was either Lesli or Xenia earlier this week that thought it was a joke to have a stationary bicycle in the gym but I assure you it is no joke.  The beauty of the airdyne is that it utilizes both the arms and legs so one tends not to be held back by their ability to push the pedals but rather their sheer work capacity and lungs.  Additionally, the wind resistance supplied by the fan grows exponentially (at least that's what they tell me) so the harder you push the harder it gets.  It is a great conditioning tool especially when you are trying to save your hips and legs for heavy lifting (which running and rowing can cripple you for an upcoming session).  Also, it's great for those battling injury because it is so low impact...now nobody has an excuse not to be in kick ass shape...even if your injured.

 

Way To Be

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

3 Rounds For Time:
400m Run
15 Thruster 95/65
15 Pull Up


Aaron showed up late for an 8am class he was teaching a couple weeks ago.  Many of the 8am'ers have done copious amounts of burpees for showing up late and when they got their chance, they were ready to dish some out.  Aaron did all his burpees with a smile.  Take this example and when you get a penalty, don't pout and be a poor sport, just take your punishment. 

Way to be brother.

More Famous Dave For Ya

5k Run


Dave and I re-arranged a hotel gym yesterday to do some back squats in a WOD.  Imagine how it looked to an innocent gym attendant and a bunch of globo goers when we took all the weights off the weight-tree portion of the smith machine and threw them on the floor.  Barbells on tracks are bullshit unless you are in knee re-hab. 

We turned the back of the dumb ol' smith into a regular ol' squat rack, then proceeded to grunt, yell and pump each other up through pre-exhausted sets of back squats to near death experiences.  Meanwhile Loren and Liz are in the background doing AMRAP DU's, sit ups, and dips (actually shown doing incline press in tghis shot.)  I had almost completely forgotten what it is like to make such a scene in a traditional gym environment.  Kinda of fun actually and if I were closer to home I would have handed out business cards afterward. 

Why were we with Dave and Liz yesrterday you might ask... well that's another story, but let's just say it involved a certain level of "talent."

What Has Crossfit Done For You?

Alternating Tabata:
Double Unders
Handstand Push Ups


Ok we all know a lot about Cori, she is frequently shown on this blog as making a PR for something. What about her "BETTER" half.  It is about time we pay tribute to the big man himself... Dave Mering. This guy started training with me about 5 years ago down the street at Lean On Me. Comes here and proceeds to complain for about a year or so about blah, blah blah as to why he doesn't need to do this or compete at that.  He acutally injures himself pretty early on because he didn't want to lift less than the girl next to him.  Ok, you get the point, this is a typical beginner crossfitter who doesn't buy in to the whole program.  We have seen it hundreds of times.  Here is when this story changes immensely.  About 2 years ago Dave turns his whole approach to CF around, begins to scale WODS, complete full range of motion, listen to pretty much anything we told him to do... About a year ago, Dave came to me and completely changed his nutrition as he said he had comfortably krept up in weight on the scale and wanted to hit his ideal performance weight of just under 180lbs.  Dave stepped up his workouts and started hitting Double DAYS and training in some boxing as well.  Recently he sponsered Travis and Myself to coach his entier office of employees in a CF conditioning style program.  There were days Dave would litterally workout at 6am here at Crossfit, come over to Lean On Me and bang out a boxing lesson and finish the day with a bootcamp style workout in which he would smash some of the times and movements of employees 15 yrs younger.  

Dave, NO JOKE, there were days I thought you would seriously be "OVER TRAINING" and this would lead to injury.  3 years ago, your body could never have handled that type of volume without giving you a big FU and send you to the sidelines.  Not only has your body handled this volume and you have PR'd many WOD but it has literally reversed the chronological aging process.  If anyone doubts the powers of CROSSFIT, take a look at what it has done for Dave.  

Thank you for all your years of support and dedication.

Hottie With a PR Snatch Balance

3 Rounds For Time:
800m Run
15 Power Santch 135/95

Here is a great lift from yesterday! Tempting to go for more, but always better to stop on a PR.

Here's a clip of Coach B. with Danny Nichols on footwork in the snatch balance.
"Fixing the Feet" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]