CrossFit East Sacramento

A Grain of Salt

Weighted Pullups 8-6-4-2-2-4-6-8
Bent Over Row (Followed Immediately by a Drop Set of Bicep Curls)

Then:
Row 1000 Meters
100 Pushups
10 Power Snatches 135/95

Today I was flipping through an old fitness book I found in a friends book cabinet.  The book had some good advice to offer but I was immediately appalled to see the model performing some of the most hideous squats I'd ever scene (and that includes YOU).  After the initial visceral response I began to reflect back on a time not so long ago when I too subjected myself to this sort of thing.  I realized how easy it is to sit on my high horse and look down upon those who've not figured it out.  I can also remember thinking that I knew everything that fitness had to offer...but boy was I wrong.  Everyday I learn something new and am humbled by all I've yet to learn.  CrossFit has taught me to take everything with a grain of salt so when I look back on where I was three years ago I can be proud of what I've learned not ashamed of what I didn't know.   Stay off of the high horse....nobody likes that guy.

Dedication or Obesssion... Call It What You Want

5 Rounds For Time:
10 Each KB Snatch 62/44
15 Burpee
20 Heavy Rope Double Unders (3/4" Poly Rope)


Who goes on vacation to Hawaii and does one of CrossFit's most fearsome workouts on the beach.  One of the best athletes in our gym, that's who.  I wonder how she go that way?

The Roll Of Ankle Mobility In The Front Squat - Pictures Are Worth A Thousand Words

Front Squat 2-2-2-2-2-2-2-2-2-2
Resting 1-2 minutes between, go heavy!

5 Rounds For Time:
9 Deadlift 135/95
6 Hang Power Snatch, 6 reps
3 Overhead Squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).

You probably need to read this post, so grab a cup of coffee and get comfy.
Last week I sent out an email "reply all" to the adaptations group adding ankle mobility to the list of things to work on for the front squat.  I stated that stretching your ankles could take pressure off your wrists.  I probably had a bunch of your heads spinning, so I wanted to clarify how and why ankle mobility is important and can dramatically imporve your front squat.

Poor Ankle Mobility
The above picture shows Angie after a warmup that did not include ankle flexibility.  Notice the near vertical angle of the lower leg.  This vertical shin causes the butt to move backward too far and the torso to be leaned dramatically forward.  Forward lean of the torso causes the elbows and shoulders to fall down.  As the front rack dissappears, barbell puts tremendous strain on the wrists. 

As you can see, Angie's wrists are taking a beating and she can't get below parallel.  This picture is the real deal best she could do, no acting here.


Incorrect Solution #1
In this picture, I instructed Angie to keep her elbows up and squat below parallel any way possible.  She solved the ankle mobility problem by creating another problem.  Squatting on the toes.  We see this one a lot and it is no good!  Bad for the knees, incorect movement pattern, and limited muscle mass involved.








Incorrect Solution #2
Another poor solution your bodies will find to get below parallel with poor ankle mobility is the toes screwing out and the knees falling in.  In this picture I told Angie to squat all the way down and keep her heels on the floor... good coaching right? 

Because the anke can't flex forward, the toe turns out so the anlke can fall inward.  This also negates much of the muscle mass in the squat and is dangerous on the knees.  In this shot, where Angie has turned the toes out too far and squatted with knees in, she actually said, "Ouch that hurts!"


The Quick Fix
So what do you do?  Get a box or a 45# bumper plate or anything you can hang your heel off.  With a bent knee, relax your claves into a deep stretch and let your heel sink toward the floor. 

The knee bent postion will focus the lower part of the calf (soleous) which is most restrictive in the squat position.  We stretched Angie's soleous for apromixately 1 minute each, and low and behold...





The Front Squat After Stretch

In this picture Angie was able to stay much more upright and keep her heels down on the floor.  Pressure is relieved from the wrists, and she is in a much stronger postion.  Scroll back up to the first picture and look what a difference just stretching the ankles made. 

But can we do even better?  Yep!






Even Better in Lifting Shoes
In this last shot, we added the lifitng shoes into the equation and achieved the best position.  The lifting shoe elevates the heel and makes the squat even deeper and more upright.  For those with long legs and tight ankles, the lifting shoe can be a game changer.









If you have made it this far, you are truly interested in improving yourself.  Here are two more bits from K-Star and the Mobility WOD on ankles and other things that influence front squat position.  Be an over achiever and click below to learn more.
Heel Cord Love
Solving Front Rack Problems

What Up With Kipping Toes To Bar?

AMRAP 20 Minutes:
18 Box Jumps 24"/20"
15 Toes to Bar
12 Pull Ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.

Toes to bar is one of the gymnastic movements that it is common to see people struggle with.  The keys are a tight mid-line, lots horizontal movement and speed.

Start just like a kipping pull up.  With a tight body, open the shoulders and swing your chest forward.  The farther forward your chest goes, the more momentum you can develop.  Just be careful not to let your mid-line go loose.  A tight set of abs will return stored energy from the negative like a spring where as a loose midsection will dissipate the stored energy. Loose mid-line equals lack of power and control.

When learning, take a couple swings to feel your rhythm and power, then throw your feet up at the bar while pulling your body back behind the bar.  The farther you translate forward and back, the more power you create and the easier it is to touch your feet to the bar.  In the picture you can see how far back and forth the torso moves.

Many athletes can get their toes on the bar, but they find themselves out of place for the next rep and have to take an extra tap swing at the bottom of the rep before throwing the next one.  This happens for two common reasons.  One is that instead of pulling their body back behind the bar as their toes went up, they instead swung the legs in a big arc and their body stayed right under the bar.  This will cause you to be out of position to kip again when your feet come back down.

The other reason you will find yourself out of rhythm for the next kip is if you did the rep too slowly.  Your body is like a pendulum and it has a certain rhythm that it wants to move through a range of motion at.  On toes to bar, this is a quick springy rhythm.  If you take too long to get your feet up, or are too slow on the way back down, you have lost the rhythm and power required for a consecutive rep.

If you struggle with this movement, always start by squeezing your body tight and hollow.  Practice developing a more powerful tap swing.  Then take that tight powerful tap swing and see if you can stay in rhythm while progressively pulling your body further and further back as you throw your feet higher and higher.  Rhythm is key.

When you are strong enough to get your feet all the way up to the bar, focus on forcing yourself to do consecutive reps even if you feel out of position.  Most people will find the correct rythm and posiotion on the 3rd or 4th rep.  If you always stop after the 1st rep, you may never attempt that awespome 3rd or 4th rep it takes to get the true feeling of the movement.

Pictures stolen from GymnasticsWOD.com
Kipping Toes To Bar
Tap Swing

Attention Rx Competitors

Hang Squat Clean 3-3-2-2-1-1-1

For Time:
10 Muscle Ups
100 Push Press 75/53
1000m Row

The Garage Games Kickoff will be taking place at LaLanne Fitness in SF on January 14th.  This is the first West Coast Garage Games event.  The Garage Games Series will be a multi event season with the oppritunity to accumulate points throughout the year and qualify for bigger events and cash prizes.

If you are someone who is capable of Rx'ing most of our WODs, sign up today before it's too late.
Click here to register.



The next weekend on January 21st, the guys over at Brethren CrossFit in Morgan Hill are hosting an invitational team competition in celebration of their move to a new space. 

CFES has been invited to field 2 teams.  This is another all Rx event. Each team will be 2 men and 2 women.  Travis and I will be in touch with the indiviudals who will be participating in this one.

Goooooooooooooooaaaallllllllllllllllllls!!!

Get out and go for a hike, jog, or bike ride.  Go throw the football around or play with the dog.  It's beautiful out, and we are closed.


As you awake from your food induced coma from the weekend, you may realize that the new year is right around the corner. If the Mayans are correct, then this will be the last new year ever. With that said, what are your goals for the upcoming year?  In the comment section leave two goals: a CrossFit goal and a non-CrossFit goal. Mine are 1) get married to my fiance and 2) make the 2012 CFES CrossFit Games Team.....3.2.1.GO!!

Throwdown Updates - Team Try Outs and Volunteers

Rest Day


Try-Out To Represent Team CFES

This coming Saturday, we will have "Try-Outs" for who will get the chance to represent Team CFES in the Sac-Town Throwdown on February 11-12th.  CFES will get one team of 2 men and 2 women in each division just like every other affiliate this year.  If you want to try and earn a spot on any of our teams, you will need to be at the gym no later than 7:30 this coming Saturday to compete in 3 workouts which will determine who gets a spot. 

If you are a top athelte in the gym who has all your gymnastic movements down, can lift heavy, and has good conditioning, you will be competing for a spot on the Open team.  If you have been doing CF for less than 18 months, you will be competing for a spot on the Novice team.  If you are going to be 40 years or older on the date of the event, you will be competing for a spot on the Masters team. 

We have some awesome athletes in this gym and I will expect to see all 3 of our teams being very competitive amongst the elite gyms come February.

Volunteer To Help Put On
The Largest Team Event in CF Competition History

The Sac-Town Throwdown is "our" event, and we take a lot of pride in putting on a stellar show on game day.  If you are not going to be competing, please register to volunteer your time to make this year's event the best damn competition anyone has ever seen.  I will need much help from equipment set up, to registration, to scoring, to announcing, to judging.  I am putting this out to our members first, as I would rather work with all of you who I know first and foremost and because "we" are the host of this shin-dig.

Volunteer vs. Judge-
Volunteers may be asked to perform some judging type tasks involving counting or noting finish times, but will mainly be utilized for grunt labor and administrative tasks.  Some volunteers will be needed in the days leading up to the event and many will be needed on event day.

Judges will have the highest commitment level, as they will be asked to attend a judges certification on Thursday Feb 9th @ 5:00 PM night before the event and will need to make themselves available for the duration of the event.  Please do not sign up to judge unless your time commitment is "ALL IN" for the Thursday night certification and the duration of 2-day event.

Judges will get the hardcore job of seeing movements and calling out movements that do not meet the standards set forth.  This means, they will be "no-repping" some of the best athletes in the sport of CrossFit.  If you don't think you have the balls to no-rep a fired up competitor who is pouring their heart into a workout, please don't sign up to judge.  If you think you can handle this, please sign up for the job, you are much needed.

Judges will have to pay a $35 fee to Garage Games for the certification process.  In return, I will feed you all during the certification, and there will be some great sponsorship swag to go along with your duties.

All volunteers and judges will be fed lunches during the actual competition and will receive event T-Shirts from our apparel sponsor.

To sign up to judge or volunteer, please click the following link-

Why Getting Your Beauty Sleep is no Longer Just About Beauty...and other Interesting Stuff.

5 Unbroken Sets For Max Load:
5 DB Deadlifts
5 DB Hang Squat Cleans
5 DB Push Presses
Rest as needed

Then 8 Rounds For Time:
Run 200
Row 250

Are you someone who lives and breathes health and fitness?  Do you come into the gym 5 days a week, eat a Zone/Paleo diet, plan your life around rest days, and have every fitness tool or gadget that claims to increase performance?  If your life revolves around “Kenzo-ing” Justin off of the board (like mine does) then you better start thinking about whether you’re getting enough sleep and evaluating its effects on your life.

A good night’s sleep will leave you feeling aware, active and fresh. Lack of sleep will result in low Central Nervous System (CNS) activation (a fancy way of saying you’ll feel sluggish).  This has huge ramification on your ability to recruit muscles with the greatest effect on high demand gymnastics movements, 1 rep max powerlifts, and Olympic weightlifting.  When training (note the difference between practice and training below) for a neurological adaptation (this is a buzz word now-a-days) it is of utmost importance that this system is worked with the utmost of care.  You don’t become a better gymnast through sluggish and sloppy movement and you don’t become a better weightlifter by pulling the crap out of a bar with no regard for life or limb (or technique).

This brings me to my next point; I want you all to understand the difference between training and practice in lifting and gymnastics.  Practice refers to neurological adaptation (becoming more skilled) while training refers to activities that create change at an organic level (muscle composition, oxygen utilization, etc.).  You take your kid to soccer practice and you train for a marathon.  It would seem pretty silly to “practice” for your marathon.  Take these definitions and use them to understand the demand and training stimulus intended by the wod.  Recognize that when you are warming up with 2 rounds of: 10 hang power cleans, 10 push press, and 10 push jerk you are practicing those lifts and if you do so sloppily you’re effectively engraining shit movement patterns into memory.

Now back to what I’d originally intended to talk about.  Practicing movement is cognitively VERY demanding.  Doing so when fatigued or tired will drain much of the benefit from this kind of work.  Its actually very similar to cramming before an exam or presentation in regards to effectiveness.  Your brain has essentially made a connection to a specific stimuli or intended action and fires specifically and precisely when confronted by that task.  When you try to create the neurological connections at 4am in the morning right before game day you often fail miserably because CNS activation is so low.  This is why caffeine is often an appropriate study supplement just as crack-cocaine is an appropriate lifting supplement—they increase CNS activation.  This is also why one is most likely to pr a lift in the heat of competition or lift a car off of the chest of their child (it could happen)…the most motor neurons are available and actively firing because you’re “amped up.”

On top of all this sleep deprivation causes increases in stress hormonal levels and can add to inflammation.  I recognize that sleep for the sake of performance in the gym is not every person’s priority but do recognize that you are doing yourself a disservice in all facets of life if you are living in a sleep deprived state.

CrossFit Train

Find a max for - 1 Push Press +  1 Push Jerk
(take about 7 heavy attempts)

21-15-9 of:
Pull Ups
Ring Dips
Handstand Push ups



This video was stolen from CrossFit Train, which is owned and operated in Oregon by our very own Brooke Bergeson.  Brooke has been successfully running a garage affiliate since September and is picking up steam. 

Stop by CrossFitTrain.Com and leave Brooke a holiday comment. 
We miss you Brooke!  We wish you the best for the holiday season and upcoming year.

Determination = Success

6 Rounds:
1 Minute Max KB Swing 70/53
1 Minute Max Calorie Row
2 Minute Rest


Jessica Odom has been in the gym a few short months and has made tremendous progress.  I saw her hititng some beautiful squats this morning and wanted to give her some well deserved props on the blog.  This squat is 145, which she hit for 5 reps. 

I emailed Jessica asking her a few questions so I could introduce her properly.  I figure I will just share what she wrote back to me instead of paraphrasing. 
-----------------------------------

First of all, I'm flattered...  Thank you for noticing and recognizing my accomplishments. I really appreciate it.

I know they seem like easy questions, but I do have to put some thought into this!

 

I have 2 boys, ages 2 and 5.

 

I started in August at CFES

 

I've always been athletic. As a child I did gymnastics, played baseball/softball and through high school, I played basketball volleyball and track.  I also swam and competed in rodeo, until I broke my neck when I was 16.  I did nothing athletic for at least 1 year after having surgery and going through rehab to learn to use my left arm again.

In college, I played on a few co-ed teams, taught master's swim conditioning, and started into martial arts when I was 20.  5 years ago, I got pregnant, blew out my knee and had surgery, took a few months of rehab while pregnant.  After having Alex, I started CrossFit when my husband got into it from fellow firefighters. A few months later, was pregnant again, bleeding and put on bed rest.  We lost that baby in my second trimester.  Did CrossFit informally during that next 8 months until I got pregnant with Evan, started CrossFit Mom regularly until I had him.  I did CrossFit Mom after I had him and then stared back into CrossFit up until I moved here in Dec.  All the CrossFit I did was based on my previous "knowledge" of weightlifting, and with some help of my (soon to be ex) husband who became a CrossFit instructor. Now I am also training 2 days per week in jiu jitsu and 3 days per week in Krav Maga.

 

From Dec-Aug (when I started here) I was not exercising at all. I was in the worst shape of my life.  It was hard to perform even basic movements (getting up from a squat position, etc)

 

I have lost 38 pounds since I started here!

My current physical condition, I believe, is the best I've been in my life. I feel the strongest, fastest, most agile all at the same time for the first time. I do have to say that CrossFit has done so much for my psychological condition (I know you didn't ask that!)  But I feel better than I ever have, I feel strong, capable, confident.  I sleep well, I feel waaaayy less stressed and I feel so much of that has to do with the hours that I spend daily pushing myself beyond my securities.  This isn't easy, and I'm so much stronger in every way for doing it. It's definitely been my "therapy" since moving here, going through a divorce and creating a whole new life on my own.

 

Accomplishments/Breakthroughs: I can do pullups, rope climbs and bar dips and I've never been able to do those. I am running faster than I ever have before.

 

My biggest CF goal is to be able to do all the movements and do them well, all while increasing my stamina, speed, strength and agility (is that too much to ask?!) I am competitive and I'd like to get up on the board! I'd like to compete and do well. I'd like to be a "competitor"!

 

Sorry that was so long-winded....

Thanks for taking the time and interest in my physical fitness! I am so appreciative of you guys.  I could NOT have done this without you!

-Jessica

Tools of the Trade - Ultimate CrossFit Gym Bag

Back Squat 5-5-5-5-5

4 Rounds:
10, 20, 30, 40 Yard Suicide Shuttle Run
10 DB Thrusters 55/30
Rest 60 Sec



If you do CrossFit, not only are you an athlete, but you are an athlete who plays a sport.  As your gym, we are here to provide you with equipment, facility, program and coaching.  As an athlete, there is a certain inventory of things that you should have to supplement your training.  If you are serious about your training, here is a list of the things you should have in your gym bag.  Christmas is Sunday, so go get some goodies to fill your bag, or get some of these goodies for a fellow athlete.

Lifting Shoes - Nuff Said.
Flat Soled Shoes - This is what CF'ers wear 75% of the time.  Squishy running shoes went out in the 90's and they suck for everything, even running.
Trail Shoes With Agressive Tread - Cause you need to get outside and get crazy once in a while.
Long Socks - Saves the shins on 100+ reps barbell from the floor days.
Jump Rope and Spare Parts or Spare Rope - You can fight for one of our cheapies, or get your own that is style you like and is dialed in for you.
Stop Watch - Just in case you ever do a WOD outside the gym.
Athletic Tape - Band-Aids are for school girls.  Athletes use tape, and CFES does not supply it.
Wrist Wraps - Really helpful for protecting sore wrists and preventing further agrivation.
Wrist Straps - For certain types of heavy Oly work, you need these.
Lifting Belt - I know this is unfamiliar to most of you, but for previous injury protection and for injury prevention when you're getting silly, belts are in style.
Bracing and Warmth Devices - Sore knees, elbows, ankles.  Keep them warm and compressed.
Abrasion Protective Devices - Protect against Rope Transmitted Diseases (RTD's)
Work Gloves??? - If you are doing pull ups in the rain, lifting rocks, pulling ropes or just need to protect torn callouses.  Work gloves are cooler than gym gloves.
Supplements/Recovery Shake - If you prefer to use these products.
Snacks - How often do you show up for a WOD and you forgot to eat all day?
Lacrosse Ball and/or Other Meat Tenderizers - Address your lies and fix your junky stuff.
Workout Journal - You will get more results if you pay attention to your results.
Camera w/Video - Everyone loves to see themselves right?  Actually you will start to suck less if you can see yourself sucking.

What Should Be On Your Christmas List

AMRAP 15 Minutes:
Run 400m
15 Toes To Bar
15 Ring Dips

 Are you tired of struggling at the Overhead Squat? Think you can Snatch or Jerk more weight and are getting frustrated that you aren't PR'ing on your lifts? It could be your shoes. At CFES we focus on weightlifting quite a bit. The past few weeks we have been having you Overhead Squat for 1,3, or 5 rep maxes in both the foundations and level one classes. In these classes I have seen plenty of you lifting in Nike Frees, Chuck Taylors, Asics, and other various cross trainer shoes. This is clearly holding a lot of you back. The instability of these types of shoes make most of you lean to far forward on the descent and cause a lot of failed lifts. Weightlifting shoes are specifically designed to keep you stable while you have a buttload of weight over your body.
 Please do yourself a favor and ask Santa for some Olympic lifting shoes for Christmas. There are plenty to choose from. Sizing varies from model and company, but a good rule of thumb is to get half a size smaller than your regular shoes. I wear 10's and have 9.5's in my Oly shoes. Below are a few links to popular shoes you can purchase.

 Reebok Oly's

 Rogue Fitness Weightlifting Shoes

 Adidas Weightlifting Shoes

 And if you don't believe that weightlifting shoes are important, here are are a couple more blog posts made by Justin driving home this fact:

 November 23rd, 2010

 June 2nd, 2009

Get some Oly shoes people!

CrossFit vs Golf

Deadlift
5-5-5-3-3-3

7 Rounds for Time
80% of that days 3RM x 8 Reps
followed by 
30 Sec air dyne or Rower for Calories
Score is total time and calories 

There is so much wrong with this picture... Anyone who wears a singlet and a golf glove while holding an iron on a putting green, gets my vote for enjoying life.  I think we should host a golf tourney in which we all wear these.  Del Paso Country Club might consider this a dress code violation! I'll see what I can do!

Golf? Why should a CrossFitter care and how does this relate?

• Golf - Alignment? Check! Stance? Check! Practice swing? Check. Let her rip! SHIT! Why the hell does that happen?  You ran down your mental check list, listened to your coach, Why the hell did that ball slice?  If you are a golfer you may know what I am talking about.  It takes years to hone the skills to feel a slight mistake and make minor corrections that pay off in a big way when carried out over 18 holes.  It is simple! You opened your hips too early and cast the club to an "outside-in" swing plane... Net result? You slice the hell out of that ball. Not a golfer? Did I lose you yet?  Read on! 
• CrossFit - Alignment? Check! Stance? Check? Organized? Check! Let her rip! SHIT! Why the hell does that happen? You ran down your mental check list, listened to your coach, you didn't early arm pull, you didn't lose your organization... Why the hell did you miss that power clean?  It takes years to hone your skills to feel a slight mistake and make minor corrections that pay off in a big way when carried out over an entire WOD! 

I can literally cut and paste the same concepts and principles related to the mental check list for both golf and CrossFit. The parallels are limitless.  One small mistake and it can cost you big, especially when it gets exacerbated over a 20 min AMRAP or a 250 yd drive.   

Anyone who feels they are trying to improve their PR's needs to focus on your technique and practice. This will lead to greater success and improvement during all your workouts.  The best part is... they will build on one another and carry over in to other workouts.  Stay tuned, I will be running a whole series of posts on how to better improve and attack your workouts.  Hopefully these are hitting home with our average member.  
1. Focus on your warm-up
2. Mental Check List
3. Stay tuned - What does an elite CrossFitter think of during a workout vs an average CrossFitter? 

The Purpose of a Warm-Up

REST DAY
Great day for writing new goals, check out a new CrossFit or perhaps read/watch something that you find intersting on the CrossFit Main Site.

Lucky for you, CrossFit doesn't promote this type of warm-up as it has not been proven to increase work capacity.  However, I am sure some of our coaches would be willing to test this theory out!

What are the Benefits of Warming Up?
A warm-up helps you prepare both mentally and physically for exercise, and reduces the chance of injury. During a warm-up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:

• Increased movement of blood through your tissues, making the muscles more pliable.
• Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
• Prepares your muscles for stretching
• Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
• Prepares you mentally for the upcoming exercise
• Primes your nerve-to-muscle pathways to be ready for exercise
• Improves coordination and reaction times

I consider our warm-up here one of the most important parts of our workout.  Too often our warm-ups are sped through simply to get to the WOD.  This leads to sloppy preparation and potential injury.  You want improvement? FOCUS ON YOUR WARM-UP! I guarantee a solid proper warm-up program will lead to PR's!
Example: 30 push-jerks are in the wod
You go through PVC pass-through, lat band stretch, a series of strict press, push press and push-jerks with a 45# bar...  Did you run through your mental check list with each and every rep? This is where you guys will make the most gains in your performance.  It won't be when the coach shouts 3-2-1 GO!
Next time you come in, ask yourself... "What is my mental checklist for this WOD"? If you don't know, ask a coach. That's what we are here for.  You pay good money, don't be shy!

'Tis the Season

For Time:
10 Wall Walks
15 Deadlifts 85%
30 Walking Lunges 35/20
20 Box Jumps 40/30"
40 Ball Slams 40/25
25 Dumbell Hang Squat  35/20
50 Ring Rows
100 Situps
200 Double Unders

 

     Because you and everyone you know is now a CrossFit fanatic (I know this is the case because otherwise you would not be reading the blog) and tis the season of giving (and receiving), I'd like to point you in the direction of some gift ideas in hopes that you might soon breathe fire.

     If you're someone who takes yourself seriously as a CrossFit athlete, but does not have a subscription to the CrossFit Journal then you are far behind the competition.  If this does not describe you then the journal can still be a great gift for there's articles and videos relevant to everyone.

     If you're someone who cannot always find time to make it into the gym but still want to get a quick workout in it might be a viable option to pick up a barbell and some bumpers or rings.  Rogue Fitness and Again Faster are two companies that offer both equipment and apparel and companies routed in CrossFit alone.

      The only way to become an all around stud is to invest time outside of the gym.  This means taking nutrition seriously and being educated as to what you are doing to your body when you put "food" into your gut.  The Paleo Solution and The Zone books are great gifts for this very reason.

      My hope is that this will bring relief from the burden the holidays place upon us.  Now that you no longer worry about holiday shopping you will have more time to come in for an ass-kicking. 

Party Pics

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

4 Rounds For Time:
10 Bench Press BW/.75BW
10 Ring Dips
20 Lateral Box Jumps 20/18

Here are some pics from the holiday party compliments of Cherie. Thank you all for coming, and thank you Cherie for putting this together.

Adaptations Anyone?

3 Rounds for Time:
10 Ground to Overhead 135/95
20 Pull Ups
30 Hollow Rocks
40 KB Sumo Dead Lift High Pull 70/44
50 Vertical Leaps Jumps touch a target 18"/12" above your highest reach

Todays workout has to deal with ground to overhead.  Make sure you meat with a coach if you aren't comfortable with the proper technique.  There are several ways to go after this, many of which can lead to injury once the clock starts.  Today I want you guys to focus on the best option to stay fast yet safe!

• Unbroken? You better be able to stay tight and pick a managable weight so you don't get sloppy
• Power Clean and Push Press
• Power Clean and Push Jerk
• Drop from the top and reset after each rep
  

  Whatever you choose, make sure you are tight during your deadlift and overhead portion of this lift.

Adaptations class was a bigger success than I expected. There have been some motivated people asking a lot of questions regarding what to do next.  If you attended the lecture portion, you should have filled out an info sheet with your name and email address so I could add you to a "blast" list.  This e-mail blast and group texting blast will be the main way this class is conducted.  Please contact me if you didn't fill one out. chris@crossfiteastsac.com

Classes are not manditory, but they will help a lot!  I will be sending out ADAPTATIONS and variations to the existing WOD's for Tuesdays and Saturdays.  I will send these out the night before and you will be able to prepare before you walk in the box.  This way you can all stay on your regularly scheduled classes. 

Due to the demand of the class and others asking if they can participate, I will be conducting a weekend repeat of this discussion/lecture, followed by the baseline workout. Time will be announced.

Looking forward to working with you guys and seeing the progress!

When Life Beckons

Overhead Squat 5-5-5-3-3-3

400m Sled Drag 135/90
Then 2 Minutes of Each of the Following For Max Reps:
KB Swing 70/44
DB Thruster 45's/30's
Row For Cal

Are you someone who finds it difficult to find time for a workout when you get particularly busy at work or with studies?  If so consider that exercise can boost intellectual performance...and today I have empirical evidence to prove it (stepping away from the anecdotal crap that often spews from my rationale. 

A new study conducted in Ireland (I hear they're very reliable when they're not drinking Guiness) offers evidence that exercise boosts cognitive functioning and particularly memory due to increased levels of a protein known as brain-derived neurotrophic factor, or BDNF, which is known to promote the health of nerve cells.  Additionally, it seems that the increased levels of BDNF from exercise helps to delay the decay of performance on high skill tasks which tends to occur with age. 

When considering this along with the known relationship between exercise on damaging stress hormones and the ramifications on intellectual and physical health/performance it would seem to be both an easy/smart decision (though I know it doesn't always feel that way).  Consider this the next time life beckons and give yourselves a pat on the back for doing something good for yourself.

Quick Rant About Picking Up Your Crap

AMRAP 20 Minutes:
400m Run
10 Deadlift 185/115
5/2 Muscle Ups


Here is a bi-annual rant about keeping our box clean. The past couple of weeks I have seen an array of equipment, clothes, shoes, and spilled chalk (see pic above) left out after classes. The worst, albeit funniest, thing I've seen was a coffee cup in the pullup bar structure. Let's all do our best to leave the gym better than when you arrived. That's all folks.

The Yolo Classic Crew

Power Clean 3-3-2-2-1-1-1

3 Rounds For Time:
200m Run
30 Double Unders


Sabrina, Biggie, Lippy, myself, Kyle, Strange, Tony, and Adam participated in the Yolo Classic Saturday at CF West Sac.  Great performances by all of you.  Congrats to Strange on taking 3rd.  I heard standings were released somewhere, but after 10 minutes of web searching I gave up, so help me out if you know where to find them.

Good training workouts and a fun day.  Thanks to CFWS and CF Woodland for putting the event together.

Great Night!

REST DAY

It was a wonderful holiday party! I speak for all when I say it was great to see you guys in a setting other than our box.  You guys showed why we are a leading facilty with in a large community.  Our local CrossFit community is what makes this so special.  I know many of you couldn't make this due to other engagements but your help in raising gifts for Toys for Tots was noted.  I am pleased to announce we had just under 300 toys and smashed the goal of 200 set by Aubriana.  She will be so proud!  Thank you to Mayahuel for helping host and thank you all for making this past year a memorable one!  Now let's get ready to for this upcoming Sactown Throwdown and see if we can bring this years trophy back home.

Get Ready, It's Coming

Push Jerk 3-3-3-2-2-2

3 Rounds:
50ft Overhead Walk 185/115
30 Ball Slams 40/25

We have secured a venue and the Sac-Town Throwdown 2012 right around the corner.

Who: 
CrossFit East Sac, in conjunction with Again Faster, Reebok, The Garage Games Series, with program design by Blair Morrison.

A portion of the proceeds will benefit the Roseville Police Activities League who provides sport and fitness opportunities for underprivileged and obese children.

If you are interested in becoming a sponsor of The Sac Town Throwdown or being a vendor at the event, please contact throwdown@crossfiteastsac.com.

When:
Prelims - Saturday February 11th 8:00 AM - 5:00 PM
Finals - Sunday Febuary 12th 9:00 AM - 12:00 PM
Finals will include the top 10 teams from each division.

Where:
Placer County Fairgrounds in Roseville, CA
Check back for details on accommodations

What:
3 Division Team CrossFit Competition with teams of 2 men and 2 women who train regularly at the same facility.
32 Teams in each division = 384 Atheltes Total! 

This will be the largest competition in CrossFit history aside from the CrossFit Games.
There will be 4 exciting events on Saturday testing every aspect of your abilities you can imagine, with an epic final event that promises to be one of the most exciting events in CrossFit competition history.

With Blair Morrision of CrossFit Anywhere doing the programming, an amazing venue, and the resources available to us... expect to see a well rounded set of tasks with new and unique challenges that will push you to your absolute limits.  Spectating will be off the hook!

Divisions: (Each facility may field one team in each division)
Open Division - Put your best 2 men and women in the arena to bring home the cup.  This will be a highly elite level competition that will test the capacity of the fittest athletes alive.  All athletes must have the ability to complete all movements.  Failure of any athlete to compelte any movements or of a team to complete a WOD in the required time limit will result in a DNF and disqualification from the event.

Novice Division - For up and coming competitors who have been participating in a functional fitness program for 18 months or less at the time of the event.  Movements will be scaled to appropriate novice level and DNFs will be allowed to continue competing for a spot on the podium.

Masters Division - The age limit on this category will be 40 and over at the time of the event, making this a highly competitive masters event.  This division will be slightly scaled compared to the Open Division and DNF's will not be disqualified.  Put your best 40+ years old and let's show the world once again that elite fitness does not have an age limit.

Registration:
Registration for Teams, spectators, volunteers and judges will open on Friday January 6th at noon.  Get your teams figured out now, and DON'T BE LATE!

Check out www.sactownthrowdown.com for updates on event info.

Hanging With CrossLeberities

5 Rounds For Time:
3 Weighted Pull Ups 45/30
5 Strict Pull Ups
7 Kipping Pull Ups
Run 200m


Pat Sherwood, Austin Malleolo, and James Hobart were in town yestrerday on a road trip filing outdoor mimmal equipment workouts.  After deadlifting with Mark Bell over at Midtown Strength and Conditioning, they called us up and we met up at the nasty hill by Nimbus dam for down and dirty WOD. 

The workout ended up being a partner carry up the 200m hill.  It was decided that you can't piggyback carry an unconcious person, so firemans carry was the standard.  It was about a 3 minute effort up the steep hill, and it sucked just as much to get carried up as it did to carry someone else.  Nobody mentioned doing a second round after doing it once.

Pat carried Ian, the camera guy who weighed about 180.  Austin and James caried each other, and I carried Travis.  Trav got the short end of the stick weighing about 165, and having to carry myself weighing about 185-190.

You Guys Rock!

Back Squat 5-5-5-5-5

21-18-15-12-9
Kb Swings 53-35
Lunge Steps
Sit-Ups

Aubriana is so excited and wanted to thank everyone for going out of their way to help make this Toys for Tots party a success! This Toy drive was her idea and was inspired by her always wanting to sit out front of Crossfit, Lean On Me or the bagel shop up the street from our house and raise money for children in need.  She does this on a regular basis and rarely can see results like this.  I know it has inspired her to continue helping people in need and for that I would like to personally thank you!

We appreciate our members here at Crossfit East Sacramento and look forward to having you guys celebrate this holiday season with us.  We realize many of you have commitments already but that doesn't mean you can't stop by for a cocktail or five!  We will provide 2 drink tickets and Mayahuel has extended the happy hour pricing for our party so you won't break your bank if you decide to go home via the yellow bus!  The food will be taken care of so don't fill up prior to the party. 

I am looking forward to seeing you guys for adaptations class as we have over 35 people signed up. You are welcome to attend the normal WOD class earlier that morning.  Many of you have asked if we will be working out?  The answer is yes! However, you are welcome to take the class prior as our workout will be more on the lines of testing followed by an optional WOD at the end.  

Presenting The November On Rampers

3 Rounds For Reps:
Power Clean 135/95
5 Yard Shuttle Run
Deadlift 135/95
Heavy Rope Double Unders
Shoulder To Overhead 135/95

  Here we have Jimmy, Denise, Mishell, Shelley, Jake, and Paula. They were a great group to work with last month and I look forward to helping them improve even more. Introduce yourself when you see them and if you have any tips about your experience being a beginner I'm sure they would love to hear them.

Fall Strength Challenge Highlights

EMOTM 10 Min:
2 Power Snatches @ 80%

10 Rounnds
Sprint 100m + 5 Burpees Every 90 Seconds

Brooks, Josh, Tony, Cori P, Leah, and Loren competed in the Fall Strength Challenge at Level 10 CF in Oroville a couple weeks ago. Other than regionals, this event is the toughest individual competition in the Nor Cal region. 5 Heavy WODs in one day with some of the toughest competitors around.

The video gives you a glimpse of what these guys endured throughout the day.

Props to Loren who made the cut into the final two WODs and placed 7th overall. A great finish in an epic day.

Earn Your Holiday Party

AMRAP 20 Minutes:
Row 250m
15 Wall Ball
15 Push Ups


CF Davis, Woodland, and West Sac have put together an event that will take place this Saturday morning at CF West Sac.  Lets head over and get some!

The WODs-
WOD 1 Start Time 9AM
3 Rounds for Time: (12 min time cap)
1RM Deadlift
30 Wall Ball (20,14)
60 Double Unders

WOD 2 Start Time 12PM
Run 400m
 3 Rounds for time:
30 KB Swings (53,35)
20 Power Clean (95,65)
10 Push Press
Run 400m

For more info visit
http://www.crossfitwestsac.com/blog/cfws_news/yolo-holiday-classic-wod-announcement/

To register go to
http://yoloholidaycrossfitclassic.eventbrite.com/

Butterfly Pullups...and why you need to learn them

Rest Day

 

    The butterfly pullup is a variation of the kipping pullup that has become common amongst competitive crossfit athletes because of the speed of which the movement can be performed.  Today it is NECESSARY for anyone looking to compete at a high level to become efficient with this movement to prevent getting blown away.  Not only is this movement faster, but it is also requires that the body travel less distance so its actually a more efficient means of getting from point A to B.  I'd like to see more athletes pick this movement up rather than relying on the same crappy/spastic pullups you've done since you first learned kipping pullups.
    The butterfly requires a bit more coordination than the standard kip though its not as difficult as you might think.  We would probably teach you this style from the get-go if it weren't for the added coordination and because there doesn't seem to be a sensible way to use the bands.  With that said I would recommend that before an athlete wants to transition to butterfly pullups in workouts they should have double digit unbanded pullups so that to ensure some prerequisite level of upperbody strength is attained to protect your joints from inefficient movement.  Practice first the kick and then add the pull.  Finally learning to pull the chest through the window rather than pushing the bar away will allow you to string these together.  When you do make the transition be prepared to take a step back before you take two steps forward.  Its very common to be inefficient in the beginning before you really figure out the rhythm.  Also, I'd recommend that you start the transition by practicing the pullups in warmup, then adding them to the beginning of pullup workouts, and finally trying to use them the whole way through.  The movement can be a little hard on the elbows and shoulders when executed poorly so this is to ensure that the volume is kept relatively low.  If you get really good then you may aspire to this.

Walls, Balls and Toys

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

EMOTM For 20 Min:
5, 6, 7... Wall Balls 30/20
5, 6, 7... Push Ups
5, 6, 7... Mid Thigh Box Jump

Start at 5 reps and increase 1 rep every minute until failure. When you can not complete all reps, start back at 5 reps again.  Count your higest round and total reps.

 

Does your crossfit gym have a couple of walls to climb?  We have used these walls in competitions and we will be bringing them out again soon.  Sandbag throws over the wall and wall climbs are just a few of the fun ways we spice up the routines around here.

REMINDER!

I know this holiday party is getting a lot of mention on the blog.  It is very important to Travis, Justin and myself that you all attend.  It is our way of repaying some serious gratitude to you, our members.  We appreciate all of you taking the time out of your busy lives to make this place what it is. Cocktails at 7, heavy appitizer and food at 8pm along with live music and dancing. December 10th at Mayahuel.

*******Attention Former Hippies********

For Time:
500m Row
50 Box Jumps 24"/20"
50 Push Ups
50 Sit Ups
50 Jumping Pull Ups
50 Hip Extensions
50 Dips
20 Alternating Turkish Get Ups 53/35



Sunday January 29th, TJ's Gym Novato will be hosting the second annual Nor-Cal 40's competition.  This was a truly awesome event last year and knowing the crew from TJ's it will be even better this time around.  If you are in your 40's and you are at all interested in competing, please click the image above and sign up now!

Everyone who participated in this event last year had a great time.  Anticipation for this year is high and if you don't sign up right now, you are likely to miss out.  If your in your 40's and I am training you, participation is not a choice, it's a requirement.  I will just disown you for missing this.

Scaling will be allowed and encouraged where appropriate, so lets not sit around wondering whether you are good enough.  Just do it.

Lets get a big group together and show everyone how a bunch of retired hippies form East Sac can throw down.

Another Charitable Challenge

Deadlift 3-3-3-2-2-2

3 Rounds:
30 Burpees onto 25# Plate
Rest 90 seconds



March 24th at the Wells Fargo building downtown will be the 3rd annual Fight For Air Climb. 

This was a great event last year that a handful of our members participated in, including Jen Reynaga who beat over half the participants on the 34 story climb while wearing a 20lb vest.

This year they put in a 2x climb division for crazies like us.  I also expect you to be carrying some kind of heavy object with you.  Running up stairs would just be uneventful now wouldn't it, so lets take some vests, sandbags, small animals, or whatever to make it more entertaining.

 

We have a team registered, so go to the Fight For Air site and click "Join A Team."  The team name is CrossFit East Sac of course.  It costs 25 bucks to register and each participant is required to raise another 100, so 125 is the cost.  Its a bit steep, but for a good cause.  Not everyone who gets lung cancer is a smoker.  Get in on it, lets show up and have some fun while participating in a slightly different kind of torture than we are accustomed to.