CrossFit East Sacramento

Out In the Wild

3-5-7-9-9-7-5-3 For Time:
Unbroken Chest to Bar Pull Up
*If you break a set, you must rest and repaet the set until you get it unbroken

5 Rounds:
1 Min Row For Max Cal
1 Min Ring Push Ups


Here's the gang from the trail run out at Salmon Falls on Saturday.  They seemed a bit confused in this shot.  Could be the lack of sugar in our blood, or maybe the altitude, but that is Adam K and Brooks staring off into outer space.  Cherie, Derek and Kyle are staring into the sun as if they were on PCP.  Loren and Alice are greeting the mountain bikers.  Travis is making sure his numb feet are still there, and poor Alley is trying to figure out what the hell is wrong with all these people. 

We are shown here at the North end of Lake Folsom between the South and Middle forks ot the American River flow into the lake.  We ran 4.7 miles out from where we parked.  The second half of the run had some intense hill climbing bringing us from the lake level up to about 1400 feet elevation.  Doesn't sound that high, but give it a shot some time, this hill just keeps coming at you.   The run out took us between 50 minutes and an hour with Kyle Keller leading the charge.  We walked back to the cars at a lesuire pace enjoying the outdoors and good company.  It really is good to get out sometimes.  Thanks to you all for coming out.

Fablous 40's

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

AMRAP 7 Miuntes:
7 Hang Power Clean @ 60%
7 DB Push Press 45/30
12 Air Squat


The Nor Cal 40's was a fantastic event!  With 13 of our very own mom and pops competing, I am pretty sure we had more athletes participating than any other affiliate.
Brian N, Tony, Larry, Mike P, Trey, Calvin, Cori, Sabrina, Liz, Jen R, Tash, Donna, and Dawn = rolling deep.

Props of the day go to Cori Mering for her second place finish!  Cori placed 5th last year behind some fierce former gymnasts.  After a solid year of focused and dedicated training with this event in mind, It was awesome to see her compete against the same women and edge them out.  It was a hard earned and well deserved 2nd place finish. 

Sabrina Teller had a kick ass day finishing in 5th place overall.  She was one of only a few women to finish the 30 squat snatch at 85# and competed very strong all day.  Very well done!

Brian Nabeta was very consistent throughout the day and placed 7th overall, and Tony placed 20th. 
Looks like we picked the right masters team for the Sac-Town eh?  I can't wait to see you guys crushing it in two weeks.

The field of competitors at this event were the most bad ass 40 somethings in NorCal for sure.  It was great to coach and cheer for all of our atheles.  You guys all are my heroes.  Very proud of all of you.

Also shout out to HipFit who had people in the tent buying up smart ass shirts all day long.  They set up their tent right next to the Reebok tent, and proceeded to hang the famous Prebok shirt right in the front.  Classic.

Super Bowl Party At CrossFit East Sac!

REST DAY

Are you ready for some football?  Last years Super Bowl was great! We hosted a wonderful party with good food, great friends and a quality squares game.  Bring some food for others, some cash for a couple of squares and we will ensure some quality beer and cocktails to celebrate.  Super Bowl Sunday will be happening at CFES.  RSVP in the comment section!  

Let's throw a shout out to all those who are competing tomorrow in the 40 and over demographic of CrossFit.  This is one of the fastest growing groups of athletes and I for one am thankful I am 39.8 years old when you see some of the talent hitting these competitions. 

On a not so side note... How many of you can say you have ever produced or had something publicized on one of the most highly televised programs of all time.  You will never catch him bragging nor will hear him touting he produces and develops commercials with some serious famous athletes/actors, but Dave Mering of MeringCarson, along Cori Mering and Liz Ross of CrossFit East Sacramento have all had the pleasure of working with some serious talent.  Many of us only watch the Super Bowl for the commercials.  Take a look at something that MeringCarson produced and it aired during the 2009 Super Bowl.  

Another Corny Inspirational Video

Run 5 Kilometers
All Classes Will Be Running Today!


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

Throwdown Raffle and Volunteers

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

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


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

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

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

Habit, Obsession, or Just Plain Effecient

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

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


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

First Muscle Up Again

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

Deadlift Variations

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

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


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

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

Keep That Diet On Track

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

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

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

  The Kitchen WOD 

Competition Season Full Steam Ahead

Rest Day


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

Harness Your Inner Gymnast

30 Min Gymnastics Skillwork

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

  

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

The Same Thing Only Worse?

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


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

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

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

The Esscence of Creating Fitness

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


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

Creative Scaling

Overhead Squat 10-10-7-7-7

3 Rounds:
100ft Sandbag Lunge 80/50
25 Hip Extensions

Handstand push ups?  Who can do that?  Well, really, who can't?  Everything we do in CF can be modified or scaled to any ability level.

Liz shows is shown here doing a rather creative version of the handstand push up.  She is using a band for assistance, and using small plyo boxes to increase the range of motion.  Using assistance while increasing range of motion is key for developing more advanced CF gymnastic movements.

If we had someone who was totally afraid of being upside down, we have creative ways to work on that as well.  Don't be afraid to explore.  And if you're unsure how to approach a movement, ask a coach and we will get you going.



"Scaling the WOD, is not the same as scaling the intent or ambition."
-Scott Charles

Feeling Chipper Today?

As Many Reps As Possible in 25 Minutes:
Run 800m
30 Ring Dips
40 Box Jumps 24/20
50 Ball Slams 30/20
40 Pull Ups
30 KB Swings 53/35
50 Burpees
40 GHD Sit Ups
30 Handstand Push Ups


Yesterday Clean and Jerks, today the whole kitchen sink full of suck.  You never know what your going to get in this place.  Do any of you know why we call a WOD like today a chipper?

Looks Like This CrossFit Thing Is Starting To Catch On

2 Clean & Jerk's EMOTM @ 80%-85% 1RM (10 Minute Time Cap)

8 Minute AMRAP:
10 DB Walking Lunge 45/30
5 Double DB Snatch
20 Double Unders

 

 This commercial aired during the NFL playoffs yesterday. Crazy to see how a competition that started on a ranch in Aromas, CA in 2007 is now airing nationally televised ads. Every year this awesome sport grows exponentially and this will no doubt be the biggest, most competitive year yet. What crazy workout are you hoping to see at the 2012 Reebok CrossFit Games? 

Mr. Strange + Barbells = Successful Day

Rest Day


Alan Strange brought it hard core yesterday at the LaLanne Fitness Challenge.  He started off the day with a solid snatch at 225, then nearly got 240.  He had 240 locked out in the hole, but was falling over sideways and had to dump it.  No doubt he will snatch this weight soon.  Next he smashed the deadlift 275 and shoulder to overhead 155 couplet.  Smashed WOD 3 with toes through rings and light high rep front squats.  He hit a solid 2k row time for #4, all while checking out his biceps.  WOD #5 brought some difficulty with handstand walking, but it wasn't enough to take Alan off the podium.

Alan took 2nd overall and this kid is just getting warmed up!  Although this was a small comp with just over 30 total athletes, it was a talented pool of athletes.  In 3rd place on the men's podium is world class 800m sprinter Brendan Mahoney, and in 3rd on the women's side is Annie Sakamoto.  That should give you an idea of the caliber athlete our crew competed against.

Props to Leah, who PR'ed the snatch at 125.  Props to Ash who comepted strong all day and gained confidence in her abilities.  Props to Tony and Harlan for being the only 40 and 50+ ahtletes to throw their hats in the ring.  They both competed strong all day and Tony won his heat on the 2k row.  It was a blast to coach you all.

Survey Says

5 Rounds:
Max Reps Feet Elevated Ring Row
10 Clean and Jerks @ 65%
100m Sprint
Rest 1 Min


In an effort to better improve your blog-reading experience I am interested in your feedback on your preferred genre of blog.  I imagine this varies largely from person to person for folks flock to our community for various reasons.  I personally tend to prefer writing and reading blogs regarding performance and fitness theory.  However, these types of posts tend not to receive the responses that blogs highlighting our members' stories and achievements receive.  Then there are of course the announcement posts that keep you updated on events and relevant changes in our facility.  These are probably the most important posts to read though don't really start any conversations.  It also would appear that we are a community of shit talkers.  See the battle of the classes era if you need evidence.  However, the most celebrated of all post seems to be the undercover crotch shot.  I'll talk to Justin about bringing more of what you, the customer, are looking for.  In all honesty though I'm curious as to what you think.  Are there some posts you skip past while others you read and then check back for comments later?  Post feedback to comments.

Shit Women Say to Personal Trainers

5 Rounds:
Run 200m
15 Wallball 20/14
15 Box Jumps 24"/20"


This video has been circulating all over the web the last couple days, but for those of you who haven't seen it yet, there are a few good laughs in here.  Watching this video takes me back a few years to the personal training days.  The reason this makes me laugh so much is because it's so true, this is the exact shit women say to personal trainers.  It has been a real blessing for me to open a CF box and train people with performance oriented goals.  I still hear some of these types of comments from time to time, but at least they are much fewer and farther between.  Thank you all for approaching your fitness with performance in mind vs. the silly myths of Shape Magazine. 

Competitive Has No Age Limit

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

5 Rounds For Time:
15 GHD Situps
10 Sumo Deadlift @ 50%


The pictures on the right of Paul Johnson were sent to us in a Christmas card that read, "Because of you guys I was able to do this competitively @ 52 years old.  Huge thank you!" 

Paul has been a member here for just over a year now.  He has lost a good 30 lbs and is always telling us about how much better he feels on the bike and how much faster he has gotten with his increased fitness level.  Way to go Paul on putting your hard earned fitness to the test.  Looks like fun!

Going After Your Weakness

21-18-15-12-9-6-3 of:
Ring Dips
KB Swings 70/53


I don't like to put up posts with myself on this blog, well actually I do, but I try not to for the most part. Didn't have anything great for today but I thought I would share this clip Mark Bell made up of Travis and I lifting and comment on why we are training over there.

Travis is a good 20# lighter than your average elite CrossFit athlete, so strenght is always going to be a huge priority. For me especially, my squat and deadlift are my worst two abilities. I have been working on them for a few years solid and it stinks to say it but, in the community we are in and with the athletes I compete with, having a 335 squat and a 425 deadlift just sucks. Well it just so happens that there is this guy right in our home town here who is in the top .001% of the strongest people alive. Think 1000+ squat, 800+ bench and 800+ deadlift.

Although the sport of powerlifting is quite different than CrossFit and the athletes use various tools that we don't, you can take all that away and they would still be the strongest people alive. So we decided to tap into the best resource we could find. Working weaknesses with vengance is the only way to stay near the top of this sport where new super athletes keep coming out of the woodworks every day. While we are busy getting stronger we are also learning about strength training from a new perspective that will help us make you all better athletes. Mark has probably forgotten more about strength training than Travis and I will ever hope to know. Although our squats are pathetic compared to many the people who train at Midtown, we are learning a ton, getting stronger, and working our goats. For me it is really motivating to train at a place where there are girls who warm up with my max, seriously!

To see some videos of really strong people making silly strong lifts right here in our home town, check out www.supertraining.tv.

Oldie But a Goodie

"The Bear Complex"
7 Sets of the following for max load:
Power Clean
Front Squat
Push Press
Back Squat
Push Press From Back

Do 5 rounds resting as needed between and increasing the weight each time for a max attempt on round 5.  Complete each movement before starting the next.  You may rest the bar anywhere on the body during a set, but you may only touch and go between each push press from the back and starting the power clean on the next round.

3 Rounds:
30 Burpees
:90 sec rest


The Bear is one of my favorites.  Its kind of weird because it also scares the shit out of me and can be one of the most miserable things you can experience in the gym... that is if you push yourself to that liit.

Here is an old school video of some real CF OG's doing the bear complex in the parking lot of the original CrossFit in Santa Cruz.  These guys had not been doing CF too long when this video was shot, and there are some technique errors that none of these athletes would make now days.  They also would lift significantly more than they did in this video.  Just goes to show you how far this community and these athletes have come in a few years.  Test your eye for movement and see if you can pick out some of the technical errors in the movements.  Then go into the gym and see you can out-lift Freddy or Jolie in their CF infantcies. 

The longer you can hold off flaws in your movements, the more you will lift, but eventually at max efforts we expect to see some mistakes, so don't be afraid to push yourself a little beyond the limts of perfect form.

You Drink Enough Water? Not Beer Lene.....WATER

Five 2 Minute Rounds:
Run 200m run
Max Power Snatch @ 65% 1 RM In Remaining Time
Rest 2 Minutes

 

 

  The first 2 mintutes of the first video explains how we can test for hydration. Kstar also gives a couple of electrolyte options that can better hydrate you. I myself can admit I have come to the gym feeling wrecked and have a hard time stretching. As said in the video dehydration makes the sliding surfaces in our body tight and, as a result, not so sliding. The second video explains that a good rule of thumb is to take half of your bodyweight and drink that many ounces a day as a base. If you workout for an hour and your shirt is drenched in sweat, then you have lost quite a bit of electrolytes and should add 16-20 more ounces to that base number. In other words, drink up. If you are not going to the bathroom a lot, then you probably aren't hydrated.

What is HIPFIT?

Rest Day


I feel that I owe the gym an apology for Saturday morning. No, it's not for yelling at someone, throwing weights at someone, screaming profanities or being wasted, it's for confusing them. I promise, the last thing I wanted was for our members to think that they drove to Denio's or Loaves and Fishes yesterday morning. My bad.

Hopefully, what they discovered (once they strapped their sungalsses on) was a neon filled tent full of some amazing CF centered clothing! If not, oh well - we'll just go back to our day jobs now and call it a day. 

HIPFIT held its international "soft opening" on Saturday to the delight of the CFES membership -well, we think delight. Some looked terrified, whatever. "What and who is HIPFIT" you might ask? Well let me explain...

It all started way back in 2011 at the CrossFit Games in Carson, CA. CFES had a large contingent of members that made the trek but one group in particular seemed to stick together consistently throughout the games. What we noticed (among many, many other things) was that the apparel community seemed to be too focused on the loud, obnoxious, over-the-top designs that would appeal to me, er, to a rather limited audience. Everyone has seen the "WODKILLA" shirt, right? Well, how many of us can actually kill a WOD? Certainly not I. In fact, many WODs come way too effing close to killing me. True story. So, not only would I feel like a total d-bag wearing that shirt but it's just a plain old lie. Anyways, I'll leave the numerous examples at that for now. 

We decided that the timing was right to make something of this. Being the grossly creative types that we are, we started throwing out alcohol fueled, deeply sarcastic ideas for t-shirts throughout the weekend. Self deprecation definitely runs thick in our group. After all, if you can't make fun of yourself, you just aren't a normal human. If you need help ask any of us, we'll find something about you to make fun of. It's easier than you might think. 

We also decided that there is a market for clothing that is wearable inside the gym and also outside of the gym. Not everyone wants to wear a "Huge Snatch" shirt when they are going to brunch with Mom and Dad, but maybe they don't want to get all dressed up either. This concept led to the "Rest Day" line. Think of it as lululemon for people who actually give a shit about their wallets. That, and people who want some variety in colors and styles. Yes, there's the crazy bright neon gear but there is also some normal subdued colors too. Check it out, you'll find something you like.

Our final market that we identified were the various affiliate owners. In discussions with a few, it dawned on us that the t-shirt aspect of the business was purely a side venture, not worth the effort aside from appeasing the members and to get some free advertising out in the public. We looked at costs and saw an opportunity for affiliate owners to start turning a profit. Enter CFES as our very first client. That's right - those amazing baseball inspired tees that you love to wear so much are a HIPFIT creation. We're taking this model to other boxes and spreading the love.

By now you have to be wondering who we are, right? Of course you are, Well, the "we" in this crazy bunch are: Anne and Pat Harty, Jen Terrill, Hollis Reilly and me, Ryan Lippmann. This little venture is a CFES original, directly attributable to relationships formed through working out and forming lifelong relationships together. I consider my partners among the most important people in my life. For this week at least.

So what's next? Well, we'll be officially launching our brand at the OC Throwdown next weekend. After that, we'll be travelling to the NorCal 40's as well as having a presence at our own Sactown Throwdown. After we get some traction, the sky's the limit! Our website (hipfitthreads.com) is under construction currently but feel free to "like" us on Facebook (facebook.com/hipfitthreads) and follow us on Twitter

(@hipfitthreads). We've got some amazing content that I'm sure you will all enjoy... well except for Justin for obvious reasons. 

CFES truly has amazing members. Where else can you meet and work with your friends and have a complete blast doing so? I'd like to think nowhere else like this! Thank you to all who have encouraged, supported and lent a hand in the formation of what we really hope to be one of the new, great, up and coming companies in the CF community!!

If any of you have questions, comments, feedback, ideas, custom shirt orders, anything - please let us know! We're all family here. Just don't get too naggy or whiny or we'll sick Travis on you. 

Thanks again for supporting us!!!!

Ryan "No Rep" Lippmann

Hollis "Big Red" Reilly

Anne "Mama" Harty

Pat "DudeBro" Harty 

aaaaaaaannnddd Designer Extraordinaire....

Jen "&Jen" Terrill

You can contact me at norep@hipfitthreads.com

Intent

Bench Press 5-5-5-5-5
Max Reps @ 80% of Heaviest Set of 5
Max Reps @ 60% of Heaviest Set of 5

Then: 6 Sets
5 Touch n' Go Push Jerks (As Heavy as Possible)
20  Second Row/Airdyne Sprint- Note Calories Each Set
Rest 3:00
*If Your Heart Rate is Still Jacked up then Rest an Additional Minute.  If This Happens Twice then the Workout is Over.



     In CrossFit, we prepare for the "unknown and unknowable," but contrary to the beliefs of some, we should not subject ourselves to anything and everything with no regard for the workout's desired stimulus or response.  Training with intent is a necessary step for all seeking long term growth.  If you tend to approach a workout without consideration for what you're aiming to improve then you'll likely ultimately plateu.  I recognize there can be a psychological benefit "just getting the work done," but subtle differences in effort will have ramifications in the way it effects you body.  Consider this, we even have a program dedicated entirely to the idea of adapting workouts for a desired stimulus depending on the individual.
    If we consider the conditioning workout above then you might realize that you'll be rowing for two minutes. Total.  Now two minutes may not seem like much but when you consider the effort, pace and desired response (building the phosphagen/ATP energy system-to move faster for longer) then you'll realize the demand is great.  To help ensure the desired response is maintained we added the restraint of resting an additional minute and stopping when too fatigued.  If we were to reduce the rest to 1 minute recovery would be insefficient for all out sprints and we would be training in a fatigued state thus dipping into the glycolytic system.  We are asking you to check your ego and recognize that training these sprints under fatigue will offer diminishing returns.  The push jerks are too performed in a sprinting manner; the touch n' go demand require zero rest and at a heavy load will force major midline stability and have almost a plyometric affect.  This is a much different task from reseting after each rep and is also worth noting that the workout calls for a push jerk rather than a push press because this is a more efficient movement (you can move a heavier load easier) and at this point in the session you're shoulders are smoked (you just performed 30+ heavy bench presses).  What I'm trying to illustrate here is that subtle differences in intent and demand will have ramifications on the way your body responds to the workout.  Having a plan (no matter how good or bad it may be) is going to be an important tool in your continued development as an athlete.

Big Deadlifts!

21-15-9 of:
Power Cleans 135/95
GHD Sit Ups

The male and female gym records were broken Tuesday night during team try-outs. Cori P hit 310 at a body weight of 120, and Mr. Strange hit 500L-Bees! These are real strong lifts and I am lucky to have gotten them both on video so we all can be wow'ed and give them props.

If you watch Cori's deadlift, there is a good degree of rounding of the back. She looses good position right away as she has a bit of trouble getting the lift started. Once it breaks off the floor, it comes up with good speed. Very strong.

Alan's back rounded about as much as a back can possibly round, and he picked it up so fast and easily it almost looked like he was gonna power clean it. I think Alan is capable of stabilizing his midline much more than what we saw in this shot. Ugly, but Fricking STRONG!

I feel it is important to recognize that round back deadlifting as seen here is not how we advocate training in our program. These are high level athletes who were in a competition for a spot on a team. This is not a training session. Ugly form in the name of a heavier lift may occur in competition where it is, "on the line" so to speak, but should be kept to low frequencies . The risk/reward trade off of the situation is well understood by athletes at this level. Tolerance for this type of form breakdown should be reserved for competitors in competitons. For most CrossFit gym goers, the risk of injury from lifting heavy weights with this type of form is totally unnecessary and greatly outweighs the benefit.

We will tolerate a degree of form break down, especially with experienced athletes. It is normal to see some degree of form breakdown when someone is working at a max effort. As an athlete gets closer to the limits of their physical capacities, a certain degree of form breakdown may even become necessary for continued strength development. For those of you out there who are doing CrossFit as a way of staying healthy and fit for life or just looking good, check your ego at the door and scale load/intensity to appropriate levels.

It is important for every person to practice deadlifting in some way shape or form. The risk of not deadlifting is probably almost as bad as attempting Alan's deadlift. We are born to deadlift things. So I guess what I am saying is to be diligent with your approach and with your goals. Treat this exercise, as well as many others, with respect. You can still become exceptionally fit without putting yourself in a dangerous situation.

Throwdown Teams Announced!

After two massive try-out sessions, the teams have been picked.
Great job to all participants.
Open - Travis, Blake, Cori P, Loren
Novice - Alan, Colin, Leah, Ashley
Masters - Brian N, Tony, Cori M, Sabrina

Congrats to you all.  Appoint someone on your team to get the team registered tomorrow at noon sharp!

How Do You Become Great At CrossFit?

Front Squat 1-1-1-1-1-1-1 (See Perfect Example Below)

EMOTM For 12 Minutes:
5 DB Deadlifts
4 DB Hang Power Clean
3 DB Thrusters
* Go As Heavy As Possible


#1 Answer...  Listen to your coaches and execute.

Lene has been doing a great job getting extra attention and advice to the adaptations participants about modifying workouts and focus work on particular exercises.  Lisa Martinez is the shining example of taking her coaches advise and putting it to work.  She has been in the gym before and after classes religiously working on her front squat, and look at the result!  Deep, deep, deep, with a rock solid middle.  Upright with the knees way out.  Elbows way up with the bar resting deep in the shoulders.  This is amazing!  I really want to see how heavy you could take this movement.

Great job Lisa on putting in the extra work, listening to your coaches, and achieving a stellar front squat.  I think its time for you to get a huge front squat PR and shift your focus on the next skill at hand.

Introspect from Scott Charles

3 Rounds For Time:
200m Run
20 Pull Ups
200m Run
20 Push Ups
200m Run
20 Sit Ups
200m Run
20 Air Squats

Crossfit and the Nature of competition: a Few Notes and Comments

Last year right about this time I joined my local Crossfit gym, Crossfit East Sacramento. CFES is not a “gym” in the usual sense. Virtually all of the workouts are done in groups. Sometimes individuals work out alone as needed. But the essence of Crossfit, at least at CFES, tends to be driven by a sense of community. And therein lies an interesting effect — the concept of “competition”.

Crossfit is more then just rigorous — it demands mental and physical discipline that goes well beyond casual. That’s one of the reasons I like it, because it’s tough. It’s fast paced, and addictive. You can see it on the faces of the people in the group. And there is a high degree of competition. But the CF concept of competition is unlike anything I have encountered in the past. It’s as much social ideal as it is individual achievement.

I will describe it this way. Think of yourself living in a village of 500 people, half of them children. A remote place, far from anything convieneint. Everybody knows everybody. How does the village manage to thrive? Which is to say how could the group manage itself in such a way that there would be the highest probability for a continued existance? I would suggest that every individual would have to able to contribute as much as needed most of the time, and 110% some of the time.

So how exactly would you know what level of contribution each individual could make? Certainly there would be wide differences. And therein lies the secret to success: the ability to contribute across different challenges at different times. Unknown challenges, random, as fate would have it.  As it is written, the battle does not always go to the strongest, nor the race to the swiftest, but time and circumstance happeneth to all.

If a child falls into a place with a narrow opening, get a small wiry person to pull him out. Get some strong people to move the rocks out of the way. Need more help? Send someone who is really fast to get the message out.

That’s the secret of Crossfit: get every individual trained across as many different domains as possible. Intense work, constantly varied. Make the whole group stronger. Some people will excel at one thing or another — running, jumping, lifting, being nimble. Some will be good at all of those things. That’s the nature of life. No matter what, the whole village celebrates individual success, and the whole village celebrates it’s own triumph over adversity.

My commitment to my own success rests on two precepts: I check my ego at the door, but not my ambition. I see people around me who are stronger, faster, quicker of wit — and I compete with them. I don’t often come in first. Or ever near the top. Mostly I’m near the bottom. That doesn’t stop me. Nor will this change over time: new members will join, and most likely they will be younger and fitter. That’s not stopping me either. Because it’s not so much that they are “beating” me, rather they are showing me the possibilities. It’s tough, sometimes frustrating. But I doubt if anyone is worried about “beating” me, and in any case the tendancy at CFES is to celebrate everyone’s successes, no matter what level they are at. It’s the discipline, the resolve, and the participation that counts.

Because after all, is there really a choice? The world is competitive no matter what I do. I can choose to participate in the intensity of life, or not. So I choose to participate.

Well that’s it for today. Thanks for stopping by and have a great day!

-To visit Scott's blog, go to http://libernetics.com/
Thanks for your input Scott.

Inspiration

5 Sets For Max Load:
1 Snatch Deadlift
1 Hang Squat Snatch
1 Overhead Squat

4 Rounds:
:45 Sec Max Reps KB Swing*
:15 Sec Rest
:45 Sec Row/AirDyne for Max Cal
:15 Sec Rest

*Use the heaviest KB you thing you can hang onto for the 1st :45 sec.

Our friend Ingrid was in Sac over the holidays and did some workouts with us. She broke her previous PR (130) that had been stuck on for some time. Ingrid was making great lifts and getting great coaching ;-P and went for 135. Boom got it easy. An over body weight snatch that broke the CFES house record. Good lift girl! and great to see you over the holidays!

This Little Event Is Starting Next Month

 No WOD at the box. We are closed for the day. That doesn't mean just sit on your ass though. Get outside and do something fun, challenging, new, or all of the above. 

  For those who didn't get a chance to compete last year, the 2012 CrossFit Games Open is upon us. 5 WODs in as many weeks. Video tape your performance or get it verified at a CrossFit box (like ours). Last year was a lot of fun and gave us all a nice bit of individual and gym based competition. Need a little motivation to start out the new year? Train hard leading up to the open, register on the 1st, give it all you got. ANYBODY CAN SIGN UP!