CFES Blog

Alright Softies, Hope You Had Your PR Bar!

Newbie Throwdown!


What would Roger have to say about this?

Go out there and give it HELL today!

NEWBIE THROWDOWN DETAILS

5 Sets
2 Push Jerk + 1 Split Jerk @ 85%

5 Rounds:
5 Power Snatch
25 Air Squats 135/95

Heat Times

Get here at 7:30.  We will get things started by 8:00 and be running heats by 8:30.

BBQ will start at 3ish.  We are getting the meat and each team should bring a team to share.  In the case of a tie, the team with the best side dish will be awarded the higher ranking.

Instead of having a bunch of volunteers, athletes in this competition will judge each other when you are free.

Get pumped, this is going to be a day to remember!

Smashin' It!

10 Rounds Each For Time:
10 Push Up + DB Row 45/30's
Sprint 100m


Lots of solid PR's on overhead squat yesterday.  Interesting since we really haven't been overhead squatting much lately.  Give Travis a high 5 because this shit is workin'. 

Here is former marathon runner Ashley with a PR at 135!  135 is a big benchmark on any lift, especially the OHS.  This was a 10# PR for Ash and it went up easy.  She actually went about 2" lower than this, but stood up so quickly that I missed the shot right at the bottom.  Great position and focus.  I am guessing that a 150 OHS is in the near future.

Lene Is Full Of Surpirses

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

10 Minute AMRAP:
2 Push Press @ 135#
3 Split Jerks @ 135#
4 Hang Squat Cleans @ 135#
24 Double Unders


I have heard that high levels of estrogen enhance flexibility. 
Anyone else heard anything like that?

Calling All Stong Persons and CF'ers

5 Rounds For Time:
15 Knees To Elbows
15 Hip Extension
15m Handstand Walk
15 Box Jump 24"/20"

The Strongest Strongman Challenge
It is a Globo Gym event, but it looks like a lot of fun, and 5 events lasting less than 1 minute each should be a fun day that won't ruin the next full week of training.

If you're interested in participating in a more traditional strongman event, let's get a crew together and head out to Vacaville for this one.  Drop me an email if you sign up, and we can try to get together a few times to practice some of the events and do some strongman training.

Click here to download athlete packet or visit www.thestrongestcontest.com for details.  They have added a women's division, so let's go show them what CFES women are made of.

If you want to do this, do not delay.  I know a bunch of the local CF's already have wind of this and you know what that means.  The first 50 to mail in their sign-ups are in, and everyone else is out of luck.  This will sell out fast.

LaLanne Summer Throwdown
Also for anyone interested in a more classic CF competition, LaLanne Fitness in SF is throwing thier summer throwdown Saturday August 25th.  This is going to be a massive event with 200 individual competitiors at LaLanne's new 10,000 sq ft facility.  Click the image below for more info or to register.

They are in need of volunteers as well, so if you're free, register to help out.

Another Tool For Us "Soft" CFer's

7 Sets:
3 Deadlifts+3 Sumo-Deadlifts

For Time:
21-15-9
Kettlebell Swings
Ring Dips

 

 As flattering as it was to be called a Ferrari by Roger, I am sad to admit that even I have some problems. Shocking right? Seriously though, our feet can be neglected just like any other part of the body. This silly tool actually works. Whenever there is a wod with a lot of box jumps, double unders, or running, my feet light up in pain. Using this before and after a WOD definitely helps open up the feet and I recommend it to anyone with plantar fasciitis/foot problems. 

 Buy It On Amazon.com 

East Sac Barbell Club 1st Mock Oly Meet

Rest Day


Yesterday was the 1st mock meet for the barbell club in thier training for the Tommy Kono Olympic Lifting Meet in August.  It was a blast to watch everyone lift one at a time, meet style and see how much everyone has improved and how aggressive everyone is lifting.

Coach Matt P, who lifted in two meets last year and has a knack for semantics, lead a discussion on the basics of how a meet flows then everyone proceeded to lift in order of strength under the timing constraints of a meet.  Travis judged the lifts and helped teach the lifters about meet standards and etiquette. 

Great job to all of you!
Looking forward to seeing you all in singlets and lifting heavy shit in August!

Have We Gone Soft?

Bench Press 5-5-5-5-5 @ 85%

5 Rounds For Time:
10 Front Rack Lunge 95/65
10 Pull Ups

Crossfitters Are Obsessed and Soft – An Open Letter to the Community and Sport that I Love (Hate).

Now before you go and get your panties in a bunch and go off on me and tell me how your obsession is a healthy one and hard core you are (or how soft I am) take note that everything that I say here applies to me as well.  I’m also pretty sure that 99% of folks who read this are probably better at CF than I am.  So let’s get that one of the way as well.  This is not about being a better athlete.  It’s about something more.

First of all, I am not suggesting that CFers are not good athletes, quite the opposite. I think CFers are fantastic athletes, the best in the world.  I ought to know; I have been doing it for almost four years and have seen some amazing performances by men and women, young and old.  I believe in CF. I believe in proper form, intensity, recovery and good nutrition.  I don’t always execute along all of these dimensions, but I try.  But I also believe that we are living these principles in excess.  I believe that we have adopted this programming and way of life in an inflexible way that is fundamentally in opposition to what CF is in fact about.

Why do I think that?  Well, one of the main principles of Crossfit is “constantly varied” which is of course closely tied to the principle of “the unknown and the unknowable.”  Perhaps that means different things to different people, but to me it means at least one thing…you had better have the intestinal fortitude and the mental toughness to deal with shit you didn’t plan for, you didn’t train for, you didn’t buy special gear for and you didn’t take level whatever the F… cert. for.  And if you can’t do that, then I don’t care how many times you WOD a week and how much you can lift or jump or run, you are soft.

What exactly am I talking about?  Let’s take a close look at the community.  It’s mostly made of young(ish), affluent, white members…in other words, people who have lots of disposable income and time.  And what do those people do with that time and money?  They spend it on CF, CF gear, CF Certs., CF competitions, private training, massages, yoga, grass fed this and organic that.  That’s great!  It’s great for CF, it’s great for CF spin-off businesses (you thought Rogue was a character on X-men a couple of years ago and now you have at least three products from them), great for the smug assholes at Whole Foods and perhaps even for CFers (thought I doubt it).

But do you really “need” all of this?  Do you really need to fret that you didn’t get enough sleep when you’ve slept 7 hours instead of 8, or that or that you didn’t have your 8 1/4 almonds that afternoon, or that you only had 4 coconut waters today day instead of the 6 you “needed” or that you didn’t go see the massage therapist?  Have you traded one unhealthy obsession (food, booze, work….all of the above) for another?  Do you really “need” all this prepping, pampering, attention and stuff? Are you this delicate, this inflexible such that ALL the stars have to be aligned in you CF world for you to do a stupid 12-minute WOD?  Or are you just a little self-absorbed and indeed “soft.”  Surely coach Glassman didn’t have this in mind when he started this madness or, did he that evil genius!

I propose to you that you don’t need all the stars to align in order for you to have a good WOD or even a great one, or more importantly to enjoy doing CF and living the CF lifestyle.  You don’t need 500 grams of protein per day from some cow that got its ass massaged out on the prairie.  Your almonds and avocados don’t need to have been hand picked by some fantasy gentlemen farmer (they don’t exist, Mexican labor is the reason you eat a $5 avocado that Whole Foods hosed you on) and you don’t need to get worked on three times a week and you certainly don’t need 10 hours of sleep a night.  It’s ok if the stars don’t align on all of those things and you still have to do a bunch of WODs that are really tough.  I mean you are a CFer right?  And you can do anything, right?  Maybe it’s me, but I don’t think that getting 48 rather 53 grams of protein or 7 rather than 8 hours of sleep is going to be the magic formula that sends you to the Games.  I mean maybe for the Ferraris among us (Travis/Justin/AO/Brooke/Loren) that kind of fine-tuning and obsession makes a difference.  But the rest of us, well, we’re Chevy trucks (or Toyotas, relax fellas) and I don’t think that it’s going to matter.  There’s also another more important reason I think this type of obsession is a problem, and that is that in the real world, none of the stuff that we “must have” exists!  Because outside of our little CF bubble, people go to work and labor all day in difficult conditions and with less than “optimal” nutrition, hydration and sleep, and guess what?  They are fine!  They are not walking around whining about it!  And check yourself right now before you start telling me how you are an elite athlete doing hard work.  Because you know you are a just a desk jockey playing pretend for 20 minutes a day.  Meanwhile there are soldiers who slog through crap all day with an 80 lb. pack and fireman hauling shit up 10 stories and people who slave over a grill in a hot kitchen so you can have your grass fed slab of meat and others who do more in a day (with less) than you and me do in a week or even a month. So I can’t help but ask, how would we fare under those conditions, without any of our CF “must haves”?

At this point you might be saying, what the hell does this guy know?  My Fran time is better than his, I can DL more than him, run faster than him (yawn…I’m already bored with your response) precisely because I do ALL these things that he thinks are bullshit and I do them ALL the time.  To which I would say you are right!  But if at this point, your take away is that this is about having better CF performances, then I think my point is both made and lost at the same time.  If you think it’s about more than that, then perhaps we are getting somewhere.  This is about taking a hard look at all the CF “must haves” that I think ultimately make you soft, and how trading one obsession for another is not healthy, and frankly, makes you boring and less interesting to be around.

You want to prove me wrong?  You say you are not soft and you’re not obsessed.  Ok, go ahead and go a month without any of the ancillary programs and gadgets you have.  Go a month on 6 hours of sleep per day, and without your Whole Foods propaganda fix.  Go a month without getting worked on, or obsessing about a CF seminar.  Go eat non-paleo (Eat a pizza for f…’s sake!  It’s one of the greatest things on the planet) and then go do your stupid WOD, the WOD that you think is the single most important thing in your day.  How about you try this one on for size.  How about this, try going a week without having most of your conversations with your friends and family be about Crossfit (which in most cases means they are conversations about you).

Go do all of that and then come back to me and tell me you’re not both soft and obsessed.  When you do that, I will believe you...maybe, right after I finish my foam roll and my organic soy latte.

Roger's Father's Day WOD

Roger didn't want me to post this video with his rant, but I needed a piece of media from the post and it actually is a good example of not being soft.  On Father's Day, with the gym closed and very little to work with, Roger made it happen hardcore, probably on 4 hours sleep.  This was not "soft."

Annonucing Our New Class, FlexNastics

Snatch
70% x 2
75% x 2
80% x 1-1-1

'08 CF Games Final Event
For Time:
30 Squat Clean Thrusters 155/105

Jason Khalipa Final Event '08 2:47 - youtube video



We will be adding a new type of class to the schedule here at CFES on Tuesday and Thursday mornings at 7AM and 9:30AM we are calling FlexNastics.

FlexNastics
This will be a one hour class focused on intense flexibility training and development of fundamental gymnastics skills that are directly applicable to CrossFit.  FlexNastics class will start with a brief warmup and move into an intense flexibility session.  After flexibility work, you will work gymnastic skill progressions that are accessible to all levels and abilities. 

Class will conclude with a brief WOD that is focused on continued skill and strength development in the realm of gymnastics.  This is a great supplement to your normal WODs and will greatly benefit those who struggle with range of motion, core strength, and body awareness.

This is a fundamental program!
You will not be taught to perform skills like those in the slide show above, but rather fundamentals that will greatly improve your all around fitness.  If you struggle with mobility, or basic body weight strength, come to this class and put in the work you need to become a better more fit athelte.  If you want to learn tumbling and flips and crazy shit, come play with us over at West Sac Gymnastics Center.

Why should you want to work on your gymnastics? 
How 'bout this little tid bit?  The coach of this new program, Amber, placed 75th in the CF Open this year, nearly qualifying for NorCal Regionals AFTER ONLY DOING CF FOR 6 MONTHS!  Ability in the realm of gymnastics simply equates abilty in every other physical ability.  You should want to get a piece of that.

About the coach, Amber Graupner
USA Gymnastics Professional Certification
USA Gymnastics Safety Certification
USAG Fundamental Certification
Ranked National Team Coach
Ranked Junior Olympic Team Coach
CPR/First Aid certified

Amber has been competing and coaching gymnastics for 10 years now and has quite an impressive resume.  She herself achieved Level 10 as a gymnast, was a 5 time state champion and 2 time National qualifier.  She has coached over 30 state qualifiers, 15 state champions and 3 national team members and has had 3 of her athletes receive gymnastic scholarships to D1 schools.  In a word... LEGIT!

Amber has been coaching Travis and I along with some our our fellow coaches and gym owners for the last 4 weeks over at West Sacramento International Gymnastics Center.  In that time she has coached us to do things that we didn't expect to be able to learn in such a short time period as well as introduced us things that are going to take a long time to become proficient in.  We were so impressed with her coaching skills and abilities that we decided to bring her on to coach some classes in our facility.

New Shirts, New Deal, Limited Time, Get In On It!

EMOTM of 15 Minutes Alternate Between:
80yd Push Prowler Push 50/30 (even minutes)
10 KB Swing 70/53 (odd minutes)

click any image to enlarge,

I have been working on a new system of getting CFES T-shirts designed, pre-ordered and printed, so we can start regurarly producing new designs and getting them for cheaper than we have been able to in the past, which means we can sell them to you much cheaper!  They will be printed on the same high quality American Apparel shirts we have used in the past.

One of the ways we will be getting the cost down is to have you all pre-order the shirts, so please read all of this carefully then click the link at the bottom of this post and start ordering away.

The deadline for this pre-order is this Friday at noon.  Your shirt will arrive at the gym Monday June 2nd, just in time for the 4th of July.  Pre-order shirts will be 20 bucks, and we will sell them for 25 in the gym, but we are only going to order a handful extra, so pre-order is the way to make sure you get the size and color of your choice.  If you snooze on this, you will most likely lose.



Mock-Ups

Actual Garmet Photos

Men's Tee Sizing (Same American Apparel shirts we have been using)
Women's Tank Sizing (Same Bella tanks we have been using)
Women's T-Shirt Sizing


Pre-Order Instructions:
1. After reading these instructions, click the link below and execute these instructions.

2. You will need to create an account with CreateMyTee.com. Enter your name and contact info and choose an username and password that you can remember easily for future orders.

3. Click the next link that says ENTER MY ORDER SELECTIONS

4. You may then scroll forward and backward through the color and style selections for the order. Simply put down the number of each size you want for each color and size you wish to pre-order.

5. Proceed to checkout like any other online order.

6. Pick up your shirts at CFES on Monday July 2nd.

Click here to order yours now!
Pre-orders must be placed by Friday at noon sharp!

Getting Your Beauty Sleep?

Front Squat 3-3-3-3-3-3-3 @ 75-85%

5 Rounds:
12 DB Deadlift
6 DB Push Press
12 Toes To Bar

Click image to enlarge and see full image.

We talk about exercise.  We talk about stretching.  We talk about diet. And sometimes we mention sleep.

Maybe we should revisit and re-evaluate the sleep thing.  You're in the gym busting your ass to be healthier, maybe even eating better and doing some mobility here and there, but when it comes to the sleep thing the excuses start flying.

Let's face it you're going to be less productive, you're going to hamper your progress in the gym and get fatter.

My challenge to you is to set a bed time and stick to it.  Get 8 hours of bed time every night.  If you can do it, you'll see how much better you will feel and how much more productive you can be. 

Oh, yeah... cut out the afternoon caffiene too.  I know you say you can go right to sleep after a cup of coffee, but you are screwing up your rest whether or not you want to admit it.

So You Say You Wanna Get Stronger...

4 Rounds:
Row 500m
Run 400m


This weekend is the CF Powerlifting Certification right here in town at Mid-Town Strength and Conditioning, home of Super Training.  Building strength is the toughest piece of the fitness puzzle and also the most important in terms of your physical performance.  Look who's winning at the CF Regionals and Games, they are strongest athletes out there.

Yes you will have to spend $600, and yes it will take your entire weekend, but the knowledge and coaching you will get is priceless.  It is also a very unique oppritunity to do the seminar at Super Training where there will not only be world class lifters Mark Bell and Jesse Burdick, but Mark's entire team of lifters will be there to help.  They also have powerlifting equipment that you will not be able to use at most CF facilities where these seminars are typically held.  What I am saying is, you should do this seminar vs. waiting for another one somewhere else.

Click here for registration and details

Newbie Throwdown Clues and Teams

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

Partner AMRAP 12 Minutes:
Carry Partner 50ft
10 Burpees
Other Partner Goes



You all have been emailed a copy of the roster spreadsheet with phone numbers and email addresses.  Please contact each other immediately and start arranging your team training times.

If you're on the above list for the event and did not recieve the email, please email chris@crossfiteastsac.com to update your email address.

The workouts will consist of 4 different WOD's.
WOD #1 Will be a "Team Chipper" in which no partner advances until certain eliments are completed.  There will be a time cap.

WOD #2 WIll be a strength ladder and there will be an equation to even out the playing field.  Don't think you are lucky to have a monster on your team.

WOD #3 Will consist of a FLOATER WOD.  This workout may be done at any point throughout the day.  It will consist of a very short WOD and seconds will matter. Teams will choose their best 3 athletes here.

WOD #4 Will  consist of a Team Total Score.  Similar to a Fight Gone Bad format.  However there will not be repeat rounds. (Sandbagging on one item to score well on another won't work here coaches)

Weighted Pull Ups

Rest Day

Still ripped and hitting her WODs at almost 8 months pregnant.  For those of you who didn't know Brooke, she is a CFES hero with a never say die attitude.  Way to go Brooke, one more month to go!  We miss you chanp!

All you mother's to be, remember this.  10,000 years ago there was no such thing as bed rest.  Scale appropriately and listen to your body, but stay fit along the way.

Check out CrossFit Train for updates on how Brooke's affiliate is going.

Looking Forward to the Show

Couple's Acrobat Practice (Or Whatever Travis Already Had Planned)

 

Since Travis and Justin have recently begun training regularly in West Sac at a gymnastics facility, I decided to give you all a taste of what you should come to expect in the near future...just expect more flair.

Seriously though, these guys are incredible.  It turns out that most acrobats come from families of acrobats and have been training since they were wee children.  Unbelievable.

I'm actually expecting something more closely resembly THIS.

When There Is A Lot Of Running In The WOD...

Run 1 Mile
Rest 10:00
Run 1 Mile


Blog post stolen from thiscrossfittinglife.tumblr.com

Don't be that guy!

We Are Easy To Pick On

2 Clean Pulls + 1 Power Clean - 3 sets @ 70%, 3 sets @ 75%

4 Rounds:
1 Power Clean + 3 Jerks
1 Power Clean + 2 Jerks
1 Power Clean + 1 Jerk
3 Bar Muscle Ups
Rest 2:00



Sorry to the rest of you who aren't in the cult,
but you really can't beat us so you might as well join in.

Ready For an Oly Comp?

For Time:
500, 400, 300, 200, 100m Row
5, 4, 3, 2, 1, Thruster 165/115
5, 4, 3, 2, 1, Rope Climb



Introducing CFES BARBELL CLUB!
CFES will be fielding a team for the Tommy Kono Olympic Weightlifting Meet on August 4, 2012 and you are invited to join.  Everyone is welcome to participate, it just takes a little work on your part. This is a really fun opportunity to step out of your comfort zone a little and compete at a new sport.

An Olympic Weightlifting meet consists of two lifts: the Snatch and the Clean & Jerk. The best successful attempt for each lift is added together to make a “total” and that is the athlete’s score. Unlike Crossfit competitions, Men and Women compete in weight classes.

The Barbell Club is designed to prepare you to compete at the event. Each participant in the Barbell Club will also improve his or her proficiency, efficiency and confidence in the Olympic lifts.

The way the Barbell Club will work is that you sign up and receive the weekly programming. Each week members will have 2 work outs, one focused on the snatch and the other focused on the clean and jerk. Each Saturday, everyone will “total” by performing each lift. The workouts can be done in addition to your WOD or instead of the WOD, your choice.

The program starts Monday June 18 and ends on August 4 at the meet. I know you all have a million questions, so here are the answers to all of them.

So How Much?
$20 for the programming (payable to Travis) + get a license from USA Weightlifting + a unitard + the fee for the meet.

What’s up with the programming?
The programming will be distributed Sunday each week and will provide you with 2 workouts for the weekdays; one snatch day and one clean & jerk day. The weekday workouts will have skill and accessory work for each of the Oly lifts. Saturdays are always the same: 1-1-1 Snatch and 1-1-1 C&J.

What are the workout times for the Barbell Club?
Club members should group up best they can at 7:00am or 5-6pm. You do the snatch workout Monday or Tuesday and the Clean & Jerk workout Wednesday or Thursday. The idea is that the programming will be self-guided for the most part and members will help each other get better at the lifts. Travis will do his best to be around for some of the groups, but if you want him there for sure, you have to arrange for him to do that.

So, what about coaching?
Everyone should schedule some private coaching with Travis. It is recommended that you do at least 3 sessions with him over the next 7 weeks. You can group up and share the costs some. (Talk to Travis about rates).

What if I am not available for the meet on 8/4?
You can still participate in the Barbell Club, there are other Oly Meets scheduled over the next several months.

What if I am too embarrassed to wear a unitard in public?
Everyone will be doing it, so you wont be the only one. If you still fear the ‘tard, get a crazy one with zombies on it (See below).

What if I don’t lift very much?
So what. You have to start somewhere. Last year, every one of our athletes beat someone. All you have to do is successfully make 1 snatch and 1 clean & jerk and you will beat someone.

But wait.. My [shoulder] [elbow] [knee] [neck] [brain] is injured, can I still compete?
Yeah, do some proper mobility work and take care of your business. Then do the programming and compete.

But, I have no idea how a weightlifting meet works!
No worries, we will do 2 mock meets: Saturday June 23 and Saturday July 21 to prepare for the format and rules of the meets.

How do I do the lifts correctly?
Like this:
http://www.youtube.com/watch?v=xsSRbZby98g&feature=relmfu
and like this:
http://www.youtube.com/watch?v=uKrWjSwJELc

What weight class am I in?
Women’s weight classes (in Kilos) 48, 53, 58, 63, 69, 75, and 75+
Men’s weight classes (in Kilos) 56, 62, 69, 77, 85, 94, 105 and 105+
You must weigh less than the weight limit to fit into the class (except the top unlimited classes). For example: if you step on the scale and weigh 131#, that would be 59.54 kilos, that would be the 63 kilo class for women and the 62 kilo class for men. You will weigh in the morning of the event.

Should I try to diet to get into the next class down?
No. Eat more red meat and just lift more.

How do I sign up for the Barbell Club?
E-mail Matt P at Matthew@eastsaclaw.com and pay Travis $20.

Links and Info:
Tommy Kono Open VII
Date: August 4, 2012
Time: TBA
Location: Last year was at Sacramento High on 34th. We will find out the location soon:
http://www.hasslefreebbc.com/2012-tommy-kono-open-7-aug-4-sacramento.html

Get your USAW License here:
https://www.usaw.hangastar.com/Login.aspx

Get your Unitard:
Here:
http://www.dynamic-eleiko.com/products/liftingsuits.htm
Or here:
http://www.bluechipwrestling.com/Order-Custom-Wrestling-Singlets-W80.aspx
Or here:
http://www.customsinglets.com/orders/store.php?crn=222
-post by Matt P.

On The Road To Safer and Faster Running

Box Squat 3-3-3-3-3-3-3

3 Rounds:
Max Reps DB Floor Press*
Max Reps Box Jump Waist High
Rest while your partner goes

*Use DB's that equal 30% of your body weight in each hand, so if you weigh 2 bills, use 60#ers.  Have a partner hand you the DB's and spot you to aviod unnecessary dental work.

Before Running Skills and Drills (Coach, my back hurts)


After 90 Miuntes Running Skills and Drills (no back pain)


Adam approached me in the gym last week, telling me that he hasn't been able to run more than 800m without his lower back tightening up on him and that he thought it may be time for some coaching on running form/technique.  Boy was he right. 

Look at the pictures in both sequences.  The first shot in each sequence is the first frame from the camera where Adam's foot is contacting the ground.  The middle picture of each sequence is half way between landing and lifting, or the position known as support, and the last frame is just as the foot is lifted from the ground.

In the before sequence, Adam looks like your average Joe out at McKinely Park beating his body body against the ground with labored footsteps.  This is what most of you look like when you run.  Don't believe me, let's bust out the camera sometime. 

After 90 minutes of skills and drills, in the bottom sequence Adam looks like he actually knows what he's doing here.  It doesn't take a running expert to see that there is a distinct difference in position here and that the bottom sequence looks much better.

Rather than going into an explanation of Pose running and why you should learn to run correctly, I want to open it up to you all and see if you can tell me why Adam's low back was hurt from his previous running form, and why it didn't hurt even after 90 minutes of practicing his new form.

After all the drills and practice, Adam said to me, "It feels like I am jumping."  Well, running... at least proper running is in fact a continuous series of small jumps from one foot to the other.

What problems can you spot in the top picutre sequence?  What is better in the bottom sequence?  What things could improve even further with the newly learned technique?  Anyone besides Broski even know the basic principals of Pose running?

Fight For Air Climb

3 Rounds-
AMRAP 5 Minuntes,
Rest 1 Minute:
4 Goblet Squat 62/44
5 Each KB Snatch
6 Goblet Lunge
Run 200m



 Stacey and Brian McCauley participated in the 2012 Fight For Air Climb. They competed with other individuals, teams, and firefighters in full gear. The "vertical race" consisted of 612 steps equaling the 32 stories of the Wells Fargo Center. Stacey received an email a couple weeks ago inviting them to show up to an awards ceremony. She thought it was for a participation ribbon that everyone recieved. Little did she know that both her and Brian placed 3rd in each of their CrossFit Challenge Divisions. Pictured are their certificates and medals. In both the 18-59 male and female divisions, Brian placed 10th and Stacey placed 19th. Brian told me his goal is to win the whole thing next year. Congrats on a job well done! 

Victory

Rest Day


As I looked through the pictures from the Hope fundraiser, the V of John Carey's arms on this lock out jumped out at me.  It was a V for Victory.  I remembered watching John pour his guts out on these thrusters and this was the last rep on his third round.  You all can relate to how thusters feel 16 minutes into a WOD.  Knowing there are no more thrusters is always a victory.

In another way, yesterday was a great victory in terms of having a fun charity event with some friends from West Sac, Warriorz, Anywhere, Stompin Ground, Woodland, and Rocklin (sorry if I missed any).  The event raised about $5,500 from what I cold find between CFES, West Sac and Warriorz.  It was also a great day for getting some new faces involved in a fun and semi-competitive event.

Thanks to everyone who donated and everyone who came out for the suffering and the supporting of the suffering.

A Story Close to my Heart

"Hope"

1 Min at Each Station for Max Reps of the Following:
Burpees
Power snatch
Box jump, 24" box
Chest to bar Pull-ups
Rest 1 Min

I want to bring up a subject that I'm pretty sensitive about and is quite difficult to discuss.  I feel the only way I am going to get through this is if I just come out and say it so...my name is Blake, I am a CrossFit athlete, and I have the legs of a chicken and arms of a slippery eel.  Everybody has limitations pertaining to this sport and these are mine. 

Though these would be positive characteristics in more elegant activities such as  baseball and ultimate frisby, in CrossFit they frequently equate to additional range of motion and added bodyweight.  Though being tall is an advantage in some movements (see running, rowing, wallballs) this is not the case in most (see pull-ups, any squatting movement with the exception of wall balls, pressing, burpees, etc).  I am not here to throw myself a pity party (yes I am) for I know there are many who have it worse than me coughadamcough, but I want to acknowledge that some people are going to inherently excel in some modalities while struggle in others.  This should also help some of you understand why it is that you don’t squat more than so-and-so or why your 5 k row time isn’t so hot (or at least give you a damn good excuse).

CrossFit is a game of mechanical advantage.  The individual who has the most effective levers in any given movement will move more efficiently and with all things being equal perform more work in less time.  If you evaluate human movement from this perspective it should also be apparent that limb/torso ratio is also a large factor.  Notice in the stick figure image above that the individual with longer limbs relative to the torso is forced to compensate by leaning over when back squatting (yes that’s what they’re doing).  Now this lever is an advantage in pulling movements such as deadlifts and power cleans but is typically a disadvantage in the squats.

On a side note, I once read an article by Dave Tate (Powerlifting guru) that said a 6’1” (my height) powerlifter could be competitive in the deadlift at a lighter bodyweight but would need to weigh in the ball park of 295Lbs in order to be competitive in squatting and bench-pressing because their hips/shoulder could not support a substantial load.  Now I recognize that powerlifters are playing a different game but unless you are some kind of alien panther then you better not be both tall and skinny (I was a whopping 165 a few years back and can relate). 

For the record, Derek Waterman now owes me lunch.  Post to comments your guess as to why this might be (it relates to the blog).

Hope Fundraiser Details

Bench Press 3-3-3-3-3 @ 90%

5 Rounds:
5 Tire Flip Jump Through
100m Sandbag Run 80/50
8 Bumper Plate Squat Clean 45/25



Registration:
As of yesterday, we had only 33 people registered under our affiliate and only about 1,700 dollars raised.  That's BS!  Click here and sign your ass up and make a donation ($50 recommended.)  There will not be computers on site available for you to register tomorrow.

Time:
You may start arriving here at 8am and sign up for a heat.  Heats will be starting at 9am and we will run heats all day until everyone has done the WOD.

Format:
You will sign up for a heat time on a specific WOD station and you will be paired up with another participant.  You will count for your partner while they do the 17 minute WOD, we will give you 3 minutes to switch places and get ready, then they will count for you while you do the WOD.  So you will be in the WOD area for about 40 minutes.  Warmup/instruction area will be in the parking lot.

Parking:
THERE WILL BE NO EVENT PARKING FOR CROSSFITTERS ON SITE.  We share this complex with many other businesses who are busy on weekends.  Please arrive early and park in the neighborhood.  You may drop off your ice chests and easy ups at the entrance to our lot then go park, but you can't park here.  Please help us aviod issues with our neighboring businesses by hiking in.  Please ride your bike if you live close by.

Click image for a map of recommended neighborhood parking on Elvas Ave.  Park where the red line is on the map.
You can park where ever you want, just don't park here and look out for parking in front of driveways, you'll get towed.

Food:
Evan's Kitchen will be on site all day serving breakfast in the morning and Paleo friendly BBQ for lunch as well as draft beer, all for a fair price.

Newbie Update

5 Rounds 
400m Run
12 Toes to Bar
       or
5 Rounds 400m Run
Rest 1:00 Each Round

5 Rounds
12 Toes to Bar
12 Back Extensions

 

 I found this one to be motivating, inspiring and well done. 

To clear up some confusion, I want former newbie competitors to know they are invited to compete in this throwdown. This throwdown is about community and fun; we purposely run this event so members can compete without the feeling they are competing in an "open" division. So please take the time to fill out a form that is linked here if you are wanting to compete.  We have about 20 spots to fill. We will be announcing this in classes the rest of the week, making sure those who haven't read the blog are informed. Print out this form and lock your spot before they fill up.  Teams will be formed next week and coaches will have 2 weeks to prepare stratagies as the workouts will be announced early. Looking forward to having another successful event.  PRINT REG FORM HERE! 

Snap City or Bust?

Squat
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%
5 @ 85%

5 Rounds:
5 Deadlift @ 75%
15 Push Ups

Here we go again...  This one has been floating around on youtube for a while.  The funnier version of the classic CF criticism.

What do you all think about the common CF criticism?  Is CF dangerous?  Can someone with an injury do CF?  What about someone who hasn't been lifting weights for years?  Can they do CF safely and effectively?  Are those bitches really on steroids?  Why would I even post something like this?  Well it makes me laugh, that's why.  I am also hoping that some of you might be able to shed some light on this topic.

Here's A New Thing To Try

3 Rounds of the following,
1 minute each, rest 1 minute between each
Double Unders
Handstand Walk
Box Jump
Ring Dip

*Borrowed from Rich Frowning and Dan Bailey


No beach, no problem.  A few of us went out to Elk Grove on Sunday to give the flow rider at Surf Extreme a go.  Let's just say that 30 MPH water being shot up a 6 ft tall ramp makes for a good time. 

It was a fun way to spend a Sunday morning and not too pricy at 20 bucks per hour.  Part of the time we were there it was pretty crowded and we waited in a 5-10 minute line to get in another fall.  The second hour we were there it cleared out and we go to do ride after ride, spill after spill. 

I would definitely reccomend heading out to Elk Grove to give this a shot.  If you are injury prone, you might want to spectate.  Although it is water and the ramp is pretty forgiving, the falls happen fast and there is potential to get a little whip lash or twisted limbs.  They do have body boards which are much easier to ride and much more forgiving than the surf decks.  Many of the kids were using the body boards, but not surprising, the kids all seem to learn surfing the wave faster than the adults.

Try new things!

Props To Dalton (A Couple Weeks Late)

1 Snatch Pull
1 Power Snatch
1 Full Snatch
(65%,70%,75% of 1RM)

5 Rounds For Time:
1 Clean Pull
1 Power Clean
1 Front Squat
12 Pullups
(65-70% 1RM)


 
 Welcome to the Level One class Dalton. He has been in 6am Foundations class for a while and has been improving a lot over the past few months. Looking forward to seeing you getting better in Level One. Maybe get those elbows a little higher and weight a tad more on your heels on those wall balls (this is in the middle of his fitness test so he might've been a little tired.....we'll let it slide for now).

Let's Go People!

Rest Day

The Hope fundraiser is next Saturday.  Registration is pretty low right now and we haven't raised much.

Please get on the Hope website, get registered and make a donation.  CrossFit is trying to raise 1.7 million, which is enough for St. Jude to opperate for just 1 day!

Now is the time.  Please click here and get registered and make your donation now.  Remember, if you were registered in the open, you will use the same log-in email and password.

Is Sugar Toxic?

WOD 

 

This video has gained significant publicity over the course of the past year, even inspiring  THIS article from the New York Times.  The NYT article is a great read, very insightful.  Give it a shot if you've got 10 minutes.  For me, it posed the question, "How will we view sugar 50 years from now."  Will society one day view sugar as we currently view tobacco and alcohol and recognize the substance as a huge health risk?  Or will research indicate otherwise?  Regarless of the outcome, these are the questions that need to be asked for at this moment, the literature does not exist.

Lifting Light for Greater Output!

AMRAP 20 Minutes:
5 Muscle Ups
15 Air Squats

Many of you have spent a significant amount of time here at CrossFit East Sac! For those who haven't? Listen closely to your coaches and ask them how to properly scale a wod for maximum output! 

Don't be that person who wants to Rx every wod!  Think Output vs. Rx?  How are you going to maximize your output during this wod?  Answer: Don't Rx if it is going to bury you!  Remember, wod's are designed for the elite CrossFitter, they are intended to be scaled for most of us.

Justin and Travis truly research, test and experiment personally with the programs utilized in our facility! So pay attention!  If you have plateaued, or even dropped a bit from a previous PR, you have now earned the responsibility of lifting for output vs. Rx!  Eventually this will help you break through some plateaus. 

Ask yourself each and every wod... what is the optimum output I can expect?

Perfect example: Yesterday's wod was a 10 min AMRAP. 25 Push Press and 50 Double Unders 75#/53#. Your goal should be 6+ rounds, finishing each round around 1:30-1:45 per round!  If an elite CrossFitter could do 6+ rounds, you should too!  If you had to stop moving during the wod, thus reducing your output... perhaps you should have chosen a lighter weight or used a heavy rope as opposed to double unders. (Journal or mental notes should say, use strength training or practice double unders) 

In the end, lifting for greater output will lead to greater fitness!  If you lift lighter during wod's like these, your output will jump through the roof, your likelihood for injury will decrease immensely, and your probability of Rx'ing some of these wods down the road with proper output will increase!

Schedule a consultation with a coach if you would like further personal assistance on how to scale your workouts!