CFES Blog

He's Kind Of A Big Deal

5 Sets of the "Klokov Complex":
1 Conventional Deadlift
1 Squat Clean
1 Pause Front Squat
1 Push Press
1 Split Jerk

Alternating Tabata:
Mid Thigh Box Jump
Handstand Pushups 

  Dmitry Klokov has a complex(series of lifts performed in succession) named after him. He snatches more than most can deadlift (including myself). Skip to 2:40 to see him perform a "Klokov" set. Look for him to be on the Olympic podium in a few days.

Don't Be This Guy

Death By 10 Meters

Rest 5 Minutes

Death By Deadlift (70% 1RM)

 

 WARNING!!! Not for the squeamish. We love when you push yourself in your workouts, but maybe this is a little much. 

Horse Play

Rest Day

Meatheads from CrossFit East Sac on Vimeo.

Testosterone can sometimes cause people to do silly things. Oh well, not bad for a bunch of brick monkey CF'ers.

Playing With Tech

In Teams of 3, AMRAP 20 Minutes:
80 Yard Prowler Push 140/90
Max Cal Row
Rest

Coach's Eye Demo from CrossFit East Sac on Vimeo.

I have been playing with some new toys and technology. We got an apple TV and a monitor so we can film your form and give instant feedback and instruction to the class via an iPhone or iPad and Apple TV.

This video was my first attempt at a voice over on some clips of Cori from yesterday using an app called Coach's Eye. All video, splicing, voice over and most of the blog posting work was all done from my iPhone.  Isn't technology great?

It was a bit of trial and error figuring this all out and getting it edited and posted directly from the phone, but I hope to get better at using this technology and I hope these new additions will be helpful in getting you all better visual coaching in the future.

Side Note on Geeky Stats about Mobile Devices :
Google analytics tells me that about 30% of this blog's traffic over the last 30 days comes directly from mobile devices.  Of that 30% traffic, 63% is from iPhones and 22% is from iPads.  So based on our blog's traffic, Apple has over 80% of the web traffic from mobile devices.  The HTC Inspire is at 3rd at 2.89% of total mobile traffic, the SonyEricsson LT15i Xperia Arc is 4th at 1.76%, the Samsung SGH-I777 is 5th at 1.37% and is the only Samsung device in the top 10.  At 6th and 7th place are the Motorola DroidX is at 1.23% and the Motorola xt875 Droid Bionic is at 1.19% and they are the only driod devices in the top 10.

A Washington Post Article from yesterday said that Samsung has the highest market share of smartphones world wide at 32.6% and Apple is next at 16.9%.

Question-
If Samsung is dominating the market in web browsing enabled phones, then why is Apple dominating the amount of web traffic on our site?  Is it an East Sac thing?  Are apple users more savvy?  My guess is that Apple products are more reliable and easier to use.  What do you think?

He May Be Small, But He's Very Fast

Weighted Pull Up 3-3-2-2-1-1-1

EMOTM 12 Minutes:
3 Power Snatch Unbroken @ 50%
15 Jumping Air Squat


Say hello to Dash Micha Bergeson who was born on July 24th weighing in at a massive 6# 7oz.  Between Brooke and Brady, this kid has really hit the genetic lottery.  Congrats Brooke and Brady on the birth of your healthy baby boy!

Another Tool in the Muscle Up Box

3 Rounds:
3 Wall Walks
6 Toes To bar
9 Muscle Ups
12 Hang Power Clean 135/95


We have a handfull of these nifty sling shots in the gym.  Grab one and throw it on for another option to help you learn the ever elusive muscle up.

People Are Awesome!

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

EMOTM 10 Min:
3 Shoulder Press @ 50%
5 Burpee Broad Jumps


Here are a few amazing stunts, tricks and skills.  The different types of things that people can push their bodies to do are truly amazing. 

As CrossFitters we can certainly understand what it means to push yourself.  But with so many things to be good at, we never get to be amazing at any one thing.  Of course being pretty good at everything you can get your hands on and having a Ferrari engine can be considered it's own amazing skill.

Snacthing Is A Game of Split Seconds and Millimeters

For Time:
10 Box Jump 36/30"
20 Ring Dips
30 KB Swing 53/35
40 Double Unders
40 Ball Slams 30/20
30 KB Swings 53/35
20 Ring Dips
10 Box Jumps





The above sequences show two lifters of similar stature snatching about the similar weight.  Sabrina has 93# in the top sequence and Rae has 103# in the lower sequence.  Although the positions shown in both of these lifts are good positions, Rae has a few precent advantage.

Both lifters look the same in the pocket position altghough Sabrina started her lift from here and Rae was moving up from a position just above knee level. In the finish position, you can see that Sabrina has reached full hip extension with lots of tension in the traps, wrists and elbows.  Rae has opened her hips beyond full extension to a position greater than 180 degrees and still has long relaxed arms leaving the bar closer to her hips.  Both lifters lockout positions are similar.

Although Sabrina's finish position is pretty good, you can see how Rae's is a few precent better.  These pics don't tell the whole story though.  There is an element of speed that can't be seen from still shots.  Rae's lift was considerably faster.  These shots were taken from video shot at 30 fps, so each frame represents .033333 of a second.  Rae moved the bar from pockets to finish in 8 frames, and from finish to lockout in 11 frames.  Sabrina moved the bar to finish in 9 frames, and to lockout in 14 frames. 

So Rae took .63 seconds from initiation of jump to lockout, and Sabrina took .76 seconds.  Doens't seem like a big deal right?  Well in the world of snatching this .13 second difference is an eternity and can make the difference between a proficient lifter, and great lifter.  I decided to use stills in this example vs. video so you can see clearly the positional difference that caused the difference in speed, but you would clearly see the difference in speed and explosiveness had I showed you the video.

So what's the point?  The point is to let the hips come through and do the lift.  Even though Sabrina's postion is pretty good, the tension in her arms trying to pull the bar up has introduced a weak link in the lift.  Because the arms are tense and Sabrina didn't reach the fullest of hip extension the bar is moving upward a bit slower and she will move under much slower.  Coordiantion and sequencing of the movement is the real difference here.

Stare at Rae's finish position and burn it into your brain.  Hips way open and arms long!  At that instant, shrug under that bar and lock it out as hard as possible.  Think fast not strong, and practice, practice, practice your positions.

Welcome The Newcomers

Hang Power Snatch 2-2-2-1-1-1

21-15-9 of:
Overhead Squat @ 50%
Pull Ups



  We have quite a few newbies joining this month. Here are Ariana and Jessica hitting a wod last week. They will be finishing On Ramp this Tuesday and it's been a pleasure working with them. Say hi and help them feel welcome when you see them in your Foundations class. 

Practice Like You Play

Rest Day


Broski is always talking/threatening to wear the singlet aka unitard to the gym.  He did it yesterday for the mock meet, and what has now been seen can not be unseen. 

Good job to all the lifters yesterday.  2 more weeks till Kono.  We hope you will all come out to support our lifters on Saturday, August 4th at Sac High School.

Big Al's Back Flip

Tabata Push Ups

6 Rounds:
400m Run
2 Minute Rest
All efforts should be within 10 seconds of each other


When you are this big and strong and can move yourself around with this type of body awareness, you have a recipe for a monster.  Alan learned to do this in about 10 minutes.

4th Of July WOD Video

Hang Power Clean 2-2-2-2-2-2-2-2-2-2

3 Rounds:
Row 15 Cal
10 Shoulder To Overhead 135/95
7 Bar Muscle Ups

4th WOD from CrossFit East Sac on Vimeo.

Another great 4th of July WOD out at the American River under Business 80 and the railroad bridge. Pull Ups, body props under the freeway, partner carries, handstand push ups, and overhead rock squat holds. Who does shit like that? We do.

Having a nice gym full of toys is great, but you can create bad ass workouts with nothing but your surroundings as well.

Elevate Your Game

AMRAP 15 Minutes:
10 Ball Slams 40/25
3 Rope Climbs
50  Double Unders


If you haven't climbed the rope in a WOD, the time is now.  Bring leg protection.

Arch, But Keep The Ass On The Bench

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

3 Rounds, 3 minutes each:
200m Sled Pull 90/45
Max Reps Squat Clean Thruster 95/65
Rest While Partner Goes


It is a common myth that arching your back on the bench will cause injury.  Forget about that, arching on the bench puts you in a strong braced postion to produce maximal force.  Get your chest up as high as you can and your feet wide and solid on the floor.  Keep one thing in mind, it is considered cheating to lift your ass up off the bench.  Try and get good clean reps today.  You could even throw in a pause on the chest if you want make the lift a little harder and see what you can really lift under proper bench pressing rules.

Single arm movements

5 Rounds for Time
Run 200m
10 Pull-Ups
10 Goblet Lunges 
10 Kb Single Arm Push Press (5x Right Arm 5x Left Arm)


Note: Range of motion, stays organized and transfers the energy from core to extremity.

Single arm movements are a great way to increase strength and mid-line stability.  If you haven't attempted to go heavy during some of the barbell movements and feel that range of motion has been a limiting factor, then Kb's are a great way to increase strength while you wait/work on your flexibility. Today, everyone should have the goal to go heavy and full ROM. (Range Of Motion) 

Many of us have a problem with going heavy on a barbell push press without over extending our backs. We are told to get our heads through the window and reach full extension. Getting our heads all the way through the window on a barbell often meets with shoulder mobility issues.  Using these single arm movements can help build confidence and strength while you battle these issues.  

Today, make it a goal to get full ROM while going heavy.  Full lock out at the top of the single arm push press and no rep yourself if you don't feel you have gotten your ear completely in front of your arm at the peak of the lift.  Stay tight and organized upon the return to the rack position and wait for your hips to fully lock out before sending your KB upward.   

Rocking the Muscle Ups

Squat 5-5-5-5-5

5 Rounds For Time and Load:
5 Push Jerks
10 GHD Sit Ups


The final day of the masters competition was a fun one.  Cori hit 7 muscle ups in 2 minutes, tying her for 4th place in the event and finishing the Games 12th place in the world!  We have the 12 fittest 45 year old woman in the world at out gym!  How cool is that?

Cori has been training with us for almost 4 years and competing for about the last 2.  She has obesssed over her training and pushed herself every bit as hard as any athlete in any sport.  Along the way there has been much anxiety, even to the point of nausea in some cases prior to competition.  Cori's goal for this year was to qualify for the games which meant she had to place 20th in the world in the 45-49 age group, which she did.

Cori placed 17th place in the Open in May, and ever since we have been working on the mental aspect of competing, emphasizing more fun exotic type workouts.  Prior to this competiton, as a less experienced competitor, Cori made several mental mistakes related to the stress and anxiety of competitive situations.  Since the goal of qualifying for the Games was already accomplished, the Games were truly for fun and Cori was able to stay in a great mental place all weekend.  Because of this approach to the competition, Cori performed to her absolute best all weekend, setting one PR, tying another, and proving to herself and all of us that she can have fun and be her best at the same time.  Learning to keep yourself in the right mental zone while competing is a trait of a seasoned athlete and is something most of the world's best athletes are all very good at.  It was exciting to see Cori begining to mature in this way as a competitor.

To have been ranked 17th going into the Games, and come out ranked 12th was a huge success that comes with a huge confidence boost.  Of course Cori was already talking about what we need to do to start training for next year before this year was even over, but that type of obsessed nature has a lot to do with how Cori got to where she is today. 

Well we are all looking forward to seeing where another year of determination and hard work will bring you to, but for now it's time to enjoy the amazing accomplishment and let the body heal up for a bit.  Way to go out there and show everyone what you are realy made of.

Even Better On Day 2!

Rest Day


Cori kicked some serious butt today moving up the ranks from 17th place to 12th overall, qualifying her to move on to event 5 tomorrow, the 2 minute max muscle up test!

Cori stayed composed throughout the morning despite her legs being completely tore up from yesterday's heavy front squats.  She warmed up with confidence and went out to the snatch ladder with hopes for a new PR.  She hit snatches at 78, 83, 88, 83, 95, 103, and 108 for a PR tie. 

The next attempt at 113 was for a new PR.  She set up, made an aggressive attempt and ended up under the bar in the full squat position but with soft elbows.  The bar slowly came down onto the back of her head and pulled her down over the front.  It was scary for a second, but we could see that she was able to control the weight and the fall well enough to escape with no injury.  Although she did not get the PR, she went for it with everything she had and without hesitation.  The power for a new PR just wasn't quite there with the smoked legs, but we just couldn't have asked for a better effort.

Event 2 started with 10 heavy deads at 195, went through 20 pull ups, 30 kb swings, 40 box jumps, 50 double unders and back through all the movements to finish with another 10 deads.  Cori went unbroken on the 1st set of deads, unbroken on pull ups taking the lead.  There was a slight judging error on box jumps where the judge sent her on to KBS after only 20 box jumps instead of 30.  He had to bring her back into position and make her finish box jumps, which caused Cori to lose the lead in the heat.  She continued to press on and made it back to deadlifts in still in the top of the heat.  A quick set of 4, 3 and 3 Cori was finished with the WOD in just over 10 minutes and took a 9th place finish in the event moving her into 12th overall.

This morning's muscle up event is worth only 50 points, then pack will be cut to the top 6 before moving on to the final.  As it stands, the 6th place athlete is more than 50 points ahead of Cori, so even a 1st place finish in the event will not move her up into contention for the finals.  Regardless of a chance for the final event, Cori has worked very hard on her muscle ups and is excited to get a chance to show her skills against the fittest in the world.

Tough Competition Yet Successful Performance on Day 1

For Time:
Run CFES to Lean On me
5 Mile Stationary Bike
50 Ball Slam
50 KB Swing
50 Burpee
Run Lean on Me to CFES


The women in the masters division proved to be fierce.  Cori went into the day knowing that she was one of the slighter competitors and was going into a heavy lifting competition with max shoulder to overhead, 135# front squats, and 95# power cleans.  Although it was an intimidating situation Cori got herself in the zone and performed her very best. 

She started the day off with the 2 minute time limit max shoulder to overhead lift.  Going with the snatch grip split jerk, Cori opened up with a successful lift at 135 to tie her current PR and then hit a strong 140 for a new PR.  She then went on to a WOD involving rope climbing and sets of 5 at 135# on front squats.  She handled the weight well for her size and strength.  Toward the end of the time limit, she ended up dropping a rep, rested for a second and went for a squat clean to get another rep and missed.  Right as time was about to expire, Cori grabbed the bar and went for the squat clean again and this time managed to gut one out right before time ran out.  It was a great show of awareness and fortitude even if she was out-squatted by most of the beasts out there.

Next WOD was a 1K row followed by 30 power cleans at 95 followed by 50 burpees.  The row was solid, she crushed the cleans and had a solid steady pace on burpees finishing in the middle of the pack.

Today will begin with a snatch ladder and will wrap up with a chipper involving 195# deadlifts, box jumps, and kb swings and all kinds of misery.  Although the monsters are likely to out lift Cori again to start the day, she is keeping her mind right and giving her best shot in hopes to earn a spot to compete in the finals on Sunday.

Overall Cori has kept herself in a great place mentally and has performed to the best of her abilities, which is what you hope for any of our athletes in this sport.

Welcome Back!

Front Squat
5-5-5-5-5
Then
3 x 500m Row
2:00min between rounds

It is always nice to have people come back to join us when they have had to take a hiatis for one reason or another.  These two personalities have been missing for a while and I am certain I speak for all when I say; "welcome back!" 

If you are by a computer during the times below... check out the schedule and watch one of our own compete in the Masters!
 

http://games.crossfit.com/masters-stream

CFES is proud of Cori Mering who worked her ass off for the past 2 years.  Log in and check out the workouts and watch her compete online if you can't make it down.
8:30am-10:30am 
2:00pm-3:10pm  

 

Newbie Throwdown Clips

AMRAP 15 Minutes:
Run 400m
15 Burpees


Here are some clips from this year's Newbie Throwdown.  Looked like so much fun!  I am so bummed to have missed this event.  Thanks to Chris for getting me some pics and clips.

Progression Is The Key

5 Minutes:
Row 1000m
Max Handstand Push Ups
Rest 2:30
4 Minutes:
Row 800m
Max Handstand Push Ups
Rest 2:00
3 Minutes:
Row 600m
Max Handstand Push Ups
Rest 1:30
2 Minutes:
Row 400m
Max Handstand Push Ups
Rest 1:00
1 Minute:
Row 200m
Max Handstand Push Ups

Handstand Push-Up Progressions from Laura Nielsen/Outlaw CrossFit on Vimeo.

Here are a few ideas on scaling the Handstand Push Up.  Although it is important to practice getting inverted, the real strength pre-requisite to handstand push ups is regular push ups.  If you can't do regular push ups with good form and full range of motion, get some mastery over that first and practice getting inverted separately in your warmups or after class.

If you have solid push ups and are comfortable in a handstand position, its time to start using progressions.  Piking from a box is a good starting place, but you also will need other types of HSPU variations, if you are ever going to get to CF style Handstand Push Ups.

Using bands is a good way to start to approach the HSPU, there are a couple ways to do this and some may require spotting.  Another way to start building strength is by learning to kip HSPUs.  Play with variations with your stomach towards the wall.

Another important element of training the strength required for good HSPUs is alignment.  You must form a triangle between your hands and where your head touches the floor.  If your head is coming down right between your hands, you are in a weak position and leaving out the majority of muscle mass available to press you up off the floor.  Keep a vertical forearm and move your head forward of your fingers as descend to the bottom of any HSPU variation.

In my opinion, one of the worst things you can do is shorten the range of motion by using AbMats or other objects.  Short range of motion exercise will not lead to full range of motion.  Find ways to increase range of motion yet still keep quality in your movements.  Add parallettes to the pike push up.  Kipping and bands will both help increase range of motion as well in an inverted HSPU progression.  Doing negatives or slowly lowering through a range of motion is also a good way to develop strength.  Just be careful not to land on your dome too hard or you'll be seeing your chiropractor.

If you are already a HSPU Jedi, well you might think you are, and you might even be in the CF world, but there is still so far to go.  The ultimate in HSPU would be freestanding full range of motion HSPU on parallel bars or parallettes.  Progressing beyond strict HSPU with your head to the floor may not be the best choice for a WOD because it would lower your power output, but you should always work to progress your skills.  After all if you are pretty good at CF style HSPUs, think how easy they could be if you were bad ass enough to be knocking out HSPU up on some parallel bars while balancing your entire body. 

Whatever level you are at, get creative and be persistent.  If you try different variations of the movement on a daily basis and force yourself to make the movements slightly harder on a regular basis, you can become a CF HSPU Jedi.  Whatever you do, lets be sure we aren't always recycling the same boring versions of the HSPU.  Ask your coach for help with progressions so you can make progress.

Get A PR Today, Keep It Clean

Deadlift 1-1-1-1-1-1-1

21-15-9 of
Deadlift 225/155
DB Thruster 45's/30's


Don't forget to stay tight!

Sign Up Before It's Too Late!

Weighted Pull Ups 5-5-5-3-3-3

For Time:
30 Power Snatches @ 65-75% 1RM
Walking Lunge 200m


Our friends at CrossFit Anywhere are hosting a one of a kind co-ed competition on September 15th. All one needs is a partner of the opposite sex. A portion of the registration will be donated to the Firebreathers In Training Club. I know the Keller's and Pearson's are in. Lindsey and I are in. Sign up today because the spots are going quick.

Shit Weightlifter Chicks Say

Rest Day


Seen this one on a few CF websites.  A couple good laughs here.

FlexNastics A Huge Success Thus Far

5 Rounds Each For Time:
10 Alt One Arm DB Snatch 55/35
40, 30, 20, 10 yard Line Drill
Row 250m
Rest as needed


We have had great turn outs and great feedback on the new gymnastic program.  The hard core stretching and proper skill coaching has been much appreciated by those who have been able to try out the program.  Look forward to seeing more advanced progressions in weeks to come.

Muscle Up Madness

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

7 Rounds:
7 Slapping Push Ups
7 Hang Squat Cleans 135/95



5 people in one class hitting 30 muscle ups for time!  That's what I'm talking about!

UPCOMING MOXIE MADNESS TEAM COMPETITION
I have registered a team in each of the 3 divisions for the competition, Open, Masters, and Novice.  Teams are comprised of 2 men and 2 women with Masters being over 40 years old on Sept 1st.

The plan is to put our BEST POSSIBLE athletes who are available to compete in the Open and Masters divisions, and to put people who have never competed in an outside competition the Novice division.  Participation in the 2012 Open, CF for Hope, or The Newbie Thowdown does not exclude you from the Novice team.  You are only excluded from Novice if you have competed in a non-charity CF competition outside of our gym or if you are clearly a bad-ass.

Moxie Madness will be a 2-day event on September 1st and 2nd.  If you are available those dates and want to represent CFES on any of the teams please post a comment to this comment section.  Teams will be selected by Travis and myself and we may have a few WOD-Offs if there is any question who is the fittest to rep the box on the Open and Masters.  Novice team will be picked based on who best represents the spirit of CFES.

Please throw your names in the hat by commenting below.  No other comments here please.

Great Fun Yesterday

30 Muscle Ups For Time


Great crew yesterday.  Thanks for coming out to play.

Happy 4th!

"4th of July Partner WOD"

For Time:
Part 1
Between you and your partner, perform 76 Neutral Grip Alternating Pull Ups from the bars on the underside of the Cap City Freeway.  You may only do pull ups while your partner is in a Body Prop position between 2 points uner the freeway.
Part 2
Then grab a river rock and perfom a 350m Partner Carry to the train bridge.  You may change partners at any time.
Part 3
Perform 50 Handstand Push Ups between you and your partner.  You may only perform handstand push ups while your partner holds a below parallel squat with the river rock held in one hand overhead.  Imagine the Statue of Liberty in a squat hold.
Part 4
350m River Rock Partner Carry back to freeway.

Note: Once you pick up your rock, it may not touch the ground the entire workout. Each time your rock hits the ground both partners must do 10 burpees before moving on.

YOU ARE GOING TO GET DIRTY!  Bring shitty shoes and clothes you don't care about.  Rubber dipped work gloves are optional and you may want to bring a rag towel to wipe sweat and dirt off yourself.

As with all WODs, scaling will be encouraged as needed.

Get hydrated before you get here so you don't have to lug around your soft ass water bottle during the WOD and we can re-hydtate after.  I will have a nice cold ice chest stocked with beer, cider, and mimosas for refreshments post WOD.  Ok I will bring some water for you sissies too.

The American River Pain Storm from CrossFit East Sac on Vimeo.

Here is a great video from our outdoor WOD on the 4th last year. This one was long and grueling yet some how terribly fun at the same time.

East Sac Barbell Clips

Power Clean 2-2-2-2-2-2-2-2-2-2

EMOTM 10 Minutes:
3 Seated Box Jumps 30"/24"
7 Pull Ups

East Sac Barbell Mock Meet from CrossFit East Sac on Vimeo.

This was the first mock Oly meet as our team weightlifters pre-pare for the Tommy Kono Open in August. I did the best I could to get everyone's best lifts in here, but there were some camera battery and user errors, so we apologize if we missed your best lifts or missed you all together.

If you want to analyze your form, click the vimeo logo on the video and you can download the video file. You can then use quicktime media player to go through any of the lifts frame by frame.

My tip for those of you who haven't competed in a meet is this. Never show the judges that you don't think you made the lift. Even if you feel a press out, stand up there confident and look at them like you know you made the lift. A little showmanship can go a long ways in a judged sport. It's not cheating, it's just competing.

One more thing. Don't host ride the bar. A good lift can be taken away for dropping the bar with bad etiquette. Keep your hands on the bar until it passes your waist and never drop a good lift behind you.

Mobilize The Fam

For Time:
Run 1200m
150 Double Unders
30 Burpees
Run 800m
100 Double Unders
20 Burpees
Run 400m
50 Double Unders
10 Burpees



 Since I am a CrossFitter, I naturally talk about CF to my friends and family all the time. I preach that they should do it and that it will change their lives as I'm sure many of us do. Instead of just telling them to do it, next time I want you to try to get them to actually do something right then and there. Doesn't have to be an olympic lift or something else that requires high skill. Perhaps just some mobility.

 The above pic is of my grandmother doing one of our favorite streches at CFES: quad/hip. Before this stretch I noticed her leaning more on one side of her body and had to go down the stairs one step at a time while holding onto the handrail(she had to put both feet on each step before going down to the next one). After doing the quad/hip stretch 2 minutes per side, as well as some assisted squat therapy, she was able to walk up and down the stairs without holding onto the rail. She didn't have to put both feet on each step either, so her efficiency  immediately doubled. It was amazing to see the night and day difference in just 5 minutes of work. So spread the word and make your friends and family better moving humans. They may pay more attention to your CF rants, or they might end up joining us in this crazy cult we can't get enough of.