Say Hello To Coach Rae, and Our New Strength Program

5 Sets For Max
Overhead Squat + Snatch Balance + Overhead Squat

10 Rounds:
3 Push Jerks @ 50%
10 KB Swing 53/35


We're excited to announce that starting August 7th, we will be adding a strength program Tuesday's and Thursday's at 6pm and Saturdays at 11am. The program incorporates heavy lifts, emphasizing the squat, deadlift, bench, and press (and the occasional clean or snatch), and will be helpful whether you're not sure what your 1RM squat is or if you're a seasoned competitor looking to further refine your strength base. Tuesdays and Thursdays will be max effort days, and Saturdays will by dynamic effort days, so you'll see the most benefits by regularly coming to as many classes as you can. Rae Shih, who recently moved to Sacramento from New Orleans, will be coaching the class. 

Rae currently holds CrossFit Level I, CrossFit Powerlifting, and USA Weightlifting Sports Performance Coach certifications, and competed with the CrossFit NOLA team in the 2011 and 2012 South Central Regionals. She created and ran the CF NOLA powerlifting program in addition to coaching Olympic Lifting and regular CrossFit classes there. Rae won the women's division in the first CrossFit Football Occupy Strength competition, held in Chicago this past February. In this photo she's anchoring the CF NOLA team in WOD 2 of their Regionals.  Just so you know, incase you don't already, Rae can outlift most of the dudes in this gym.

Comments

[Alice]

Yeah Rae!!!!

[Tashnelson]

No way!! I am going to have to pinch myself. Is this a dream come true or what! Welcome Rae!

[Grandpa John]

Another goddess, welcome Rae!
Heating up CrossFit East Sacramento

[Chuck W.]

Welcome Rae. Looking forward to learning more. See you soon.:)

[brother mike]

Sweet! More classes! Might be cool to have Rae do an Oly class too . . .

[Hollis]

Yeah Rae Rae! Awesome!

[Steller]

Yay! A new class I can actually attend! Looking forward to training with you, Rae!

[LauraB]

YAY! An awesome coach and and and awesome class addition. Looking forward to it. Glad you're back, Rae!

[Casey Farrell]

HOLY CRAP BALLS! I'm excited! :) Thanks guys :) And I'm super excited to work with you Rae! PS. class times are awesome.

[J P Carey]

As my wife said, we're very excited! Welcome to our gym Rae. I know CFES will gain a ton by having you here :) (hopefully measured in kg of muscle)

[amy muraki]

Awesome addition!! But still no childcare? :(

[Steller]

Justin, I think Alley could start babysitting...

[brother mike]

Amy, from what I have seen, most people bring their kids.

Ok, so here is a call out to those of you out there who aren't already dead lifting and squatting a ton. Who among you are going to branch out and take Rae's strength class. Sabrina, Matt P., Laura B., Hollis, it's like I am reading down the fricken dead lift or squat wall of fame board.

How about someone who looks on the blog and sees squat day and thinks about skipping? This is a great opportunity for a lot of people to get good at some movements that they dread or can't quite master. Let's see some of them grasp the opportunity here too.

[Matt P]

How did I get listed in that?

[itstanman]

This is precisely why I will always keep my snatch under 300 pounds...
http://sports.yahoo.com/blogs/olympics-fourth-place-medal/weightlifter-sa-jae-hyouk-dislocates-elbow-london-olympics-083825819--oly.html

[EricH]

Welcome to the family Rae!

[Rae]

Thanks guys! I really appreciate how welcoming you all are, especially Justin, Travis, and Lene for taking the chance on opening up a class to an outsider. I loved being here last summer and hopefully you guys will get some good takeaways from the classes. Also, I've definitely coached Powerlifting while holding a baby before (coached his mom while he was still a tenant), so don't let that stop you from getting strong.

Like Mike said, if you don't consider lifting your strong (haha) suit, definitely come to the first few classes and see how it goes. I make everyone break it down to the fundamentals (like how to unrack the bar for a squat) b/c I'm very picky about you guys setting up for successful lifts, so by no means do you need to be a champ to come to this class. I actually take great joy in moving someone up from squatting the bar with poor mobility to squatting 150# with perfect form in a few months.

Oh, and since lifting takes a little longer, and I try to build in good accessory/supplemental work, expect class during the week to sometimes run to 7:30pm. I'll never make you stay if you have a dinner or family thing, but just an FYI so you can start to plan for it.

[Ashley Latimer]

Ahhhhhhh I'm SO excited about this for many reasons! Welcome Rae, I can't wait to take your classes!

[CP]

Ahhhh... to lift with the big girls. How exciting!

[Justin Riley]

Rae, your resume speaks for itself and I for one do not consider you any kind of outsider. Rae spent all summer with us last year and came straight back upon returning to Sac full time. Her experience and passion for strength training as well as her experience coaching CF'ers makes her a shoe-in for this position.

[Donna]

Yay, RAE!!! AWESOME!!!! :)

I've been talking about you since you were here last summer and dead-lifted 310 pounds! So glad to have the opportunity to be trained by you. :)

[Donna]

Hey all of you 35-55+ year old Crossfitters!

There's a new competition that's just for us "older" folk. Diamond of the Tough: http://diamondofthetough.com/

Three qualifying weeks with 1 WOD per week, like the Open, and then the top 10-40 athletes for each age category qualify for the competition on Saturday, September 29th at Annie Sakamoto's gym, Crossfit West Santa Cruz.

Qualifier WODs start August 10th.

35-39 yrs. old - Top 40 each gender
40-44 yrs. old - Top 30 each gender
45-49 yrs. old - Top 25 each gender
50-54 yrs. old - Top 20 each gender
55+ yrs. old - Top 10 each gender

$30 reg fee.

Sign up and let's show them that East Sac has some great older folks! ;)

[brother mike]

Stan, I would be happy lifting one kilo less than that guy. Seriously though, it is kind of sad when a rare and horrific injury like that gets more press than the monumental achievement of Om Yun Chol who clean and jerked 168kg at a body weight of 58kg making him the third man in history to clean and jerk three times his body weight.

Donna, the qualifiers start 8/10 on the Diamond in the Ruff and Freddy Camacho (2010 NorCal 40s champ, 12th in the 40-45 division at the 2012 Games, Crossfit legend and all around great guy) is comparing this meet to the Games and NorCal 40s. Should be a blast and I'm in.

Rae agrees with me on something. From there it is just a short downward spiral to "that's what she said" jokes.

[Rae]

Yep, we agree, real short.

[A.H.]

Rae, congrats!! Goal 1 down. Just to let you know, I've moved from decently jacked to full on jacked.

Your favorite person ever,
AH

[Discount MBT Shoes]

Happy to see your blog as it is just what I’ve looking for and excited to read all the posts