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Chad Harris Tribute WOD from CrossFit East Sac on Vimeo.
A great tribute WOD event put on by CrossFit Sonora yesterday for their fallen friend. Many fire fighters, paramedics and police stopped by throughout the day while on duty and the event raised $2500 towards starting the scholarship. The workout was a blast to perform and to watch. Here is a video of Loren doing the workout in fire fighter turnouts. She was the only female of the day to do the WOD as Rx'ed, a fantastic showing.
Fight Gone Bad @ CFES from CrossFit East Sac on Vimeo.
A great day to remember. Big thanks to all our members and fellow affiliates. We had 125 perform the WOD and raised over 19K for the Wounded Warriors and Athletes for a Cure. Affiliates in attendance included CrossFit Solano, CrossFit Centurion, American River CrossFit, CrossFit Placer, CrossFit Vacaville, CrossFit Sonora, DAC CrossFit, CrossFit West Sac, CrossFit Calaveras.
CFES Max Back Squats from CrossFit East Sac on Vimeo.
This video contains most everyone's Max Back Squat from Wednesday August 26th 2009. Here is a good chance to see what types of mistakes we all are making. The most common errors seen is the knees coming together, rushing into the bottom, and weight getting too far froward. Max loads amplify mistakes. Overall the squats are relatively good and all of you are getting really strong. Keep up the good work, dial in the form and technique and we will all continue to get stronger.
Franimoto from CrossFit East Sac on Vimeo.
A collection of Fran pictures taken throughout the day. An exciting day as a large number of our members did their first Rx Fran.
Team CFES Affiliate Cup 09 Part I from CrossFit East Sac on Vimeo.
The run was a 2500m relay on an incline that cannot be spoken for. Each runner completed a lap in relay fashion. The last runner, Brooke, had to do another lap immediately with the entire team. When the last team member crossed the finish line the race was over. Our team placed 31st in this event. Not bad for a bunch of anti-runners.
Team CFES Affiliate Cup 09 Part II from CrossFit East Sac on Vimeo.
This was known as the North Pad WOD. The team was given 20 minutes, a barbell, a set of bumpers, a squat rack, and a pull up bar. They had to find a 3 rep max on overhead squat and perform 3 max sets of pull ups. The total team score was the totals of all four team members best 3 rep overhead squat plus everyone's pull up totals from 3 sets each. The team took 13th place on this one with a score of 896. Exciting finish to the event by Travis pulling off 3 reps of overhead squat at 195 with only 3 seconds left and adding 5 more points to the total.
Team CFES Affiliate Cup 09 Part III from CrossFit East Sac on Vimeo.
This was known as the Stadium WOD. A team style chipper where team CFES excelled and took 7th place. The WOD started with 30 wall balls each. They were especially tough for the women at 10ft with a 14# ball. Some of the teams never got to the WOD because their women couldn't finish 30 reps, not a problem here, our women are beasts ;-) After WB, there was a four station circuit of 30 box jumps 20", 30 DB overhead press 40's/20's, 30 KB swing 55/35 and row 300m. When every team member finished their station they all rotated until each team member had done each station once. The WOD finished with each team member doing 30 deadlifts at 225/135. It was exciting to see the team do so well in a long chipper when we almost never train that way (hence why we don't train that way.) The team's performance is a great indicator that our training program and methods are on the money. 9th place overall for an 8 month old facility is amazing. Nor Cal BEWARE, CFES is making monsters!
CFES Goes To The Games 2009 from CrossFit East Sac on Vimeo.
A compilation of pictures from the Games 2009. Our team took 9th place! What an accomplishment for an 8 month old CF facility.
CFES 2009 Nor Cal Qualifiers from CrossFit East Sac on Vimeo.
Video compilation from the Nor Cal Qualifier 2009 of 13 athletes from our box.
Nor Cal Qulifiers WOD A from CrossFit East Sac on Vimeo.
Row 500m
30 Burpees
10 Shoulder to Overhead 165/95
Nor Cal Qualifiers WOD B from CrossFit East Sac on Vimeo.
As Many Reps As Possible in 10 Minutes:
Muscle Ups
Power Cleans 185/105
Scaled-
Jumping Muscle Ups
Power Cleans 115/75
"Catch 22" from CrossFit East Sac on Vimeo.
The Final WOD from the Nor Cal Qualifier.
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill)
Loren's 1st Muscle Up from CrossFit East Sac on Vimeo.
The Qualifiers called for muscle ups and the decision of scaled or Rx'd must be made by tomorrow. Loren decided to come in and spend some extra time working on the muscle up and nailed it. 4 in 10 minutes to qualify might still be a stretch, but an awesome achievement none the less.
Brooke Gets The Muscle Up from CrossFit East Sac on Vimeo.
Brooke Kiefer is quickly becoming a firebreather. Coming to us with an accomplished college soccer career and a former strength and conditioning coach at Denver University, Brooke is one of the most aggressive competitors at our gym. Relentless effort got her the coveted muscle up in a short period of time. I predict she will be a CrossFit Games Qualifier by next year.
Olympic Lifting Class Does Grace from CrossFit East Sac on Vimeo.
We decided to do a full agility and range of motion warmup followed by a few rounds of Burgner warmup with pcv and barbells. A couple more drills for the clean and then a hand full of warmup clean and jerks. Then loaded up and hit Grace the best we could.
March 2009 Group Training from CrossFit East Sac on Vimeo.
Some collected video clips from the month of March.
Larry Johnson "Fit as F***!" from CrossFit East Sac on Vimeo.
This was a little tribute video to one of our members who has show outstanding progress in a few months of training. At 47 years old with 3 serious disc issues in his back Larry has diligently maintained his flexibility and learned to do the fundamental exercises with a high level of mastery. Larry is following Zone eating habits with fantastic results. Way to go Larry.
Fran Off II from CrossFit East Sac on Vimeo.
Loren Feil and Cherie Nabeta face off for the second time in Fran. Both PR by about 2 minutes
CFES Women Pull Ups from CrossFit East Sac on Vimeo.
The women in our gym are tougher than the men in your gym.
Xenia Loses It from CrossFit East Sac on Vimeo.
Xenia Schwed loses her pull up virginity at the age of 53 years old after 4 months of doing CrossFit
Random Acts of Exercise from CrossFit East Sac on Vimeo.
A random compilation of the last couple months training.
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