CrossFit East Sacramento

If Regionals Wasn't Inspiring Enough...

5 Rounds For Time:
10 Cleans 135#/95#
15 Wall Balls 20/14

 

 Here is some motivation for your week. I saw this on Facebook the other day. It's always cool seeing someone beat all the odds and do something amazing. This shows that no excuse is big enough to give up. When you are faced with adversity in life or simply in a WOD, remember this man and your problem might seem a little easier to deal with. 

5th Most Badass CF Team in NorCal!

Pause Bench Press 3-3-3-3-3

Bench 15 Rep max (no pause)

"Annie"
50-40-30-20-10 of:
AbMat Sit Ups
Double Unders



This past weekend at the CF NorCal Regional was a ton of fun, a grueling task, a ball of emotions, and a ton of excitement all at once.  Although our team fell a bit short of our goal of qualifying, we walked off the field with our heads held high knowing that the only teams who beat us were a bunch of bad ass mofos.

The girls struggled a bit on the Snatch Ladder, but they all made the first lift which was crucial for our teams score on the event.  Hats off to Cori P who's max snatch was less than 90# just weeks before the competition.  She rose to the occasion making the 105# lift when we needed it most.  Blake had a solid lift at 225 and nearly pulled off 235, Travis tied his PR set just 1 week earlier of 215, and I hit a new PR of 235 giving us a 1000# total and a 7th place finish in the event.

The last event was awesome as it turned out to be decided by the women's muscle up ability.  It turns our CFES women are dominant on muscle ups and we finished the final event just seconds behind the leader Diablo CF.  The whole stadium was watching the final team WOD and they all got to see how our women can rock it.  It was awesome to come back on the last day and show NorCal that our team is no joke and we are ready to take a high skill level WOD and smash it.

Here is the final scoreboard for the weekend:

Our team finished every event in the top 10 of the 30 qualified teams!

I want to give a shout out to everyone who was a part of this team.  You all put in a solid years worth of training and steady improvement.  It was a pleasure to coach you all, and the performances you all put out there made all the year's effort more than worth the while.  Many of the teams we edged out this weekend are full squads of fitness warriors and you all should be as proud as ever.  Although it was a tough blow to fall short of our games goal, the effort we all put in trying to achieve that goal made us all better athletes and stronger people.  This was the strongest team we have ever put out there and I couldn't have asked you all for more.  Take a few days off, enjoy your accomplishment, and them let's start formulating a plan to beat a few more teams next year.

Tougher Day Yesterday, Psyced For The Last Day

Rest Day

Not the best photography here, but the girls got their picture with Bob Harper and Dave Castro first thing in the morning.  Pretty cool to see Bob out mingling and enjoying the show.

The team competed very strong today yet it was hard to celebrate our great performances as we saw our chance at the podium slip away.  We ended up with an 8th place finish in the DB snatch WOD and a 10th in the squat-pull-upathon.  Emotions ran high as our comeptitors came here determined to go on to the games, but we are shifting gears and preparing to give our best efforts on the last two workouts tomorrow.

Thanks so much to all our fans who came out to support the team.  It was really cool to see a big mob of East Sackers out there in bright yellow shirts cheering us on.  We will be determined to lift some PR snatches, kick some butt in the finals.

Solid Performance On Day 1, Day 2 Underway

Come out and cheer for the team!


First day if competition was a great day.  We took 6 minutes to finish event 1 with all sets of deadlifts unborken by both the men and women.  Most of got a no rep on the handstand push up, excpet for me who got about 7 in a row for my hand being out of the square.  I was moving to fast for the judge to articulate what the problem was and never stopped so it didn't cost us too dearly.  This workout was a sprint and I was proud to see our girls Loren and CP smashing it like pros.

Event 2 went very well too.  The 18:28 finish took about a minute off our practice time.  Loren and Leah had solid rows, did pisotls with ease and lifted 135 hang cleans like they never have been able to before linking sets of 2's and 3's throughout their sets.  I 3rd on the course, rowed about a 3:20 and was never held up on my way to cleans, I actually chilled a bit because finishing faster wouldn't have helped out team.  While I got to finish at a lesuriely pace, Blake was the clean up batter whipping out non-stop pistols and smashing the 15 cleans at 225.  He finished with a set of 4!

The top 5 are real close and we expect to have stellar perfomance on the heavy DB and the squat-off-pull-upathon WODs today.  A trip to the Games is right in striking distance.

Great job team! Let's do it again!

No Cherrypicking! Show Up Today!

Run or Row 5K


 
  No excuses people. Unless you are going to cheer on our CFES team at the Nor-Cal Regionals in Santa Clara, then I understand. BOTH FOUNDATIONS AND LEVEL ONE ARE DOING THIS WOD.

How To Lift Less And Get Stronger

Pausing Squats 5-5-5-5-5

7 Rounds:
10 DB Hang Squat Clean 45/30's
10 Chest Slapping Push Ups


Why pause?  Because we hate you.  No really, this is an effective way to improve positioning and explosiveness while using significantly less weight than normal.  Breaking up the eccentric/concentric movement will force you to d othe lift vs. doing it with stored energy.  A great way to strength train, but probably not the best way to lift your PR or get through a metcon the fastest.

Squat down slowly to a point just above the bottom of your squat.  Hold tight for a second without letting your breath go, then dip slightly lower and explode out of the hole.  You don't have to squat quite as slow as the guy in the demo or hold still quite as long, but definitely move downward slowly and don't cheat the pause.  As you fatigue, it will be tempting to skip the pause... no rep!

I found the following interesting explanation of the pausing squat.  If you like to geek out, check it out here.

Why Carry Heavy Shit? Why Is The Sky Blue?

4 Rounds Each For Time:
600m Run
Carry Heavy Shit 100Ft*
20 Box Jump 24"/20"
Rest Slightly Less Than Needed

* Carry something that is more than your own body weight.  Examples would be 100# DB's, Farmer Walk Handles HEAVY, Yolk with 300/200, Partner w/100# DB, Heavy Barbell Overhead, or pretty much anything you can hold on to that will be very challenging to move 100ft.   No stones please because you'll likely drop them somewhere where you will damage something.


Go forth now like the hunter gatherer you were born to be and do what you were meant to do.  Pick up something heavy and carry it.  Since you don't have to do it in your daily routien, we will be happy to have you do it at here at the box.  If you do enough of this stuff, you'll end up looking more like our ancient ancestors and less like the guy at the desk next to yours.

Ever Wonder Why CF Sometimes Gets a Bad Rap?

5 Sets for Max Load (Max with respectable form please)
1 Clean Pull + 1 Hang Power Clean + 1 Full Squat Clean

EMOTM for 10 Min:
Max Effort 100m Row


There really isn't anything wrong with doing all out high rep Oly lifting, unless it looks like these guys.  As much as I hate to admit it, I have seen shit like this in happening our gym.  Obviously the comentary here is a joke, but really... please scale things correctly so you don't look like these guys.  Check your ego and learn to move correctly.  That is what CF is all about.  Once you can move correctly you will be more likely to perform Rx loads anyway. 

These jokers need to be back on the pvc pipes and trainig bars before someone gets hurt.  And paper towels on the bar is even more offensive than bad form.

Per Robb's Request

15 Minute AMRAP:
1 Rope Climb
2 Clean And Jerks 185/115
400m Run


 
 Going straight into the paleo diet can be hard for people who like some variety. It can get old real fast eating the same thing over again so here are a few books one can use to switch it up a bit:

The Paleo Solution

The Paleo Diet Cookbook

Everyday Paleo

Paleo Comfort Foods

The Complete Idiot's Guide To Eating Paleo

 I myself have The Paleo Solution and Paleo Comfort Foods. If there are any other books or recipes you use, then post them on the comments. Any recipes that kids will eat I'm sure will be greatly appreciated.

'Nough Said

Rest Day

 

This is an awesome demonstration of the power of the human will.  The scientific community would have placed its bet in strong opposition to the 'brit, once he lost the lead.  This is one of the the reasons I love sport.  There are few other forums in which the underdog can deny the odds, disprove the critics, and make a new history.  It's almost poetic, really.

Click here for more videos of this genre (this is not a trick, or is it?)

Some Badass Masters Shiz

Complete the following as a team of 3, any order:
400m Sled Push 120
4000m Row
*Your team must keep a 135 bar off the ground for the entire WOD.  Each time the bar hits the ground, the whole team must do 25 burpees each before moving on.

While Freddy was visiting, he and Cori who are two of the top masters athletes in the world got to throw down against each other a number of times. On this day, we had them do the a variation of Event 2 from this years regionals.

At 45 years old, doing hang cleans with 225 and 135 is no joke. These two are serious badasses and are very inspiring to the rest of us. It was a lot of fun to have them both in here at the same time pushing each other and having fun. For those of you who don't know Freddy, he is always having a good time which is a great influence for our good friend Cori.

Go ahead and throw this one in full screen mode, the quality is pretty good. I was playing with the transitions, so hopefully you don't easily get motion sickness.

Got Your 6

Weighted Pull Up 3-3-3-3-3

For Time:
3x-
  15 DB Push Press 45's/30's
  80 Yard Farmers Walk 45's/30's
Then Walking Lunge 100m (no DB's)


Got your 6 is the military way of saying, "I got your back."  This new organization aims to bridge the gap between military personel returing from duty and the civilian culture.  Liz Ross worked on the production of above promo video for the organization which was produced by Mering Carson!

Got your 6 has 6 Pilliars, or areas of focus which it aims to provide resources to returning military.  They are jobs, education, health, housing, family, and leadership.  Please consider the people who this organization will benefit, and all that they do for us.

For more info, visit GotYour6.org

Need Some Extra MoJo?

For Time:
Run 800m or Row 1000m
  8 Rounds:
  10 GHD Sit Up
  10 Ring Dips
Run 800m or Row 1000m


I think I may have posted a variation of this video in the past, but I stumbled across it yesterday on NorCal CF's site and wanted to put it up for those who haven't seen it.  I will admit, it's a bit cliche and cheesey, but still has a great message and it get's me fired up.

I dare you to watch this video everyday when you get up in the morning, or every day before you come into CF.  When you approach your life, your goals, or whatever with this type of mentality, you will succeed more.

Bob Is Doing It For The Rest of His Life, You Should Too

Overhead Squat 3-3-3-3-3

AMRAP 3 Min On/1 Min Off For 3 Rounds:
3 Snatch 135/95
5 Burpee
9 Air Squat


This is a short preview of the full interview.
See the full version of this preview here on the CF Journal

Bob talks about the online response from the vocal minority regarding seeing the Biggest Loser contestants doing Farn.  He talks about how CF has improved the competitive nature of training his clients, and the connection they share with him by knowing they are doing the same workout he does.  He goes on to talk about how CrossFit has changed the fitness industry by increasing effeciency and decreasing injury.  He also talks briefly about his nutirtional approach to helping people lose hundreds of pounds, eating fat and restricting carbohydrates is key.  He also talks about how using CF methods on Biggeest Loser is exposing the masses to CF and is getting the message of functional fitness out to people that ESPN will never reach.

It Must Be The Money

10 Rounds:
100m Sprint
Rest :45 sec

Rest 10 minutes

Alternate Between The Following For Time:
10-8-6-4-2 L-Pull Ups
50-40-30-20-10 ft Handstand Walk

For Rx L-Pull Up, legs are held straight and level through entire range of motion up and down
For Rx HS walk, you must start at the furthest point back that any body part touched when you fall.  You can actually more backwards if you're not careful.

I have had a little momentum going on my snatch lately and thought I would share. This is a story of working on your weaknesses and how it pays off.

About 2 years ago, I was Olympic lifting a lot, training and competing. I elevated my snatch to 100 kilos or 220 lbs. Even though this isn't much in the world of Oly lifters, at the time this was a great lift for an elite CrossFitter. I was snatching with even the big boys of CrossFit.

As two years went by I tried countless times to get 101 kilos… just 1 more frickin' kilo. The truth was I just wasn't strong enough. Even the 100 kilo lifts I had made felt lucky. While the last 2 years passed, I watched other competitors push their lifts up into the 240's and beyond. I also noted that most of these guys had close to 100#'s more than me on their squats and the deadlifts. I didn't have any major technical issues holding me back, so I came to the realization that I just needed to get stronger, and continued snatching wasn't doing the trick.

It was time for drastic measures, so I employed the help of Mark Bell and went from constant Oly lifting to constant Powerlifting. After 3 months of heavy box squatting followed by countless deadlifts, glute ham raises and reverse hypers, I had added 30# to my deadlift PR (still need to do a max squat)

On the first week of the Open, and my 1st day snatching in months, I finally hit that 101 kilo lift (222 lbs). Two weeks later, I decided to go for 225 which was a lifetime goal of mine, and BOOM there it was.

Then the Regional WODs were announced and to no surprise, max snatch. Really wouldn't be CF without that right? Right after that, good ol' Blake hit 226 in an effort to spite me. Now with some extra fire I hit 104 kilos (228), thanks Blake. Then yesterday Blake comes in with his shit eating grin and hits 230! My turn again. Went for 106 kilos (233)… BOO YA! Got first try and it really felt like there is still more in the tank. A word of advice to you all is to always quit after you set a PR. Never be greedy and go for a second PR in the same day.

So the moral of this story is to find your weaknesses, your limiting factors, and pursue them with vigor. Whether it be flexibility, strength, coordination, conditioning, injury or whatever, take it on head on. When you reach a plateau on something, turn your attention elsewhere for results. If you do so with purpose and diligence, you can overcome even the stickiest of sticking points.

Oh by the way, I hate the song in the background. Didn't even hear it while I was lifting. But for me, powerlifting was the money that was left on the table.

3,2,1 GO!

 

Up and Coming Pull Up World Record Breaker

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

Alternating Tabata:
Box Jump 24"/20"
Chest Slapping Push Ups


Chuck sent me a link to this video a while back.  Pretty amazing eh?  The TV/computer screen is so tempting that it caused this 9 month old baby to master pull ups just to see it.

Where Do We Try This?

Rest Day


I saw this on ESPN a few weeks back.  Ice Cross!  Looks like a ton of fun.  It will probably keep you young as well, just as long as you don't break a collar bone.

Never Leave the Playground

Complete the Following Back-to Back-to Back
3 Rounds:
21 Wall Ball Shots
7 Deadlifts 315/225
3 Rounds:
21 Toes-2-Bar
7 Bar Muscle-Ups
3 Rounds:
21 Burpees
7 KB swings 80/53

Find more inspiring video, audio, and images at Growing Bolder.

     Thanks to John (now Farrell, wait did I get that right?) Carey for sharing this video with me earlier in the week.  The world could learn a lot from this guy.

    "But Blake, how does this relate to CrossFIt?"
     Great question!  This may be my greatest feat yet, but I think I can do it.  Bear with me here.  The translations below are for you semi-illiterate haters that won't read more than 3 sentences.

     Play and curiosity of the kind displayed by this guy distinguishes adult humans from more primitive adult primates.  Curiosity aids in developing intelligence by encouraging critters to discover the world around 'em.  For most species this curiosity fades as the animal matures, but humans maintain the quality, giving us a distinct advantage in becoming intelligent due to the maintainance of the desire to discover.  However, this is an expensive characteristic to cultivate because it slows the maturation process and extends the period of time it takes to raise a child, lowering the liklihood that more children will be born.  Developmental biologists would describe this maintenance of curiosity as a pedomorphic trait.  Pedomorphism is the retention by adults of traits previously seen only in juveniles.
    Translation: It is "paleo" to act immature---> CrossFit
    It seems to me that play is a fountain of youth for the mind, maintaining the neurological connections that would otherwise erode due to lack of use.  This is evident in this man's coordination and skill at these tasks. They've not only allowed him to maintain a youthful outlook but also maintained the agility, motor control, and memory uncommon for most his age.  Unfortunately, in the world we live in today "immaturity," as some might call it, is discouraged.  
    Translation: Fitness, activity, and play keeps you mentally and physically young. 
     Though I recongize fitness cannot be all about fun, I try incorporate the previously mentioned ideas into our time in the gym.  This should be obvious in the warmups when I prescribe animal crawls and other goofy movements.  I encourage you to make up your own not JUST because I'm being a lazy jerk, but rather, I am encouraging you to exercise a part of your creative/youthful brain that may have not been stimulated in years, for some of you at least.
     Translation: Animal crawls are the shizznit and keep you lookin' hot. 

There, I did it, and it only took 316 words!

Interesting trivia from researching for this blog: Toy dogs often display an extreme level of pedomorphism, resembling not just infant, but fetal wolves.

 

True Grit

Shoulder Press 3-3-3-3-3

5 Rounds For Time:
3 Push Press
3 Push Jerk
3 Split Jerk
15 Hip Extension
15 Back Extension

Use a load that you can do unbroken on the first 2-3 rounds.


The 9am class showing us they aren't afraid of a little rain and some dirty pavement. 

You Like It Dirty?

10 Rounds:
10, 20, 30, 40 yard Suicide Line Drill
15 Burpees or 15 Ball Slam
15 Box Jump 20"



Last year's CFES mudder crew.

The NorCal Tough Mudder event is coming up on September 22 at Northstar at Tahoe.  East Sac has a team set up again, scheduled to go sometime in the morning heats. 

Over 20 people participated last year and it should be even bigger this year.  Sean Talley who organized the team said, "Last year’s event was tons of fun, and probably one of the most grueling things I’ve ever done." 

To sign up email seanetalley@gmail.com and he will send you an invite, or go directly to Tough Mudder’s website and search for team Crossfit EastSac. The password to join the team is CFES.  Cost is $155, but remember proceeds go to the Wounded Warrior Project.  The event will surely sell out soon, so if your in, sign up now!

Let's Get This Ball Rollin'

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

10 Minutes:
Max Reps KB Snatch 53/35



It is time to start registering for the Hope event!

We will be hosting an all day event on June 9th along with the entire CF community around the world to raise money for St Jude's Children's Hospital.

You all have seen the workout, if not click here, and now it is time to register and start collecting donations for a fantastic cause.  Make a sacrafice and cough up some dough.  Suggested donation for the event will be $50, but more is better and any donation will be accepted for participation in the event.  The goal is for our gym to raise 10K which means we need to average about $50 per member.

We will be having fellow affiliates joining us, and Chef Evan on site catering the food.  For those of you who were not at the Sac-Town Throwdown in 2011, Chef Evan rocked it with the best Paleo-friendly menu you have ever seen at a CF event and his prices were unbeatable.

So far CF Anywhere, American River CF, CF West Sac, and WarriorZ CF have confirmed they will be joining us for the day and it is likely more will come.  The goal is to get 400+ people to go through the WOD on June 9th.

Please push your friends and family to participate in the event too!  We will offer scaling for EVERY PERSON regardless of age or ability, so there are no excuses to sit this one out.  If you can do a 5k jog/walk, you can do Hope!  This is a great oppritunity to expose your friends and family to our community.  Not only will they experience a great workout, they will get a feel for what CF is really all about... elevating one another.

Registration:
Registration this year is just like registering for the Open.  In fact, if you participated in the Open, you are already in the system.  Just use your same log-in email and password on the hope.crossfit.com website.  You will be able to set up your own personal fundraising goals as well as your goal for your score on the WOD.

Please click here or the above image to register/log-in and start donating.  This is going to be a fun-filled exciting day for all who are involved!

The Good Ol' Boys

3 Rounds For Time:
10 Handstand Push Ups
10 Feet Elevated Ring Rows

AMRAP 5min, 4min, 3min, 2min, 1min:
Run 200m
Row 250m

*Rest the same length as each interval then pick up where you left off.



With the warmer weather upon us, the old guys have started a little post WOD recovery routine and these aren't protein shakes folks.  Come on, what's the big deal?  They earned it!  So good when it touches your lips.

Super Mom Movin Up

5 Sets 1 Rep Each Of The Complex (5x1+1+1+1)
Snatch Pull
Hang Power Snatch
Squat Snatch
Overhead Squat
75% 1RM

Death By Muscle Up And Wall Ball:
Minute One: 1 Muscle Up 1 Wall Ball,
Minute Two: 2 Muscle Ups 2 Wall Balls,
Minute Three: 3 Muscle Ups 3 Wall Balls, Etc. until failure to complete within a minute


 
 Lying on the floor is Sara Borris. She is recovering after passing her Level One Fitness Test. What is truly great about this achievement is it was done less than 6 months after having her son Atticus. She is the definition of a Super Mom. Congrats Sara you are great to coach and I know you inspire all of us to become better! Here is some Monday motivation to get in the box people!

The Lene Eclipse

Rest Day


Franco Colombo showed up at the gym yesterday wearing a Collin Ferrel mask and had a little pose down with Lene.  I couldn't find a camera angle where Lene wasn't eclipsed by Franco.

Restarting From the Bottom Up

Annie+Grace+Fran+Helen
Rinse, Wash, Repeat.


Video streaming by Ustream 

     Yesterday I had the opportunity to take the trek out to San Ramon to lift at Cal Strength with Charlie from Warriorz CF and Camilo from Midtown Strength and Conditioning.  Cal Strength is home to weightlifting coach Glenn Pendlay (recognize the name?) and caters to athletes aiming to improve power and strength (aka they're a weightlifting gym).  Though top lifter Donny Shankle (who is bigger than you; click the link to get the reference) wasn't around for the day, I witnessed several amazing feats from lifters such as Jon North and Spencer Moorman including snatches in the 300s (even more amazing when you consider that Jon only looks to weigh about 2 bills).
     After having set a snatch PR last week I looked forward to being in an environment that would really push me out of my comfort zone...it worked.  It was very intimidating working with a group that is at such a high level.  Coach Pendlay also has a very intimidating demeanor that I think brings out the best in his athletes.  You can tell when he is watching you but he won't say a word until after you've lifted (and made a mistake).  Actually, the first thing he told me was, "How are you ever going to reproduce if you don't open your hips?"  Point taken.  Nonetheless, he and the whole crew were extremely helpful and inviting.  As far as my lifting session went...I was demoted to working on some basic setup and first and second pull drills to better understand snatch positioning.  I once again learned that I have A LOT of work to do and practicing the drills with perfect form (and low intensity) is the step necessary to improve.

One Last Thought-- this is why being disciplined in your warmup is so important.  This is your opportunity to practice the movements at a pace that will allow you to consider form so that it will come naturally when it's go time.  This not only applies to barbell lifts but also the movements that folks struggle with such as toes-2-bar, rope climbs, and squat therapy.  Practice does not make perfect...Practice Makes Permanent.

How's my grammar today? Everybody's a critic. 

How Bout A Reason To Get Some Lulu?

Bench Press 5-5-5-5-5

3 Rounds:
10 Muscle Ups
Carry something heavy 100m, DB's, Bar Overhead, Yolk, Sandbag, Travis or whatever
50 Double Unders
20 Back Squats 135/95 (no rack!)

Another one of our members, Victoria T. has been working hard to get Sarcamento's new Lululemon showroom open.  This weekend will be the grand opening.

I know many of you gals round here are Lulu fans... well us guys are too if you catch my drift.  Head over and check it out if you're in the hood.

Details at https://www.facebook.com/events/426646364028115/

Need A Reson To Party?

2 Rounds For Time:
800m Run
25 GHD Sit Up
800m Run
25 Back Extensions

Tomorrow night, Friday the 27th at the Old Sugar Mill.  Our very own Mac Clemmens is the co-founder of Reason To Party and has been working hard to organize and promote this event that will benefit Sacramento Splash.

Free drinks, wine tasting, live entertainment, and art.  40 bucks with the follwing discount code: crossfit.

Click the image on the right to see the Reason To Party website and register. 

Leave us a comment if you are in or interested in attending.

A Call For Help

5 Rounds:
1 Minute Max Effort Row
3 Minute Rest

3 Rounds:
2 Minute Row @ 90% Effort
1 Minute Rest

5 Miunte Row @ 80% Effort



This story was brought to my attention by our former member and beloved friend Dave Wright whose wife Annie is now a member at Shoreline CF.  Dave asked me if we would post this and try to rally support for this family.  Of course we will.

The event at Shoreline will have people doing 4 of the CF Benchmark Girl WODS.  I don't want to kill anyone on a normal Saturday morning training session, so here's what we will do.  We will form teams of 2 and 4 and split up the WODs.  For those of you who would like to do a double day, we will pair you up and each of you can do two of the girls.  For those who aren't in the mood for a double day, we will form teams of 4 atheltes and you can each do one of the girls.  As always scaling will be encouraged where appropriate.

If you want to start planning your own teams and pick who will do what WODs, go for it.  Otherwise we will pair you all up and get it squared away on Saturday morning.  If anyone wants to go for all 4 in a day, be my guest.

The WODs are the following:
Helen
Annie
Grace
Fran
(if you don't know these by heart, better ax somebody)

Please watch the preceeding video and consider making a donation even if you can't participate in the WODs.  It's a great thing to be a part of a community where you can revieve support from people you don't even know.  Click here to read the full story and make a donation.  Every little bit helps.

Getting Around

Overhead Squat 5-5-5-5-5-15

EMOTM 10 Min:
Sprint 80 yards (2 x 40)
4 Alternating One Arm DB Snatch 80/50 (No Dropping DB's)


Sunday, a few of us got over to WarriorZ for a gymnastics workshop with Coach Paul where we got humbled by the most basic of gymnastic movements.  With a true gymanstics coach, it becomes very quickly apparent how limited CF'ers abilities are when it comes to actual gymnastics.

After the workshop a few more teammates joined us for a version of the Squat, Pull Up, Press chipper and a picture in front of the angry gorilla, who ferociously kept reminding us to maintain our lumber curves.

Thanks to Charlie and Coach Paul for hosting us.

Caveman Birthday Cupcake

4 Rounds For Time:
400m Row
10 Pistols Alternating
5 Hang Cleans 225/135


 
 As a birthday gift my thoughtful coworkers took the paleo diet to the next level with this bacon wrapped meatball cupcake. The frosting is sweet potato puree topped with raw almonds. I'm all for healthy eating habits, but on one's birthday a true insulin spiking baked good is needed.

Weightlifting?

Rest Day
Get out in the sun and get some active recovery,
Chances are your vitamin D level is running low.


The realm of weightlifting extends beyond barbells, DB's, KB's and even beyond sandbags, tires, and sleds.  Buddy carries are a great real world type of weightlifting and seem to be fun too.  You should have seen the ear to ear grins while this was going on.  It's a rare sight to see poeple smile in the middle of a metcon. 

On yesterdays topic of mid-line stabilization, things like this are the most effective way to bulid a rock solid mid-line.  Give it a shot and you will see what I am talking about.

Next time you find youself away from the gym and in need of a WOD, remember you can always find someone to lift with.