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Easy day for your dogs. Zero running. Slow and heavy wins the race today.
Deadlift 3-3-3-3-3 reps
Do some light skill work in between sets. Get inverted, on the rings or on your hands. And remember, the GHD is your friend; get familiar.
Please introduce yourself to the new peeps. There are a few of 'em floating around here. This is Kris.
Our prayers and condolences go out to Ray N. His brother passed away this morning. Please keep him in your thoughts.
Your shoulders and legs should feel great today. Just in time for a little...
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters
When you're done, get some slooooow shoulder flexibility work along with your runners' stretches. Relax, use the rollers and the lacrosse balls. Take your time!
This week when you have a little time, check out this vid of K Star at Google giving them a little info. A great example of a provider with extensive exposure to the CrossFit community. What potential.
No, not Groundhog Day, just a different look at a nice leg week. I mean, you'll have nice (or nicer) legs if you keep this up!
For time:
Run 800 meters
30 Muscle-ups
Run 800 meters
As it starts heating up, make sure you're hydrating well. This link covers some interesting research into the body's balance of heat and exercise but it underscores the basics: stay well hydrated and use common sense.
Time to dust off those gams this week. For this WOD use a movement to match the weight you're using and your skill with the lifts. Modify with a power clean and push press if needed. Choose your movements safely and hit it hard.
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Nice slow static stretch and maybe an easy roll out when you finish. Don't cheat the mobility time!
Slow lift day. Work those hammies with perfect back form (not hyperextended and for *@#~ sure not rounded!). If you went heavy on Saturday, use 50% of your one rep max and do:
Deadlift
3-3-3-3-3-3-3-3-3
Rest about 60 seconds in between sets. Keep the bar moving smooth but fast.
OR...
Deadlift
1-1-1-1-1-1-1-1
And go heavy.
Go see K Star for an update on what we all need.
Then, please take a minute and read the second installation of an excellent piece by Doc Mike Eades. If you missed part one of this sharp physician's blog post you can get it here. He gives a great run down of a wide variety of experiences that can occur when transitioning (or refocusing) on a lower carb intake.
Either way you'll have to address the nutritional side if you want to get your best performance. Your choice of athletic attire is another matter entirely...
Honey-do's: new platform on the west side, p-bars put back, new white board up, last of the picture hanging, wall balls evened out between shops, door track welded /fixed, clean up. Done!
Now some light running work with intervals and then; REST.
And for a look into the future, here's a link to another intensity focused S&C method.
Catch up day!
Do a WOD you missed last week or some skill work We'll start you with a thorough warm up and get hips and shoulders.
Big thanks and a warm welcome to Greg in the new Friday night gig. His experience and professionalism are a great addition and very much appreciated.
Please check the dues and sign in sheet. We're moving it to make it easier to find...
From the recent memory file, this was last week as the top dogs went at it for the 6th workout.
Wow, it got here so fast we almost missed the post. Happy Friday!
Now where's that unpredictable WOD? Now if you're feeling a little hammered by the week's fun, you might want to let the nice lady in the shop help you work on some mods that are best for you. This hero will smoke you.
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Oh, and if you can't get to it earlier in the week, we added a few Friday workout hours. Four, five and six pm workouts are now available, run buy the inimitable Greg "here, I'll hold your car up while you change the tire" Larson (strong, AND super cool). Greg and Jen just moved back to town and well, he said he was in for a little Friday fun so lets try it out.
Oh, yeah, ouch. Please, no whiplash today. Choose a weight that will not pile-drive you or keep you from getting at least one decent rep. No nerf ball tossing though.
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
You might visit mobility-man to prep you for this.
Tom's tool kit.
You never know what the kids can get into at a Regional gig. If you can keep 'em from breaking anything you're ahead of the game. Is he really that tall?
A hero today:
Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
The focus in this WOD is on your squat clean. Really lean back at the very top of your pull, "come around" the bar and get that catch just below parallel.
And here's a fantastic looking website that may not make you as cool as the guy in that picture, but just as paleo-healthy.
Getting back to the groove. Back to doing this stuff for what it was initially intended, your health and well being (operational functionality) and underscoring things like the incredible sportsmanship you extend to each other around here on a daily basis. This pic shows how evident it was at the event last weekend. Courtesy of our friend Greg A.
Take it heavy on these lifts today. Warm up well and complete these with excellent form. There will be some additional um, fun.
Clean and Jerk 1-1-1-1-1-1-1 reps
Get down on the mats and stretch, roll out, use the bands but don't leave without some flexibility work!
Get a chance to work on your tan this weekend? Some of us did. At least the farmer part of it. Now it's time for a little fun. Some Monday "old school girls" fun.
Nancy
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Set a plan for your warm up stretch and your cool down. Plan it, do it, don't rush yourself.
And then it was time, to rest...
If you can't make it to the CSULB track today, check out the results online and see what incredible performances are taking place, like the epic "100's" workout in world record time by So CA's own J. Bridges.
The best performance of the weekend by far is the work done by the people who have come out to support and share with their fellow CF'ers. You guys motivate us and teach us at the same time. Thanks for your work.
Sunburn, who could get a sunburn in this? Come find out.
We'll be back soon. Fried.
If it seems as though we're storing up some WOD love, you're perceptive. Be prepared.
With apologies, we're closed for the weekend's Regional competition. We'll be doing a little lifting up the road at Joe's alma mater. Looks like the 49'ers have a pretty nice place to workout and party too. We'll give a full report soon.
In the mean time, get creative at home and work something you need to focus on; mobility included.
Come visit the venue if you have some time this weekend, and have a great one either way. We'll see you on Monday.
Notice it's been a little on the busy side lately folks? Let's see how the fun evolves this weekend. Thanks for your understanding as we close up for Friday and Saturday and watch the fun at Cal State Long Beach.
Then get ready to slow down a little (for you Betsy, take it easier!)
This is though, a somewhat abrupt finish to a short hard week:
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
We have to leave you with this nutritional note for the next few days. It's long but Gary Taubes just keeps hitting it on the head. Take some time and find a gem in there. Worth it just to hear how he was lectured to by Jillian Michaels, on the physics of nutrition (he has a degree in it from Harvard).
Can't tell me you don't deserve a slow lift day. Don't overdo it this early in the week.
Back Squat
3-3-3-3-3 reps
Get your hips and spine loose after this. Whether you're sore from yesterday or you do additional skill work today, take 5 - 10 minutes and roll out or use the bands or both when you're done. www.mobilitywod.com will set you free...
Please remember we will be closed on Friday and Saturday this week for the Regionals at CA State Long Beach!
Another nice day to be outside enjoying the beautiful weather. Get in here sometime during your day though! Then just try to keep up with Deb on this.
For a hero named Marc Small:
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Get in here, short week ahead. But don't short your warm up or cool down! There will be a new beta-roller to try out, and some new pointers for using it. And don't forsake your visit to the fountain-of-bend. K. Star is becoming one of the hardest working people around with his consistent, quality product. Stay loose for this work:
For time:
21 reps Deadlift
50 Squats
21 reps Push press
15 reps Deadlift
50 Squats
15 reps Push press
9 reps Deadlift
50 Squats
9 reps Push press
Nothin' but straight, well protected backs on this; regardless of whether the weight is over your shoulders or below. Key phrase for the day to keep it reasonable, m-o-d-i-f-y weight as needed. The rest of you savages, hit it!
A little sore today? Good. You had a strong week of work and everyone hit it hard.
Relax and do something for YOU today. And hydrate!
Early reminder:
We'll be closed this coming Friday and Saturday for the local big show... Regionals!
Nice Saturday fun. Bring your partner or find one wandering around here. Siblings and kids allowed.
5 DL x 50% of your 1RM
15 Box Jumps
5 STRICT Pull Ups
200m Row
Rest while your partner works, no smoking. Each of you needs to do five (5 rounds). Hurry up.
Then start your weekend's catch up work and have a good one. Take some time to check out this great info-graphic David passed along.
End o' the week and another Regional to take in. What a cool (literally) season of great athletes and hard competition. Ours is coming soon...!
Here's a week-ender:
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent (or 3:1 rope pulls)
10 Ring dips
20 Wall ball shots, 20 pound ball
Recently U.S. News and World Report did a quickie review of nutritional programs and ranked the Paleo diet poorly. Here's a fantastic response written by Dr. Cordain to their article.
Street sweeper day?! Relax, it's not the sweeper. It's just the c-h-i-p-p-e-r, baby.
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Don't park yourself too long in one place, resting.
Watch your back on the ground to overhead. The Regionals' standard was to have the DB's flat on the deck on reach rep. We just want the front (leading) edge of the dumbbells to touch the ground. Keep a straight back throughout.
Nice lift day. Have some fun tossing that bar around like a PVC pipe. Or maybe a little more safely in a controlled manner, through a powerful line of action to a full lock out.
Snatch Balance
1-1-1-1-1-1-1
There will be an option or two for you to choose from.
Look at that open shoulder and otherwise awesome KB form from the Pete man! Great job mister.
Check out the funny old graphic on this linked blog. Look at the changes over time of our government's "recommended" (aka - lobbied) nutritional guidelines. Aren't things supposed to improve with time and research? Follow the money...
To work up a hunger today, hit this:
For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps
And you might want to pace it, with a little hand and arm preservation in mind. If you haven't been on your game for a while or are just coming back, DO NOT do the whole enchilada. We just had a conversation with a Regional competitor this weekend about the butt-arms he got after doing a test run on this. If you feel that super tight bicep soreness coming on, ICE them!
What do you call a bunch of wacky, cool people drinking beer at 0945 in the morning after working out in the pouring rain and thirty mile an hour winds? The Norcal CrossFit Regionals.
Here the top heat of men go through the final event. Great athletes giving their all. But not like this gent:
"Moon"
Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Rest already you. Check out Kelly's mobility-mania-page-of-good-feeling-stretch. Water yourself while you're in the self care mode. Hydrate or wither.
Check out this photo, see the rain soaked crowd standing and cheering. See the object of their affection. Tiny, but powerful as can be. One of the most motivating trainers on the planet; nicest too! Annie = legit. Holding her own and then some at the Norcal Regional.
Get ready for breakfast. Well, call it a breakfast scramble, or sunny side up! Definitely not over easy. Almost a made to order meal though.
See you there...
Then have a fantastic weekend and get some quality zzz.
Side note: Awesome day yesterday at the Norcal Regional. A kid from TJ's Gym made it all the way through the Thruster Ladder, then they gave him additional work at the same time rate and he got to 325 with solid form. He failed on 335. The video should come out soon. 325# thruster...
Finish the week with a pull.
Hang Power Clean
1 - 1 - 1 - 1 - 1 - 1 - 1
Followed by:
1k Row
Watch your bros and sisters in Norcal this weekend as they kick a$$ on the workouts; in the rain... who will go to the HDC?!
Getting a little busy folks! The Norcal Regionals are this week and the following week it's the Northwest. Then we're up! Get ready for a nice party at the "Beach" (as Joe calls it).
Here's a break from the Regionals workouts:
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
You must/shall modify this if the nice trainer person tells you. No if, ands, or butt-arms. This is not a pull up dose to mess with.
A heroine. Watch your shoulders on this and make damn sure you warm 'em up well.
Amanda
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
For those of you trying to hit these rx'd straight across the board, look hard at how you're feeling before jumping into this. We have a ton of mods and can swap this around quite a bit
Did that odd three day weekend give you the "unbidden lust for carbs"? Check out this great post by Dr. Eades of Protein Power fame. It takes time to adapt to healthier low carbs;for some, much longer than others. Read what he has to say about the process.
