Clean and Jerk @ 90%
* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to
Clean+Hang Clean+ Front Squat+ Jerk
AMRAP 12 Minutes
1,1… 2,2… 3,3…
Burpee Box Jump 24/20
KB Swing 70/53
“I have not failed. I’ve just found 10,000 ways that won’t work.”
― Thomas A. Edison
RECIPE OF THE DAY: Seafood Alfredo
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
(This version of 12 days WOD from Badger CrossFit)
50 Box jumps (24/20)
50 Jumping pullups
50 KB swings 35#
50 Walking lunges
50 Knees 2 elbows
50 Push press 45#
50 Hip extension
50 Wallball shots (20/14)
50 Double unders
Is your fran time better then an NFL super star?
Max reps supine ring pulls
50 Kb swings (53/35)
35 KB swings
20 KB swins
Please read. Chalk it up
Crazy climbing skills
Max rounds in 10 min of:
7 Hang power cleans (135/95)
5 Shoulder 2 overhead (135/95)
*At the top of each min complete 8 Box jumps before going back to the bar
Here goes nothin
Just a reminder that I will not be at the gym tomorrow or Saturday but have no fear because Tim will be covering the classes so everything will be normal. Also Ill be doing the website as normal but expect the posts to be up at late/ weird times.
Here is the link to everything you need to know about the norcal regionals this weekend. Word on the street is that they are streaming it live online. Not sure where to find the link but im sure it will be on this page. You can also ask Brian B because he will know better then I would. Pops Sulon aka Papa Bear is setting up a Crossfit SR base camp so if you make it out send me a text or email to come hang out with the crew!
Rest day/ mobility WOD
Its all in the hips
Tomorrow is the last day of the crossfit open. We will have 8 or 9 of you guys taking it on so if you want to come cheer them on stop by around 1. Everyone has put out great effort so lets keep it up on this last WOD and see if can sneak into that top 30 spot and get our team to regionals.
5 rounds for time:
10 Squat cleans (115/75)
20 Supine ring rows
This dude is awesome. Check out the one titles “Slate magazine defines crossfit” also.
How have I not heard of this site before. Bad ass of the week
Thats is a heavy thruster.
Remember we will be running heats of WOD #2 on Saturday at 10am and Sunday at 1pm. Please let me know which one you will be attending
As many rounds posible in 10 min:
3 Muscle ups
6 Squat snatch (115/75)
Still dont buy them. Frito-lay chips go all natural
Let this fuel you through the muscle ups tomorrow
1 min each
Max reps double unders
*No rest inbetween rounds
Coaches corner: The push jerks are the priority for the workout, go as heavy as YOU can. Its not a warm up for the second part of the workout
For you Irish crossfitters
Great job by everyone who has done the CF open WOD #1. Keep up the good work.
3 rounds for time:
30 Thrusters (75/55)
30 Pushups w/ hand release
How to increase your focus. Darn you facebook!!!
We are on to something here. High intensity perceived to me more enjoyable then moderate intensity
I dislike watching Glassman videos but I like this one. Crossfit ladies are badass
Dont forget to get your money in for the cooking class
Look to the right for the new class times
Does anybody read the things below the daily video?
60 KB swings (53/36)
45 Toes through rings
30 Med ball cleans
Every women needs to read this. Woman are wrond about fat loss and fitness “Idont want to bulk up”…………………………………………..
Can you do this?
Is anyone interested in doing this? Fittest of the Sierras, April 16th south lake tahoe. 1 day 3 events
Remember that weaknesses dont become strengths on accident. The only way to get better at something you dont like or suck at is to actually do that thing, avoiding it and saying “next time” does nothing for you. I know it seems out there but trust me on this……
Results from the first throwdown series event. Great job everybody. Out of 69 different gyms competing we came in 11th!!! Good work peeps, Leigh also did well at her new home!!
Run 2 miles
15 Clean and Jerk (BW/.75)
10 Rope climbs
Coaches corner: You can complete the reps and miles in any way you think will allow the fastest time possible. If you choose to run a mile at a time the miles will be flat.
Time for some mega protein. Sorry for the few swear words, but something tells me you guys dont mind.
Love every word of this article. If you dont want to ready it at least read this part. Steps to mastery.
Over the longer-term (months to years), progress is not linear, but is more of a step function. Again, musicians know this only too well—you will work for weeks and weeks, and sometimes even have the experience that you are actually getting worse at what you’re doing. (Let me tell you, that is awesome, especially if you’re putting in solid 6-8 hour days.) Then, in a sudden burst, you will wake up one morning and have made massive progress seemingly overnight, or perhaps you will make incredible progress in a few days. What has happened is that the hard work finally paid dividends, but it can come after many weeks or months of no progress. Your growth will not be a line or curve… more like a series of plateaus and steps. Most people get lost here because they lose faith on the plateaus, or they think they magically got better because “they are just that good.” No, you didn’t, and you aren’t.
Remember that the new schedule has started. The is no longer a noon class, it is not open gym time. We added a 5:30pm class as well.
An update on Sarahs cooking class. It will not be this weekend. My moms birthday is this week and I didnt realize that she will not be able to come in. So we will be pushing it back a bit. We have 20+ people signed up so we may have to break it up into 2 classes. Sarah let me know that the costs of the supplies will prob work out to $50 a person so if that is too steep just cross your name off the list.
Those that are going to participate in the CF open starting in 2 WEEKS please let me know as Im trying to figure out how we will run the WODs so you can all do them together.
Overhead squat (95/65)
My kind of ladies
Please note the changes to the class schedule on the right. We will no longer be offering the noon class due to lack of attendence. The gym will still be open during that time but it will be used as open gym. I will still be there to help but it will not be a structured class like the others. We are also adding a 5:30pm class. If we were open on Sunday how many of your WOULD ACTUALLY COME REGULARLY? Let me know. If you have any questions please contact Travis, Tim or myself. Thanks
5 rounds each for time:
rest exactly 3 min in between rounds
for when walking is just too much of a pain in the ass
as many rounds possible in 30 min:
5 Deadlift (275/190)
9 Box jumps (24/20)
This site will be open 24/7 starting march 15th. Looks like ill be the one hitting refresh 1 million times a day.
Still think this leaves oppertunitiy for the rare dishonest crossfitters out there but were going to do this LEGIT. No RXish, it will be rep or no rep!
The first event of the throwdown series is tomorrow. For those who are signed up dont forget that we will be running heats at 6:30am and 9:30am. Looks like the 6:30 heat will be bigger so choose wisely. You can find the workout here. Come ready to rock and roll, it may be hard to fit everyone in one camera view but we have multiple cameras so dont worry about it. Looks like a fun one!
This website has some cool stuff……WODgear
1 min max reps squat clean (135/95)
1 min max reps KB swing (70/53)
1 min rest
Good watch if your interested in how meat is cut up, in this case a buffalo. Blood and guts warning, if you dont like that stuff then dont watch.
Class as normal tomorrow.
Courage games results from yesterday
3 rounds for max reps:
2 min max reps burpee pullup
rest 1 min
2 min max reps box overs
rest 1 min
2 min max reps wall climbs
rest 1 min
Coaches corner: Wall climbs you start lying face down and walk your feet up the wall until your chest touches the wall. Box overs are done by jumping completely over the box without touching.
I just started this and some of you already do this but this is a good article to check out if your interested in joining a CSA
Wall climbs if you need a refresher
Rest day/ Mobility WOD
great video. thanks Brian
Sumodeadlift highpull (75/55)
Wallball shots (20/14)
Check out this shoppers guide to pesticides that Sarah sent me.
Who wants to get a group together for this upcoming bay to breakers. Sarah said she would sew us paleo costumes…
In addition to going shirtless, this also takes 2 minutes off your workout time.
If this doesnt pump you up then your are dead inside. Whenever he says hockey replace it with crossfit.
Rest day/ Mobility WOD
A BIG thanks to everyone who came in to support us through out all hours of the night and day. It helped having more people in the gym. Just more proof that you guys are awesome and the community you guys make up is really special. There is talk of doing this again, stay tuned…….
This is what our day felt like
This is what powered us through the workout, dont be surprised if you hear it “yeah buddy!” around the gym
Tabata power clean (95/65)
Tabata front squat (96/65)
Coaches corner: Establish a new 1 RM power clean. For part 2 alternate back and forth from power cleans to front squats.
The coolest treadmill you will find
1 min max reps double unders
1 min max reps hang squat snatch (75/55)
1 min rest
Finally something to make rowing suck less
New years eve the gym will be closing at 5pm. NO 6:30 or 7:30 PM CLASSES.
New Years day classes will be held at 9 and 10am. Sorry to those early risers.
As many rounds possible in 10 min of:
1 Rope climb
9 thrusters (95/65)
Watch out for the skinny dudes. There probably really strong…
Turkey day 9:30 class only
Black friday 9:30 10:30 12 class. Open gym 1-3
Holiday party at Brian Cs house Friday dec 10th. RSVP sheet will be up at the gym so be sure to sign up if your gonna go.