Don't Forget

Exposure

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Rose with her eye on the prize.

With one 5k row done and another looming on the horizon we have gained some well needed exposure to the rower.  As one of the six Improvement Pool workouts the 2k row for time will seem short compared. 

The rower has a unique capacity to inflict pain and simply wreck humans beings.  What is it about the Erg that makes it so difficult?  

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Workout:
Snatch
1-1-1-1-1-1-1
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Schedule Notice

We are running a limited Holiday Schedule.  8:00am and 10:00am Classes only.

Step One...Sectional Qualifiers

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Getting strong.

Coach D, Cara, Olivia, Laurie, Jama, and Gilly, along with Lucas, Jesse, Tyler, Stephen, and Dave Lare set to represent our gym in an effort to qualify for the CrossFit Games regional qualifiers and eventually the CrossFit Games.  This year the top prize is $25,000.  Good Luck to all.

The CrossFit Games NorCal sectional qualifiers are nearly three months away.  So far we have eleven athletes signed up.  If you are interested in testing your fitness against some of the best it is not to late.  Register Here.

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Athlete Achievements
Mary's Deadlift PR
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Workout:
5k Row

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Holiday Schedule Reminder:

Thursday 12/31 8am and 10am only

Friday 01/10 12:00 only

Mental Fortitude

IMG_9359 Naveen finishing overhead.

Success is often determined by your state of mind. We found this out today as Matt completed a 10 rep max deadlift at 315 thinking it was 275. It is incredible what your mind can get you to do.

At CrossFit we build self esteem, confidence, and belief in yourself in addition to the ten general physical skills. Sometimes knowing you can do something is half the battle.

Workout:

Bench Press 1-10-1-20-1-30

Back to Work

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Gilly working on the deadlift.

"Master the basics.  Once you have done that, go back to the beginning and this time pay closer attention."

-Coach Glassman (paraphrased)

In other words, any problems we see in the deadlift will only be magnified by the clean, while errors in the overhead squat will prove the snatch extremely difficult if not impossible.  Working on the basics will transfer very nicely to more complicated movements. 

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Workout:

Deadlift 1-10-1-20-1-30 reps

 

Determined

IMG_8454 Cara and the overhead walking lunge.

One of the proving grounds for CrossFit is the CrossFit games. Today a handful of our toughest competitors signed up for the sectional qualifiers for northern California. They will be held at Arch Bishop Mitty High in San Jose on March 26th and 27th.

There are now two steps top getting to Aromas. First qualify from your section for your regional event. Then qualify for the games. This year 20 men and 20 women from northern California will qualify for regionals and then only 4 men and 4 women from all of California, Arizona and Hawaii will move on to the big show.

Pat Barber gets an automatic bid to regionals because he participated in the games last year. And Cara will be trying to qualify from down under while living in New Zealand.

Registration for athletes is still open and spectators need to register as well. Get your tickets if you want to come and cheer us on. Any guesses on who signed up?

-coach D

Classes Today at 8am and 10am

Closed Tomorrow 12/25

Workout:
"12 days of Christmas"
1 Body Weight Clean & Jerk
2 Body Weight Deadlifts
3 Burpees
4 Pull Ups
5 Wall Balls (20#/14#)
6 Box Jumps
7 Kettle Bell Swings (24Kg/16Kg)
8 Jumping Dips
9 Push Ups
10 Hip Extensions
11 GHD Sit Ups
12 Body Weight Front Squats

Perform like the song, i.e. do 1 clean & jerk, then 2 deadlifts and 1 clean & jerk, then 3, 2, 1, etc.