This Sunday we are having an informal pumpkin carving party. After class stick around and have some fun. Bring your own pumpkin and carving tool. Friends and family are welcome.
Kristy, our kids coach, will be running at 10am workout for the kids. So come in and get ready for Halloween. Rumor has it that Diana will be bring some tasty treats!
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Workout:
Overhead Squat
3-3-3-3-3
Week Four Homework is now up. So far each week the homework has become more difficult and more detailed. The small changes each week are aimed at getting everyone moving toward their goal. They are by no means the only things athletes can do to achieve their goals. The idea however is that one degree of change every day, will amount to large changes over time.
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Workout: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Mobilizing:
1. Continue following the MWod daily.
2. Ice massage 5 min or Ice bag 20 min(minimum 1once a day)
2. Find a friend or family member and teach them a stretch.
3. Continue to log in on Beyond the whiteboard.
Nutrition:
1. Weigh and Measure at least 2 different meals.
2. Eat a minimum of two Paleo/Zoned meals this week.
3. Choose a personal nutrition plan. Post to the whiteboard.
4. Continue log your meals on beyond the whiteboard.
Consistency:
1. Attend more than three classes this week
2. Arrange to workout with someone twice this week.
3. Continue log in on beyond the whiteboard.
Heavy Lifts:
1. Bench 3-3-3-3-3, Back Squat 3-3-3-3-3 @70% (2 days)
2. Deadlift 5 rep max
2. Eat a post WoD meal after your lifts. (minimum 3 days)
3. Continue log your efforts on beyond the whiteboard.
Body Control:
1. Follow your program you received last week.
2. Weigh and Measure at least 2 different meals.
3. Eat a minimum of two Zoned meals this week.
4. Continue log your homework on beyond the whiteboard.
Lucas and Dave cruising.
Last Sunday we opened the gym for everyone to come in and do some homework. This weekend we are going to be open for everyone to carve pumpkins! That's right, bring a pumpkin, some newspaper and a carving tool. After the 10:00am class we will set up the boxes and have a little fun. Bring family and friends and get ready for Halloween!
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Workout:
"CFSC Running WOD"
1 x 800 meters
2:00 rest
2 x 400 meters
2:00 rest between efforts
3 x 200 meters
1:00 rest between efforts
4 x 100 meters
1:00 rest between efforts
Sean back in the fold.
This Saturday our friends at CrossFit West Santa Cruz are having the Grand Opening party at their new location. There will be two competitions--a CrossFit WOD and an Olympic lifting comp, with prizes for male/female in the Olympic total, Sinclair total, and the WOD. The rules for the O-lifts are loose they want it to be fun and open for any skill level.
There will be beer and bbq for the party along with Paleo appetizers and treats. There will also be vendors selling shoes, workout clothes, protein shakes and supplements, etc.
To sign up click HERE. Vendors will open at 8:30AM. Party starts at 9:30AM.
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Workout:
Rest Day
Sunday post Workout.
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Dear Friends,
I've recently decided to join my cousin and our team "Team Brenda" in a climb (I'm calling it a race) up a flights of stairs, all to raise a little money for the American Lung Association. The climb will be in memory of my mother whom recently lost a two and a half year battle with Lung Cancer and to support life saving research into various lung diseases such as Lung Cancer. My mom was a very active, positive and adventurous person with one of her favorite workouts actually being hill runs and stair climbs so I know she would want to do something like this. I am posting this message just to keep everyone in the loop and open up the opportunity to send support to my page or my team page. The climb will be at the Wells Fargo Center in downtown Sacramento on Saturday November 6th. If you want to support me you can go here.
Thank You!
-Dave Leys
p.s. If you want to join the team you can go here.
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Workout:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
The split grip is a variation on the standard overhand grip. We coach athletes to use the "hook" grip touted by Coach B. It is the strongest grip and is the only grip we can use to be successful with the Olympic lifts. Why use the split grip? Variety. We like to try as many ways as possible to move the human body and other objects. If an athlete doesn't use the "hook" grip, the split grip is the next best for keep a hold of a high rep deadlift workout.
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Workout:
"SF Crippler"
1000 meter row
225 pound Back Squat, 30 reps
Dropping your hips and lifting your chest may put you in a better start position for the olympic lifts.
The Cohort Competition has people exited to get better. Many of our athletes are thinking more about increasing range of motion or contemplating strategies for achieving more pullups. I have seen people working on all kinds of different things and doing extra. It is inspiring. I have even spotted some people touting a mustache thinking it may improve performance.
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Workout:
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
To support everyone's efforts we are opening the gym for a few extra hours tomorrow. From 11am to 1pm we want to see your Cohort team come in and do some homework. This will also be a great time to meet up with people from other cohorts. Rememer this weeks homework involves finding someone from a different cohort than your own and doing thier homework with them.
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Workout:
Rest Day
Chris taking it off.
Week Three Homework is up. Check in and find out what you need to do this week.
Remember this Sunday we will be open from 11am-1pm for teams to come in and get some homework done. Coaches will be around to help!
Do you have a Bike Glow? If not, you want one. They are a great tool to keep bikers safe on the road and are the first prize to be announced for the Cohort Competition. Each member of the winning team will be able to ride in style (and safety)!
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Workout:
5 rounds for time of:
10 Kettle Bell Swings
10 Chest to Bar Pull-Ups
