Figure It Out

JD running in.

Running is sometime mistaken for a natural movement that needs to instruction.  On the contrary, running is an activity that requires attention to detail and loads of practice.

"Sometimes experience trumps assumption."
-Whoopi Goldberg

________________

Workout:

Dumbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

________________

Notes:

Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself. 
On the bar-toe touch, move in slow motion, i.e, no swing at all.

________________ 

Schedule Reminder:

Saturday and Sunday Feb 12-13:
10am only.

No kids classes this weekend.

Figure It Out

JD running in.

Running is sometime mistaken for a natural movement that needs to instruction.  On the contrary, running is an activity that requires attention to detail and loads of practice.

"Sometimes experience trumps assumption."
-Whoopi Goldberg

________________

Workout:

Dumbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps

________________

Notes:

Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself. 
On the bar-toe touch, move in slow motion, i.e, no swing at all.

________________ 

Schedule Reminder:

Saturday and Sunday Feb 12-13:
10am only.

No kids classes this weekend.

A Job Well Done

Scott after his 2k row.

Our last cycle of workouts utilized the erg.  The rowing machine is one of the most effective tools we have.  It provides a stimulus and suffering like nothing else.  Scott, one of our strongest rowers, recently attended and indoor rowing competition and competed in a 2k event.  He finished with time of 6:24.3 to finish with the 4th fasted time of the day. That is an average 1:36/500 meter pace. 

Nice work Scott!  That must of hurt so good.

_______________

Dumbell Thruster 21 reps
Run 400 meters
Dumbell Thruster 18 reps
Run 400 meters
Dumbell Thruster 15 reps
Run 400 meters

Ranking is composite of load used in Thruster and total time

_______________

Schedule Reminder:

Saturday and Sunday Feb 12-13:
10am only.

No kids classes this weekend.

A Job Well Done

Scott after his 2k row.

Our last cycle of workouts utilized the erg.  The rowing machine is one of the most effective tools we have.  It provides a stimulus and suffering like nothing else.  Scott, one of our strongest rowers, recently attended and indoor rowing competition and competed in a 2k event.  He finished with time of 6:24.3 to finish with the 4th fasted time of the day. That is an average 1:36/500 meter pace. 

Nice work Scott!  That must of hurt so good.

_______________

Dumbell Thruster 21 reps
Run 400 meters
Dumbell Thruster 18 reps
Run 400 meters
Dumbell Thruster 15 reps
Run 400 meters

Ranking is composite of load used in Thruster and total time

_______________

Schedule Reminder:

Saturday and Sunday Feb 12-13:
10am only.

No kids classes this weekend.

Proper Depth

Cara getting deep with 185lbs.

One of my favorite cliche sayings is "the dog you feed is the dog that grows". If you spend a consistent effort on something positive or negative it will grow. If you squat heavy often you will get better at squatting heavy. If you practice a new skill consistently with good coaching cues you will get better at that skill. On the flip side if you tell yourself you won't get better or aren't any good at something then you won't be. The saying works both with activity and thought and that is why I like it so much.

-Coach D

________________________

Workout:

Rest day

________________________

10 years ago today marks the first workout ever posted on CrossFit.com.  It is amazing to think how far we have come as a community and fitness movement.

_______________________

Schedule Reminder:

Friday Feb 11:
10am and Noon only.

Saturday and Sunday Feb 12-13:
10am only.

Proper Depth

Cara getting deep with 185lbs.

One of my favorite cliche sayings is "the dog you feed is the dog that grows". If you spend a consistent effort on something positive or negative it will grow. If you squat heavy often you will get better at squatting heavy. If you practice a new skill consistently with good coaching cues you will get better at that skill. On the flip side if you tell yourself you won't get better or aren't any good at something then you won't be. The saying works both with activity and thought and that is why I like it so much.

-Coach D

________________________

Workout:

Rest day

________________________

10 years ago today marks the first workout ever posted on CrossFit.com.  It is amazing to think how far we have come as a community and fitness movement.

_______________________

Schedule Reminder:

Friday Feb 11:
10am and Noon only.

Saturday and Sunday Feb 12-13:
10am only.

Deficit

Jesse working deeper range.

This weekend most of our coaches will be competing/attending the Sac-Town Throwdown hosted by CrossFit East Sacramento.  Hopefully we can repeat last year's victory.  While away, Hollis will be coaching all classes at a limited schedule.

Friday:
10am and Noon only.

Saturday and Sunday:
10am only.

_______________________

Workout:

Back squat 3-3-3-3-3

Deficit

Jesse working deeper range.

This weekend most of our coaches will be competing/attending the Sac-Town Throwdown hosted by CrossFit East Sacramento.  Hopefully we can repeat last year's victory.  While away, Hollis will be coaching all classes at a limited schedule.

Friday:
10am and Noon only.

Saturday and Sunday:
10am only.

_______________________

Workout:

Back squat 3-3-3-3-3

Pressing Strong

Courtnay pressing strong.

CrossFit is a trainig program that challenges convention.  We don't subscibe to fitness practices simply because they have been used in the gym before.  We choose movement and workouts that produce results. We also don't reject practices that have been tried and true simply to be different.  One movement that we don't use often but that has its value is the bench press.  It is one of the classic power lifts.  Along with the deadlift and the back squat we use the bench press to develop our strength. 

_____________

Workout:

15 Muscle Ups
185 pound Clean & Jerk, 7 reps
1000 meter row

Pressing Strong

Courtnay pressing strong.

CrossFit is a trainig program that challenges convention.  We don't subscibe to fitness practices simply because they have been used in the gym before.  We choose movement and workouts that produce results. We also don't reject practices that have been tried and true simply to be different.  One movement that we don't use often but that has its value is the bench press.  It is one of the classic power lifts.  Along with the deadlift and the back squat we use the bench press to develop our strength. 

_____________

Workout:

15 Muscle Ups
185 pound Clean & Jerk, 7 reps
1000 meter row