On competing
Friday, February 26, 2010
GAMEFACE!
We have 3 athletes in a Crossfit competition on Saturday, and again next month. We have athletes talking about and competing in jiu-jitsu tournaments, road races, adventures races, and finding interesting ways to challenge your bodies and minds.
When gameday comes, we try to simulate our training as close as possible. Eat right, get your rest, stay cool. But when you wake up on game day, you may find your not very hungry. Or you didn’t sleep well. As go time approaches, you may need to use the restroom more than normal. You may try to eat food, but you can’t make saliva, or your stomach is acid. Basically, you body is preparing for the battle your mind has created. Your body wants to be light and strong for the challenge ahead. How badass is that?!?
Saturday’s Workout of the Day (I know Mike has something special planned for 10am. Here’s the 9am)
100 Single Unders (more jumping rope. You’ll live)
90 Back extensions
80 Squats
70 Situps
60 Lunges
50 Pushups
40 Box Jumps (Blue/Red)
30 Wallballs (20/14)
20 Burpees
10 Pullups
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Just a note;
10 AM is a level 2 class, it will be tough but a lot of fun as well.
We will be sharing in some of the same pain our Three CFM reps
will be experiancing in Fresno today.
Run for your Lives!
If you are interested in a trail run this evening in the Red Hills, call CrossFit Modesto at 209-576-7650.
If there are enough people, we can meet at the gym and carpool.
Should be lots of fun!
Spotlight on: Cornucopia Natural Foods
Thursday, February 25, 2010
Our friends at Cornucopia
Cornucopia Natural Foods is a locally owned business in Modesto, California that we’ve shopped at for almost ten years. Cornucopia has a wide variety of products including vitamin/mineral supplements, natural meat and poultry, herbs, organic wines, and a large selection of wheat free and gluten free products. Besides a vast majority of foodstuffs Cornucopia also carries natural cosmetics, books, cleaning supplies, hair dye and many other items. Basically, Cornucopia carries something for everyone. The best thing about Cornucopia isn’t its line of Burt’s Bees products (which I, Erika, drool over every time I’m in the store) but its friendly and helpful staff. If you have a question, they will answer it! Your questions are welcomed and the moment you walk in the door you feel right at home.
It’s the best natural food store in Modesto with the best product line and the best staff!
Cornucopia Natural Foods is located at 2625 Coffee Rd Ste. V (At Floyd) in Modesto in the Western Plaza Center.
Friday’s Workout of the Day
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Time to break in those new jump ropes!
Great Job Morning Students!
Kathy 15:00
Lindsay 14:57
Patti (tire) 10:00
Doug 14:45
Brandon 11:23
Holly KB Swings 20:00
Tyler 23:21
Barry 20:40
Carlyn 21:08
Donna 18:40
Caleb 14:20
Chad 11:04
Mike 10:50
Jennifer 12:28
What is Overtraining?
Wednesday, February 24, 2010
Mark’s Daily Apple has a good article on overtraining.
If you’ve been training for an extended period of time, you may have heard of overtraining. Being overtrained can occur after an extended time period of physical exertion where the body begins to break down, instead of getting stronger. We’re talking about months.
I believe Crossift programming makes it hard to be “overtrained” because the workouts are hard and intense, but short. Nutrition, sleep, hydration, stress, and many other factors can be involved overtraining. I don’t think we’ve had an athlete be “overtrained” in my time at Crossfit Modesto. Bottom line, if you feel run down, overtired, unusually sore and achy, make sure you take your rest; a day even two can make a big difference.
If you have fears of overtraining, that’s fine. Take a rest day. But the truth is you’re probably fine, just focus on the basics: short, hard workouts, good food, and smart rest.
You should be taking rest days. Crossfit recommends for every three days of work, there should be one day of rest. 25% of your time is spent resting/recovering.
Thursday’s Workout of the Day
Strength
Push Jerk
3-3-3-3-3
Metcon
7 Minute AMRAP
14 Wallballs (20/14)
14 Pullups
Strong people are harder to kill…
Tuesday, February 23, 2010
Wanted to post some links.
I’m a believer that Crossfit prepares you for life’s challenges; both of the everyday variety and the extraordinary.
One of my favorite shows of all time is Man Vs. Wild with Bear Grylls. I watch it with my kids. They love the jumping, climbing, and the crazy stuff he eats. Ok, I like that too. I know Bear has been derided for some of his antics, but even if some events are staged, he is an incredible athlete, and his fitness carries him through many of the challenges he faces.
Popular Mechanics - 4 People Who Faced Disaster
Slate Magazine - The Best Survival Guides
Both of the article’s I’ve linked have cool stories and tips about survival. In my opinion, being fit, strong, and confident that your body will carry you through a challenge is the best survival tool. As Mark Rippetoe said, “Strong people are harder to kill, and more useful in general.”
Please, check out Kat’s story on our testimonial page. Kat has a great attitude and is getting stronger everyday. Keep up the great work!
Wednesday’s Workout of the Day
Strength
Front Squat
3-3-3-3-3
Metcon
7 Minute AMRAP
14 Pushups
14 Getups (25# plate for men/10# Plate for women)
