We will be doing THE classic CrossFit chipper. The Filthy Fifty is
probably the most well known Chipper in CrossFit, in fact this
was the first CrossFit WOD me and my family did together in
2007. We did the workout in our front yard, we did wall balls
against the side of the house and used the tree for pull ups.
I have no idea what my time was but I am sure it took us like
45 minutes to finish. Hopefully I will be able to find the
opportunity to jump in a class tomorrow and chip away at the
500 reps in this WOD. If you have never done this one before
make sure you come in and try it.

Our Olympic Lifting and Kettlebell programs have been a
big hit. The classes are growing everyday, we have wanted
to add these classes for a long time and I wish we would
have done it months ago.

We will be returning to the Wendler strength programing
next week so I hope everyone has all of their numbers
recorded. We will be replacing the squat with the front
squat for the next twelve weeks.

We have been training the local ARMY recruits for about
five months now, we do this as a service to the military
and our country. I have been getting reports from some
of the recruits that have returned home on leave after
completing boot camp. We are very pleased with the
information we have received. They all have said that
the PT at boot camp was a breeze and that they are
in worse shape after boot camp than when they left.
Well pleased that our training helped them get
through boot camp but a little disappointed in the
physical training they are receiving while in boot
camp. Below is a group photo taken after this weeks
workout:

Teams of four
Mile Run
4 Rounds Of:
20 burpee - tire flips
50ft bear crawl
50 KB Swing
50ft bear crawl
then
800 meter run with 50-80Lb sand bag

Todays Workout

Filthy Fifty
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 20/14
50 Burpees
50 Double unders

When my family and I first started doing CrossFit, and by that I mean my parents dragged us into it, we did our workouts at La Loma park and in our own backyard (literally). We had four kettlebells, two homemade sandbags, homemade rings, a medicine ball, some jump ropes, and the mad mind of Mountain Mike. I couldn’t do a single sit up, dip, push up, and the 15# kettlebell was my friend.

These days, we have a school of athletic performance equipped with everything from bumper plates to dip stations to ropes to the soon-to-be-coming PROWLERS and my best friend is my Eleiko barbell.

However, as much fun as it is to learn and train at CrossFit Modesto, I love to take the skills I have and test them outside the box. With the Survivor Mud Run (that we’re sponsoring!) and the Modesto Marathon approaching, we have planned a few trail runs and other training days outside of the box at which we hope you’ll join us.

The areas are local (under an hour to get to) and will be a chance for you to test your skills in the elements.

Our first run is on January 15th. We’ll meet at the gym at 12:30 PM and then carpool up to The Red Hills Trail near Chinese Camp, CA. We will provide waters and snacks. Invite your friends and sign up to carpool! It’ll be led by Mountain Mike Choate.

Not only is it a great way to get outside the box, but it’s also a great way to build our community. Get to know your coaches and peers. We’ll see you there!



Red hills trail



Skill:
Girevoy Swing 5 Min

Girevoy Snatch 5 Min

MetCon
5 rounds:
15 KB Snatch L
15 Box Jumps Tall
15 KB Snatch R
15 Box Jumps Tall


10 Min Foam Rolling

Have the holidays derailed your training a bit? How did all of the holiday parties and gatherings affect your nutrition?

I, for one, certainly got a little off track with my eating but hey, that's the way it goes right? It's a new year and time to get back on Paleo. I know I feel and perform much better when I am adhering to a paleo or primal eating style. Sure it takes a little more planning but it's worth the extra effort. If you have never tried to maintain paleo for at least 30 days then our first challenge of the year might be just what you need.
30 days in the cave paleo challenge starts Feb 1st.
If you are ready, go to our facebook event page and sign up.
.

Where do you fit in to this picture?


Strength:
Weighted Ring Dips
5-5-5-5-5
Sub non weighted ring, bar or box dips
10-10-10-10-10


MetCon
15 min AMRAP of:
10 Thrusters 65 / 45
10 Pull ups

10 Min Foam Rolling

We had our first skill clinic of 2012 last night. Coach Tim Waldron lectured to an eager crowd. The topic was "Goal Setting", Tim covered specific and general goals and how to create a game plan that will get you to and BEYOND your set goals. Several students volunteered their own goals and Coach Tim walked them through the steps to develop a plan of action. Everyone walked away with a ton of great information from Coach Tim. Thanks, Tim. We're happy to have you a part of the CrossFit Modesto Team!

CrossFit Modesto is a school of fitness and has a full schedule of skill clinics and workshops planned for 2012. We will have four skill work shops clinics per month that will run CONCURRENTLY to the regular class schedule as not to interrupt your regular training if you don't wish to attend. As a CrossFit Modesto Student, your membership includes FREE skill clinics each and every month, the number that you get depends on your membership package. If you're unsure about how many you get each month, talk to Mike, Denise, or Erika.

On another note, many of you know we had a discount plan with ONTHERUN. We have great news, Erika has negotiated an exclusive 20% discount for CrossFit Modesto students. In order to receive the discount you will need to present the CrossFit Modesto membership discount ID card that will be available after this Friday. We will be negotiating discounts at more local businesses soon, so stay tuned and stick with us.


Coach Tim Waldron schoolin' us on goals!


Skill:
5 sets Plank on hands
60 sec on 20 sec rest
6 sets Plank Single hand
30 sec on 10 sec rest

Strength
Front Squat
Find your 1 rep max in 20 min

We will be using this 1 rep max for the next 8 weeks of Wendler strength programming.

MetCon
4 Rounds of:
20 Squats
10 Pull Ups
200 Meter Sprint
aprox 6-10 min

2012 is finally here, the past year we have seen many
positive changes here at CrossFit Modesto and we have
more on the way for the new year. Here are some of the
new classes you will see on the schedule:

1. Olympic Lifting: We will have three Olympic lifting
classes per week, Wednesday @ 5:30, Thursday
@6:30 and Saturday @ 10:30 . With the number
of CrossFit WOD's that have Oly lifting these
classes are sure to improve your performance.

2.Strength Conditioning: These classes will focus on
increasing strength in both lifts and body weight
exercises.

3. Girevoy ( Kettlebell Lifting) we will have four Kettlebell
classes per week , Monday@5PM, Tuesday &
Thursday @9AM and Thursday@4:30 PM.



The mayan calender supposedly ends on Dec 21 2012,
will this be the end of the world?

Todays Workout:
Max unbroken DL @80%
Max unbroken Push ups
Rest 2 Minute
Max Unbroken DL @70%
Max unbroken push ups
Rest 1 Minute
Max unbroken DL @ 60%
Max unbroken push ups

This is the same workout we did on Dec 5th, if you
did the workout on the 5th then make sure you use
the exact same weight as before. It should be written
in your journal.