The twelfth day of CrossFit is finally here. We have
had the opportunity to try some benchmark WOD’s
for the first time. It’s been fun but we will be back to
regular programing on Monday.. Our final benchmark
will be a classic girl “Grace” but with a twist and i am
going to keep the twist a secret until 10 AM Saturday.

The 10 Am workout will be the only CrossFit workout
for Saturday.

We will be having some additions to our class schedule
for 2012. You will be able to view the new schedule Monday.
We are very excited with the new class schedule. The new
schedule will give students about Fifty classes per week to
choose from.

Think you might see a scene like this at the 12th day of CrossFit?

GRACE

30 Clean & Jerk 135 / 95

We are just about 48 hours away from 2012, do you
remember your goals from 2011? Did you write them
down? Have you thought about your new set of health
and fitness goals for 2012. I know for my self I will be
taking time over the weekend to set both short and long
term goals for the coming year. I will be thinking of goals
I know will be fairly easy to reach, some will require
a lot of work, planing and discipline to achieve. Then some
will be rather lofty and very difficult to reach.

Write down your fitness goals and how you plan to reach
them. Make an appointment with your CrossFit coach to
discuss them, that way you have someone to help keep
you accountable.

We have a new company photographer in training.

Skill
Med Ball Clean

WOD
21-18-15-12-9-3
OH Plate Lunges
Toes to Bar

We are coming down to the wire on the twelve days of
CrossFit, today is the 11th CrossFit benchmark we
have done this month. The 12th and final day will be
saturday December 31 at 10 AM. This will be the only
CrossFit class on Saturday, we will have our normal 9AM
Krav Maga class.

Perhaps you have seen the guy in the picture, swinging
kettlebells at CrossFit Modesto lately. His name is Chuck
Halbakken and he is an RKC (russian kettlebell challenge)
level 2 instructor and WKC (world kettlebell club) instructor.
Chuck also holds two world records for feats of strength,
he can tear two decks of cards and roll a 10 in frying pan
up like a burrito with his bare hands. Chuck will be teaching
the new kettlebell classes at CrossFit Modesto as well as
organizing a kettlebell competition team.


That's a One legged squat on a bosu ball while holding
two kettlebells. I am not a huge fan of the Bosu ball but
this looks hard.


Skill
Girevoy KB Swing
Kettlebell Press

MetCon
KB FRAN
21-15-9
Kettlebell Thrusters
Pull Ups

Kettlebell Fran, this version of Fran you use two kettlebells
for the thrusters rather than the olympic bar and plates. This
should prove to be a challenging way to perform Fran.

We will work on the power snatch and snatch grip
dead lifts today. It’s been awhile since we have done
this lift combination in our strength session. We want
the snatches to be fast and crisp, no press out. If you
are pressing out at the top then you need to drop weight,
DO NOT muscle them out. We want our olympic lifts to
be quality, just as if you were at a USAW meet. Crossfit
often times gets criticism about sloppy olympic lifting
technique. Don’t be one of those guys. If you do an olympic
lift then do it like an olympic lifter, if your going to to Kettlebell
lifts then do it like a kettlebell lifter etc. Be good at what you
do. that’s why we have the supplementary classes and work
shops .

A reminder Crossfit Modesto will be the exclusive CrossFit
sponsor of the Northern California survivor mud run. We have
a special discount for all CrossFit Modesto students. We will
be taking a large group to participate in the event. If you have
never done a mud run, this is your chance to do one right in
our own back yard.

Survivor Mud Run from Survivor Mud Run on Vimeo.

Workout Of The Day

Pwr Snatch
3-3-3-3-3

Snatch Grip Dead Lift
5-5-5-5-5

MetCon
5 Rounds of:
6 Pwr Snatch 135/95
9 Burpees
200 Meter Sprint

Yesterdays workout was a butt kicker to say the least,
30 rounds of pull ups, push ups and squats. The shear
number of reps involved in Chelsea is mind boggling. When
done RX'd it's a total of 900 reps.
We will be backing off a bit on the length of the metcon today,
to some where around ten minutes or less and we will go even
shorter on tomorrows to allow the gas tank to refill a bit. We
are taking this week off of the wendler program as the months
programing has been dictated a bit by the twelve days of
CrossFit but we will be right back on the wendler next week.
Based on the success of the wendler strength program and
all of the PR's students have been hitting for the past two
months we will continue to use the program. We will be adding
a strength training only program in the new year for those that
are looking to develop more strength and add muscle mass
as well.



who will break in the new 106LB kettlebells today?



Front Squat
5-5-5-5-5

MetCon
4 Rounds Of:
20 Dbl Unders
15 Kettlebell swings "Very hvy"
10 WallBalls

the KB swing is Russian style ( sternum height)
and very heavy, two sizes higher than what you
normally use.



This is what those 106Lb kettlebells are for