Don swinging away

CFM will be announcing the winners of the July challenge Tuesday night.  Stay tuned for the announcement!

The August competition will be a multi-event competition, with 4-5 events over 3-4 weeks testing various aspects of fitness.  Placing in each events will be given points, and the points will decide the winner.  Placing may also have a bearing on the Weekend Warrior Affiliate competition.  More on that later.

Tuesday’s Work
A. Find your 1 rep max (1RM) in the clean.
Get warmed up, but how you find you find your 1RM is kind of up to you.  Do you like to do many reps per set (3-5?), slowly adding weight and cutting down the reps, or do you like to make a big jump (like from 135 to 185), saving energy for the really big lift.  It’s essential to be warmed up, and for your joints to be ready for the the impact of catching a maximum lift.  The only injury I have sustained doing Crossfit was going for a max clean when not properly warmed up.  I personally do lots of singles and doubles, and as I build, I take for time between sets.  Getting to a big lift takes me 15-20 minutes.

B1.  As many reps as possible in 90 seconds of 165/105 clean and jerk.
Rest 3 minutes
B2. Tabata Pushups (2010 CF Games Standard - hands must release from ground at the bottom)
Add C&J reps and LOW round of tabata pushups for score.

Jared getting his toes to the bar.

For the last month, we’ve had a challenge - max kettlebell snatches in 10 minutes.  We have our competition for the July challenge on Monday.  You may switch hands as many times as you like during the 10 minutes.  We have done a lot of kettlebell work in the last 6-7 weeks, so you should all be familiar with the movement, and hopefully had some chances to re-fine the movement.

On Tuesday and Thursday, we will be trying to find our 1 rep max for the clean and the snatch.  We will not do the heavy pulls, as I want all your effort to go into making one good, big, safe lift.  I’ll talk more tomorrow on prepping for the lift.  Both Tuesday and Thursday’s lift will be followed by shorter duration, relatively intense metcons.

Wednesday will be a metcon, with no barbell work.  I want to give the body (hands/joints) a little rest between the two max effort lifts.  Think running and calisthenics.

The next 3 week cycle (starting next week) will focus on “tempo” lifts, which will be explained in further detail.

Conclusion of July’s PR Challenge
Monday’s Workout of the Day
“10 Minute One Arm KB Swing Test”
Perform as many 1 armed Kettlebell Swings in 10 minutes.
Change arms as needed.

Who will win the $100.00?
Men 55, Ladies 35

As I said earlier this week, we’ll be doing the new Hero WOD “Roy”.

We’ll start with 10 minutes of agility work.

Then we’ll spend 10 minutes building to heavy deadlift single.

“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Obviously, this is a tough workout.  Scaling will be in effect for many, so come on in and get a great workout.

Kim working on some tire jumps.  Kim has gotten lots of Snatch practice in just few weeks, right Kim?

I really enjoyed this post about an olympic lifter traveling to a gym in Austria in 1964 and seeing how lifters from all over the world and how they trained.

John Welbourn, of Crossfit Footbal, has a great Q&A site called Talk to Me Johnny.  Here’s a great post, where he actually asks Mark Rippetoe to answer a question.  Enjoy!

Friday’s Workout of the Day
4 Rounds
Overhead walk 100 ft with barbell 135/95
10 Alternating One Legged Squats (Be ready to sub, but give this your best shot)
20 Kettlebell Swings 55/35
30 Wallballs (Rounds 1 and 3) Med Ball Slams (Rounds 2 and 4) Red/Blue
After 4 rounds are complete, finish with a 5th Barbell walk, 100 ft

Maybe you’ve heard the news, but here it is:  Crossfit Modesto is moving locations.  We will be moving to 4213 McHenry Ave, into what was the Sub Station and the motorcycle shop.  We hope to be in the new spot in early September, but a TON off stuff needs to happen before then.  Here’s some of the details:
The new location is less than 5 minutes drive (if the lights are against you) from the current location.
The current location has just about 2000 sq ft.  The new location will have 2700 sq ft.
We will have a kids room.
We will have 2 bathrooms, and eventually, A SHOWER!
We would love to hear your feedback on a lunch class, and a late class (at 7pm) 1 to 2 times a week.
There will be a Krav Maga studio next store, occupying a 1400 sq ft space.
We’ll be rolling out new equipment in the coming weeks.  More plates, rowers, a GHD or two and… a wall mounted timer! Badass!
You may have noticed Kettlebell classes the Denise is teaching on a 1 on 1 basis.  If you’re interested in doing some Kettlebell work, post to comments or talk to Denise.
Obviously, we have some work on our hands, but we’ll keep you updated with new developments as we have them.

I’ll be honest: I love our current spot.  It’s isolated, we can run, crank up the music, and really get after it.  It took a ton of work to get it to where it is today.  I went to the new location today, and it is going to be awesome.  I am so excited for this move, and it’s going to be great for our little gym.  We hope you’re all as excited as we are, but when you see the new spot, you will be.

A current detail.  The Kettlebell Snatch test for July will take place Monday, August 2.

Strength
Snatch
2-2-2

Snatch Pulls
2-2-2

Metcon
5 Rounds
7 Squat Snatch 75/53
21 Situps