New CrossFit Modesto Sweatshirts available for $45. There is a limited quantity and they are quite snuggly. I put mine on right after I PR’ed my max5 deadlift at 215#. (This is Alison posting, btw…Brian is way stronger in case you didn’t know:)) It made me look tough and strong on the outside. Really, it did.

Don’t forget to pre-order t-shirts and hats. They are at a special price for the pre-orders and will be more expensive if you wait. For your convenience, we can put them on your tab or you can always pay with cash or check.

So as a mom of three boys, ages 6 and under, I don’t know much about getting a good 8 hours of sleep or whatever the current recommendation is. But it is coming back into my life (if I can get the dog to sleep through the night I will be golden). I know on the mornings that I wake up from uninterrupted sleep it is as if the birds are chirping just for me. I recently read an article how even the LED lights from a digital alarm clock can interrupt your sleep. We seem to have problems with cell phones that light up in the middle of the night, not making a noise but seemingly becoming a disco ball in the mirror. I was glad to read this article from Mark’s Daily Apple telling me a bit more about nocturnal happenings.

Thursday’s WOD
Overhead Squat
5-5-5-5-5

Metcon:
5 rounds at 95#/65#
5 Thrusters
7 SDHP
10 hang power cleans

Enjoy!
CrossFit Mama

Jordan was nice enough to bring some raw almonds to Crossfit Modesto.  Thanks Jordan!

Whenever I get raw almonds, I try to “sprout” them.  Sprouting almonds, or any other nut, is giving them a soak in cold water.  Try doing it over night.  Check out the difference between a regular, raw almond, and one that has been sprouted.

Here’s some stuff I’ve learned.  Soak the almonds overnight in cold water (like in the picture).  In the morning, your almonds have sprouted.  They will be softer and more fragrant. It’s everything an almond can be!

My understanding is that sprouting almonds helps “complete” their nutritional payload.  It makes the protein better, makes digestion easier and increases the vitamin payload.  How? I’m not a scientist.  Read this.

For me, the bottom line is they taste better, and are more enjoyable to eat. Try it. It’s easy.

1 caveat.  Once sprouted, they can spoil easily, so sprout in smaller batches.  If you carry a lunchbox (and if you don’t, WHY NOT!) make sure you pull uneaten sprouted almonds out every night and throw em in the fridge.  I’ve had sprouted almonds that were left out spoil in three days.

Strength
Deadlift
5-5-5-5-5

Metcon
4 rounds
1 lap around building (220m)
25 pushups
10 Toes to Bar

Great Job Tami and Rosario for a PR on Deadlift today. 55# for both of them!

Patti       115# 11:13
Holly       65#  15:36
Dave     275#  8:32
Donna     [44 KB] 15:40
Barry     [44 KB] 15:40
Anthony   145#  9:33
Quinn     335#  11:38
Tami       55#PR     15:13
Rosario     55#PR  
Chad       245#  12:40
Megan     133#    13:37 5 rounds
Mike       215#    12:22
Jason       297#    16:18
Michelle   185#    14:21
Alison     215# PR

Here, Michelle uses the split to get the bar over head.  Notice how the bar is directly over her shoulders, bisecting her body.  We call the line that bisects the body from the side the “frontal plane”.  The frontal plane is where we try to get the bar.  Her ear is visible, which is a good, but not mandatory, indication that she is reaching full extension in the overhead position.  Her shoulders, elbows, and wrists are all “active”, creating a stable overhead position.

We are starting our second three week phase of lifts.  The lifts will be: The hang power snatch, the deadlift, and the overhead squat.  I want to work on the hang grip for the snatch to accomplish 2 things. 1. It will develop grip strength. 2. The hang position puts great emphasis on loading the hips, ie “finding your pockets”.

For tomorrow’s strength WOD, keep it light, and focus on loading the hips.

Strength
Hang Power Snatch
5-5-5-5-5

Metcon
21-15-9
Wallballs (Blue/Red)
Pullups
Hammer strikes to tire.
Note: There are only four hammers.  If all four hammers are occupied, do burpees while you wait.  It pays to be a winner.
For hammer strikes, the head of the hammer must pass behind the athletes head on the “pulling back” motion before the downward strike.

Congrats to Joe for 21 Pull-ups in a ROW!

Brandon   95#  6:50RX
Dave     115#  5:58RX
Richard M 135# 6:15
Chad     85#  6:22
Caleb     105#  7:18
Tami       20#  7:11
Joe       135#  5:21 RX
Anthony   85#  5:27
Alison     73# 
Jason Jones     6:16
Erika     88#               

The Columbus Dispatch (Ohio) has an article on Crossfit Kids.

We had out first kids workout on Saturday.  It was a ton of fun.  The kids got a good workout, learned some stuff about squatting, and I got to bandage a scraped knee.

We are very excited about this program.  As much as I love Crossfit, I think I love the concept of teaching fitness as a fun endeavor even more.  I hope those of you with kids come by and enroll them in the kids program.  We are planning on doing classes on Saturday mornings and Thursday afternoons as soon as we have our full kids affiliation.

Monday’s workout will be a little different.  It’s a Complex, known as “The Bear”.  Ominous, huh?
Complexes usually require you to execute several compound movements without dropping the bar.  This provides the athlete with an opportunity to work on the movements, but there is a mental/emotional component.  Holding onto that bar can be very tough, and once you start, you can’t stop.

A little difference with “The Bear”.  It’s not a timed WOD.  You will have the entire 45 minutes (minus the warmup) to execute the 7 sets in “The Bear”.  Here is how I would like to score it.  You will add all the weight on the barbell for each set, then divide by your body weight.  So, after each set, go over to a whiteboard and write down your weight.  In the end, you should have 7 numbers.  Then, divide by your bodyweight.  Highest number wins.

“The Bear”

Power Clean
Front Squat
Push Press/Jerk
Back Squat
Behind the neck Push Press/Jerk

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will be on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout (Rack Jerk), this time bringing the bar back to the front.  This is 1 set.  Repeat 6 more times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.

At the top of the deadlift, stand tall.  There is no need to “over” shrug or pull back.  Also of note: Erika’s lumbar curve is maintained, both in the lower back and through the neck.  It helps that her head is kept in a neutral position, with eyes on the horizon.

My wife and I have been slowly making nutrition changes over the last five years.  It seems like we have whittled away most of the bad stuff, and kept the good stuff.  We’re not perfect.  Our cupboards have almost no snacks, we cycle through fruit and veggies constantly, have a stockpile of nuts, and many types of protein (fish, chicken, meat, shrimp, cheese {Yes, we eat cheese}).  We call ourselves “milk snobs”, as we’re straight organic now.  (Yes, we drink milk, too)  Still, we can get better.  We’re looking forward to the farmer’s markets this spring, as they present easier access to fresh eggs and meat.  Alison also asked me about going to a food co-op in Sacramento.  I’ve never been to one, but I’m intrigued.  Am I willing to drive 90 minutes to buy a chicken?  Am I a crazy person?  Watch this movie, then ask yourself.

Modesto’s Farmers market starts May 2.

Saturday’s Workout of the day (from the SD/AZ sectionals)
Three rounds for time of:
15 Deadlift at 225/155 lbs
21 Kettlebell swings 2/1.5 pood
Run 400 meters
Then
1 Rope Climb