We do a lot of squats in CrossFit. If you’ve been in the Olympic Lifting class with Alan or I, you’re doing a lot of front squats either slow-count or as a part of the squat clean. In this article (http://www.theironsamurai.com/2011/06/30/are-back-squats-really-necessary-the-legs-hips-and-ass-issue/) the author argues that back squats are a good exercise, but they aren’t exactly GREAT. He says it’s a jack-of-all-trades sort of a lift and I have to say after reading it, I just might agree with him. Read it and post to comments what your thoughts are on the matter. P.S. I’m not so sure about how I feel about those weighted hip thrusts...

Now, to the second point of this article: if you’re doing a lot of squatting, you better be doing a lot of mobilizing and recovery. For those of you who attended the Mobility and Recovery Skill Clinic, the COUCH STRETCH we showed, is a GREAT stretch for those tight hip flexors and sore quads. Another good thing to do is to take a lacrosse ball, lay on top of it, and work it into the hip flexors. It’s painful, but it definitely loosens you up.

For more mobility tips, tools, and tricks, visit http://www.mobilitywod.com.


Lola Showing Her Jump Rope Skills
If you want to learn to jump rope like Lola then you might want to come to the Jan 30 Jump Rope skill Clinic

Skill:
Side Plank Hold
3 Sets 1min on 30 sec rest each side

Strength:
Dead Lift
warm up 3x5 @ 40-50%
3@70% - 3@80% - 3+@90%

MetCon;
3 Rounds Of:
15 DeadLift @ 50% 1RM
15 box Jump 24/30”
200 meter Sprint

We have had several changes at CrossFit Modesto over the
past few months and it seems that some of those changes
allowed for new growth. We have successfully launched a
Kettlebell program as well as an Olympic lifting program.
Both have been met with open arms by the current clients
who see the value of these new classes and are enjoying the
new skills they are learning. Guess what? We have more
coming soon. We will be adding several basic strength classes.
These classes will focus on building the foundational strength
needed to perform CrossFit workouts with greater efficiency.

Our newly expanded skill clinic series schedule has also been
a huge success with clinics filling up every week. This week
was no exception with a packed house taking notes on
nutrition as CrossFit Modesto coach Erika Bucheli explained
the nuts and bolts of the Paleo, Primal and Zone eating plans.
We will also be starting a new Paleo challenge in a few weeks.
This challenge will have more to offer than fat loss and improved
performance. All participants will have the chance to win CASH
and some very cool prizes. How cool? Way cool! I won't give all
of the details but there will be several hundred dollars in
training gear up for grabs.


5PM Kettlebell Class


6:30 Nutrition Skill Clinic

10 min Foam Roll
Quads - hams - Calves

With a constantly running clock

3 min DBL Unders
2 min Rest
3 rnds max rep KB Swings
2 Min Rest
3 Min Toes To Bar
2 Min Rest
3 rnds max rep Push ups

Foam Roll

By: Erika Bucheli

Billy and I had the opportunity to help out at The Garage Games at Lalanne Fitness in San Francisco on Saturday. We woke up at 3:30, left at 4 and arrived bright and early in San Francisco at 6 am. From there, Billy and I did not stop moving until 1:30 pm, when the competition ended. It was an action-packed day and really awesome to work behind-the-scenes. Maribel and Chris LaLanne really know how to run a great event.

Among the competitors was Annie Sakamoto, a CrossFit Original Nasty Girl and also the recipient of the Spirit of the CrossFit Games award in 2011. I had the honor of judging/coaching her through one of the events and Billy got to stack her 25# plates in the final workout. Annie is a great representation of what a true competitor is. She carried herself with grace and humility. About five minutes before the workout started that I judged her on, a young kid came up to her to say hi and tell her good luck. At a time when many athletes might be irritated that some was "breaking their concentration", Annie beamed at him and thanked him for coming out. She danced to Kanye West, she even joked during the precious 2 minute rest before the 2000 meter row event. She looked comfortable and made EVERYTHING look easy. You could tell she was having fun.

If you'd like to experience the thrill of competition, The CrossFit Games Sectionals will be happening in a few short weeks. We will dedicate one day a week to the Sectional workouts so that even if you're not interested in competing in CrossFit competitions, you can still participate in the workouts. We have a few surprises up our sleeves for the people who participate. We'll keep you updated on it

REMINDER: The Nutrition Skill Clinic is tomorrow at 6:30 pm. PLEASE, if you plan on attending RSVP to the event. There are only a few spaces left and I am only bring enough materials for those who have RSVP'd. You will miss out if you show up without RSVPing first. So don't miss out! Email .(JavaScript must be enabled to view this email address) to claim your spot.


Ladies Max Snatch Heat; Photo Courtesy of Maribel LaLanne

January 16th, 2012

Skill:
Strict Pull Ups
3 sets of 5

If unable to do strict, use bands or the negative

Strength:
Front Squat
3x5 @ 50% [warm up sets]
3@70%-3@80%-3+@90%

MetCon:
21-15-9
OH Squats
Lateral Bar Burpees

*DON'T GO HEAVY ON OHS*

Monday will be our first nutrition skill clinic of 2012. The clinic will be presented by CrossFit Modesto coach
Erika Bucheli. Erika will be discussing paleo and primal diet options and how you can be successful with
either eating plan. Erika will also be giving more details of our upcoming 30 days in the cave paleo challenge
including some cool new prizes being added to the pot.
Since nutrition accounts for at least 50% of your success with any fitness program. Shouldn't you get on board
with the paleo challenge and see what kind of gains you can make when you add excellent nutrition to go
with the excellent training you are already receiving? The results could surprise you.



Skill:
L sit 5 rounds
10 sec hold 30 sec rest

WOD
4 Rounds Of:
35 Dbl Unders
15 Thrusters 95/65
10 Push Ups

Then
Side Plank Max Hold
2 Rounds Ea Side

By Mike Choate
The 2012 California Region Again Faster Garage Games are kicking off this Saturday in San Francisco at Lalanne Fitness . The event is hosted by CrossFit Modesto friends Chris and Maribel Lalanne, Chris is the nephew of the great Jack Lalanne, called the father of the fitness movement. Chris and Maribel run a top notch CrossFit affiliate in San Francisco
and they really know how to run an event, so I am sure this competition will be first rate. CrossFit Modesto will be sending a group of ambassador volunteers to help out with the event. If any CFM Krav Maga students would like to join in and help out contact Erika. Competition is great and some of you may want to compete on some level in the future, if so then this is a great opportunity to see what it's about. There will be some very talented athletes competing and it's sure to be a lot of fun.
Don't forget we are not having open gym this Sunday, instead we will be meeting at the gym at 12:30 then heading up to the red hills near Chinese Camp for a little trail run. We plan on running for about five miles which should take a about an hour and a half.



Box Squats
5 x 5

Strength
Shoulder Press
3x5 @ 50%
5@65%-5@75%-5@85%

MetCon
5 rounds Of:
6 Hng Pwr Clean 135/95
9 C2B Pull Ups
12 Wall Balls