How many of you have been really sore?  Last month I gave you an article about not taking Advil for soreness.  You probably said, “Thanks alot, Jerk! Now what am I supposed to do?”

I just bought a Foam Roller.  This device is used for myofascial release.  Basically, it’s a self imposed deep tissue massage, bordering on torture.  I used it on Sunday with my windows open, and my moaning may have scared the neighbors.

Target sells a $25 foam roller.

There are websites dedicated to foam rollers, and you can buy a fancy one.  And get videos on how to use it.

Or you can just click here.

The bottom line is: It did help me feel better.  It didn’t fully relieve the soreness, but that’s not really possible.  Rolling does help release some tension, and it may help open up joints (especially the hip).

Wednesdays Workout of the day
Front Squat
3-3-2-2-1-1
Again, we are finding our 1 rep max effort.  Do 1 warmup set with the bar.  Then do the sets as they are written.  If you need to take an extra set, or you hit you goal early, that’s fine.  This should be 6-8 total sets, including the bar warmup set.

Metcon
21-15-9 rep rounds of
Sumo Deadlift High Pull (95/65)
Handstand Pushups

6am
Dave 225#    RX 6:38
Hayley 83#  63# 4:38 parallettes
Patti 83#    63# 4:47 parallettes
Holly         15# 4:43

7am
Tyler 225#    65# 5:36 parallettes
Donna 93#    35#  3:43 P.U
Barry 93#    35# 4:24 Parallettes

9am
Joe 230#    RX 4:38
Chad 125#  95# 5:03 mod pu
Alison 125#  65# 6:03 mod pu
Anthony 125# RX 6:35
Caleb 230#  95# 8:00 mod pu

Saturday morning, March 6th, 2010 at 8:30am, CrossFit Modesto will be holding its FIRST kids class! There will be running, jumping, and games to play. This class is a complimentary class, and is open to members and non members. If you have a child who would like to attend, please call 576-7650. Classes run 30 minutes long, and the 9am adult class is all levels if you would like to stay and workout after.

Here are three nutrition links for light reading.  Pay close attention in the fish oil article.  There is some important info about the DHA/EPA content in Costco brand fish oil.  Like, you need to take more of ‘em.

Fish Oil info from NorCal Strength and Conditioning.  (There are more good links in the article)

Misleading/Meaningless food labels.

More reasons to avoid carbs.  I’ve never heard of this author, but this is more of the same information about living like a caveman.  Bottom line: Avoid complex, refined carbohydrates and you will avoid the maladies that come with them.

Tuesday’s Workout of the Day
Quick Note: We are finding our 1 rep max effort.  Do 1 warmup set with the bar.  Then do the sets as they are written.  If you need to take an extra set, or you hit you goal early, that’s fine.  This should be 6-8 total sets, including the bar warmup set.

Power Clean
3-3-2-2-1-1

Metcon
10 Minute AMRAP
5 pullups
10 pushups
15 doubleunders

Subs for doubleunders (2 for backwards, 3 for 1 forwards)

Congratulations to Joe and Alison who hit PR’s on the Power Cleans this morning. They both increased by 15#. Joe reached 235# and Alison reached 118#. Can anyone beat a 15# increase??

6am
Dave 10 + 2/3
Hayley 6 + 1/3
Doug 6 + 1/3
Brandon 7 + 2/3

7am
Jason 7
Anthony 10

9am
Joe RX 9
Alison RX 4 + 2/3 + 5 du
Caleb 6
Richard 5
Chad 9 + 2/3

Three happy athletes

Erika, Louis and I (Brian) competed at the Fresno Affiliate Challenge on Saturday.  In 6 total workouts (3 for men, 3 for women) CF Modesto athletes posted the top times in 4 events.  Erika and I won the Clean and Jerk (which Erika dominated, defeating all comers by 15%).  Erika won a challenging metcon and placed second in the final WOD, giving her two First place finishes and a Second place on the day.  I also won the final event, setting a Crossfit FTF record in their signature WOD called “The Truth”.  I won the first event, placed fourth in the second, and won the final event.  Crossit FTF titled me “The fittest man in the Central Valley”, which I will be getting tattooed on my forehead as soon as I can get the cash together.

“The Truth”

Louis, who has been Crossfitting for 6-8 months, finished both WOD 1 and 2 as RX’d with scores putting him in the top 10.  In WOD 1, Louis clean and jerked 135# 56 times!  A few months ago, Louis struggled with that weight.  On Saturday, he dominated it.  I also know he would have done very well on the final WOD.

It was a great event.  My only criticism was the scoring was a little wonky; in almost any other rating scheme, Erika would have won the title of fittest woman in the Central Valley (rather handily).

On the whole, we did very well.  I believe it shows our programming at CF Modesto is sound, as it prepared us for a challenging day.  We had no issues with range of motion (ROM) standards and were very familiar with all the movements; showing we have been “doing our homework”, and doing it correctly.  I dare say we knew out stuff better than certain Pro Bowl running backs that were in attendance.

Did the event highlight weaknesses?  Absolutely!  Off the the top of my head, it showed me I may want to add some more gymnastic pressing and shorter sprints to our programming.

Overall, our performance speaks for itself.  Crossfit Modesto rocked!  We dominated events, had a great cheering section, and showed the Central Valley that some fit, strong guys and gals come from Modesto!

Mondays Workout of the Day
“Karen” (for the board)
150 wallball shots for time (20/14)

Hayley (mod) 10:10
Patti (mod) 7:19
Dave 6:24
Alison 12:52
Richard M 11:48
Megan (mod) 14:32
Caleb 14:43
Jason 15:03

Modified Karen - 75 Wallballs
Holly 5:55
Donna 4:20
Barry 4:30
Carlyn 6:00

GAMEFACE!

We have 3 athletes in a Crossfit competition on Saturday, and again next month.  We have athletes talking about and competing in jiu-jitsu tournaments, road races, adventures races, and finding interesting ways to challenge your bodies and minds.

When gameday comes, we try to simulate our training as close as possible.  Eat right, get your rest, stay cool.  But when you wake up on game day, you may find your not very hungry.  Or you didn’t sleep well.  As go time approaches, you may need to use the restroom more than normal.  You may try to eat food, but you can’t make saliva, or your stomach is acid.  Basically, you body is preparing for the battle your mind has created.  Your body wants to be light and strong for the challenge ahead.  How badass is that?!?

Saturday’s Workout of the Day (I know Mike has something special planned for 10am.  Here’s the 9am)
100 Single Unders (more jumping rope. You’ll live)
90 Back extensions
80 Squats
70 Situps
60 Lunges
50 Pushups
40 Box Jumps (Blue/Red)
30 Wallballs (20/14)
20 Burpees
10 Pullups

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Just a note;
10 AM is a level 2 class, it will be tough but a lot of fun as well.
We will be sharing in some of the same pain our Three CFM reps
will be experiancing in Fresno today.