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

We are pleased to announce our latest event SWEAT WITH YOUR SWEETIE! It'll be a PARTNER WORKOUT the Saturday before Valentine's Day and will give you a chance to bond and sweat with your significant other. It's our Valentine's Day gift to you! The public is welcome and encouraged to attend so invite your friends!

If you're interested in attending, call 576-7650 to reserve your spot OR email us at .(JavaScript must be enabled to view this email address) with the subject line "I WANT TO SWEAT WITH MY SWEETIE!". We're excited to make this day all about YOU!

This event is expected to fill up FAST. If you're experiencing cold feet or commitment issues and wait until the last minute, you might not get a spot.

Let us sweep you and your sweetie off your feet! Reserve your spot today!


Thanks to Jason Cary at Red Seven Studio for making this awesome flyer.

January 12th, 2012

Mobility work 10 minutes

Skill/Strength:
Turkish Get Ups 3x5 each arm
Windmills 3x5 each side

Metcon:
7 Min AMRAP
6 Squat Snatches (95/65)
2 Rope Climbs

After the METCON complete: 400 meter farmer walk with kettlebells

posted by Mike Choate
Someone shared the video below on facebook today and I just had to re post it here. I don't speak Swedish so I am not
sure what is being said. but from the video it's pretty safe to say this 72 yr old woman is a shinning example of what
we strive for here at CrossFit Modesto. I would bet money she eats a very healthy diet, gets a good nights sleep and doesn't
have excess stress.She started exercising when she was 46, see there is hope for those of us that are pushing 40+.
People have many different goals for doing CrossFit, some want to be great competitors and maybe even win the
CrossFit games, some want to lose weight or just feel better. I personally think the best goal is to be like Wanja Sjödins
and have the health & fitness at age 72 to be able to pop off 10 dips, 55 push ups, still be able to get out and enjoy life and
look at least ten years younger that the average person in your age group. I will take that over a trophy, cash, or any
amount of fame. Train hard, eat healthy, get plenty of rest, go out and enjoy life even when your 72 and beyond.



Skill
OH squat (pvc or very light wt only)

Strength:
Dead Lift
3x 5 @50%
5@65%-5@75%-5@85%

MetCon
21-18-15-12-9-3
Dead Lift 155/105
3-6-9-12-15-18-21
Burpee Pull Ups

CrossFit Modesto coaches Tim Waldron and Joe Cota shared their knowledge on the subject of mobility and recovery to a packed room Monday night. This was CFM's first recovery
clinic of the year. The clinic ran out of spots a week ago but we found room for a couple extra students at the last minute. The coaches split the time up between lecture and practical hands on application of pre and post workout stretching, foam rolling, using resistance bands, icing and more.

At CrossFit Modesto we strongly believe that the workout is only a small part of getting and staying healthy. Proper nutrition, recovery/mobility work and sleep are even more important. With that being said we will continue to provide quality informational skill clinics every Monday at 6:30 PM.

Our next clinic is scheduled for next Monday. The subject? Nutrition. There are only three spots left for this popular clinic. We will also be discussing the 30 Days in the Cave Paleo Challenge that starts February 1st.


Look at all of those happy students with their foam rollers.

Everybody got pretty beat up by Monday's workout so Tuesday's workout is somewhat of an active recovery day. There is plenty of foam rolling and rest in the workout.
Don't forget your foam rollers!


January 10th, 2012
Foam Roll 10 MINUTES

Squat Test 3 MINUTES

4 MINUTES:
6 Burpees
9 KB Swings 55/35
3 MINUTES REST
3 MINUTES:
20 feet walking lunges
20 sit ups
2 MINUTES REST
3 MINUTES:
10 Box Jumps
20 back ext

Foam Roll 10 MINUTES