By Erika Bucheli
Stop what you’re doing. Get out your workout log. Tell me what workout you did on December 14th. How much weight did you use? How fast did you do it? How many rounds? Maybe you weren’t at CrossFit Modesto yet or maybe you didn’t attend that day. Okay, turn to your journal and tell me what you did last Thursday WITHOUT looking at your journal.

Do you remember what you did? I’m guessing you don’t. That’s okay, you’re a busy person. You have a lot of things on your plate. No one expects you to remember exactly what you did off the top of your head. What we DO EXPECT here at good ol’ CFM, is that you are WRITING DOWN what you do after the workout.

Why should you write it down? For one, it’s so you don’t have to keep asking the coach, “What weight do you think I should do?” It is YOUR responsibility to know what weight you’re capable of doing. The second reason, and more important than the first, is so that you can literally see your progression. I’m sure the first few weeks of CrossFit, somewhere you wrote, “This sucks,” or “Really hard,” or “Need to get better at...” But then, somewhere along the way you started writing things like, “I did the hang cleans really well, but didn’t run as fast. Need to work on running,” or “I PR’ed TODAY!!!”

Your journal is a way to track the work you need to do, as well as your successes that occur along your fitness journey. Use your journals. They are another way to aid in your success!



Todays Workout

10 min Shoulder Mobility

Strength
Shoulder Press

warm Up 3x5 @ 40%

5@75%- 3@85%- 1+@95%

MetCon : Annie
50-40-30-20-10
Dbl Under
Sit Up

By Erika Bucheli
I’ve been reincorporating CrossFit workouts into my routine over the past two weeks. After taking almost three months off to work on Olympic lifting, the fast-paced, rev-your-engine metcon has hit me like a freight train.

I got to workout in a class of guys today. We warmed up with Tim’s new sled, worked on mobility, front squatted, and then worked out fast, a little heavy, and plenty hard. As a girl, it’s awesome to feel included in a group of strong dudes. As a person who took some time off from the traditional metcons, it’s awesome to participate in class with such strong and motivating dudes.

I love our community. It’s a place where everyone is welcome. Even if you’re a girl!



Welcome new CrossFit Modesto Student Sarah B.

Mobility:
Lower body stretching and foam roll legs & hips

Skill:
10 Min Clean , very light technique practice

MetCon
First Do 2 Rounds Of:

Run 400 Meters
25 Push Ups
25 Sit Ups

Rest 3 Min

Then Do 5 Rounds Of:

9 Hng Power Clean 95/65
9 Ring Dips

By Erika Bucheli
Call me crazy, but there’s nothing more exciting to me than seeing someone’s light bulb finally light up. What’s the light bulb? It’s that moment when a movement finally CLICKS in your head. It’s that moment where you just know that you finally NAILED it. It’s when you hear the “ooohs” and the “awwes” from anyone standing by. And when it comes to Olympic lifting, it’s that moment when you and the bar move as one.

Since working with Alan, who was on a European vacation and is currently recovering from an injury GET BETTER SOON, ALAN!, I’ve had a few of these light bulb movements. When I did the 133# snatch (a 20# personal record for me), it was one of the easiest things I had ever done. I don’t mean that out of conceit, it was just one of those movements where I felt perfectly at ease and the bar worked with me, rather than against me. Even better than my own personal records, is seeing the athletes in the Olympic lifting classes improve.

Emily Hawkins has been regularly attending the Olympic lifting classes and I was fortunate enough to snap some great pictures of her during Monday’s workout. This one we’re posting is my absolute favorite. I can see the light bulbs over her head almost every time she picks up the bar now.

Great work, Emily! Keep it up.

Skill : Squat Progression
Air Squat-Fr Squat-OH Squat

Strength:
Front Squat
Warm Up 3x5 @40-50%

5@75%-3@85%-1+@95%

MetCon:
    21-15-9
Front Squat 135/95
Broad Jump
KB Snatch Alt L&R
Sub KB swing for snatch for newbies

Post by the Kid
Are you ready to GET PHYSICAL with us in your best 80’s costume? You’re invited to CrossFit Modesto Krav Maga’s Bring a Friend 80’s Night on February 29th at 5:30 PM. There will be prizes for the best 80’s get-up. I’m hoping to see some Arnold, maybe some Top Gun Aviators, and I don’t think a little Purple Rain could hurt. We do these Bring a Friend events so that you and your friends can experience CrossFit in a fun, action-packed, easily-scaled team workout because we want EVERYONE’S friends, of all different levels and backgrounds to be able to participate. Sometimes the different lifts or movements can be intimidating and difficult for someone who has never been exposed to them to be able to confidently jump in a class with you. We also love these events because it gives YOU a chance to be an ambassador to your friend. YOU’RE THE EXPERT and we think it’s great you have a hand in introducing something that could potentially change your friend’s life. We are honored when you bring in your friends too. P.S. If the only friends you have, are the ones at CrossFit Modesto, then there’s nothing wrong with teaming up together. We think it’s GREAT that so many of you have built not just strong bodies, but strong relationships too.

Enochs high student Matt Werner has a go at the Battling Ropes

Weighted Pull Ups
5-5-5-5

Do negative only pull ups if you are unable to do weighted pull up.

Weighted Box Steps
5-5-5-5 L&R
Use kettlebells or dumb bells

MetCon
5 Rounds Of:
5 1-for-3 Burpee Box Jumps
5 Pull ups

A 1 for 3 burpee box jump is a single burpee right into 3 box jumps

How about a nice KICK to start your week off? If you've
noticed all of the kicking and punching going on in the
back room during the evening classes and wondered
what's going on. We offer Krav Maga and Muay Thai
(kick boxing) classes and it's part of your membership.
So if your interested in a little different kind of workout,
your welcome to come to either level one Krav Maga
or any of the kick boxing classes.It's a great workout
and a lot of fun as well.

We will be having a professional photographer at the
gym Monday between 9AM and noon. He will be taking
pictures for our new web site that will be launched very
soon. The site will have an all new look and will be top
notch among CrossFit sites. Our web developer has
put in a bunch of hours tweaking it just right and now
it's time to add some really high quality pics. If your
interested in participating in the photo shoot, just
show up dressed to workout, we will be doing group
and individual shots for CrossFit, Kettlebell, Olympic
Lifting as well as Krav Maga.

One last note the Thursday 6:30 Olympic lifting class
has been moved to Monday at 4:30 and the Wed class
starts @ 5:15. So now Olympic lifting is Mon @ 4:30,
Wed @ 5:15 and Saturday @ 10:30 the classes will
also be 1 hour and 15 minutes long.



Skill:
Hollow Rock Progression 10 Min

Strength:
Dead Lift
warm Up 3x5 @ 40%

5@75%- 3@85%- 1+@95%

MetCon:
7Min AMRAP
7 Power Snatch 95/65
7 Knee 2 Elbow