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

Teija Maynard and Jenifer Haggard - Whether these ladies know it or not, the Dragon Lady (my mom) and I have been watching them progress in the new WKC Kettlebell classes. A few things have changed for them since they signed up a few months ago. They used to wait in the car until the last possible moment before class. Now, they get here early and stay a little later. I absolutely LOVE to have them in class because they have great attitudes, ask good questions, and put in the sweat equity. Lately, they've been attending the Kettlebell Classes at 5 PM with Chuck. Jenifer even came in a few days ago with wrist wraps, a sign of a legit kettlebell lifter. They look happy before, during, and after the classes and their sweat equity is beginning to pay off because their KB snatch form is starting to improve. I just wanted to take the time to thank them for being such great student-athletes. We are very proud of you ladies and love having you around!


Teja and Jennifer getting some personal instruction fom Kettlebell Guru Chuck

10 Min of Foam rolling

400 meter farmer walk
holding a bumper plate in each hand

Tabata Mash Up:
8 rounds of each exercise 20 seconds of work followed by 10 seconds of rest
KB Swing
Box Jump
Dbl unders
Burpee

post by The Dragon Lady

Wow! That sounds really harsh. Let me unpack this statement. I am here to support you. As your coach, I am here to cheer you on as you fight for that first pull-up or your last rep.

The issue of “student to coach” friendships isn’t as cut and dry as you might think. It can be tricky to maintain the professional distance required to coach you if we’ve become “buddies” in the gym. Other affiliates think this is okay and don’t see a problem with it, but the problem is it can create cliques or a subculture which is divisive and is the exact opposite of the community environment we work hard to facilitate at CFM Krav Maga. These types of friendships inside the gym can be perceived as favoritism and this usually leads to people feeling left out.
I like you. I really do. I am excited to help you identify and achieve your goals. It is so cool to watch you discover strengths and abilities you only dreamed you’d someday have. But you hired me to be your coach and I intend to be the best coach I can be.

We want everyone who joins our school to feel welcome and included every time they walk in the door. CFM Krav Maga is not about one person. It’s not about Mike or me. It’s not the Erika Show. We don’t have any star athletes or people to place on a pedestal. We don’t have a second class student community and we won’t think you are weak if you don’t choose to compete.

I’m not your buddy, I am your coach...now pick up that bar.





Weighted Knee Ups
5 Sets of 10 Seconds Each

Strength
Shoulder Press

3 sets of 5 @40%
use a 3-1-5 tempo on warm up sets
Then
3@70% - 3@ 80% - 3+@ 90%

MetCon
4 Rounds Of:
5 Clean & Jerk @85%
10 pull Ups
15 Squats

High intensity workouts are lots of fun and you can reap great
benefits from them. It’s these high intensity workouts that has
given CrossFit such notoriety. Unfortunately there is also a
dark side to this kind of training. High intensity workouts
especially if they last more than fifteen minutes, can take a toll
on ones body without proper rest intervals.

Sometimes that rest needs to be just that, a complete break
from exercise but usually just slowing things down a bit will
suffice. You could do a slower paced strength workout or a
workout that has rest periods between short medium intensity
work periods also works nicely. I recently posted just such a
workout and it was not scored or tracked on the white board
except for names, everyone was able to relax a little and
slow down a bit.
I was actually surprised at how many students commented
that they enjoyed being able to slow down and
not feel like they needed to leave everything on the floor. I
actually had a coach tell me that they felt everyone should
be crushing themselves five days a week in CrossFit, I
think most people should be doing CrossFit four to five
times per week but not crushing themselves everyday

How about injuries? Well going to high on the intensity
meter before developing the proper skill and basic strength
can be a recipe for disaster. We encourage our clients to
learn the basic skills and continue to develop those skills
so they can get as much out of CrossFit as possible. I
encourage everyone to take advantage of all of the
supporting classes offered at CFM. We have a world class
Olympic lifter behind our Olympic lifting program and our
Kettlebell program is headed by the most qualified Girevoy
coach in the central valley. Starting next week our
beginning will be basic strength and skill development
classes, be sure to check the schedule for times and
keep an eye on this blog for the posted strength / skill
WOD’s.

Patrick Mcaninch Showing Off His Mad Magician Skills

Workout Of The Day

Weighted Dips (ring or bar) 
  5-5-3-3-1

  MetCon:
50 Sit Ups  
Karen:150 WallBalls
50 back extensions