Our friends at Cornucopia

Cornucopia Natural Foods is a locally owned business in Modesto, California that we’ve shopped at for almost ten years. Cornucopia has a wide variety of products including vitamin/mineral supplements, natural meat and poultry, herbs, organic wines, and a large selection of wheat free and gluten free products. Besides a vast majority of foodstuffs Cornucopia also carries natural cosmetics, books, cleaning supplies, hair dye and many other items. Basically, Cornucopia carries something for everyone. The best thing about Cornucopia isn’t its line of Burt’s Bees products (which I, Erika, drool over every time I’m in the store) but its friendly and helpful staff. If you have a question, they will answer it! Your questions are welcomed and the moment you walk in the door you feel right at home.

It’s the best natural food store in Modesto with the best product line and the best staff!

Cornucopia Natural Foods is located at 2625 Coffee Rd Ste. V (At Floyd) in Modesto in the Western Plaza Center.

Friday’s Workout of the Day
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Time to break in those new jump ropes!

Great Job Morning Students!
Kathy 15:00
Lindsay 14:57
Patti (tire) 10:00
Doug 14:45
Brandon 11:23
Holly KB Swings 20:00
Tyler 23:21
Barry 20:40
Carlyn 21:08
Donna 18:40
Caleb 14:20
Chad 11:04
Mike 10:50
Jennifer 12:28

Mark’s Daily Apple has a good article on overtraining.

If you’ve been training for an extended period of time, you may have heard of overtraining.  Being overtrained can occur after an extended time period of physical exertion where the body begins to break down, instead of getting stronger.  We’re talking about months.

I believe Crossift programming makes it hard to be “overtrained” because the workouts are hard and intense, but short.  Nutrition, sleep, hydration, stress, and many other factors can be involved overtraining.  I don’t think we’ve had an athlete be “overtrained” in my time at Crossfit Modesto.  Bottom line, if you feel run down, overtired, unusually sore and achy, make sure you take your rest; a day even two can make a big difference.

If you have fears of overtraining, that’s fine. Take a rest day.  But the truth is you’re probably fine, just focus on the basics: short, hard workouts, good food, and smart rest.

You should be taking rest days. Crossfit recommends for every three days of work, there should be one day of rest. 25% of your time is spent resting/recovering.

Thursday’s Workout of the Day
Strength
Push Jerk
3-3-3-3-3

Metcon
7 Minute AMRAP
14 Wallballs (20/14)
14 Pullups

Wanted to post some links.

I’m a believer that Crossfit prepares you for life’s challenges; both of the everyday variety and the extraordinary.

One of my favorite shows of all time is Man Vs. Wild with Bear Grylls.  I watch it with my kids.  They love the jumping, climbing, and the crazy stuff he eats.  Ok, I like that too.  I know Bear has been derided for some of his antics, but even if some events are staged, he is an incredible athlete, and his fitness carries him through many of the challenges he faces.

Popular Mechanics - 4 People Who Faced Disaster

Slate Magazine - The Best Survival Guides

Both of the article’s I’ve linked have cool stories and tips about survival.  In my opinion, being fit, strong, and confident that your body will carry you through a challenge is the best survival tool.  As Mark Rippetoe said, “Strong people are harder to kill, and more useful in general.”

Please, check out Kat’s story on our testimonial page.  Kat has a great attitude and is getting stronger everyday.  Keep up the great work!

Wednesday’s Workout of the Day
Strength
Front Squat
3-3-3-3-3

Metcon
7 Minute AMRAP
14 Pushups
14 Getups (25# plate for men/10# Plate for women)

Do want to talk to this guy right now?

We’re back to our weightlifting/strength work.  That means knowing how you did on the same lifts from last week.  In general, as you drop from 5 reps to 3, add 10% weight.  For example, if you maxed with a 95# power clean for 5, your goal for 3 should be 105/110.  Have a general idea of what you are working towards.

As we work up this week, and will attempt max efforts next week, I wanted to talk about lifting etiquette.  It’s simple stuff.  Like anything, ask yourself, “Would I want some doing what I’m doing while I attempt a max effort lift?”

A few simple guidelines:

Try to stay out of a lifters line of sight as they attempt their lift.  They should be trying to get “in the zone”.  Please don’t disrupt it.

Limit conversation with the lifter.  Again, they are trying to get in the “zone”, focusing everything they have on a lift.  This is not the time to discuss traffic on McHenry.

Cheering is good.  But know when to keep quiet and let them lift.  It’s like hitting a golf shot.

If you are coaching a lifter, stay to their side (it’s the best vantage point).  If you see and error, point it out.  If you see more than 1, try to limit corrections, as it may confuse or overwhelm the lifter.

On that note, pay attention to people lifting.  You are all learning. Try to identify faults.  Use the cues that help you (Think of what we say: Heels, chest up, shrug, elbows, head through the window, etc). Just don’t go crazy.

*Big etiquette issue:  Please, DO NOT SPIT ON THE BLACKTOP.  We use that area to warm up, and may touch the ground with our hands for drills.  If you have to spit, take it to the edges of the parking lot.  That’s were I throw up.  Just kick some dirt on it.

I’ll post more thoughts on etiquette throughout the week. 

Strength
Power Clean
3-3-3-3-3

Metcon
AMRAP 7 minutes
14 KBS 55/35
14 Box Jumps Blue/Red

Hayley 5 rounds
Patti 6
Doug 2
Brandon 5
Dave 7 Rx
Caleb 4 + 14 Rx
Anita 3 + 17 Rx (Blue Box)
Jason 4 Rx
Aurora 3 + 14
Alison 4 + 8 Rx (Blue Box)

Just a reminder, the new evening WOD times are:
4:30pm
5:30pm
and
6:15
The goal of this change is to spread out athletes to the 5:30 class, so the 6:15 isn’t so full.  We ask, if you are working out at 6, but if you have been showing up early, give the 5:30 class a try. 

Please, be vocal about this change.  If you like it, or if you hate it, tell us. Post your on the comments section. We’ll respond to your needs.  At any rate, we’ll try the new schedule for a week, and adjust accordingly.

Group pic from Spec Ops Laser Challenge on Saturday.

We wanted to say thanks to all who attended the event on Saturday.  It was a ton of fun, and I think everybody got a good workout in as well.  We’ll try to do another event in there in the fall.

Before Saturday, how many of you thought you would spend a Saturday afternoon hanging out with people from your gym?  I’ve spent many hours in gyms.  I would see the same people, doing their thing, headphones on, going through the motions, maybe working hard, maybe not.  On very few occasions, you may actually talk to people you workout next to.  Notice I didn’t say “workout with”.

I’m not writing this to brag on Crossfit Modesto, but it’s alot of fun to be part of gym where experiences are shared, hardships are endured, and friendships are made.

Monday’s Workout of the Day (for the board)
“Jackie”
Row 1000m
50 Thrusters 45lb
30 pullups

Holly bar 15:59
Lindsay 33/15 12:47
Hayley33 10:06
Patti 33 9:46
Barry 1/2 5:53
Carlyn 500m row 50/25 11:35
Donna 15# 9:55
Caleb RX 11:03
Mike 45# JP 13:08
Jennifer 12:45
Megan 13:37
Joe RX 8:06
Alison RX 12:45
Erika RX 10:45