By: Erika Bucheli

Billy and I had the opportunity to help out at The Garage Games at Lalanne Fitness in San Francisco on Saturday. We woke up at 3:30, left at 4 and arrived bright and early in San Francisco at 6 am. From there, Billy and I did not stop moving until 1:30 pm, when the competition ended. It was an action-packed day and really awesome to work behind-the-scenes. Maribel and Chris LaLanne really know how to run a great event.

Among the competitors was Annie Sakamoto, a CrossFit Original Nasty Girl and also the recipient of the Spirit of the CrossFit Games award in 2011. I had the honor of judging/coaching her through one of the events and Billy got to stack her 25# plates in the final workout. Annie is a great representation of what a true competitor is. She carried herself with grace and humility. About five minutes before the workout started that I judged her on, a young kid came up to her to say hi and tell her good luck. At a time when many athletes might be irritated that some was "breaking their concentration", Annie beamed at him and thanked him for coming out. She danced to Kanye West, she even joked during the precious 2 minute rest before the 2000 meter row event. She looked comfortable and made EVERYTHING look easy. You could tell she was having fun.

If you'd like to experience the thrill of competition, The CrossFit Games Sectionals will be happening in a few short weeks. We will dedicate one day a week to the Sectional workouts so that even if you're not interested in competing in CrossFit competitions, you can still participate in the workouts. We have a few surprises up our sleeves for the people who participate. We'll keep you updated on it

REMINDER: The Nutrition Skill Clinic is tomorrow at 6:30 pm. PLEASE, if you plan on attending RSVP to the event. There are only a few spaces left and I am only bring enough materials for those who have RSVP'd. You will miss out if you show up without RSVPing first. So don't miss out! Email .(JavaScript must be enabled to view this email address) to claim your spot.


Ladies Max Snatch Heat; Photo Courtesy of Maribel LaLanne

January 16th, 2012

Skill:
Strict Pull Ups
3 sets of 5

If unable to do strict, use bands or the negative

Strength:
Front Squat
3x5 @ 50% [warm up sets]
3@70%-3@80%-3+@90%

MetCon:
21-15-9
OH Squats
Lateral Bar Burpees

*DON'T GO HEAVY ON OHS*

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