CF Modesto team colors up at the new location!

FYI - This week will see the finishing construction touches at the new Crossfit Modesto location.  There’s still alot to be done, but Mike hopes that by Mid to Late September we’ll be making the full move.

Labor Day Hours - We’ll have classes in the AM, at 9 and 10, with NO AFTERNOON CLASSES.  I’ll be spending the day at IKEA.  Sounds like fun, right…

Saturday’s Work

Agility Drills/Tire Work

5 Rounds for time:
5 Snatch 95/65
10 Overhead Squats 95/65
15 Pushups (Games Standard)
20 Situps (I have a new situp standard; come in to check it out)
Run around the building (220m)

Iron Man JJ.  We’ll be deadlifting on Friday.

We do Krav Maga.  Darth Vader does…Tai Chi?

Barbells and bacon gives us a simple way to count rounds.  Use your finger!

Some fitness irony, courtesy of The Onion.  I think when we root each other on, we actually mean it.

5 Rounds
Deadlift for 45 Seconds 225/155
Rest 15 Seconds
Burpees for 45 seconds
Rest 15 seconds
Score is total number of deadlifts and burpees completed in all rounds

Erika doing Chest to Bar Pullups at the Norcal Sectionals

OMG! The Army is changing it’s PT plan.
A good lumbar curve always helps…even on the toilet
Check out Mark’s Daily Apple/The Primal Blueprint 30 Day Challenge.  I’ve told many of you that I don’t like “diets” or nutrition “challenges”.  In a perfect world, I would whittle my nutrition choices over the course of time.  But Mark’s Daily Apple does a great job, and if a challenge gets you eating better, rock on.

Following the same protocol as the deadlift, the strength portion will be
Front Squat
5-3-3-1-1-1 Tempo
To get to the Front Squat, you must clean the weight from the floor.  Lower into a full squat on a 4 count.  Start light, and control that weight.

Metcon
3 Rounds for time
20 Back Squat 95/65
20 Kettlebell swings 55/35
20 Pullups

Super Mario!

Barbells and Bacon is one of my favorite Crossfit sites.  Jon has great insights on training.  2 goodies for you to read and think about.
On Mobility

5 Principles of movement at a Crossfit gym.  This is very similar to my rules of picking up heavy stuff.
My rules, which are probably stolen, are:
1 Stance
2 Grip
3 Shins to bar
4 Chest up
5 Pull!
1-4 Should ensure a good lumbar curve (strong, safe back position) for every lift.

Strength
5 Sets
1 Power Clean, then from the rack position Push Jerk, Push Jerk, Split Jerk
Abbreviated, this would read PC+PJ, PJ, SJ

Metcon
Tabata Mashup
Push Jerk 95/65
Med Ball to Shoulder Red/Blue
Tabata Protocol:  This WOD is 8 minutes long
First 20 Seconds Do Push Jerks
Rest 10 Seconds/Prep for med ball
20 Seconds of Med Ball to Shoulder
Rest 10 seconds/Prep for Push Jerks
Repeat 7 more times
Total number of reps completed is your score

U.S. Krav Maga Association

For those of you who weren’t aware, several coaches took a Krav Maga certification over the last 4 days.  Krav Maga (Close Combat)is a no BS self defense system created by the Israeli’s for their defense force.  The guys from Ohio Krav Maga and Fitness took great care of us.  I’ll tell you up front: It was hard.  The final test was over an hour of fighting skills and drills, alot of it full contact.  I can say without a doubt that Crossfit training prepared us for the heavy work load over a 4 day weekend.

Many of the guys going through the training had some type of martial arts or fight training.  Many of the girls had very little.  My lovely lady Alison has probably never even made a fist in anger, much less struck someone.  But she took the bull by the horns and rocked this test.  She blogged about on her site, Crossfit Mama.  Here’s the three installments, 1, 2 and 3.

We’re going to get back into some strength training, but I’m going to lower the reps that we do, but we’ll be doing temp lifts.  This may actually increase the time the barbell is actually in our hands and our bodies are under tension.

The lift is the deadlift.  Pull from the floor, and lower the weight in 3-4 seconds.
The rep scheme is
5-3-3-1-1-1
Go up in weight each set but start light.  We are not trying to find out 1 rep max, but trying to see perfect form as we control the weight on the down portion.

Metcon - Getting to running
In 2 Minutes run 400m
Rest 2 minutes
In 2 Minutes run 400m
Rest 2 minutes
In 4 Minutes run 800m
Rest 4 minutes
In 4 Minutes run 800m
Rest 4 minutes
In 2 Minutes run 400m