Post By Erika Bucheli
For those of you who don’t know, I’m a contributing writer for www.thebizraiseyourgame.com, a CrossFit Business Mentoring website based out of Los Angeles. I write a weekly article on my experiences in the CrossFit world. I can’t spill all of the beans just yet, but I’m currently working on an article that will feature successful CrossFit affiliates owned by women.

I conducted the first batch of interviews on Thursday, and one of these women included Lauren Glassman, the CO-FOUNDER of CrossFit. Lauren currently resides in Prescott, Arizona and owns Captain CrossFit, one of the world’s largest CrossFit boxes. She used to be a moderator of the crossfit.com main site and I think it’s a great representation of the staying power CrossFit has that over ten years later, she’s still involved in the community.

CrossFit Modesto was established in November 2007 and more than four years later, we’re still going strong. We are constantly striving to bring you the best coaching and fitness programs in the area. We started with just CrossFit and now we have beginner, intermediate/advanced level classes, Olympic lifting classes, Krav Maga, Kettlebell training, and skill clinics, workshops, PR challenges, community events, and business partnerships to boot.

We do it because we love it. We do it because it’s fun. We do it because we’re here to serve you. That’s staying power.

Don’t forget the Mobility and Recovery Skill Clinic is TOMORROW NIGHT AT 6:30 PM. It will be taught by Tim Waldron and Erika Bucheli. So as not to interrupt your regularly scheduled programming, this clinic will take place alongside to the 6:30 PM Beginner CrossFit Class.


Battling Ropes and Sledgehammer Swings, have you tried the battling ropes yet?

I am thinking of a once a week class, battling ropes, hammers, tires, Prowler sled etc. Serious old school WOD's. Sound like fun or what?


Skill
L-Sit
10x 10Sec w/20sec rst

Strength:
Front Squat
3 x 5 @ 50%
5@65%-5@75%-5@85%

MetCon
First
Run 600 Meters
3 Rounds Of
12 Squat Clean @ 50% Fr Sq 1RM
21 Deficit Push Ups
12 Toes to Bar
Then
Run 600 Meters

If anyone is interested in Grass Fed Beef, it's time to order
for animals that will be ready to butcher in June. If you have
never tried grass fed beef, it's defiantly a different taste
than grain raised beef. It's also much healthier for you, grass
fed beef contains more Omega 3 fatty acid than salmon. Of
course there are no hormones or antibiotics given to the
animals. The ranch I will be ordering from is in Mariposa
county and requires just $100 as a deposit,they sell
out fast every year. I would recommend you deal directly
with the rancher when buying 1/4's, 1/2's or whole beef. I
had a very bad experience two years ago going through
a middleman, actually there were two middlemen and we
got burned on the purchase. We ended up paying about
30% more per pound than we were initial told and ended
up with about half the weight we were promised, my
contact refused to step up and take care of the matter
the way they should have in the situation. Lesson learned.
If any clients would the contact info for the place in Mariposa
ask Mike.



Skill
Pose Running Drills
5 sets of 30 meter sling shot sprints?

Strength
5 Rounds of:
5 Weighted lunges Each Leg - Kettlebell in each hand

MetCon:
21 Push Jerks 115/80
400 Meter Run
15 Push Jerks
400 Meter Run
9 Push Jerks
400 Meter Run

We will be doing THE classic CrossFit chipper. The Filthy Fifty is
probably the most well known Chipper in CrossFit, in fact this
was the first CrossFit WOD me and my family did together in
2007. We did the workout in our front yard, we did wall balls
against the side of the house and used the tree for pull ups.
I have no idea what my time was but I am sure it took us like
45 minutes to finish. Hopefully I will be able to find the
opportunity to jump in a class tomorrow and chip away at the
500 reps in this WOD. If you have never done this one before
make sure you come in and try it.

Our Olympic Lifting and Kettlebell programs have been a
big hit. The classes are growing everyday, we have wanted
to add these classes for a long time and I wish we would
have done it months ago.

We will be returning to the Wendler strength programing
next week so I hope everyone has all of their numbers
recorded. We will be replacing the squat with the front
squat for the next twelve weeks.

We have been training the local ARMY recruits for about
five months now, we do this as a service to the military
and our country. I have been getting reports from some
of the recruits that have returned home on leave after
completing boot camp. We are very pleased with the
information we have received. They all have said that
the PT at boot camp was a breeze and that they are
in worse shape after boot camp than when they left.
Well pleased that our training helped them get
through boot camp but a little disappointed in the
physical training they are receiving while in boot
camp. Below is a group photo taken after this weeks
workout:

Teams of four
Mile Run
4 Rounds Of:
20 burpee - tire flips
50ft bear crawl
50 KB Swing
50ft bear crawl
then
800 meter run with 50-80Lb sand bag

Todays Workout

Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

When my family and I first started doing CrossFit, and by that I mean my parents dragged us into it, we did our workouts at La Loma park and in our own backyard (literally). We had four kettlebells, two homemade sandbags, homemade rings, a medicine ball, some jump ropes, and the mad mind of Mountain Mike. I couldn’t do a single sit up, dip, push up, and the 15# kettlebell was my friend.

These days, we have a school of athletic performance equipped with everything from bumper plates to dip stations to ropes to the soon-to-be-coming PROWLERS and my best friend is my Eleiko barbell.

However, as much fun as it is to learn and train at CrossFit Modesto, I love to take the skills I have and test them outside the box. With the Survivor Mud Run (that we’re sponsoring!) and the Modesto Marathon approaching, we have planned a few trail runs and other training days outside of the box at which we hope you’ll join us.

The areas are local (under an hour to get to) and will be a chance for you to test your skills in the elements.

Our first run is on January 15th. We’ll meet at the gym at 12:30 PM and then carpool up to The Red Hills Trail near Chinese Camp, CA. We will provide waters and snacks. Invite your friends and sign up to carpool! It’ll be led by Mountain Mike Choate.

Not only is it a great way to get outside the box, but it’s also a great way to build our community. Get to know your coaches and peers. We’ll see you there!



Red hills trail



Skill:
Girevoy Swing 5 Min

Girevoy Snatch 5 Min

MetCon
5 rounds:
15 KB Snatch L
15 Box Jumps Tall
15 KB Snatch R
15 Box Jumps Tall


10 Min Foam Rolling

Have the holidays derailed your training a bit? How did all of the holiday parties and gatherings affect your nutrition?

I, for one, certainly got a little off track with my eating but hey, that's the way it goes right? It's a new year and time to get back on Paleo. I know I feel and perform much better when I am adhering to a paleo or primal eating style. Sure it takes a little more planning but it's worth the extra effort. If you have never tried to maintain paleo for at least 30 days then our first challenge of the year might be just what you need.
30 days in the cave paleo challenge starts Feb 1st.
If you are ready, go to our facebook event page and sign up.
.

Where do you fit in to this picture?


Strength:
Weighted Ring Dips
5-5-5-5-5
Sub non weighted ring, bar or box dips
10-10-10-10-10


MetCon
15 min AMRAP of:
10 Thrusters 65 / 45
10 Pull ups

10 Min Foam Rolling