Maybe you’ve heard the news, but here it is:  Crossfit Modesto is moving locations.  We will be moving to 4213 McHenry Ave, into what was the Sub Station and the motorcycle shop.  We hope to be in the new spot in early September, but a TON off stuff needs to happen before then.  Here’s some of the details:
The new location is less than 5 minutes drive (if the lights are against you) from the current location.
The current location has just about 2000 sq ft.  The new location will have 2700 sq ft.
We will have a kids room.
We will have 2 bathrooms, and eventually, A SHOWER!
We would love to hear your feedback on a lunch class, and a late class (at 7pm) 1 to 2 times a week.
There will be a Krav Maga studio next store, occupying a 1400 sq ft space.
We’ll be rolling out new equipment in the coming weeks.  More plates, rowers, a GHD or two and… a wall mounted timer! Badass!
You may have noticed Kettlebell classes the Denise is teaching on a 1 on 1 basis.  If you’re interested in doing some Kettlebell work, post to comments or talk to Denise.
Obviously, we have some work on our hands, but we’ll keep you updated with new developments as we have them.

I’ll be honest: I love our current spot.  It’s isolated, we can run, crank up the music, and really get after it.  It took a ton of work to get it to where it is today.  I went to the new location today, and it is going to be awesome.  I am so excited for this move, and it’s going to be great for our little gym.  We hope you’re all as excited as we are, but when you see the new spot, you will be.

A current detail.  The Kettlebell Snatch test for July will take place Monday, August 2.

Strength
Snatch
2-2-2

Snatch Pulls
2-2-2

Metcon
5 Rounds
7 Squat Snatch 75/53
21 Situps

Brandon being agile

A few competition-minded Crossfit affiliates have come up Crossfit League that will take place in September and October.  Here are the major details:
The team fee is $600 bucks, which will be 4 competitions, with the potential for a 5th.
The teams will consist of 3 men and 1 women, with alternates.  This will be 4 men and 2 women.
This will be in Northern California, and there is talk of creating sections to minimize travel.

What’s your interest in this?  I’m down, big time!  Crossfit competitions are fun, and the team element will take some pressure off if you have some performance anxiety.  I have some ideas about who should compete.  If we can just field a team, that’s cool.  But, if we have a lot of interest: tryouts!

Please post to comments if you want to get involved.  I’ll be talking this up at the gym as well.

Strength
5 sets
10 Good Mornings, followed by 5 weak hand KB Snatch, then 5 strong hand KB Snatch

Metcon
30 KB Swings 55/35
Run 2.5k
30 KB Swings 55/35

My life is becoming a quest to find the thing I suck at most.  New Entry: Ring Handstand Pushups

CF Modesto will be hosting a USA Weightlifting Certification on October 16-17, 2010.  We did this last year.  We met Olympians, Olympic hopefuls, Crossfitters, and lots more people really interested in strength and fitness.  If you were thinking about it last year, get it done this year!

Strength
Cleans
2-2-2

Clean Pulls
2-2-2

Metcon
5 Rounds
5 Power Cleans 155/100
21 Double unders

Agility work from Saturday

CF Modesto will begin carrying Fish Oil for sale.  We will be carrying Maine Natural Health fish oil.  Maine Fish Oil has provided an FAQ on reasons to take fish oil, and why you should take theirs.  I am a believer in fish oil, and have seen my total cholesterol drop to below 200 for the first time in my life (with a significant increase in my HDL).  I also stopped taking Advil for muscle soreness, replacing it with fish oil.

That was all on fish oil pills, usually purchased at Target or Costco.  The pills usually only supplied 300-360 mg of DHA and EPA (the good stuff - why we take fish oil).  To get adequate amounts of DHA and EPA, I was taking 24-30 pills a day.  That’s alot of pills.  I researched liquid fish oils, and through some trial and error, I buy fish oils that supply over 1000mg of DHA and EPA in a teaspoon.  The stuff we’ll be carrying will be even higher quality.

Monday’s Workout of the Day
20 Minutes: As many rounds as possible
10 Thrusters 65/45
10 Pullups

Dave R putting out on Friday’s WOD. Great work to everyone that completed this monster!

I really love Crossfit.  I consider Crossfit my sport.  I want to get good at it, and spend alot of my free time planning my training, nutrition, looking for new tricks; trying to get better.  My goal is to qualify for the Crossfit Games.  I realize this is a long shot, but that’s ok.  I will gear my training for that goal until I give up or die.  I plan to go down swinging.  My biggest lesson from this “season” was: I am not the strongest, fastest, most athletic, etc.  Getting stronger will help me, but what I have to get good at, fighting through pain.

Friday’s workout was a perfect example.  That whole thing was uncomfortable.  No one thing was too hard or too heavy, but you had to go fast.  And going fast HURT.  And like it or not, I have to get better at hurting.

Barbell’s and bacon kind of weighs in on this subject.

Saturday’s Work
10 Minutes of Agility drills
10 Minutes of Hand Stand Pushup practice, practice hand walking
10 Minutes of Snatches.  Build to a heavy single.

For Time:
15 snatch - 135#/95#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch - 135#/95#