This week we will be completing our 2nd four
week Wendler cycle. So far the results have
been outstanding, we seen students PR's fall
like domino's. We will do one more four week
cycle then we sill make some changes to the
lifts we have been doing with the program.
Remember this is a de loading week so take
it easy and don't go over 60% on any of the
lifts.

The twelve days of CrossFit are more than half
over, who has hit all seven benchmarks that
we have done so far?


Billy 209 adding a little extra resistance to his sit ups

Workout Of The Day

Skill:
Girevoy KB Swing

Strength:
Back Squat
5@40%-5@50%-5@60%

MetCon:
21-18-15-12-9-6-3
KB Swing (Hvy)
Deficit Push Up
( plates under hands )

We are on the seventh day of CrossFit so today we will
be doing a CrossFit girls favorite "Helen". This is
probably my favorite CrossFit girl benchmark.

On another note Fridays 1 RM dead lift results were pretty
conclusive, implementing the Wendler strength program has
been a big success. Every student in the 6Am, 9Am and 4:30Pm
classes got a PR on their lift. Needless to say we will continue
with the program, just remember to follow the program and don't
go too heavy too quickly and you will have continued success.


One of the many dead lift PR's of the day

Workout Of The Day

Helen
3 Rounds Of:
400 Meter Run
21 Kettlebell Swings 55/35
12 Pull Ups

At CrossFit Modesto we consider ourselves to be a
school of health and fitness. Our entire business model
is built around this idea. As we go into 2012 we will strive
even harder to be defined as such. We are greatly
expanding our work shop and seminar schedule. We
have skill work shops scheduled weekly and more
intense seminars monthly. These workshops and seminars
are to help advance our students knowledge and skills
in the many aspects of CrossFit and health & fitness
in general. We have seen exponential growth in the
students that regularly attend work shops and seminars.

CrossFit Modesto is more than just a place to work out.
Class is in session!

Workout Of The Day

Dead Lift
5@75% - 3@85% - 1@95% -1-1 go for a PR

MetCon
4 rounds
30 Dbl Unders
30 Walking plate lunges

It’s bring a friend day again. Time to bring in
one of those friends or family members who have
been asking you about CrossFit or maybe they
have just noticed the changes you have made to
your self since you started CrossFit.

We will be having normal classes in the AM. The only
evening class will be at 5:30, this will be the partner WOD.
We usually get 25-30 people for these partner workouts
and they are always lots of fun. So grab a friend and
bring them in for this chance to experience CrossFit with
you.

Partner WOD
100 Kettlebell Swings
100 Wall Balls
100 Pull Ups
100 Box Jumps

Total reps to be split by team of two

By: Mike Choate

So Tuesday's workout was our Sixth Day of CrossFit and it was a smoker. DT is no joke. I am sure everyone could use a little change of pace so we are not going to lift anything today. We will be focusing on our core in the first part of the workout, starting by accumulating a total of two minutes in the L sit position then doing three sets of max hold time in the plank. I know this may not seem as exciting as throwing a heavy weight over your head as fast you can but these skill / strength sessions will build core strength in ways you cannot duplicate with the lifts. After all CrossFit is a "core to extremity exercise program" and a stronger core will help you in every exercise or sport you do.



Accumulate 2 min in the L sit

Then do three rounds of max time in the plank

MetCon
Tabata Something Else
8 rounds ea 20 sec work /10 sec rest:
Push Ups
Pull Ups
Sit Ups
Squats