This photo is from 3 weeks ago, but it is the BEFORE for the new location for Crossfit Modesto

The Weekend Warrior Series has a deadline of Sunday Night to lock in teams and pay up.  Based on the scores, the RX team is: Brian H, Dave R, Louis, Justin J, Erika, and Josie J.  Right now, people interested the scaled team are Chad, Mitch and Alison (we’re a little short - interest has waxed and waned).  I see 2 major issues.  Time commitment (we have a Olympic Cert scheduled for one of the Comp dates, we may lose a competition weekend).  The second is the money.  Each team is $600, or $100 per team member at least.  Make no mistake, I want to do this, but I want an honest gauge on interest, because we’re going to have to “vote with our wallet” by Sunday night.  Please contact me or post to comments if you have issues, questions or concerns.  FYI - There are other cool events in the Crossfit world, like Fight Gone Bad on Sep 26, Barbells for Boobies at Crossfit Parabellum in Turlock in late October (A “Grace” event!), and the Tough Mudder (I think this is in October - Right Chad?)

What did we learn in our little competition?  We tested alot of things; some skills, different energy systems, general fitness, strength, etc. We tested 1 Classic Crossfit Sprint Metcon, 1 Endurance Chipper, A Short Duration Power event, and an final longer endurance event.  What did you do well?  Where did you feel challenged?  I know I was not impressed with my running, but I was happy with my Fran and Filthy 50.

I want to do a better job of matching your ability levels to the workout.  Each workout has an anticipated time duration, which may be more important the going RX.  For example, Fran shouldn’t take more than 10 minutes.  You can slog through a 16 minute RX Fran, but that kind of misses the point.  The point is to go fast, at out absolute lactic threshold for a sprint.  Think about that on today’s workout.

Skill
10 Minutes of Squat Clean Practice.  I like to do sets of 3, and add a Jerk to my final squat clean.  Be smooth and deliberate.

Metcon
For time
25 Squat Clean and Jerks
Advanced 175/125
Rx 135/95
Or scale as appropriate.
You must transition from a clean into the jerk.  NO THRUSTERS.  In effect, this should be 25 single, perfect squat clean and jerks.

I have done this before, and it took about between 9 and 10 minutes.  Use that as a time gauge for scaling

And deadlift too

Sorry for the late post.  I hope to update with some Weekend Warrior Series stuff as the day goes on.

UPDATE
Dave R and Josie made up some WODs.  Josie finished 2nd in Fran, and Dave R won WOD 5a with a 10:20 run, and won 5b with 2 rounds plus 30 T2B (!).  These scores have shaken up the leader board.  I will post more on the actual teams and competition today.
Men: Brian H (33), Dave R (28) Louis (27), Justin (25), Jordan (18), Joe (19), Quinn (15)
Women: Josie (30), Alison (29), Erika (28), Rita (21), Emmaline (11)

Skill
5 Minutes of Double Under Practice
Start with 5 DU.  Take a break.  Then do 10.  Keep resting as needed, building each set by 5, so 15 is next.  The bigger the set, the more rest you will need.  Try to do the sets unbroken.

Then 10 minutes of deadlift work.  The goal is to warmup for the metcon.  Do sets of 3, and focus on speed of movement.

Metcon
3 Rounds
21 Deadlift 185/125
50 Double Unders

Getting good a toes to bar

I will be giving a Nutrition Class at 7:15, Tuesday Night.  We will cover macro-nutrients; Protein, Fat, and Carbohydrates, and how we decide between good and bad sources of these macro-nutrients.  Please post to comments if you plan to attend.

I am scoring WODs now.  I will update the score to this blog later, but if you need to make up WODs, you have until Thursday to get er done.
UPDATE
The top 5 finishers for WOD 5a were: Jordan, Justin, Dave H, Chris R and Brian H.  Women were Josie, Michelle, Terry, Rita, Courtney.
Top 5 for 5b were: Justin, Brian H, Louis, Quinn, Jordan.  Women: Josie, Rita, Alison, Michelle, Courtney M.

So, after 6 workouts, the tops scorers (which is subject to change, as we have some makeups pending)
Men: Brian H (35), Louis (28), Justin (27), Jordan (20), Joe (19), Quinn (16)
Women: Josie (30), Alison (29), Erika (28), Rita (21), Emmaline (11)

Have any of you canceled cable?  I love cable, but I have heard many people dump it for internet tv, dvds or…gasp! reading or spending time with your family.  Did the change stick?  Here’s an article on the subject.

We have 1 more tempo lifting session this week.  Next week we will begin a 3 week strength cycle, working in some tempo lifts.

Strength
Shoulder Press
3-3-3-3-3 Tempo Lift (3-4 seconds on the lowering of the weight)

Metcon
21-15-9
Push up (Games Standard)
Pullups
Box Jump 24/Blue

Stephanie gets overhead, bad ankle and all

I will be giving a nutrition seminar Tuesday night at 7:15.  The subject will be macro-nutrients and their role.  If you don’t know what macro-nutrient means, get to the seminar!

The final 2 WODs of the WWS Challenge will take place on Monday.  Each WOD will be scored as a separate event, but they must be completed together.  The total time for the 2 WODs combined will be 28 minutes.

WOD 5a “Get from point A to point B”
Run 2.5k.  There will be an 18 minute time cap on this event.  The faster you finish the run, the more time for rest you will have for part 2.  If it takes more than 18 minutes, you will have to go straight into part 2.

Immediately following the 18 minutes, the next WOD will begin.

WOD 5b “Every Rep Counts”
10 minute AMRAP:
30 Toes to Bar
21 Ground to Overhead Anyhow 95/65*
* Ground to overhead means just get it overhead; you may clean and jerk, snatch, squat clean to thruster, deadlift into reverse curl into split jerk.  Whatever you like, just do the work.

After completing 4 challenge workouts, here are the standings, with points in parenthesis.  If you need to make up a WODs Fran, DL/Burpee or 3 Rep Max C&J, you will have until the end of THURSDAY, 26 August.  Just let a Coach know in advance, or post to comments.
Men
Brian (26)
Louis (21)
Joe (19)
Justin (14)
Quinn (10)
Jordan (10)
Dave R (8)

Ladies
Alison (25)
Erika (21)
Rita (14)
Emmaline (12)
Josie (11)

The points system rewards placing in the top 5, but if you can complete a WOD as RX, you get rewarded.  Also, you have to do the WODs, so make them up!

I keep getting the same questions about the Weekend Warrior Series.
I have Cut and Paste their most recent update.  They are still short on major details, but I wanted to keep you updated I really want to have 2 teams ready, a scaled and an RX.  Here’s what they have to say:
I CAN’T COMPETE BECAUSE . . .
August 20th, 2010
Michael and I have been talking to all sorts of people about this event, and it’s been great hearing all the enthusiasm.  We’ve also talked to some people who are really on the fence about competing.  If you’re one of those people, here are a few things to consider:
(1) “I can’t compete because . . . I don’t have enough time.”
Don’t worry! You don’t have to compete in every game.  Each team competes with 4 people but can have 6 on the roster.  That means if you have to miss because you have a conflict, you’ve got alternates.  No worries.
(2) “I can’t compete because . . . I’m worried I’m not fit enough yet.”
This is as competitive as you want it to be. Yes, the workouts will be tough, but the Scaled division is designed to maximize participation.  Give it a shot – you’ll probably surprise yourself just how fit you’ve become and just how much you enjoy working out with other affiliates.
(3) “I can’t compete because . . . I can’t find anyone else in my box who’s interested.”
First of all, you might have to put on a cheerleading outfit to get people riled up.  But, if they’re still dragging their heels and slightly disturbed at your pom-pom routine, contact us and we’ll hook you up with a team from a nearby box.
(4) “I can’t compete because . . . I’m not free on Saturday mornings.”
We can work with that.  Although the default time for competitions is 11am, if your box can’t compete then, we can try to accommodate you (as long as your competitors are cool with it).  Just contact us.
* * *
So, unless you have any more excuses, get on board.  August 29th, the registration deadline, is almost here. 

James “OPT” FitzGerald does the first sub-7 “Helen” at Crossfit Santa Cruz.

I’m a big fan of James FitzGerald and his work at Optimum Performance Training in Calgary, Alberta, Canada.  He was one of the first guys to call Crossfit a “sport”, and he put more thought into the mental preparation than any Crossfitter I’ve seen.  He has great insights, his programming is big picture and detail oriented at the same time.  He is constantly tweaking his programming, and pumps out gnarly workouts.  He has also coined some pretty good Crossfit idioms; Fit as F@$k, Know Pain, Know Gain, Get Comfortable with uncomfortable, and probably some more.

This is an OPT creation called
“Exponential”
7 rounds for time;

5 squat clean thruster

10 toes to bar

(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7thround, gals starting weight is 45# increasing to 105# by 7th round)

We can scale this easily, so come on in.