This is a Chipper.

Crossfit defines workouts into 3 classes: Couplets (Fran), Triplets (Helen), and Chippers (Filthy 50).  Many people ask: What is a chipper, and why is it called a chipper?  A chipper is usually a bunch of movements, and you can’t move on to the next until you complete the previous movement.  Chippers are fun because you feel like your moving through the workout, and it seems like when you’re totally rocked from 1 movement, you move on to the next.  I was told it’s called a chipper for 2 reasons.  1.  You “chip away” at the movements.  2.  You get sent through a chipper, and when you’re done you’re like that pulpy substance that comes out the other end.

Mark’s Daily Apple Says: Don’t eat garbage

Chipper #4
Set up 1 barbell.  Loading Men - 95, Women 65
15 Thrusters
30 Toes to Bar
15 Clean and Jerks
30 Wallball Shots (Red/Blue)
15 Push Press
30 Box Jump (Blue/Red)
15 Sumo Deadlift High Pulls
30 Situps
15 Pullups
30 Back Extentions (Supermans)
*During the course of the chipper, you must do 3 rope climbs.  You can break up the climbs however you like.  Do em all at the beginning, split em up, or do em at the end.  Just get it done.  Sub is 3 body pulls per rope climb.

Could you fend off an attacker?

Ladies-

I started CrossFit to be able to pull myself up over a cliff. I learned Krav Maga to never lose a fight again. To never feel intimidated is the ultimate empowerment. Come and join us on October 2nd, 2010 to learn how to defend yourself no matter what type of situation you end up in. Good decisions and judgement can keep you safe for awhile, but just what if? Make sure you have the answers and the skills.

Learn Krav Maga techniques for self defense.  These are easy to learn, easy to do and extremely effective! We will have self defense demonstrations as well as a self defense skill workshop.

This free seminar is limited to 20 spaces and will fill up soon, so please RSVP on this event page or call 209-576-7650 by Sept 23rd if you want to attend.

CrossFit Mama

Skill:
Front Squat - Tempo in the Down
5-3-3-1-1-Max Rep -
Do tempo lifts on sets 5-3-3-1-1.  On the final set, use the weight from your last heavy tempo single for a max rep set.  Do not use a tempo for the final set. This means as many reps until your grip fails, form breaks down (loss of lumbar curve) or you have to put down the bar. For a number reference, this max rep set should be about 70%-80% of your 1 rep max.
Metcon
50 Chest to Bar Pullups (modified level 1 kipping pullups. Modified level 2 Jumping Pullups)
50 Burpees

From Crossfit.com, 3 types of foot holds for the rope climb: 1. Fast and secure 2. Slower and more secure 3. Faster and less secure.

The September Challenge begins tomorrow! As many rope climbs as possible until 30 September!  There is orange tape on each rope. Climb up and touch it.  That’s 1.  Use the whiteboard behind the pullup bars to track your reps.  Just write your name and start putting up tick marks after each climb.  Each climb must be witnessed by a coach.  For non-rope climbers, 3 body pulls equals 1 rope climb, but to qualify for the money, you must complete 1 full climb: touch the orange tape.  $10 buy in.  Let’s put up some freaky numbers!

Awesome challenge coming on 30 October: The Warrior Dash!  We already have alot of interest.  It’s a $45 registration.  Let’s get a gym team together and represent!

Strength
5 Sets
Power Clean, then Push Jerk, Push Jerk and Split Jerk
This is alot of work.  Keep it light, and save your big lifts for sets 4 and 5.

Metcon
“Speed Snatch Complex”
7 rounds for time of the snatch complex
Power Snatch
Snatch Balance
Overhead squat
Hang Squat Snatch
For the round to count, you MAY NOT release the bar until the end the hang squat snatch.
Loading - Men 95, Women 65

Cindy 15# 3:10
Megan 38/33# 3:17
Amiee 25# 4:16
Alison 53# 3:12
Michelle 53# 4:18

Here are the Two dates we have available for a couple hours
of Spec Ops Live Play.  Oct 9 or Oct 16th from 5PM til about 7PM
all who are interested let me know which day would be best
as soon as possible.

Josh W (and a bunch of you) spent his Labor Day morning sweating with people yelling at him.

Over the past couple of weeks, several of you have inquired about posting the workout times on the website.  We have done this, and like Labor Day, it’s not a big deal.  At other times, it becomes more cumbersome.  If you are interested in knowing other people’s time, I HIGHLY encourage you to post your times to the comments section.  We don’t all make it in everyday, but the comments section will always be there.  Additionally, it will be your responsibility to post your times, which hopefully makes you write them down (if you don’t already).

Please, use the comments section.  That is where we will keep each other accountable.  There is nothing cooler to me than seeing someone on vacation posting a time from another gym of the CFM workout of the day.

Strength
Deadlift
Tempo lifts - Lower the weight on a 4 count
5-3-3-1-1-1(Max Rep set)
Do tempo lifts on sets 5-3-3-1-1.  On the final set, use the weight from your last heavy tempo single for a max rep set.  Do not use a tempo for the final set. This means as many reps until your grip fails, form breaks down (loss of lumbar curve) or you can’t pick up the bar. For a number reference, this max rep set should be about 70%-80% of your 1 rep max.

Metcon
As many rounds as possible in 20 minutes
400m Run
20 pullups
If you don’t have pullups, do 30 ring rows.