We hope everyone had a wonderful Christmas weekend.
As we wind down the last week of 2011we look forward to
many new things coming in the new year but before we
start thinking about the new year there’s still some unfinished
business in 2011. We are on the 10th day of CrossFit and
we have pulled another first timer for CrossFit Modesto.
This is the first time we have officially had Chelsea as
the Workout Of The Day. So lets get in there and welcome
Chelsea and prepare for our final Two days o CrossFit.
Remember the final day is on Saturday, if you plan on
attending be sure to sign up on face book.

Check out some of the new gear at CrossFit Modesto

Chelsea

5 Pull Ups
10 Push ups
15 Squats
every min on the min
for 30 minutes

(scale as necessary)

CrossFit Modesto would like to wish everyone a very merry
Christmas. We will have 6Am, 7Am and 9Am classes today
then we will be closed until Monday so we can celebrate
Christmas with our family.

Don’t forget next week is the last week of the twelve days of
CrossFit with the final day being Dec 31st.
 

Paul K. prepares to land an overhand right on Scott L.

Skill
Hollow Rocks

5 Rounds
10 sec L hang
30 sec rest

5 rounds
30 Sec Dead Lift @ 50% 1Rm
30 Sec Rest
30 Sec Push Ups
30 Sec Rest
30 Sec Squat
30 Sec Rest

Christmas Schedule
We will have morning classes only on Friday, all classes
are cancelled on Saturday and Sunday.

Perhaps you have seen some extra coils of ropes laying
about the gym. Want to know what they are for? These ropes
are not for climbing.We have some fun in store for you with
these ropes. They are an excellent new tool for creating
some really intense MetCons. I can't wait to share them with
everyone.

Todays workout is our 9th day of CrossFit and it's a tough one.
This will be the first time we have done this Hero WOD at
CrossFit Modesto. Remember Hero WOD's are created
to honor fallen hero's. So come prepared to give all today.




Danny

20 Minute AMRAP Of:

30 Box Jumps 24"
20 push press, 115/ 80
30 pull-ups

The eighth day of CrossFit is here, how many of the
twelve days of CrossFit have you attended? we have
only four left, the final day is on Saturday December 31st.
I am not going to tell what the final workout will be but
I will say this it's going to be a very popular benchmark
with an added twist. I guarantee it will be both fun and
challenging.

If you were at the Tuesday WOD it's safe to say you
had your ass handed to you on the pull up workout. So
you can expect to see more strength sessions that focus
on this type of Prerequisite strength. I think this will make
us all more well rounded in our fitness.

I hope everyone is using their foam rollers daily, if not
you should be and if you don't own a roller yet it's time
to get one. We will be adding another great recovery
tool "The Stick" another must have for your recovery.



Workout Of The Day

10 Min foam rolling : quads, hams and calves

Strength
Power Clean
5@40% - 5@50% - 5@60%

MetCon
Michael
Run 800 Meters
50 back extensions
50 sit Ups

Okay so I am pretty sure everyone who attended
class on Monday will be feeling like they did push ups
for the first time.The deficit push ups had even more
of an effect than people expected. That extra two
inches range of motion make a big difference we will
surely be doing them more in the future.
Today we have a different angle on a pull up workout.
Lets face it most of us in the CrossFit world don't do
nearly enough strict pull ups. Instead we throw in kipping
pull ups everywhere for the intensity factor. How many
CrossFiters do you know who can knock out 30+ kips
but can't manage 15 strict pull ups? Seems like a bit of
an imbalance so we will be spending more time in
developing the strength to do those strict pull ups which
in turn will only make your kips even better.
We will start with a set of strict pull ups then go right
into 5 count negatives, to do these get to the top of the
pull up and lower slowly counting to five. Then finish
with a 20 sec hold at top of the pull up, rest 1 minute
and repeat.





Skill:
10 Min Dbl Under skill Practice

Strength
5 sets of:
5 strict pull ups
5 5 count neg pull ups
30 sec hold at top of bar
(or to failure)
Rest 1 min

MetCon
10 Min AMRAP Of:
3 snatches 115 / 80
6 burpees
9 wall balls