We are pleased to announce our latest event SWEAT WITH YOUR SWEETIE! It'll be a PARTNER WORKOUT the Saturday before Valentine's Day and will give you a chance to bond and sweat with your significant other. It's our Valentine's Day gift to you! The public is welcome and encouraged to attend so invite your friends!

If you're interested in attending, call 576-7650 to reserve your spot OR email us at .(JavaScript must be enabled to view this email address) with the subject line "I WANT TO SWEAT WITH MY SWEETIE!". We're excited to make this day all about YOU!

This event is expected to fill up FAST. If you're experiencing cold feet or commitment issues and wait until the last minute, you might not get a spot.

Let us sweep you and your sweetie off your feet! Reserve your spot today!


Thanks to Jason Cary at Red Seven Studio for making this awesome flyer.

January 12th, 2012

Mobility work 10 minutes

Skill/Strength:
Turkish Get Ups 3x5 each arm
Windmills 3x5 each side

Metcon:
7 Min AMRAP
6 Squat Snatches (95/65)
2 Rope Climbs

After the METCON complete: 400 meter farmer walk with kettlebells

posted by Mike Choate
Someone shared the video below on facebook today and I just had to re post it here. I don't speak Swedish so I am not
sure what is being said. but from the video it's pretty safe to say this 72 yr old woman is a shinning example of what
we strive for here at CrossFit Modesto. I would bet money she eats a very healthy diet, gets a good nights sleep and doesn't
have excess stress.She started exercising when she was 46, see there is hope for those of us that are pushing 40+.
People have many different goals for doing CrossFit, some want to be great competitors and maybe even win the
CrossFit games, some want to lose weight or just feel better. I personally think the best goal is to be like Wanja Sjödins
and have the health & fitness at age 72 to be able to pop off 10 dips, 55 push ups, still be able to get out and enjoy life and
look at least ten years younger that the average person in your age group. I will take that over a trophy, cash, or any
amount of fame. Train hard, eat healthy, get plenty of rest, go out and enjoy life even when your 72 and beyond.



Skill
OH squat (pvc or very light wt only)

Strength:
Dead Lift
3x 5 @50%
5@65%-5@75%-5@85%

MetCon
21-18-15-12-9-3
Dead Lift 155/105
3-6-9-12-15-18-21
Burpee Pull Ups

CrossFit Modesto coaches Tim Waldron and Joe Cota shared their knowledge on the subject of mobility and recovery to a packed room Monday night. This was CFM's first recovery
clinic of the year. The clinic ran out of spots a week ago but we found room for a couple extra students at the last minute. The coaches split the time up between lecture and practical hands on application of pre and post workout stretching, foam rolling, using resistance bands, icing and more.

At CrossFit Modesto we strongly believe that the workout is only a small part of getting and staying healthy. Proper nutrition, recovery/mobility work and sleep are even more important. With that being said we will continue to provide quality informational skill clinics every Monday at 6:30 PM.

Our next clinic is scheduled for next Monday. The subject? Nutrition. There are only three spots left for this popular clinic. We will also be discussing the 30 Days in the Cave Paleo Challenge that starts February 1st.


Look at all of those happy students with their foam rollers.

Everybody got pretty beat up by Monday's workout so Tuesday's workout is somewhat of an active recovery day. There is plenty of foam rolling and rest in the workout.
Don't forget your foam rollers!


January 10th, 2012
Foam Roll 10 MINUTES

Squat Test 3 MINUTES

4 MINUTES:
6 Burpees
9 KB Swings 55/35
3 MINUTES REST
3 MINUTES:
20 feet walking lunges
20 sit ups
2 MINUTES REST
3 MINUTES:
10 Box Jumps
20 back ext

Foam Roll 10 MINUTES

Post By Erika Bucheli
For those of you who don’t know, I’m a contributing writer for www.thebizraiseyourgame.com, a CrossFit Business Mentoring website based out of Los Angeles. I write a weekly article on my experiences in the CrossFit world. I can’t spill all of the beans just yet, but I’m currently working on an article that will feature successful CrossFit affiliates owned by women.

I conducted the first batch of interviews on Thursday, and one of these women included Lauren Glassman, the CO-FOUNDER of CrossFit. Lauren currently resides in Prescott, Arizona and owns Captain CrossFit, one of the world’s largest CrossFit boxes. She used to be a moderator of the crossfit.com main site and I think it’s a great representation of the staying power CrossFit has that over ten years later, she’s still involved in the community.

CrossFit Modesto was established in November 2007 and more than four years later, we’re still going strong. We are constantly striving to bring you the best coaching and fitness programs in the area. We started with just CrossFit and now we have beginner, intermediate/advanced level classes, Olympic lifting classes, Krav Maga, Kettlebell training, and skill clinics, workshops, PR challenges, community events, and business partnerships to boot.

We do it because we love it. We do it because it’s fun. We do it because we’re here to serve you. That’s staying power.

Don’t forget the Mobility and Recovery Skill Clinic is TOMORROW NIGHT AT 6:30 PM. It will be taught by Tim Waldron and Erika Bucheli. So as not to interrupt your regularly scheduled programming, this clinic will take place alongside to the 6:30 PM Beginner CrossFit Class.


Battling Ropes and Sledgehammer Swings, have you tried the battling ropes yet?

I am thinking of a once a week class, battling ropes, hammers, tires, Prowler sled etc. Serious old school WOD's. Sound like fun or what?


Skill
L-Sit
10x 10Sec w/20sec rst

Strength:
Front Squat
3 x 5 @ 50%
5@65%-5@75%-5@85%

MetCon
First
Run 600 Meters
3 Rounds Of
12 Squat Clean @ 50% Fr Sq 1RM
21 Deficit Push Ups
12 Toes to Bar
Then
Run 600 Meters

If anyone is interested in Grass Fed Beef, it's time to order
for animals that will be ready to butcher in June. If you have
never tried grass fed beef, it's defiantly a different taste
than grain raised beef. It's also much healthier for you, grass
fed beef contains more Omega 3 fatty acid than salmon. Of
course there are no hormones or antibiotics given to the
animals. The ranch I will be ordering from is in Mariposa
county and requires just $100 as a deposit,they sell
out fast every year. I would recommend you deal directly
with the rancher when buying 1/4's, 1/2's or whole beef. I
had a very bad experience two years ago going through
a middleman, actually there were two middlemen and we
got burned on the purchase. We ended up paying about
30% more per pound than we were initial told and ended
up with about half the weight we were promised, my
contact refused to step up and take care of the matter
the way they should have in the situation. Lesson learned.
If any clients would the contact info for the place in Mariposa
ask Mike.



Skill
Pose Running Drills
5 sets of 30 meter sling shot sprints?

Strength
5 Rounds of:
5 Weighted lunges Each Leg - Kettlebell in each hand

MetCon:
21 Push Jerks 115/80
400 Meter Run
15 Push Jerks
400 Meter Run
9 Push Jerks
400 Meter Run