Alison and Erika battle it out on “Fran”

We will have make up sessions for the Filthy 50 at 6am and 7pm only.  If you want to make up Fran, just tell one of the coaches.  I will post scores Thursday once everyone is done with the first 2 workouts.

The Challenge workouts for next week will be Tuesday and Thursday.  One will be relatively heavy and fast/shorter duration.  One will be a medium duration workout (FYI: I consider the 50 to be very long.  Fran is short.)

Relax on your double unders

Brain Aging Rate Tied To Heart Pumping Output

The effects of napping on exercise

Skill
10 Minutes of Double-Under Practice
Practice people! If you have one, try to link together multiples in small sets, like 3-5.  If you have multiples, try big sets, like 25 to 50.

Metcon
3 Rounds
Run 800m
30 KBS 55/35
30 Get ups 25#
For Getups, lay on your back with arms extended with a 25# plate.  Stand up straight with the weight overhead.  That’s 1.  Do whatever you need to to get up.  Cross your legs, don’t cross, it doesn’t matter.  Just do the work.

Denise shows the USMC how it’s done at X-Fest

More updates on the Challenge.  The Filthy 50 is a very hard workout; to complete and to administer.  So, we will only be offering 2 makeup sessions: Thursday at 6am (this means you Dave R!) and Thursday night at 7pm.  PLEASE, if you plan on making up the Filthy 50 at these times, post to comments and contact Mike, Denise or Erika.  Otherwise, you’ll be taking a 0 in the first event.  FYI, we had some great efforts on the 50 on Monday, so if you’re going to make it up: bring your A game.

What you do after from CF Watertown.  You may have noticed the Progenex recovery tubes and the fish oil.  Take the opportunity to try these items.  If all you do after a workout is take in some protein to re-build muscle and fish oil to help with recovery, inflammation and soreness, you’re way ahead of the game.  I’ve been doing fish oil for years and swear by it.  The Progenex stuff is working for me, so I would highly recommend trying it for a week.

Wednesday’s Workout of the Day
WWS Challenge #2
“Fran”
21-15-9, rep rounds of
Thruster 95/65
Pullups

The 6:15 class post-Filthy 50.  We saw some gutsy performances on Monday.  Scoring will be out by Wednesday, best times were in the low to mid 20s.  We had 1 sub 20 (18:53).

Tuesday, we will be introducing “tempo” lifts.  In this strength session, we do the shoulder press in 1 explosive motion.  It should take 1 second or less to press the weight overhead.  Once overhead, we will lower in a SLOW controlled manner.  The lowering portion should take 3-4 seconds.  You may know this a “negative”.  In my own experience, before Crossfit, I spent a year+ lifting in this manner.  I got very strong, and I was a big believer in what I knew as H.I.T. (High Intensity Training).  James FitzGerald at OPT uses these lifts a ton, mostly applied to deads, squatting, pressing and some gymnastics.

We’ll do this in small bites, with just 1 strength session this week.  I want to take some stress off our joints after a heavy 3 week Olympic Lifting stretch.

Strength
Shoulder Press - Tempo Lift
3-3-3-3-3

Metcon
“SQT”

Three rounds for time of:
95/65 pound Ground to overhead*, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Ground to overhead means get it overhead anyhow; clean and jerk, snatch, deadlift into reverse curl into a split jerk (don’t do that). It’s your call. Bottom line, just get the work done fast.

Megan M representing CF Modesto and the USMC at X-Fest on Saturday

For all you folks complaining about the 200 yards of lunges on Friday, a Modesto High Schooler set an unofficial world record for lunging a mile in just over 25 minutes.  If any of you know this young man, invite him to CF Modesto for a workout.

We’ll be hitting our first workout challenge for the month.  The workout will be the Filthy 50.  Here is the change: We will be doing the second workout challenge on WEDNESDAY.  On Thursday, if you missed one of the workouts, you will have a chance to one make up.  We will be posting a fresh workout for Thursday, but there is the possibility of 3 workouts going on at once on Thursday.  So, I beg that if you plan on being considered for the fittest at Crossfit Modesto, show up on Monday and Wednesday for the workouts.  I plan on going on Tuesday and Thursday next week, with Friday as a make up.

Monday’s Workout
50 Box Jumps 24/Blue
50 Jumping Pullups
50 Kettlebell Swings 35/25
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45# for all)
50 Back Extensions (Supermans for all)
50 Wallball Shots (Blue/Red)
50 Burpees
50 Double Unders*
*Any substitution will be considered NOT RX’d, so, suck it up and do the double unders, even if it takes forever.  We’re all suffering together.

Come join CrossFit Modesto down at XFest tomorrow night! If you or your friends are going, tell them to come by and say hi. There will be 40 bands on 8 stages. Doors open at 5pm and the first band starts at 6pm.
$20 in advance | 21+ event - purchase tickets at specified locations (can be seen on the website under tickets)
Entrance at 10th and J Street | Downtown Modesto
But before you join in the festivities, don’t forget about Saturday morning’s class with Brian. Join him at 9am and 10am. Kids class runs from 8:30-9am. Bring your kids to workout at 8:30 and stay for the 9am class!

Saturday August 7th, 2010

5 rounds
5 Deadlifts 275/185
10 Med Ball cleans into Wallball Shot red/blue
15 Kettlebell Swings 55/35
Run 200 m