Remember to bring a friend to Crossfit Modesto at 10am on Saturday.  We will be doing a “partner” WOD.  We’ll have a Barbeque after.  Bring a friend, family member, or someone you want to show off you fitness to (boss, arch nemesis, etc).

Friday’s Workout of the Day
10 Rounds for time:
10 Pullups
10 Ring Dips
10 Situps
10 Squats

I wanted to post on my experience today in at a gym.  I fly back west tomorrow, so today I just wanted to get in a quick workout and get home to pack up.  The closest Crossfit gym is at least 45 minutes away.  So I went to a local gym because I knew they had a Concept 2 rower.  I dropped 10 bucks to walk-in a get a workout.  This was my first time in a “Globo-gym” in over 2 years.  Here are my thoughts.  Note: I spent at least 10 years working hard in gyms like this, so this wasn’t a new experience, but my perspective has changed.

1.  The music was played at a non-offensive level, and generally sucked.  I know people don’t always approve of our music choices at CFM, but dammit, IT’S LOUD.  Our stereo goes to 11.  They were at about a 3, maybe a 4.

2.  Everyone was wearing iPods.  No one was talking to anyone.  No one was laughing.  It was quiet.

3.  They actually had pullup bars, BUT…they were super slick (it was hard for me to do 10 pullups).  And you were in between people doing tri-cep presses.

4.  I saw 1 guy deadlifting.  He was pulling 225 for reps with good form.  Nice.

5.  I saw 10 guys going bi-cep curls.  2 were wearing weight belts.  And gloves.  Grrrr.

6.  My plan was to row 5k.  I did my warm up (which we do everyday) in the “cardio”.  This made me very self-conscious.  There were 7 people walking on treadmills when I got there.  I swear, they were all there when I left.  I started my row, but the floor had been waxed, and the C2 was sliding all over the place.  I literally slid 6 feet across the floor into an open area.  I quit after 1k.

7.  I moved to the barbell lifting area.  It was cramped, with 3 squat racks with old rusty bars.  I kinda liked that.  I did some heavy back squats and jerks, even though I was really afraid of dumping the bar, as the plates were very thin, metal discs.  Through my workout, I found 4 45# bumper plates.  They had dust on them.  No joke.  This gave me a workout plan.  Heres where it get’s kinda funny.

8.  I loaded the bar with 165# and hid it in the corner so no one would strip it.  I planned to do the following WOD:  Row 500m, 30 burpees, 10 Jerks 165#.  I figured I could survive a floating rower for 500m.  I brought a timer, so I gave myself an imaginary 3-2-1-GO!  I had to run from my rower to the lifting area, which got some looks.  I started my burpeess, and my hand claps were the loudest thing in the gym.  I really fought hard on the jerks, which were very tough after the burpees.  At the end of a hard WOD, I did what I always do: Lay on the ground and suck air.  As I was laying there, reflecting on my performance, panicked staff members ran over to ask if I needed an ambulance.  I told them “no…gasp…I’m fine…I do this everyday”.  They told me they had never seen anyone do that before.  Like most of you, I needed a minute to get myself together, but they kept checking on me.  They even offered me a gatorade.

All in all, I found this experience depressing.  There were a bunch of people, not working too hard, and I’m just guessing here, but they’re probably not getting the results they want.  The atmosphere sucked, there was bad energy (dudes eyeballing and stuff), the music didn’t help, and the staff all but confirmed it in their reactions to my post WOD-flailing.

I can’t wait to get back to CFM.  See you Friday.

If you have “Globo-gym” story, please post to comments.

Strength
Front Squat
3-3-3-3-Max Rep Set

Metcon
7 Rounds
7 Wallball Shots Red/Blue
7 Kettlebell Swings 55/35

Yahoo posted these tips today for dieting.  I admit , I have no idea who Joy Bauer is.  She may be a great lady with tons of great information, but this article is just about useless.  I have spent the last 2 weeks with people that are not as fitness minded as you folks at CF Modesto.  It is almost amazing how many pre-conceived notions there are about diet, wellness and health.

That being said, we’ll be hosting a nutrition seminar on Tuesday, July 13th.  The subject will be pre and post workout nutrition.

Strength
Shoulder Press (Again, NO HIP DRIVE)
3-3-3-3-Max Rep Set

Metcon
7 Min AMRAP
20 Pushups
20 Box Jumps (Blue/Red)
If you are feeling “springy” - Guys-24 in, Ladies Blue Box

Barbells and bacon has once again supplied a great list: 11 tips for Crossfitters It’s great food for training thought.  I really like 1, 4, 5 and 10.  And I know 11 is my Waterloo.

CF Modesto will have a Kettlebell seminar tomorrow night at 7:15.  Denis will be teaching, so come on out, especially if you think you can win this months challenge.

Also, don’t forget: It’s bring your friend to Crossfit at 10am on Saturday, July 10th.  We’ll have a BBQ after, so come on out!

If you find yourself in Fresno, it looks like Crossfit FTF is putting on a partner workout on July 10th.  I love this stuff, and if anyone is interested, let me know.

Strength
Deadlift
3-3-3-3-Max Rep Set

Metcon
10 100m Sprints (1 min rest after effort)
These should be all out efforts.  That’s going to be harder than it sounds.  We will run everyone together, so you get more rest, depending on how you finish.  That’s ok.  Make each sprint count!

Badminton with the Brennan’s

Hopefully, many of you spent your 4th of July with family and friends.  I spent mine battling with my in-laws…on the badminton field.  Every year on the 4th, Alison’s family busts out the badminton set, and we play til the sun goes down.  I’m proud to say Alison and I took home the doubles title against younger, taller competition. (Alison also won the second tournament against the same younger taller competition.)  I think Crossfit had something to do with that.  Just being fit for a day/weekend of fun in the sun kinda makes all the sweat worth it.  It’s great to apply your hard earned fitness; whether on the softball field, lake, or backyard.

Do you have a family tradition that you are able to apply you fitness to? Post to comments.

Monday’s Workout of the Day
21-15-9 rep rounds of:
L arm KB Snatch
R arm KB Snatch
Push Press 95/65