Here it is, the second day of CrossFit and a classic girl
benchmark " Annie" This WOD is about as far away from
the 1st day of CrossFit WOD we did on Monday as possible.
I highly expect a new CFM gym record on this One.

The CrossFit 2012 open competition is quickly
approaching, the five week competition starts Feb 22
and ends March 25 with the top athletes from each
category advancing to the regionals. Our Saturday
level 2 class will be devoted to helping our athletes
prepare for the open.

While the actual number of athletes from any CrossFit
gym that posses the abilities to make it past the open
is very low, less than 1%. It is still fun and rewarding to
participate in competition, in an effort to get as many CFM
clients to participate as possible we are going to make it
into a Five week CFM event. There will be cool prizes up
for grabs as well. Details coming soon.

So get your game face on!




Newly crowned "Queen Of The Burpee" Sonja Rodriquez

Workout Of The Day

STRENGTH
Push Press
5@ 65% - 5@ 75% - 5@ 85%


2nd day of CrossFit
Annie

50-40-30-20-10
Dbl Under
Sit Ups

Last weekend I finally took the written portion my CrossFit
level one cert test which was not part of the certification
process when I was originally certified in 2009 . I am a
slacker, yes I know. I was so nervous about taking the
test that I put if off as long as possible and then took the
course again just to be on the safe side. I was not the
only one. A few of the more well known names in our
community like Annie Sakamoto and Kelly Starrett were
also taking it. Maybe K Star was having a little pre-test
anxiety. It was a great weekend and it was nice to see
some of the founding CrossFitter’s as well as some of
the games competitors.

I felt very fortunate to review the CrossFit program with
some of the finest CrossFit Coaches in the world. I went
to the certification with 2 goals in mind. The first goal
was to take the written test. My second goal was to
come away from the certification with 3 new coaching
skills that I would implement in my affiliate, but what
I came away with was a renewed appreciation for the
basic movements and skills which are the foundation
of the CrossFit program. With that said don’t forget
about the upcoming foundations workshop this
Saturday.




Annie Sakamoto

Workout Of The Day

Mobility 10 min

Single leg work
3 Rounds of:

10 weighted step ups

Rest 30 sec
10 pistols 5L / 5R

Rest 30 sec
Max set of unbroken Burpees

Rest 2 Min

Add up the total number of burpees

Were back on the Wendler program this week we
did some back squats on Tuesday, did anyone try
the low bar position? What did you think of it? take
the challenge and try it for a month to get used to it
and see if you can increase your back squat.

With the Twelve days of CrossFit this month we will
be gong a little lighter overall on the other days to
give everyone some recovery time. Doing that many
hard benchmarks will take its toll on everyone.

So today is deadlift a day, remember to be realistic with
your percentages. You must not overstate your 1RM or
you will plateau very quickly. If in doubt go a little lighter
with the Wendler programing and you will reap the
rewards.

Take a look at the 1100 Lb Raw deadlift video, that's
One strong dude.



Dead Lift
5@ 60% - 5@ 70% - 5+@ 80%

MetCon
5 Rounds Of:
3 Sn Grip Dead Lift
6 Hng Pwr snatch
9 OH Squat
1 Sq Snatch

Be sure to select a weight that allows you to do the set
without dropping the bar, 5 burpee penalty if bar is put
down , add # rest as needed

In CrossFit we train the squat progression as follows:

Air squat, back squat, front squat and then overhead squat.
But is there a Fifth squat? Yes and no. what I am talking about
in case you haven't guessed is the low bar back squat.

The low bar back squat changes more than just where
you rest the bar on your back. It also shortens the lever
position in relationship to bar and the hips, this change
in bar position also results in greater posterior chain
involvement. By recruiting more of the Hamstrings,
Abductors and Glutes the result is More Hip Drive and
I think most of us can agree that more hip drive is
better.

If you have never tried the low bar position on the back
squat then give it a try with todays strength WOD. It might
feel a little weird if you have been doing the high bar
position for a long time but it's worth trying. I certainly
don't consider myself great at the back squat but I have
been using the low bar position for a while and find that
I now prefer this to the high bar position.





As you can see from the illustration the change in bar position
forces you to use more hamstrings in the lift.

Workout Of The Day

Strength
Back Squat
5@ 60% - 5@ 70% - 5@ 80%

MetCon
2 rounds of:
50 squats
40 push ups
30 sit ups
20 Dbl Unders
rest 2 min