Once again, we will only be holding workouts at 9 and 10 am on Monday.  Come in, work out, and enjoy the day!

The September challenge will have a $10 buy-in.  The challenge is: As many rope climbs as possible: start 9/8/2010, end 9/30/2010.  We will put a piece of tape 15’ on the rope, and you must touch for the climb to count.  Women may scale: 3 body pulls to 1 rope climb BUT, to win, you must complete AT LEAST 1 COMPLETE ROPE CLIMB.  All climbs must be witnessed by a coach.  You may do your climbs any time you like, as long as you are not interfering with an ongoing workout.  Good luck!

We hope to be in the new location in 2 weeks.  We will enhance the schedule, adding a couple of specific classes a week, such as: Foundations (for beginners), Level 2 (for advanced/RX athetes), Kettlebells, etc.  For example, I would like to setup at Level 2 class at noon in the middle of the week.  In this class, there would be little instruction (unless it’s muscleups or doubleunders), but a lot of lifting, sweating and maybe swearing.  A Foundations class would focus on the basics: the 9 Foundational Movements, basic gymnastics, pullups drills, etc.

We’re still working on this, but please provide your thoughts on the stuff you’d like to see.

We have had a ton of interest in Krav Maga.  Krav will be included in your CF membership, and we’ll probably start with 3 classes a week.  If you can handle doing a Krav Class then walk over to Crossfit and do a WOD, you should be wearing a cape.

Strength
5 Sets
Hang Power Clean, Power Clean, Power Clean + Push Jerk

Metcon
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Great Job to those who came out this morning! Enjoy Your LABOR Day:)

Michelle 7:49 RX
Josie 8:09 RX
Justin 9:36 RX
Jeff 12:04 RX
Gloria 8:19
Anita 12:30 RX
Terry 8:00
Amiee 8:23
Trisha 9:46
Alison 9:35 RX
Brian 6:14 RX
Chris 11:16 RX
Jim 9:35 RX
Tim 9:55 RX
Josh 15:48 RX

CF Modesto team colors up at the new location!

FYI - This week will see the finishing construction touches at the new Crossfit Modesto location.  There’s still alot to be done, but Mike hopes that by Mid to Late September we’ll be making the full move.

Labor Day Hours - We’ll have classes in the AM, at 9 and 10, with NO AFTERNOON CLASSES.  I’ll be spending the day at IKEA.  Sounds like fun, right…

Saturday’s Work

Agility Drills/Tire Work

5 Rounds for time:
5 Snatch 95/65
10 Overhead Squats 95/65
15 Pushups (Games Standard)
20 Situps (I have a new situp standard; come in to check it out)
Run around the building (220m)

Iron Man JJ.  We’ll be deadlifting on Friday.

We do Krav Maga.  Darth Vader does…Tai Chi?

Barbells and bacon gives us a simple way to count rounds.  Use your finger!

Some fitness irony, courtesy of The Onion.  I think when we root each other on, we actually mean it.

5 Rounds
Deadlift for 45 Seconds 225/155
Rest 15 Seconds
Burpees for 45 seconds
Rest 15 seconds
Score is total number of deadlifts and burpees completed in all rounds

Erika doing Chest to Bar Pullups at the Norcal Sectionals

OMG! The Army is changing it’s PT plan.
A good lumbar curve always helps…even on the toilet
Check out Mark’s Daily Apple/The Primal Blueprint 30 Day Challenge.  I’ve told many of you that I don’t like “diets” or nutrition “challenges”.  In a perfect world, I would whittle my nutrition choices over the course of time.  But Mark’s Daily Apple does a great job, and if a challenge gets you eating better, rock on.

Following the same protocol as the deadlift, the strength portion will be
Front Squat
5-3-3-1-1-1 Tempo
To get to the Front Squat, you must clean the weight from the floor.  Lower into a full squat on a 4 count.  Start light, and control that weight.

Metcon
3 Rounds for time
20 Back Squat 95/65
20 Kettlebell swings 55/35
20 Pullups

Super Mario!

Barbells and Bacon is one of my favorite Crossfit sites.  Jon has great insights on training.  2 goodies for you to read and think about.
On Mobility

5 Principles of movement at a Crossfit gym.  This is very similar to my rules of picking up heavy stuff.
My rules, which are probably stolen, are:
1 Stance
2 Grip
3 Shins to bar
4 Chest up
5 Pull!
1-4 Should ensure a good lumbar curve (strong, safe back position) for every lift.

Strength
5 Sets
1 Power Clean, then from the rack position Push Jerk, Push Jerk, Split Jerk
Abbreviated, this would read PC+PJ, PJ, SJ

Metcon
Tabata Mashup
Push Jerk 95/65
Med Ball to Shoulder Red/Blue
Tabata Protocol:  This WOD is 8 minutes long
First 20 Seconds Do Push Jerks
Rest 10 Seconds/Prep for med ball
20 Seconds of Med Ball to Shoulder
Rest 10 seconds/Prep for Push Jerks
Repeat 7 more times
Total number of reps completed is your score