The eighth day of CrossFit is here, how many of the
twelve days of CrossFit have you attended? we have
only four left, the final day is on Saturday December 31st.
I am not going to tell what the final workout will be but
I will say this it's going to be a very popular benchmark
with an added twist. I guarantee it will be both fun and
challenging.

If you were at the Tuesday WOD it's safe to say you
had your ass handed to you on the pull up workout. So
you can expect to see more strength sessions that focus
on this type of Prerequisite strength. I think this will make
us all more well rounded in our fitness.

I hope everyone is using their foam rollers daily, if not
you should be and if you don't own a roller yet it's time
to get one. We will be adding another great recovery
tool "The Stick" another must have for your recovery.



Workout Of The Day

10 Min foam rolling : quads, hams and calves

Strength
Power Clean
5@40% - 5@50% - 5@60%

MetCon
Michael
Run 800 Meters
50 back extensions
50 sit Ups

Okay so I am pretty sure everyone who attended
class on Monday will be feeling like they did push ups
for the first time.The deficit push ups had even more
of an effect than people expected. That extra two
inches range of motion make a big difference we will
surely be doing them more in the future.
Today we have a different angle on a pull up workout.
Lets face it most of us in the CrossFit world don't do
nearly enough strict pull ups. Instead we throw in kipping
pull ups everywhere for the intensity factor. How many
CrossFiters do you know who can knock out 30+ kips
but can't manage 15 strict pull ups? Seems like a bit of
an imbalance so we will be spending more time in
developing the strength to do those strict pull ups which
in turn will only make your kips even better.
We will start with a set of strict pull ups then go right
into 5 count negatives, to do these get to the top of the
pull up and lower slowly counting to five. Then finish
with a 20 sec hold at top of the pull up, rest 1 minute
and repeat.





Skill:
10 Min Dbl Under skill Practice

Strength
5 sets of:
5 strict pull ups
5 5 count neg pull ups
30 sec hold at top of bar
(or to failure)
Rest 1 min

MetCon
10 Min AMRAP Of:
3 snatches 115 / 80
6 burpees
9 wall balls

This week we will be completing our 2nd four
week Wendler cycle. So far the results have
been outstanding, we seen students PR's fall
like domino's. We will do one more four week
cycle then we sill make some changes to the
lifts we have been doing with the program.
Remember this is a de loading week so take
it easy and don't go over 60% on any of the
lifts.

The twelve days of CrossFit are more than half
over, who has hit all seven benchmarks that
we have done so far?


Billy 209 adding a little extra resistance to his sit ups

Workout Of The Day

Skill:
Girevoy KB Swing

Strength:
Back Squat
5@40%-5@50%-5@60%

MetCon:
21-18-15-12-9-6-3
KB Swing (Hvy)
Deficit Push Up
( plates under hands )

We are on the seventh day of CrossFit so today we will
be doing a CrossFit girls favorite "Helen". This is
probably my favorite CrossFit girl benchmark.

On another note Fridays 1 RM dead lift results were pretty
conclusive, implementing the Wendler strength program has
been a big success. Every student in the 6Am, 9Am and 4:30Pm
classes got a PR on their lift. Needless to say we will continue
with the program, just remember to follow the program and don't
go too heavy too quickly and you will have continued success.


One of the many dead lift PR's of the day

Workout Of The Day

Helen
3 Rounds Of:
400 Meter Run
21 Kettlebell Swings 55/35
12 Pull Ups

At CrossFit Modesto we consider ourselves to be a
school of health and fitness. Our entire business model
is built around this idea. As we go into 2012 we will strive
even harder to be defined as such. We are greatly
expanding our work shop and seminar schedule. We
have skill work shops scheduled weekly and more
intense seminars monthly. These workshops and seminars
are to help advance our students knowledge and skills
in the many aspects of CrossFit and health & fitness
in general. We have seen exponential growth in the
students that regularly attend work shops and seminars.

CrossFit Modesto is more than just a place to work out.
Class is in session!

Workout Of The Day

Dead Lift
5@75% - 3@85% - 1@95% -1-1 go for a PR

MetCon
4 rounds
30 Dbl Unders
30 Walking plate lunges