Avoid situations like this.  Get to the CF Modesto Martial Arts Seminar on Saturday!

CF Modesto will be holding a Martial Arts Seminar on Saturday, from 9am to 1pm.  Mike and the gang will be covering basic self defense concepts.  Few challenges show how fit you are (or not) as a fight.  Come on out and get some learnin’!  We have some sign ups, but if you plan on attending, please post to comments.

The Seminar will bump out Saturday classes.  Is anyone interested in a class at 8am?  Please post to comments.

*Results from YESTERDAY’S workout have been posted on YESTERDAY’S post*

Strength
5 Sets
10 Good Mornings followed by 10 Heavy Kettlebell Swings.
Rest at least 3 minutes between sets.

Metcon
5 Rounds for time
7 Thrusters (95/65)
11 Toes to Bar

RX
Justin 5:10 RX
Mike 5:25 RX
Dave R. 6:23 RX
Brian 6:10 RX
Erika 7:07 RX
Louis 8:49 RX
Alison 9:10 RX
Don 9:24 RX
MODIFIED
Joe 6:20
Holly 6:50
Chad 7:20
David H. 7:21
Micah 7:34
Mitch 8:55
Megan 9:31
Brooke 9:43
Rita 9:45
Emmaline 12:47

Finn deadlifted 75# on his 7th birthday!

NPR on the positives and negatives of raw milk.  I’ve written about raw milk a little, but I’ve never actually had it.  They sell it at Cornucopia Foods, but it’s pricey.  Any raw milk drinkers out there.

Top Secret America.  This has nothing to do with fitness.  The Washington Post is doing a series of articles on the growth of national security agencies and it’s contractors since 9/11, and highlighting the many issues and problems this enormous growth has caused.  I read the first part today.  It’s excellent reporting, and I will read it this week.

FYI: Results from yesterday’s WOD are posted on yesterday’s blog entry, if you want to see where your time stacks up.

Strength
Clean
3-3-3
Build to a heavy Triple

Clean pulls
3-3-3
Add more weight each set, making sure to reset each time.  Add weight from your clean, building to a heavy triple.

Metcon
21-15-9
Bodyweight deadlift (3/4 bodyweight for ladies)
Box Jump (24/Blue)

Tom 4:38
Alison 5:07 RX
Amiee 7:05
Mitch 4:20 RX
Chad 6:58 RX
Mandy 3:51 RX
Shelburn 5:10 RX
Jason 6:20 RX
Erika 2:34 RX
Jim 5:36
Steve 11:06
Chris 12:47 RX
Brian 3:08 RX
Jordan 3:18 RX
Jared 3:09 RX
Louis 3:45 RX
Justin 4:45 RX* (30 in. box)
Courtney 6:49

The Fittest Man Alive.  2010 Crossfit Games Champion, Graham Holmberg.

The Crossfit Games were held this weekend, and we have new champions.  Graham Holmberg, pictured above, and Kristin Clever took home the titles of world’ s fittest man and woman.

The Crossfit Games are an interesting thing.  They have grown rapidly, from 50 competitors at a ranch in 2007 to being held on a modern sports facility and streamed live over the internet.  Crossfit is an excellent program for fitness; the best I have ever used.  It makes people stronger, more flexible, lighter.  It makes people better.

Crossfit as a fitness program and Crossfit the sport are not the same thing.  I think the Games are an excellent representation of our program, but what I witnessed over the internet is nothing short of amazing.  The effort the athletes put forth was amazing.  The skill they had acquired in so many movements was tested in so many ways that it would make you wonder how you can ever get to that level.

The truth is, we don’t have to.  Again, Crossfit is a training program.  Just learning and executing the functional movements that Crossfit prescribes, safely and efficiently, will give us the good stuff we need.

Monday’s Workout of the Day
Run 800m
15 Power Clean 135/95
15 Handstand Pushups
Run 400m
12 Power Cleans
12 Handstand Pushups
Run 200m
9 Power Cleans
9 Handstand Pushups
Any substitution for HSPU will require to multiply reps x2

Micah 70# MOD 12:28
Holly 53# MOD 15:14
Amiee 45# MOD 24:14
Kim 35# 18:34
Megan 35# MOD 18:53
Joe RX 16:40
Brian RX 12:17
Chris 115# 22:26
Kristin 65# 17:46
Louis RX 3:39
Rita 17:33
Don 135# 16:33
Emmaline 19:13
Kat 14:54
Jeff 88# 12:15
Jared 15:18 RX

Double unders

Robb Wolf Webisode 36.  Robb has some interesting things to say about Crossfit; it’s strengths, weaknesses, limitations, etc.  It’s may be a little overly critical, but criticism is good, right?

Fitness is…by Blair Morrison, a Crossfit Rockstar.

A realists view of pullups.

We’ll be back to normal Saturday operations.  We’ll do some skill work, then jump into some weightlifting, and finish with a metabolic conditioning workout.

Strength/Skill
In 10 minutes, build to a heavy Squat Clean

Metcon
“USAW Triplet”
10 Minute AMRAP
6 Squat Clean 115/83
12 Pullups
24 Double unders
Scaling will be in effect. Come on in, and we’ll make the workout fit your ability level.

Erika is meticulous about updating her journal…with Princess stickers!!!

It’s been great seeing everyone updating their books after workouts.  Keep it up.  Don’t forget to keep little notes, like how you felt before and after.  This may help you see how your day affects your workouts; stress, sleep, and diet are just a few of the many factors that may slow you down.  Just remember to write it down.

10 reasons why women don’t bulk up with weight training from Elite FTS.  Everyone should read this article, because it’s points applies to everyone, not just the ladies.

Friday’s Workout of the Day
3 Rounds
Run 450m (to the end of the chain link fence, before the DeHart building)
21 Kettlebell Swing 55/35
12 Push Press 95/65