On the front page CrossFit journal dated October 2002 Coach Glassman laid out his prescription for fitness, titled "World Class Fitness In 100 Words". If for some strange reason you have never seen it here it is;
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.

It’s simple and to the point, how and what to eat, what kind of exercises to do, how much to exercise and the last part Regularly learn and play new sports. So it would seem Coach Glassman is telling us to take this new found level of fitness and GO OUT AND USE IT. That’s right do something with it, whether it’s softball, a marathon, Olympic lifting, tennis or the CrossFit Games just use it.
How about Stand Up PaddleBoarding? Check out the pic below, Erika and Billy were invited to come out and try it by the owners of Central Valley Stand Up Paddle. They both agreed it is a blast. So stay tuned for a CrossFit Modesto outing that will include some stand up paddling.




Workout Of The Day:
Strength:
Shoulder Press
3x5 @40-50%
5@65%-5@75%-5@85%

MetCon:
7min AMRAP
9 Push Press 115/80
12 Burpee Box jump

3 min rest

5 Min AMRAP Of:
10 V Ups
20 Dbl unders

I did a practice run at the WKC Girevoy men’s level 4 Jerk & Snatch total on Monday afternoon. The Jerk & Snatch total is 78 Dbl Jerks in less than ten minutes , rest 45 minutes then do 75 kettlebell snatches each hand in less than ten minutes with a single hand change. At level four the men’s weight for a 198+lb man is 26lb kettlebells. The snatches were pretty much what I expected, not bad as long as you stay relaxed and don’t over grip the kettlebell. The jerks were a little harder than I expected even at the light weight. Surprisingly it made me fatigue in the exact same spot I fatigue when I do ring dips. I will be doing ranking test for real in the next couple weeks along with a half dozen other CFM students on our way to being ranked Master Of Sport in the World Kettlebell Club.
New program coming soon. As promised we will be launching a new program at CrossFit Modesto. Pure Strength classes will begin Monday November 20th and will include: Gymnastic Strength and Barbell Strength. Gymnastic Strength will focus on gymnastic strength progressions and techniques. Barbell Strength will primarily work power lifting and supplemental exercises and variations, including using lifting bands and chains as well as other techniques to improve your lifting strength. I highly recommend these classes to all students as they will help you to develop the foundational strength needed to perform CrossFit WOD’s better.



Weighted Pull Ups
5-5-5-3-3
Or Sub 5 sec negatives

3 rounds of Max Set Kipping Pull Ups

MetCon:
5 Rounds Of:
6 Power Clean 155/105
18 Lateral Bar Jumps

The 2012 CrossFit Games Open will begin in just a little over
two weeks. With the massive growth of the CrossFit Games
since they first began just a few years ago and especially with
the success of last years competition and the added benefits
with the sponsorship of Reebok there is much anticipation for
what the 2012 Games will bring. I am sure they will be even
more successful and spread the name of CrossFit to even
more mainstream circles. Which will drive more people to
search out their local affiliate and we should welcome them
with open arms but be prepared to have to be honest with
some that walk in with overly exaggerated aspirations. What
do I mean by that? well when a guy in his mid thirties comes
in and he has a full time job, a wife and three kids etc and has
goals of wanting to be a serious competitor.As an affiliate
owner we need to be honest with this person on the type of
commitment and lifestyle it requires to take on such a venture,
otherwise we are doing them a disservice. Now i wouldn't
discourage them from competing and having a great time with
CrossFit but i won't just take their money and not inform them
of what they were up against because honestly most have no
idea.
But for those who want to test their skills the Open is almost
upon us and we will be doing the Open competition on
Saturdays at 9:30 AM. We will only be doing the Open WOD
on Saturdays, I personally never liked the idea of doing the
Open WOD over and over then keeping your best score. To
me it takes away an important element of competition, the
Unknown. I say study the WOD maybe play around with it a
little and then come in and give it everything like you had only
one shot at it. This is a great opportunity for everyone to
participate in a competition no matter what level you are, sign
up and come in and have fun with it. For more info and to get
registered go here CrossFit Games



Workout Of The Day
Skill
Hanging L Hold 5 x 15 Sec

Strength
Front Squat
3 x 5 @ 40-50%
5@65%-5@75%-5@85%

MetCon
3 Rounds Of:
30 Dbl Unders
15 KB 70/55

Day three of the paleo challenge has passed and according to
what people have recorded it looks like everyone is doing
great so far. I personally felt a little sluggish today probably
due to the lack of sugar intake but but I managed to knock
Fridays metcon out and did pretty good on the time, better
than I thought I would do as tired as I felt. We have over
twenty students in the cave and i am sure we will all see
some impressive results by the time it's over. Hopefully the
results will give some good reason to switch to better eating
habits for the long run.

Keep up the good work Cave Dwellers.


Aaron W. Pounding Out Some Seal Clap Push Ups

Workout Of The Day

7 Min AMRAP Of:
5 Deadlift 225/155
15 Push Ups

Rest 3 Minutes

Then Do 10 Min AMRAP Of:
Run 100 Meters
12 KB Swings 55/35
10 Pull Ups

By Denise Choate
If you listen to most people, anger is something to be avoided at all costs or something to be suppressed. Of course there is the other extreme, think the Jerry Springer show, but that type of anger or tasteless shows like it, depicting lots of unhealthy anger are not the kind of anger we are addressing in this post. Have you ever wondered why in social situations, people avoid bringing up religion, politics, diet and exercise? It’s because we are all afraid of making someone else angry and we often don’t know how to express our own anger appropriately.

If you check out the self help titles on Amazon.com there are 7,126 books whose topic was anger. I know this because I searched the book titles yesterday. A lot of the authors covered anger as bad. I saw book titles that presented anger in different social contexts, how anger can wreck your marriage, or the most effective ways to get rid of anger and that’s what I associate anger most with, something destructive that needs to be eliminated. But is there a positive aspect of anger and if so, how can it be harnessed constructively?
The obvious answer is, yes, anger does have a positive side. One of the many things that anger does, but by no means the only thing, is to alert us to the need for change, essentially. For example; when was the last time you were so relaxed that it made you want to write a letter to your congressman? Anger is motivating.

So the next time you get really angry with yourself for eating that unapproved food item, skipping a work out, or saying the eff word because you were angry you missed a workout, take a second and see what needs to be adjusted. Anger is always a sign that something needs to be changed. It might be as simple as your attitude. Then decide what you will do next time the situation comes up. Practice it mentally in your head and instead of being angry at yourself, use that all that angry energy to, you guessed it, try it again.



Workout Of The Day
3 rounds of
Side Plank 30 Sec hold 30 sec rest

Strength:
Shoulder Press
3 x 5 @ 40-50%
3 x 5 @ 65%

MetCon:
5 Rounds Of:
9 Thrusters 95/65
12 Box Jump 24/20
200 meter run with med ball