Teija Maynard and Jenifer Haggard - Whether these ladies know it or not, the Dragon Lady (my mom) and I have been watching them progress in the new WKC Kettlebell classes. A few things have changed for them since they signed up a few months ago. They used to wait in the car until the last possible moment before class. Now, they get here early and stay a little later. I absolutely LOVE to have them in class because they have great attitudes, ask good questions, and put in the sweat equity. Lately, they've been attending the Kettlebell Classes at 5 PM with Chuck. Jenifer even came in a few days ago with wrist wraps, a sign of a legit kettlebell lifter. They look happy before, during, and after the classes and their sweat equity is beginning to pay off because their KB snatch form is starting to improve. I just wanted to take the time to thank them for being such great student-athletes. We are very proud of you ladies and love having you around!


Teja and Jennifer getting some personal instruction fom Kettlebell Guru Chuck

10 Min of Foam rolling

400 meter farmer walk
holding a bumper plate in each hand

Tabata Mash Up:
8 rounds of each exercise 20 seconds of work followed by 10 seconds of rest
KB Swing
Box Jump
Dbl unders
Burpee

post by The Dragon Lady

Wow! That sounds really harsh. Let me unpack this statement. I am here to support you. As your coach, I am here to cheer you on as you fight for that first pull-up or your last rep.

The issue of “student to coach” friendships isn’t as cut and dry as you might think. It can be tricky to maintain the professional distance required to coach you if we’ve become “buddies” in the gym. Other affiliates think this is okay and don’t see a problem with it, but the problem is it can create cliques or a subculture which is divisive and is the exact opposite of the community environment we work hard to facilitate at CFM Krav Maga. These types of friendships inside the gym can be perceived as favoritism and this usually leads to people feeling left out.
I like you. I really do. I am excited to help you identify and achieve your goals. It is so cool to watch you discover strengths and abilities you only dreamed you’d someday have. But you hired me to be your coach and I intend to be the best coach I can be.

We want everyone who joins our school to feel welcome and included every time they walk in the door. CFM Krav Maga is not about one person. It’s not about Mike or me. It’s not the Erika Show. We don’t have any star athletes or people to place on a pedestal. We don’t have a second class student community and we won’t think you are weak if you don’t choose to compete.

I’m not your buddy, I am your coach...now pick up that bar.





Weighted Knee Ups
5 Sets of 10 Seconds Each

Strength
Shoulder Press

3 sets of 5 @40%
use a 3-1-5 tempo on warm up sets
Then
3@70% - 3@ 80% - 3+@ 90%

MetCon
4 Rounds Of:
5 Clean & Jerk @85%
10 pull Ups
15 Squats

High intensity workouts are lots of fun and you can reap great
benefits from them. It’s these high intensity workouts that has
given CrossFit such notoriety. Unfortunately there is also a
dark side to this kind of training. High intensity workouts
especially if they last more than fifteen minutes, can take a toll
on ones body without proper rest intervals.

Sometimes that rest needs to be just that, a complete break
from exercise but usually just slowing things down a bit will
suffice. You could do a slower paced strength workout or a
workout that has rest periods between short medium intensity
work periods also works nicely. I recently posted just such a
workout and it was not scored or tracked on the white board
except for names, everyone was able to relax a little and
slow down a bit.
I was actually surprised at how many students commented
that they enjoyed being able to slow down and
not feel like they needed to leave everything on the floor. I
actually had a coach tell me that they felt everyone should
be crushing themselves five days a week in CrossFit, I
think most people should be doing CrossFit four to five
times per week but not crushing themselves everyday

How about injuries? Well going to high on the intensity
meter before developing the proper skill and basic strength
can be a recipe for disaster. We encourage our clients to
learn the basic skills and continue to develop those skills
so they can get as much out of CrossFit as possible. I
encourage everyone to take advantage of all of the
supporting classes offered at CFM. We have a world class
Olympic lifter behind our Olympic lifting program and our
Kettlebell program is headed by the most qualified Girevoy
coach in the central valley. Starting next week our
beginning will be basic strength and skill development
classes, be sure to check the schedule for times and
keep an eye on this blog for the posted strength / skill
WOD’s.

Patrick Mcaninch Showing Off His Mad Magician Skills

Workout Of The Day

Weighted Dips (ring or bar) 
  5-5-3-3-1

  MetCon:
50 Sit Ups  
Karen:150 WallBalls
50 back extensions

We do a lot of squats in CrossFit. If you’ve been in the Olympic Lifting class with Alan or I, you’re doing a lot of front squats either slow-count or as a part of the squat clean. In this article (http://www.theironsamurai.com/2011/06/30/are-back-squats-really-necessary-the-legs-hips-and-ass-issue/) the author argues that back squats are a good exercise, but they aren’t exactly GREAT. He says it’s a jack-of-all-trades sort of a lift and I have to say after reading it, I just might agree with him. Read it and post to comments what your thoughts are on the matter. P.S. I’m not so sure about how I feel about those weighted hip thrusts...

Now, to the second point of this article: if you’re doing a lot of squatting, you better be doing a lot of mobilizing and recovery. For those of you who attended the Mobility and Recovery Skill Clinic, the COUCH STRETCH we showed, is a GREAT stretch for those tight hip flexors and sore quads. Another good thing to do is to take a lacrosse ball, lay on top of it, and work it into the hip flexors. It’s painful, but it definitely loosens you up.

For more mobility tips, tools, and tricks, visit http://www.mobilitywod.com.


Lola Showing Her Jump Rope Skills
If you want to learn to jump rope like Lola then you might want to come to the Jan 30 Jump Rope skill Clinic

Skill:
Side Plank Hold
3 Sets 1min on 30 sec rest each side

Strength:
Dead Lift
warm up 3x5 @ 40-50%
3@70% - 3@80% - 3+@90%

MetCon;
3 Rounds Of:
15 DeadLift @ 50% 1RM
15 box Jump 24/30”
200 meter Sprint

We have had several changes at CrossFit Modesto over the
past few months and it seems that some of those changes
allowed for new growth. We have successfully launched a
Kettlebell program as well as an Olympic lifting program.
Both have been met with open arms by the current clients
who see the value of these new classes and are enjoying the
new skills they are learning. Guess what? We have more
coming soon. We will be adding several basic strength classes.
These classes will focus on building the foundational strength
needed to perform CrossFit workouts with greater efficiency.

Our newly expanded skill clinic series schedule has also been
a huge success with clinics filling up every week. This week
was no exception with a packed house taking notes on
nutrition as CrossFit Modesto coach Erika Bucheli explained
the nuts and bolts of the Paleo, Primal and Zone eating plans.
We will also be starting a new Paleo challenge in a few weeks.
This challenge will have more to offer than fat loss and improved
performance. All participants will have the chance to win CASH
and some very cool prizes. How cool? Way cool! I won't give all
of the details but there will be several hundred dollars in
training gear up for grabs.


5PM Kettlebell Class


6:30 Nutrition Skill Clinic

10 min Foam Roll
Quads - hams - Calves

With a constantly running clock

3 min DBL Unders
2 min Rest
3 rnds max rep KB Swings
2 Min Rest
3 Min Toes To Bar
2 Min Rest
3 rnds max rep Push ups

Foam Roll