Don gets his bearings.  Don has really crushed some workouts recently.  Keep up the great work, Don!

Cupboard discipline from Crossfit Aspire.  My Number #1 piece of advice for starting down the path to healthy eating is getting informed on what “food” is.  If your Grandma wouldn’t recognize it; or it comes in a box or a bag, it probably isn’t food.  1-A is getting anything that isn’t food OUT OF YOUR HOUSE!

I kind of like those new Denny’s commercials.  But Denny’s may be trying to kill us.

Strength
Shoulder Press-Tempo Lift
Just like last week, but try to up the weight.  Remember, lower the weight in a controlled manner, in 3-4 seconds.

Metcon
3 Rounds
400m run
21 Kettlebell Swings 55/35
12 Handstand Pushups

If you need to make up Challenge WOD #3, tell a Coach

Deadlifts on Tuesday. Make sure you bring your cool socks!

The WWS Challenge WOD #3 is Tuesday.
The WOD is:

10 minutes of deadlift work.  Build to a heavy set, prepping for the workout.  I would use sets of 3, but it’s up to you.  This will not be scored, it’s just a warmup.

Then for time:
5 Rounds
5 Deadlift 275/185
10 Burpees
This was a workout from the 2008 Crossfit Games.  They added the stipulation that you could not drop the bar from the top.  CF Modesto WILL NOT add that requirement.  Drop all you wish, just make sure you start you pull from a safe position, with a good lumbar curve.

This is a “sprint” WOD, with an interesting metabolic demand: move a heavy weight quickly, then move your body over a long range of motion fast.  I think we may see some sub 4 minute times.  Just make sure you’re warmed up.

Nin-Tai

I have no tattoo’s.  I think they’re cool, but I’ve never thought of anything I care enough about to get tattooed on my body.  So, I’m going to try to find cool saying or symbols that would make a good tattoo, kind of applied to the Crossfit life style.

Idea number #1.  Above is the Japanese Kanji symbol for Nin-Tai.  The book translation is perseverance, or endurance.  Like many exact translations, something is lost.  The literal meaning is something like; stoic endurance under hardship.  I heard this, no joke, on a marathon of Ninja Warrior.  I am a Ninja Warrior fanatic.

The WWS WODs will take place on Tuesday and Thursday.  There will be another event on next Monday.  If you have issues about attending on those days, post to comments and communicate with one of the coaches about a make up.

The dates for the actual WWS competitions will be Sept. 11, Sept. 18, Oct. 2, Oct. 16 and playoffs Oct. 30.  That’s a commitment.  I’m TOTALLY down for this.  I plan on using the scores from our gyms comp to invite people on the main, RX team.  We have also have great interest in a scaled team.  Talking to everyone, availability on the comp dates may be an issue.  Before we lock into teams, I want everyone to understand the time and monetary commitment ($600 per team, so basically $100-$150 per competitor).  There are some things I don’t know, mainly: Can we juggle teams once the comp starts?  When I know, you’ll know.  I expect the guys at WWS will start pushing out info soon.  They’re saying the response has been great; I count 11 affiliates signed up.

Skill
5 Minutes of Double Under Practice
Start with 5 DU.  Take a break.  Then do 10.  Keep resting as needed, building each set by 5.  I got to 40 with this on Saturday.  Try to do the sets unbroken.
WE ALL NEED MORE DU PRACTICE.  Let’s get good at this!

Metcon
5 Rounds
5 Chest to Bar Pullups
Lunge step from pullup bars to wallball area.
10 2 for 1 Wallballs*
15 Kettlebell Swings 55/35
*2 for 1 Wallballs - Do a normal Wallball Shot.  While you are waiting for the wallball to drop, do an additional squat.

Emmaline looks on at the glory that is Rita’s walking lunges.

Next week we should have some more information on teams for the Weekend Warrior Series. We appreciate your patience.
I noticed we haven’t done any snatch work this week. I want to change that.

Saturday, August 14th, 2010
4 Set of the Snatch Complex
Snatch Deadlift - Power Snatch - Overhead Squat - Squat Snatch

Build to a heavy set

Rest 10 minutes

Metcon
4 rounds
35 WallBalls
20 Pullups

Don’t judge portion size, just enjoy the content.

We have all been ROCKIN’ the WODs lately. Let’s be honest, We are Beasts. But like all beastly things I know, in order to stay beastly you MUST feed the animal. This is what we had for breakfast the other morning. Eggs with peppers and mushrooms, 1/4 avocado, and smoked salmon. Yummy!

If you have been around the gym for awhile you have probably heard talk of “eating clean” and “Paleo”. You don’t have to clean house necessarily, but there are some blogs out there that have great information. It is all about baby steps. I stumbled upon one today…lured in by promises of recipe for bars. I was not disappointed. While I fear giving up dairy, I like to see what others are doing. Here is some great info on how to eat a little bit healthier when you are out.

Questions on how to clean up your diet? Ask a trainer. We are here to help

UPDATE
After 2 Workouts, here are the Top 5 men and women scorers.  7 points were awarded for 1st, 6 for 2nd, 5 for 3rd, 4 for 4th, and 3 for 5th.  Completing a WOD as RXd is worth 2 points, and doing a scaled WOD is worth 1.  We may have a couple makeups, and I am planning 4 more workouts over the next 2 weeks.
Men
1 Brian H
2-Tie Dave R
2-Tie Louis
4 Justin J
5 Quinn

Ladies
1 Erika
2 Alison
3 Rita
4 Emmaline
5 Tie Megan M
5 Tie Michelle
Friday, August 13th, 2010
Skill:
10 minutes of Clean Work

WOD
7 rounds
7 Power Cleans 175/115
Run 200M