We had our first skill clinic of 2012 last night. Coach Tim Waldron lectured to an eager crowd. The topic was "Goal Setting", Tim covered specific and general goals and how to create a game plan that will get you to and BEYOND your set goals. Several students volunteered their own goals and Coach Tim walked them through the steps to develop a plan of action. Everyone walked away with a ton of great information from Coach Tim. Thanks, Tim. We're happy to have you a part of the CrossFit Modesto Team!

CrossFit Modesto is a school of fitness and has a full schedule of skill clinics and workshops planned for 2012. We will have four skill work shops clinics per month that will run CONCURRENTLY to the regular class schedule as not to interrupt your regular training if you don't wish to attend. As a CrossFit Modesto Student, your membership includes FREE skill clinics each and every month, the number that you get depends on your membership package. If you're unsure about how many you get each month, talk to Mike, Denise, or Erika.

On another note, many of you know we had a discount plan with ONTHERUN. We have great news, Erika has negotiated an exclusive 20% discount for CrossFit Modesto students. In order to receive the discount you will need to present the CrossFit Modesto membership discount ID card that will be available after this Friday. We will be negotiating discounts at more local businesses soon, so stay tuned and stick with us.


Coach Tim Waldron schoolin' us on goals!


Skill:
5 sets Plank on hands
60 sec on 20 sec rest
6 sets Plank Single hand
30 sec on 10 sec rest

Strength
Front Squat
Find your 1 rep max in 20 min

We will be using this 1 rep max for the next 8 weeks of Wendler strength programming.

MetCon
4 Rounds of:
20 Squats
10 Pull Ups
200 Meter Sprint
aprox 6-10 min

2012 is finally here, the past year we have seen many
positive changes here at CrossFit Modesto and we have
more on the way for the new year. Here are some of the
new classes you will see on the schedule:

1. Olympic Lifting: We will have three Olympic lifting
classes per week, Wednesday @ 5:30, Thursday
@6:30 and Saturday @ 10:30 . With the number
of CrossFit WOD's that have Oly lifting these
classes are sure to improve your performance.

2.Strength Conditioning: These classes will focus on
increasing strength in both lifts and body weight
exercises.

3. Girevoy ( Kettlebell Lifting) we will have four Kettlebell
classes per week , Monday@5PM, Tuesday &
Thursday @9AM and Thursday@4:30 PM.



The mayan calender supposedly ends on Dec 21 2012,
will this be the end of the world?

Todays Workout:
Max unbroken DL @80%
Max unbroken Push ups
Rest 2 Minute
Max Unbroken DL @70%
Max unbroken push ups
Rest 1 Minute
Max unbroken DL @ 60%
Max unbroken push ups

This is the same workout we did on Dec 5th, if you
did the workout on the 5th then make sure you use
the exact same weight as before. It should be written
in your journal.

The twelfth day of CrossFit is finally here. We have
had the opportunity to try some benchmark WOD’s
for the first time. It’s been fun but we will be back to
regular programing on Monday.. Our final benchmark
will be a classic girl “Grace” but with a twist and i am
going to keep the twist a secret until 10 AM Saturday.

The 10 Am workout will be the only CrossFit workout
for Saturday.

We will be having some additions to our class schedule
for 2012. You will be able to view the new schedule Monday.
We are very excited with the new class schedule. The new
schedule will give students about Fifty classes per week to
choose from.

Think you might see a scene like this at the 12th day of CrossFit?

GRACE

30 Clean & Jerk 135 / 95

We are just about 48 hours away from 2012, do you
remember your goals from 2011? Did you write them
down? Have you thought about your new set of health
and fitness goals for 2012. I know for my self I will be
taking time over the weekend to set both short and long
term goals for the coming year. I will be thinking of goals
I know will be fairly easy to reach, some will require
a lot of work, planing and discipline to achieve. Then some
will be rather lofty and very difficult to reach.

Write down your fitness goals and how you plan to reach
them. Make an appointment with your CrossFit coach to
discuss them, that way you have someone to help keep
you accountable.

We have a new company photographer in training.

Skill
Med Ball Clean

WOD
21-18-15-12-9-3
OH Plate Lunges
Toes to Bar

We are coming down to the wire on the twelve days of
CrossFit, today is the 11th CrossFit benchmark we
have done this month. The 12th and final day will be
saturday December 31 at 10 AM. This will be the only
CrossFit class on Saturday, we will have our normal 9AM
Krav Maga class.

Perhaps you have seen the guy in the picture, swinging
kettlebells at CrossFit Modesto lately. His name is Chuck
Halbakken and he is an RKC (russian kettlebell challenge)
level 2 instructor and WKC (world kettlebell club) instructor.
Chuck also holds two world records for feats of strength,
he can tear two decks of cards and roll a 10 in frying pan
up like a burrito with his bare hands. Chuck will be teaching
the new kettlebell classes at CrossFit Modesto as well as
organizing a kettlebell competition team.


That's a One legged squat on a bosu ball while holding
two kettlebells. I am not a huge fan of the Bosu ball but
this looks hard.


Skill
Girevoy KB Swing
Kettlebell Press

MetCon
KB FRAN
21-15-9
Kettlebell Thrusters
Pull Ups

Kettlebell Fran, this version of Fran you use two kettlebells
for the thrusters rather than the olympic bar and plates. This
should prove to be a challenging way to perform Fran.