The second hero WOD in the Twelve days of CrossFit Randy,
named after fallen Los Angeles SWAT officer Randy Simmons.
Here is an excerpt from the official Randi Simmons web site:
Much has been made of the fact that Simmons was the first officer killed in action in the 40-year history of the nationally respected LAPD SWAT team. The term “hero” has been applied many times in respect to his devotion to a duty that ended his life. Some say that he deliberately jumped in front of a wounded partner to prevent the man from being shot a second time. The partner, James Veenstra, survived a bullet in the face. Simmons is a hero either way. And if a more thorough investigation proves that he sacrificed his own life to save another, then the obvious protocol for a higher heroism applies. But there’s a more subtle application to the term too. A policeman knows that every time he enters a house under siege, his life is at risk — but he does it anyhow. We can assume that he does it because of his training, because of his sworn oath or because he’s just one of those guys who gets off on danger. But I think there’s another level to the ultimate risk: He does it because it’s part of a deeper instinct to save someone.

That was Randal Simmons. He was more than the sum of his duties. Simmons’ life beyond the badge and gun was dedicated to the service of others. He loved children, and bought the poor kids of South-Central L.A. presents on his own birthday. He co-hosted a Special Olympics and, as a minister for Carson’s Glory Christian Fellowship International church, drove his “glory van” to troubled housing projects, doing what he could to help the young. There is a kind of heroism in a life like that, an assertion of goodness without trumpets. Simmons did what he did not because of the recognition he received, but because it was the right thing to do. His chief knew that. His colleagues knew that. His friends knew that. His neighbors knew that. And his family knew that. He leaves a wife of 20 years and two teenage children to mourn his death and celebrate his life.

Workout Of The Day

10 Min foam rolling : quads, hams and calves

10 min snatch skill work

Randy

75 power snatches 75/55

The new year is right around the corner, have you met
your fitness goals for 2011? Do you need to re-evaluate
your goals or do you need to come up with new goals?
If so then our first skill clinic for 2012 might be just what
you need. Crossfit Modesto will be holding a goal setting
clinic on January 2nd at 6:30 PM. This will be the first of
many skill clinics we have planned for members in 2012,
with Five being held in January to get the year off to a
great start. So if your ready to set some serious but
attainable goals for the new year be sure to RSVP for
the " Set Goals, Reach Them" clinic in January 2012.


Esther pressing in out at 6AM

Workout Of The Day

Back Squat
3@70% - 3@80% - 3+@ 90%

MetCon
4 rounds of:
20 KB swings,
20 Sit-ups
20 Back Extensions
20 Knees to Elbows

The 2012 CrossFit Games Season will begin at the end of
February with the CrossFit Games Open Sectionals. Last
year, over 26,000 people from 17 different regions all over
the world competed. Of those 26,000; 60 men and 60 women
qualified to move on to the next step. Of those 60 men and
60 women, only the top 3 qualified to go to the CrossFit
Games.

At the 2011 CrossFit Games, 49 men and 45 women
competed. Of the 26,000 people who participated in the
Open, only 94 actually moved on to compete (for all intents
and purposes, we are excluding Masters and Teams from this
equation). That means only .003% of people who participate
in the Open, actually make it to the most elite level of CrossFit.

I love to compete. It’s fun and it’s a great representation of the
spirit and heart of what makes CrossFit different and great.
For the 99.997% who will never make it to the CrossFit Games
there is a myriad of local competitions that you can do to
experience the thrill and excitement of competition, including
ones at your very own CrossFit Modesto. In 2012, we will be
hosting a 5 WEEK SATURDAY OPEN SECTIONAL
COMPETITION for our students full of prizes, fun, and community.
The Modesto Half/Full Marathon is coming up in March and the
Survivor Mud Run in Lathrop, CA in April 2012 is happening as well.
You don’t have to make it to the CrossFit Games to train like an
athlete.

Go out and have some fun.

Workout Of The Day

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 workout will be repeating in 4-6 weeks to evaluate client progress and programming, be sure to write down
your results and weight used in your journal so when we redo the workout at the end of the evaluation period
we will be comparing apples to apples. We find the data from these performance testing benchmarks invaluable
to programming.

post by Erika Bucheli:

Chad Briscoe has an offer for students of CrossFit Modesto
that I betcha can't refuse! For those of you who don't know,
Chad is the mastermind behind the CrossFit Modesto
Unbeweaveable Paleo Bacon burger. He recently opened his
new restaurant Studio 47 (he used to be The Station on 10th).

Starting December 5th, for ONE WHOLE WEEK, any student
of CrossFit Modesto who wears something with
"CROSSFIT MODESTO" on it will get 20% OFF their
ENTIRE TAB.

For those of you who don't have a CFM shirt, come see
us and we'll give you a signed business card to show.

Studio 47 has FANTASTIC burgers. The Unbeweaveable
Bacon Burger with the sweet potato fries is my meal of choice.
hey don't even have to ask my order anymore Chad
serves everything with a smile and has a passion for food
like our passion for CrossFit.



Studio 47 is located at 917 J Street Modesto, CA 95357.

Make sure to LIKE their page on Facebook:


Erika and Chad

Workout Of The Day

STRENGTH

Power Clean

5@ 65% - 5@ 75% - 5@ 87%


MetCon
Run 400 meters
50 Box Jumps
40 Push Ups
30 Power Cleans @ 50% of your 1RM
20 HSPU
10 Strict Pull Ups
Run 400 Meters