You will be seeing an increase in gymnastics training
in our programming over the coming months. This will
include two days per week of gymnastics strength / skill
sessions on the days that we do not have a separate
strength portion in the workout. It will work like the days
that we do have a lift programed, we will start with about
15 minutes of gymnastics training followed by a MetCon.

We have a lot of proficient lifters and everyone has been
getting stronger on the lifts but gymnastics strength seems
to be lacking a bit, I noticed this over the past six months
so we are sending Erika to get CrossFit Gymnastics Certified
this weekend and then next weekend she is off for a
gymnastics seminar with Carl Paoli. i believe this will be of
great benefit to the students of CrossFit Modesto. As
coaches we continue further our skills and education to
better serve you.



A Nice Back Lever
I guess there is a reason gymnasts are pound for pound
some of the strongest athletes there are

Workout Of The Day

5 rounds of:
10 Wall Ball Shots
10 Med Ball Clean
200 Meter run with 25/10lb plate
10 minutes Foam Rolling

By: Erika Bucheli

If you didn't know, I'm CrossFit Modesto's social media maven. That just means that I'm behind a lot of the posts you see on our Facebook page AND our Twitter account (which I don't frequent quite as often as Facebook).

The past few days, the sense of community that radiates inside our box, has overflown to the Facebook page. It is GREAT to see your comments on the pictures of people you have met or maybe haven't met encouraging and congratulating the form or the weight or the movement.

I love to see during strength sessions when people watch someone else's max attempt and congratulate them on a lift well done. I love when a student leaves and another student is the first to say, "Hey, good job tonight." Be it a high five, a pat on the back, or even a fist bump, seeing you guys encourage each other, is one of the most rewarding things about being a coach at CrossFit Modesto.

Community is what sets CrossFit Modesto apart. It's what the C in CrossFit stands for (besides COFFEE, am I right?).

Thank you for being such a great group of people. I look forward to getting to know our new students and learning more things about our veterans. CrossFit connects us. Thank you!


Meet Lola! She did "Elizabeth" and then the 5:30 Krav class. WELCOME!

Workout Of The Day

Strength

Push Press
3@70% - 80% - 90%

MetCon

10 Min AMRAP
6 Pull Ups
9 Dead Lift @ 75% 1RM
12 Box Jumps

We are Seven weeks into our revised programming method
and we are excited about the results that clients are seeing.
We have had many positive E-mails, FB messages and in
person reports from current members. The majority are
seeing steady increases in the basic lifts as well as their
metabolic conditioning. Everyone seems to be in agreement
that not posting RX weights on all of our workouts has made
it easier to scale to their appropriate weight rather than feel
the need to jump up too quickly trying to reach the RX weight
because that is what was posted on the board.

We certainly had to think long and hard before making these
changes to our programming but with the results that keep
coming in it's clear that we are heading in the right direction
for our client base. Our goal is to program in such a way that
allows clients to train Four to Five days per week without over
training. We will continue to program our strength sessions
using the wendler method Three to Four days per week, it
forced everyone to think a little more but is paying off with PR's.

Keep the feed back coming in. Your feed back combined with
the data we gather from the performance testing WOD's will
help guide us in future programing.




We would like to thank new CFM students Myrah (above), Khanh, and Andrew L.!

Workout Of The Day

Power Clean
3@70% - 3@ 80% - 3+@ 90%

MetCon
Elizabeth
21-15-9
Pwr clean 135/95
Ring Dips

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