Home http://www.crossfitmodesto.com/index.php/Home/index/ CrossFit Modesto Home en crossfitmodest@yahoo.com Copyright 2012 2012-02-07T04:40:44+00:00 Girevoy Ranking / New Program http://www.crossfitmodesto.com/index.php/Home/girevoy_ranking_new_program/ http://www.crossfitmodesto.com/index.php/Home/girevoy_ranking_new_program/#When:04:40:44Z Posted by Mikep> {summary} I did a practice run at the WKC Girevoy men’s level 4 Jerk & Snatch total on Monday afternoon. The Jerk & Snatch total is 78 Dbl Jerks in less than ten minutes , rest 45 minutes then do 75 kettlebell snatches each hand in less than ten minutes with a single hand change. At level four the men’s weight for a 198+lb man is 26lb kettlebells. The snatches were pretty much what I expected, not bad as long as you stay relaxed and don’t over grip the kettlebell. The jerks were a little harder than I expected even at the light weight. Surprisingly it made me fatigue in the exact same spot I fatigue when I do ring dips. I will be doing ranking test for real in the next couple weeks along with a half dozen other CFM students on our way to being ranked Master Of Sport in the World Kettlebell Club.
New program coming soon. As promised we will be launching a new program at CrossFit Modesto. Pure Strength classes will begin Monday November 20th and will include: Gymnastic Strength and Barbell Strength. Gymnastic Strength will focus on gymnastic strength progressions and techniques. Barbell Strength will primarily work power lifting and supplemental exercises and variations, including using lifting bands and chains as well as other techniques to improve your lifting strength. I highly recommend these classes to all students as they will help you to develop the foundational strength needed to perform CrossFit WOD’s better.

CrossFit Modesto image

Weighted Pull Ups
5-5-5-3-3
Or Sub 5 sec negatives

3 rounds of Max Set Kipping Pull Ups

MetCon:
5 Rounds Of:
6 Power Clean 155/105
18 Lateral Bar Jumps ]]> 2012-02-07T04:40:44+00:00 2012 CrossFit Games http://www.crossfitmodesto.com/index.php/Home/2012_crossfit_games/ http://www.crossfitmodesto.com/index.php/Home/2012_crossfit_games/#When:05:35:22Z Posted by Mikep> {summary} The 2012 CrossFit Games Open will begin in just a little over
two weeks. With the massive growth of the CrossFit Games
since they first began just a few years ago and especially with
the success of last years competition and the added benefits
with the sponsorship of Reebok there is much anticipation for
what the 2012 Games will bring. I am sure they will be even
more successful and spread the name of CrossFit to even
more mainstream circles. Which will drive more people to
search out their local affiliate and we should welcome them
with open arms but be prepared to have to be honest with
some that walk in with overly exaggerated aspirations. What
do I mean by that? well when a guy in his mid thirties comes
in and he has a full time job, a wife and three kids etc and has
goals of wanting to be a serious competitor.As an affiliate
owner we need to be honest with this person on the type of
commitment and lifestyle it requires to take on such a venture,
otherwise we are doing them a disservice. Now i wouldn't
discourage them from competing and having a great time with
CrossFit but i won't just take their money and not inform them
of what they were up against because honestly most have no
idea.
But for those who want to test their skills the Open is almost
upon us and we will be doing the Open competition on
Saturdays at 9:30 AM. We will only be doing the Open WOD
on Saturdays, I personally never liked the idea of doing the
Open WOD over and over then keeping your best score. To
me it takes away an important element of competition, the
Unknown. I say study the WOD maybe play around with it a
little and then come in and give it everything like you had only
one shot at it. This is a great opportunity for everyone to
participate in a competition no matter what level you are, sign
up and come in and have fun with it. For more info and to get
registered go here CrossFit Games

CrossFit Modesto image

Workout Of The Day
Skill
Hanging L Hold 5 x 15 Sec

Strength
Front Squat
3 x 5 @ 40-50%
5@65%-5@75%-5@85%

MetCon
3 Rounds Of:
30 Dbl Unders
15 KB 70/55
]]> 2012-02-06T05:35:22+00:00 Three Days In The Cave http://www.crossfitmodesto.com/index.php/Home/three_days_in_the_cave/ http://www.crossfitmodesto.com/index.php/Home/three_days_in_the_cave/#When:07:25:57Z Posted by Mikep> {summary} Day three of the paleo challenge has passed and according to
what people have recorded it looks like everyone is doing
great so far. I personally felt a little sluggish today probably
due to the lack of sugar intake but but I managed to knock
Fridays metcon out and did pretty good on the time, better
than I thought I would do as tired as I felt. We have over
twenty students in the cave and i am sure we will all see
some impressive results by the time it's over. Hopefully the
results will give some good reason to switch to better eating
habits for the long run.

Keep up the good work Cave Dwellers.

CrossFit Modesto image
Aaron W. Pounding Out Some Seal Clap Push Ups

Workout Of The Day

7 Min AMRAP Of:
5 Deadlift 225/155
15 Push Ups

Rest 3 Minutes

Then Do 10 Min AMRAP Of:
Run 100 Meters
12 KB Swings 55/35
10 Pull Ups ]]> 2012-02-04T07:25:57+00:00 Anger As Your Ally http://www.crossfitmodesto.com/index.php/Home/anger_as_your_ally/ http://www.crossfitmodesto.com/index.php/Home/anger_as_your_ally/#When:05:12:44Z Posted by Mikep> {summary} By Denise Choate
If you listen to most people, anger is something to be avoided at all costs or something to be suppressed. Of course there is the other extreme, think the Jerry Springer show, but that type of anger or tasteless shows like it, depicting lots of unhealthy anger are not the kind of anger we are addressing in this post. Have you ever wondered why in social situations, people avoid bringing up religion, politics, diet and exercise? It’s because we are all afraid of making someone else angry and we often don’t know how to express our own anger appropriately.

If you check out the self help titles on Amazon.com there are 7,126 books whose topic was anger. I know this because I searched the book titles yesterday. A lot of the authors covered anger as bad. I saw book titles that presented anger in different social contexts, how anger can wreck your marriage, or the most effective ways to get rid of anger and that’s what I associate anger most with, something destructive that needs to be eliminated. But is there a positive aspect of anger and if so, how can it be harnessed constructively?
The obvious answer is, yes, anger does have a positive side. One of the many things that anger does, but by no means the only thing, is to alert us to the need for change, essentially. For example; when was the last time you were so relaxed that it made you want to write a letter to your congressman? Anger is motivating.

So the next time you get really angry with yourself for eating that unapproved food item, skipping a work out, or saying the eff word because you were angry you missed a workout, take a second and see what needs to be adjusted. Anger is always a sign that something needs to be changed. It might be as simple as your attitude. Then decide what you will do next time the situation comes up. Practice it mentally in your head and instead of being angry at yourself, use that all that angry energy to, you guessed it, try it again.

CrossFit Modesto image

Workout Of The Day
3 rounds of
Side Plank 30 Sec hold 30 sec rest

Strength:
Shoulder Press
3 x 5 @ 40-50%
3 x 5 @ 65%

MetCon:
5 Rounds Of:
9 Thrusters 95/65
12 Box Jump 24/20
200 meter run with med ball ]]> 2012-02-03T05:12:44+00:00 A Rookie’s Take on Tri-Tip and Barbells http://www.crossfitmodesto.com/index.php/Home/a_rookie/ http://www.crossfitmodesto.com/index.php/Home/a_rookie/#When:04:35:51Z Posted by Mikep> {summary} Erika Bucheli

I drove up today to San Ramon to train at California Strength, a gym well-known for their coach Glenn Pendlay, their athletes (youtube Donny Shankle if you want to see a strong mofo) and their Olympic lifting. I had been debating for about two weeks whether or not I should call the gym to come up and train. I finally decided to call yesterday, and boom, there I was at 7:50 AM on Highway 120 driving (well, speeding) to get to San Ramon before 9 AM.

I got there around 8:30 (please don’t tell my mom that I turned an 80 minute drive into a 50 minute one), early like I always am. I first met Lindsay Taylor, who owns CrossFit CenCal with her husband in Stockton. Then the guys started to roll in around 9:15. Then we got to lifting. Guess who worked with just the empty barbell? Guess who smacked herself in the forehead with that same empty barbell? Guess who learned a lot of great stuff and is going to join the Cal Strength weightlifting team? If you answered “Erika” to all of those questions, you get a gold star. Coach had me working with the barbell for a good 45 minutes before I even got to put on 5 kilos. I smacked myself in the forehead because my grip was too wide on the snatch. And... at the end of the day, I decided that I wanted to be a part of the team.

That means I’m the rookie. But it also means I was invited to stay and have lunch with the group. Coach’s tri-tip was phenomenal. I think I could write an entire essay on that alone. I was handed a slab of meat stuck to a fork and a plate. I ate like a dude. But, apparently I didn’t eat enough. Coach said they needed to get me eating like a weightlifter. I said, “I ate what you gave me!” and Donny Shankle said, “The Lion doesn’t throw meat to the cubs, the cubs must learn to take it.” That Shankle, he’s a philosopher.

CrossFit Modesto image
Jeff L putting his head through the window at the top of a plate burpee


Workout Of The Day

Skill:
Rope Climb 10 min

MetCon:
15-12-9-6-3
Clean & Jerk 135/95
claping Push Up

Foam Roll 10 Min ]]> 2012-02-02T04:35:51+00:00 Quitting http://www.crossfitmodesto.com/index.php/Home/quitting/ http://www.crossfitmodesto.com/index.php/Home/quitting/#When:06:39:43Z Posted by Mikep> {summary} Do you have bad habits? Have you ever found yourself nervously clearing your throat when you enter a room, how about chewing your nails, misplacing your keys or mindlessly driving for miles while ruminating about someone else's annoying habit? Don’t be embarrassed, everyone has a bad habit or two and although not all bad habits are equally “bad” for you, some habits fall higher or lower on the scale of severity depending on the the impact they have on one’s life. Guess what? Good habits, bad habits, all habits start and end in the same way. Would you like to know what that way is? I’ll tell you. It’s called REPETITION. The word practice also illustrates my point beautifully. In order to build a habit, we consciously or unconsciously repeat or practice an action. It really is a simple process and not nearly as complicated as we often tell ourselves that it is. Now don’t misunderstand what I am telling you here, the process is simple, but it ain’t always easy.
Tomorrow, 21 students and coaches are going to be entering the paleo “cave” to break “bad” eating habits, among other things. I am looking forward to actually following through this time. Hey, what can I say, I have a problem with quitting. So this time, with the accountability and support of my fellow cave people I am determined to be a different kind of quitter this challenge. How about you?

CrossFit Modesto image

Workout Of The Day

Chin Ups
3x3 strict
3x3 5 sec Neg
3 sets max hold at top

Front Squat
3 x 5 @ 40-50%
3x5 @65%

MetCon:
7 Min AMRAP Of:
7 Squat Cleans 155/105
7 C 2 B Pull Ups ]]> 2012-02-01T06:39:43+00:00 Run On The Bank http://www.crossfitmodesto.com/index.php/Home/run_on_the_bank/ http://www.crossfitmodesto.com/index.php/Home/run_on_the_bank/#When:06:33:09Z Posted by Mikep> {summary} Ever heard the term “Bank run”? Sounds like it could be kind of bad. Brings up images of the the stock market crash of 1929 or in our current economic crisis, the Occupy Wallstreeters and all those tents blocking the way to the banks and lack of sanitation, all that litter and broken glass. Whew. Okay, not that kind of a bank run.
Berry Worden, our morning boot camp coach and his friend Christine Mount are organizing a team to participate in the 5th annual Stair Climb with The American Lung Association aptly named, Stairway to Heaving. Don’t let the name fool you, it’s supposed to be a lot of fun and we know that a lot of you won’t mind heaving for a good cause. The run takes place in the Bank Of America Building in San Francisco on Saturday, March 31, 2012. The time is from 8:00 AM to 11:00 AM, which is a good thing because I might need all three of those hours to run up and then walk down all 52 stories of it. If you are interested in participating in the run or donating please follow the link provided to the event page on facebook. It would be really cool if we could get a group together to support this important event and maybe do a little sight seeing too.

Talk about heaving. Have fun with this WOD.

CrossFit Modesto image

Coach Berry Worden and his 5:30 AM Crew

200 Meter Run
80 push ups
70 Squats
60 sit Ups
50 Dbl unders
200 Meter Run
40 SDHP 95/65
30 Box Jumps
20 Plate Burpees
10 Pull ups
200 Meter run ]]> 2012-01-31T06:33:09+00:00 Paleo Parody http://www.crossfitmodesto.com/index.php/Home/paleo_parody/ http://www.crossfitmodesto.com/index.php/Home/paleo_parody/#When:05:27:05Z Posted by Mikep> {summary} I am looking over the approved food lists for the paleo diet. I happened to notice, there isn’t any chocolate cake on the list. Or pancakes, or muffins or cookies or bread or any type of traditional processed dessert. Pasta isn’t listed either. Has anyone ever made “Paleo Spaghetti” with the spaghetti squash in place of the spaghetti? I did. A couple times. It didn’t taste like spaghetti. Even when I closed my eyes. What about all those “ paleo muffins “ a bunch of us made last time? Or paleo “rice” or mash potatoes out of cauliflower? Bleck! Cauliflower still tastes like cauliflower. None of those substitutions tasted like the real thing. How disappointing! I found that I spent more money and more time trying to recreate these other dishes, which somewhat defeated the whole concept of simplicity and the beauty of less preparation. So this time, instead of trying to parody favorite foods, I plan to learn new ways to prepare and enjoy the foods on the approved list in a simpler more paleo manner. What will be on your plates this February?

CrossFit Modesto image
If yu just have to have pie, I believe these would count as real paleo pies

Wprkout Of The Day
Good Mornings
5x5

Dead lift
5x5 @65%

MetCon
4 Rounds of:
100 m farmer walk, pinching bumper plates with fingers
20 Wall Balls
10 Pull ups ]]> 2012-01-30T05:27:05+00:00 Paleo Challenge Workshop Tomorrow! http://www.crossfitmodesto.com/index.php/Home/paleo_challenge_workshop_tomorrow/ http://www.crossfitmodesto.com/index.php/Home/paleo_challenge_workshop_tomorrow/#When:05:41:35Z Posted by Mikep> {summary}

In a few days, 25 of us will embark on an epic journey of CAVE DWELLING that will last THIRTY DAYS! Mike, Denise, and I are all participating. We’ve got ONTHERUN sponsoring it and there’s a chance to win some cold, hard cash. I’m excited to see what happens in the 30 days!
This will be the third paleo challenge we have hosted over the past year and a half and is shaping up to be the most exciting one so far. We have learned a lot with the past challenges and with the sponsorships CrossFit Modesto has from local businesses like ONTHERUN they just keep getting better and better. The cash and prizes available for this challenge is at about $400 and we expect that to grow closer to $600 by the time the challenge is over. Doing challenges for the obvious physical benefits is great but isn’t it just a little more motivating with some cash on the line?

We have just two more of the 2012 CrossFit Modesto hoodies left and about a dozen shirts get in quick as they will be gone this week for sure.


Please note that the Paleo Challenge FAQ Workshop is tomorrow at 10:30 AM. You got questions, I got answers.

See you all there!

CrossFit Modesto image

Todays Partner Workout:
50 Push Press 115/80
Run 800 With Med Ball
60 Burpee Med Ball Toss
Run 800mWith Med Ball
70 Toe To Bar

Today is a partner workout, only one person working at a time on push press, and toe to bar.
What’s a burpee med ball toss? you will have to come in for the workout to find out the details.

]]> 2012-01-28T05:41:35+00:00 Write It Down http://www.crossfitmodesto.com/index.php/Home/write_it_down/ http://www.crossfitmodesto.com/index.php/Home/write_it_down/#When:05:53:14Z Posted by Mikep> {summary} By Erika Bucheli
Stop what you’re doing. Get out your workout log. Tell me what workout you did on December 14th. How much weight did you use? How fast did you do it? How many rounds? Maybe you weren’t at CrossFit Modesto yet or maybe you didn’t attend that day. Okay, turn to your journal and tell me what you did last Thursday WITHOUT looking at your journal.

Do you remember what you did? I’m guessing you don’t. That’s okay, you’re a busy person. You have a lot of things on your plate. No one expects you to remember exactly what you did off the top of your head. What we DO EXPECT here at good ol’ CFM, is that you are WRITING DOWN what you do after the workout.

Why should you write it down? For one, it’s so you don’t have to keep asking the coach, “What weight do you think I should do?” It is YOUR responsibility to know what weight you’re capable of doing. The second reason, and more important than the first, is so that you can literally see your progression. I’m sure the first few weeks of CrossFit, somewhere you wrote, “This sucks,” or “Really hard,” or “Need to get better at...” But then, somewhere along the way you started writing things like, “I did the hang cleans really well, but didn’t run as fast. Need to work on running,” or “I PR’ed TODAY!!!”

Your journal is a way to track the work you need to do, as well as your successes that occur along your fitness journey. Use your journals. They are another way to aid in your success!

CrossFit Modesto image

Todays Workout

10 min Shoulder Mobility

Strength
Shoulder Press

warm Up 3x5 @ 40%

5@75%- 3@85%- 1+@95%

MetCon : Annie
50-40-30-20-10
Dbl Under
Sit Up ]]> 2012-01-27T05:53:14+00:00