http://www.crossfitmodesto.com/index.php/Home/index/ CrossFit Modesto Home en brian.huberty@ic.fbi.gov Copyright 2010 2010-03-10T03:25:40+00:00 http://www.crossfitmodesto.com/index.php/Home/sprouting_almonds/ http://www.crossfitmodesto.com/index.php/Home/sprouting_almonds/#When:03:25:40Z Jordan was nice enough to bring some raw almonds to Crossfit Modesto.  Thanks Jordan! Whenever I get raw almonds, I try to “sprout” them.  Sprouting almonds, or any other nut, is giving them a soak in cold water.  Try doing it over night.  Check out the difference between a regular, raw almond, and one that has been sprouted. Here’s some stuff I’ve learned.  Soak the almonds overnight in cold water (like in the picture).  In the morning, your almonds have sprouted.  They will be softer and more fragrant. It’s everything an almond can be! My understanding is that sprouting almonds helps “complete” their nutritional payload.  It makes the protein better, makes digestion easier and increases the vitamin payload.  How? I’m not a scientist.  Read this. For me, the bottom line is they taste better, and are more enjoyable to eat. Try it. It’s easy. 1 caveat.  Once sprouted, they can spoil easily, so sprout in smaller batches.  If you carry a lunchbox (and if you don’t, WHY NOT!) make sure you pull uneaten sprouted almonds out every night and throw em in the fridge.  I’ve had sprouted almonds that were left out spoil in three days. Strength Deadlift 5-5-5-5-5 Metcon 4 rounds 1 lap around building (220m) 25 pushups 10 Toes to Bar 2010-03-10T03:25:40+00:00 http://www.crossfitmodesto.com/index.php/Home/hammer_time/ http://www.crossfitmodesto.com/index.php/Home/hammer_time/#When:04:22:52Z Here, Michelle uses the split to get the bar over head.  Notice how the bar is directly over her shoulders, bisecting her body.  We call the line that bisects the body from the side the “frontal plane”.  The frontal plane is where we try to get the bar.  Her ear is visible, which is a good, but not mandatory, indication that she is reaching full extension in the overhead position.  Her shoulders, elbows, and wrists are all “active”, creating a stable overhead position. We are starting our second three week phase of lifts.  The lifts will be: The hang power snatch, the deadlift, and the overhead squat.  I want to work on the hang grip for the snatch to accomplish 2 things. 1. It will develop grip strength. 2. The hang position puts great emphasis on loading the hips, ie “finding your pockets”. For tomorrow’s strength WOD, keep it light, and focus on loading the hips. Strength Hang Power Snatch 5-5-5-5-5 Metcon 21-15-9 Wallballs (Blue/Red) Pullups Hammer strikes to tire. Note: There are only four hammers.  If all four hammers are occupied, do burpees while you wait.  It pays to be a winner. For hammer strikes, the head of the hammer must pass behind the athletes head on the “pulling back” motion before the downward strike. Congrats to Joe for 21 Pull-ups in a ROW! Brandon   95#  6:50RX Dave     115#  5:58RX Richard M 135# 6:15 Chad     85#  6:22 Caleb     105#  7:18 Tami       20#  7:11 Joe       135#  5:21 RX Anthony   85#  5:27 Alison     73#  Jason Jones     6:16 Erika     88#                2010-03-09T04:22:52+00:00 http://www.crossfitmodesto.com/index.php/Home/crossfit_isnt_just_for_kids/ http://www.crossfitmodesto.com/index.php/Home/crossfit_isnt_just_for_kids/#When:02:19:37Z The Columbus Dispatch (Ohio) has an article on Crossfit Kids. We had out first kids workout on Saturday.  It was a ton of fun.  The kids got a good workout, learned some stuff about squatting, and I got to bandage a scraped knee. We are very excited about this program.  As much as I love Crossfit, I think I love the concept of teaching fitness as a fun endeavor even more.  I hope those of you with kids come by and enroll them in the kids program.  We are planning on doing classes on Saturday mornings and Thursday afternoons as soon as we have our full kids affiliation. Monday’s workout will be a little different.  It’s a Complex, known as “The Bear”.  Ominous, huh? Complexes usually require you to execute several compound movements without dropping the bar.  This provides the athlete with an opportunity to work on the movements, but there is a mental/emotional component.  Holding onto that bar can be very tough, and once you start, you can’t stop. A little difference with “The Bear”.  It’s not a timed WOD.  You will have the entire 45 minutes (minus the warmup) to execute the 7 sets in “The Bear”.  Here is how I would like to score it.  You will add all the weight on the barbell for each set, then divide by your body weight.  So, after each set, go over to a whiteboard and write down your weight.  In the end, you should have 7 numbers.  Then, divide by your bodyweight.  Highest number wins. “The Bear” Power Clean Front Squat Push Press/Jerk Back Squat Behind the neck Push Press/Jerk 7 sets without the bar resting on the ground Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will be on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout (Rack Jerk), this time bringing the bar back to the front.  This is 1 set.  Repeat 6 more times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor. 2010-03-08T02:19:37+00:00 http://www.crossfitmodesto.com/index.php/Home/lift_swing_and_run/ http://www.crossfitmodesto.com/index.php/Home/lift_swing_and_run/#When:04:37:40Z At the top of the deadlift, stand tall.  There is no need to “over” shrug or pull back.  Also of note: Erika’s lumbar curve is maintained, both in the lower back and through the neck.  It helps that her head is kept in a neutral position, with eyes on the horizon. My wife and I have been slowly making nutrition changes over the last five years.  It seems like we have whittled away most of the bad stuff, and kept the good stuff.  We’re not perfect.  Our cupboards have almost no snacks, we cycle through fruit and veggies constantly, have a stockpile of nuts, and many types of protein (fish, chicken, meat, shrimp, cheese {Yes, we eat cheese}).  We call ourselves “milk snobs”, as we’re straight organic now.  (Yes, we drink milk, too)  Still, we can get better.  We’re looking forward to the farmer’s markets this spring, as they present easier access to fresh eggs and meat.  Alison also asked me about going to a food co-op in Sacramento.  I’ve never been to one, but I’m intrigued.  Am I willing to drive 90 minutes to buy a chicken?  Am I a crazy person?  Watch this movie, then ask yourself. Modesto’s Farmers market starts May 2. Saturday’s Workout of the day (from the SD/AZ sectionals) Three rounds for time of: 15 Deadlift at 225/155 lbs 21 Kettlebell swings 2/1.5 pood Run 400 meters Then 1 Rope Climb 2010-03-06T04:37:40+00:00 http://www.crossfitmodesto.com/index.php/Home/partner_wod_on_friday/ http://www.crossfitmodesto.com/index.php/Home/partner_wod_on_friday/#When:03:54:15Z Doin’ Work! Friday will be a “Partner” WOD.  If you have a partner picked out before hand, that’s cool.  Otherwise we’ll pair you up at the gym.  You and your partner will have to figure out how you want to break up the work. For Time: 100 Squats 80 Knee to Elbows (K2E) 60 SDLHP 40 Burpees 20 Snatch 40 Pull-ups 60 Shoulder to Overhead 80 Box Jumps 100 situps If you don’t have a partner, cut the reps in half. Guys use 95 lbs for SDLHP, Snatch and Shoulder to Overhead, gals use 65lbs or scale as required.  Use 20″ for box jumps.  Post time to comments. AM Classes Holly & Tyler 26:27 Carlyn & Barry 30:52 Jennifer & Michelle 24:38 Caleb & Megan 28:15 2010-03-05T03:54:15+00:00 http://www.crossfitmodesto.com/index.php/Home/complimentary_kids_class_on_saturday_march_6_2010/ http://www.crossfitmodesto.com/index.php/Home/complimentary_kids_class_on_saturday_march_6_2010/#When:04:40:08Z Don’t just hang around on Saturday mornings! Join us for our first kids class at CrossFit Modesto! There is going to be running, jumping and lots of fun. These kids classes will introduce your child to the fun of fitness and healthy living. Each class will run 30 minutes and will include a warmup, skills and games. And lots and lots of fun, of course! Our first class will be complimentary, and we would love if you bring a friend. Sign up at CFM or call us to let us know you are coming. Thursday’s WOD 3-3-2-2-1-1 Push Jerk 21-15-9 Wallball Shots Ball Slam Med Ball Clean Congrats to Josie with a PR on the Push Jerk at 98#! 6am Brandon 120#    RX 7:258 9am Emmaline 55#    RX 11:19 Natalie 33#      9-10# 8:18 Chad 135#      RX 7:48 Anthony 135#    RX 7:48 Caleb   155#      RX 9:16 Quinn   215#      RX 5:19 Jennifer 35#      RX 11:42 Alison   103#PR   RX 8:21 Josie   98# PR   RX 8:16 2010-03-04T04:40:08+00:00 http://www.crossfitmodesto.com/index.php/Home/roll_it_out/ http://www.crossfitmodesto.com/index.php/Home/roll_it_out/#When:04:25:20Z How many of you have been really sore?  Last month I gave you an article about not taking Advil for soreness.  You probably said, “Thanks alot, Jerk! Now what am I supposed to do?” I just bought a Foam Roller.  This device is used for myofascial release.  Basically, it’s a self imposed deep tissue massage, bordering on torture.  I used it on Sunday with my windows open, and my moaning may have scared the neighbors. Target sells a $25 foam roller. There are websites dedicated to foam rollers, and you can buy a fancy one.  And get videos on how to use it. Or you can just click here. The bottom line is: It did help me feel better.  It didn’t fully relieve the soreness, but that’s not really possible.  Rolling does help release some tension, and it may help open up joints (especially the hip). Wednesdays Workout of the day Front Squat 3-3-2-2-1-1 Again, we are finding our 1 rep max effort.  Do 1 warmup set with the bar.  Then do the sets as they are written.  If you need to take an extra set, or you hit you goal early, that’s fine.  This should be 6-8 total sets, including the bar warmup set. Metcon 21-15-9 rep rounds of Sumo Deadlift High Pull (95/65) Handstand Pushups 6am Dave 225#    RX 6:38 Hayley 83#  63# 4:38 parallettes Patti 83#    63# 4:47 parallettes Holly         15# 4:43 7am Tyler 225#    65# 5:36 parallettes Donna 93#    35#  3:43 P.U Barry 93#    35# 4:24 Parallettes 9am Joe 230#    RX 4:38 Chad 125#  95# 5:03 mod pu Alison 125#  65# 6:03 mod pu Anthony 125# RX 6:35 Caleb 230#  95# 8:00 mod pu 2010-03-03T04:25:20+00:00 http://www.crossfitmodesto.com/index.php/Home/wanted_kids_ages_5-12_who_like_to_have_fun/ http://www.crossfitmodesto.com/index.php/Home/wanted_kids_ages_5-12_who_like_to_have_fun/#When:21:20:16Z Saturday morning, March 6th, 2010 at 8:30am, CrossFit Modesto will be holding its FIRST kids class! There will be running, jumping, and games to play. This class is a complimentary class, and is open to members and non members. If you have a child who would like to attend, please call 576-7650. Classes run 30 minutes long, and the 9am adult class is all levels if you would like to stay and workout after. 2010-03-02T21:20:16+00:00 http://www.crossfitmodesto.com/index.php/Home/nutrition_links_and_max_effort_lifts/ http://www.crossfitmodesto.com/index.php/Home/nutrition_links_and_max_effort_lifts/#When:04:27:45Z Here are three nutrition links for light reading.  Pay close attention in the fish oil article.  There is some important info about the DHA/EPA content in Costco brand fish oil.  Like, you need to take more of ‘em. Fish Oil info from NorCal Strength and Conditioning.  (There are more good links in the article) Misleading/Meaningless food labels. More reasons to avoid carbs.  I’ve never heard of this author, but this is more of the same information about living like a caveman.  Bottom line: Avoid complex, refined carbohydrates and you will avoid the maladies that come with them. Tuesday’s Workout of the Day Quick Note: We are finding our 1 rep max effort.  Do 1 warmup set with the bar.  Then do the sets as they are written.  If you need to take an extra set, or you hit you goal early, that’s fine.  This should be 6-8 total sets, including the bar warmup set. Power Clean 3-3-2-2-1-1 Metcon 10 Minute AMRAP 5 pullups 10 pushups 15 doubleunders Subs for doubleunders (2 for backwards, 3 for 1 forwards) Congratulations to Joe and Alison who hit PR’s on the Power Cleans this morning. They both increased by 15#. Joe reached 235# and Alison reached 118#. Can anyone beat a 15# increase?? 6am Dave 10 + 2/3 Hayley 6 + 1/3 Doug 6 + 1/3 Brandon 7 + 2/3 7am Jason 7 Anthony 10 9am Joe RX 9 Alison RX 4 + 2/3 + 5 du Caleb 6 Richard 5 Chad 9 + 2/3   2010-03-02T04:27:45+00:00 http://www.crossfitmodesto.com/index.php/Home/crossfit_modesto_rocks_the_central_valley/ http://www.crossfitmodesto.com/index.php/Home/crossfit_modesto_rocks_the_central_valley/#When:23:36:18Z Three happy athletes Erika, Louis and I (Brian) competed at the Fresno Affiliate Challenge on Saturday.  In 6 total workouts (3 for men, 3 for women) CF Modesto athletes posted the top times in 4 events.  Erika and I won the Clean and Jerk (which Erika dominated, defeating all comers by 15%).  Erika won a challenging metcon and placed second in the final WOD, giving her two First place finishes and a Second place on the day.  I also won the final event, setting a Crossfit FTF record in their signature WOD called “The Truth”.  I won the first event, placed fourth in the second, and won the final event.  Crossit FTF titled me “The fittest man in the Central Valley”, which I will be getting tattooed on my forehead as soon as I can get the cash together. “The Truth” Louis, who has been Crossfitting for 6-8 months, finished both WOD 1 and 2 as RX’d with scores putting him in the top 10.  In WOD 1, Louis clean and jerked 135# 56 times!  A few months ago, Louis struggled with that weight.  On Saturday, he dominated it.  I also know he would have done very well on the final WOD. It was a great event.  My only criticism was the scoring was a little wonky; in almost any other rating scheme, Erika would have won the title of fittest woman in the Central Valley (rather handily). On the whole, we did very well.  I believe it shows our programming at CF Modesto is sound, as it prepared us for a challenging day.  We had no issues with range of motion (ROM) standards and were very familiar with all the movements; showing we have been “doing our homework”, and doing it correctly.  I dare say we knew out stuff better than certain Pro Bowl running backs that were in attendance. Did the event highlight weaknesses?  Absolutely!  Off the the top of my head, it showed me I may want to add some more gymnastic pressing and shorter sprints to our programming. Overall, our performance speaks for itself.  Crossfit Modesto rocked!  We dominated events, had a great cheering section, and showed the Central Valley that some fit, strong guys and gals come from Modesto! Mondays Workout of the Day “Karen” (for the board) 150 wallball shots for time (20/14) Hayley (mod) 10:10 Patti (mod) 7:19 Dave 6:24 Alison 12:52 Richard M 11:48 Megan (mod) 14:32 Caleb 14:43 Jason 15:03 Modified Karen - 75 Wallballs Holly 5:55 Donna 4:20 Barry 4:30 Carlyn 6:00 2010-02-28T23:36:18+00:00