http://www.crossfitmodesto.com/index.php/Home/index/ CrossFit Modesto Home en brian.huberty@ic.fbi.gov Copyright 2010 2010-07-29T02:34:59+00:00 http://www.crossfitmodesto.com/index.php/Home/big_news_new_location/ http://www.crossfitmodesto.com/index.php/Home/big_news_new_location/#When:02:34:59Z Maybe you’ve heard the news, but here it is:  Crossfit Modesto is moving locations.  We will be moving to 4213 McHenry Ave, into what was the Sub Station and the motorcycle shop.  We hope to be in the new spot in early September, but a TON off stuff needs to happen before then.  Here’s some of the details: The new location is less than 5 minutes drive (if the lights are against you) from the current location. The current location has just about 2000 sq ft.  The new location will have 2700 sq ft. We will have a kids room. We will have 2 bathrooms, and eventually, A SHOWER! We would love to hear your feedback on a lunch class, and a late class (at 7pm) 1 to 2 times a week. There will be a Krav Maga studio next store, occupying a 1400 sq ft space. We’ll be rolling out new equipment in the coming weeks.  More plates, rowers, a GHD or two and… a wall mounted timer! Badass! You may have noticed Kettlebell classes the Denise is teaching on a 1 on 1 basis.  If you’re interested in doing some Kettlebell work, post to comments or talk to Denise. Obviously, we have some work on our hands, but we’ll keep you updated with new developments as we have them. I’ll be honest: I love our current spot.  It’s isolated, we can run, crank up the music, and really get after it.  It took a ton of work to get it to where it is today.  I went to the new location today, and it is going to be awesome.  I am so excited for this move, and it’s going to be great for our little gym.  We hope you’re all as excited as we are, but when you see the new spot, you will be. A current detail.  The Kettlebell Snatch test for July will take place Monday, August 2. Strength Snatch 2-2-2 Snatch Pulls 2-2-2 Metcon 5 Rounds 7 Squat Snatch 75/53 21 Situps 2010-07-29T02:34:59+00:00 http://www.crossfitmodesto.com/index.php/Home/crossfit_league/ http://www.crossfitmodesto.com/index.php/Home/crossfit_league/#When:03:22:29Z Brandon being agile A few competition-minded Crossfit affiliates have come up Crossfit League that will take place in September and October.  Here are the major details: The team fee is $600 bucks, which will be 4 competitions, with the potential for a 5th. The teams will consist of 3 men and 1 women, with alternates.  This will be 4 men and 2 women. This will be in Northern California, and there is talk of creating sections to minimize travel. What’s your interest in this?  I’m down, big time!  Crossfit competitions are fun, and the team element will take some pressure off if you have some performance anxiety.  I have some ideas about who should compete.  If we can just field a team, that’s cool.  But, if we have a lot of interest: tryouts! Please post to comments if you want to get involved.  I’ll be talking this up at the gym as well. Strength 5 sets 10 Good Mornings, followed by 5 weak hand KB Snatch, then 5 strong hand KB Snatch Metcon 30 KB Swings 55/35 Run 2.5k 30 KB Swings 55/35 2010-07-28T03:22:29+00:00 http://www.crossfitmodesto.com/index.php/Home/usaw_weightlifting_cert_in_october/ http://www.crossfitmodesto.com/index.php/Home/usaw_weightlifting_cert_in_october/#When:03:56:25Z My life is becoming a quest to find the thing I suck at most.  New Entry: Ring Handstand Pushups CF Modesto will be hosting a USA Weightlifting Certification on October 16-17, 2010.  We did this last year.  We met Olympians, Olympic hopefuls, Crossfitters, and lots more people really interested in strength and fitness.  If you were thinking about it last year, get it done this year! Strength Cleans 2-2-2 Clean Pulls 2-2-2 Metcon 5 Rounds 5 Power Cleans 155/100 21 Double unders 2010-07-27T03:56:25+00:00 http://www.crossfitmodesto.com/index.php/Home/fish_oil...again/ http://www.crossfitmodesto.com/index.php/Home/fish_oil...again/#When:03:03:16Z Agility work from Saturday CF Modesto will begin carrying Fish Oil for sale.  We will be carrying Maine Natural Health fish oil.  Maine Fish Oil has provided an FAQ on reasons to take fish oil, and why you should take theirs.  I am a believer in fish oil, and have seen my total cholesterol drop to below 200 for the first time in my life (with a significant increase in my HDL).  I also stopped taking Advil for muscle soreness, replacing it with fish oil. That was all on fish oil pills, usually purchased at Target or Costco.  The pills usually only supplied 300-360 mg of DHA and EPA (the good stuff - why we take fish oil).  To get adequate amounts of DHA and EPA, I was taking 24-30 pills a day.  That’s alot of pills.  I researched liquid fish oils, and through some trial and error, I buy fish oils that supply over 1000mg of DHA and EPA in a teaspoon.  The stuff we’ll be carrying will be even higher quality. Monday’s Workout of the Day 20 Minutes: As many rounds as possible 10 Thrusters 65/45 10 Pullups 2010-07-26T03:03:16+00:00 http://www.crossfitmodesto.com/index.php/Home/training_weakness/ http://www.crossfitmodesto.com/index.php/Home/training_weakness/#When:03:45:38Z Dave R putting out on Friday’s WOD. Great work to everyone that completed this monster! I really love Crossfit.  I consider Crossfit my sport.  I want to get good at it, and spend alot of my free time planning my training, nutrition, looking for new tricks; trying to get better.  My goal is to qualify for the Crossfit Games.  I realize this is a long shot, but that’s ok.  I will gear my training for that goal until I give up or die.  I plan to go down swinging.  My biggest lesson from this “season” was: I am not the strongest, fastest, most athletic, etc.  Getting stronger will help me, but what I have to get good at, fighting through pain. Friday’s workout was a perfect example.  That whole thing was uncomfortable.  No one thing was too hard or too heavy, but you had to go fast.  And going fast HURT.  And like it or not, I have to get better at hurting. Barbell’s and bacon kind of weighs in on this subject. Saturday’s Work 10 Minutes of Agility drills 10 Minutes of Hand Stand Pushup practice, practice hand walking 10 Minutes of Snatches.  Build to a heavy single. For Time: 15 snatch - 135#/95# 15 HSPU 15 L Pull ups 15 HSPU 15 snatch - 135#/95# 2010-07-24T03:45:38+00:00 http://www.crossfitmodesto.com/index.php/Home/games_simulator/ http://www.crossfitmodesto.com/index.php/Home/games_simulator/#When:04:14:55Z Stretching out in cooler days One of the coolest things to come out of the Crossfit Games this year was the push up standard.  After taking numerous PT tests with pushups standards, Crossfit has provided the best standard I have ever seen.  We will use this standard for the first time in this workout.  The pushup standard is: At the bottom, rest the body on the ground, then release the hands from the ground.  Then, put hands on the ground and execute pushup to full extension.  Lower body to ground, and again, release hands from ground.  This hand release may only take a quarter of a second, but it will ensure full depth.  This is NOT the only pushup standard, but let’s give it a whirl. Friday’s Workout of the Day This will be a variation on the Final Games Workout. 10 Minute AMRAP 30 Pushups 1 Rope Climb 21 Overhead squats 95/65 1 Rope Climb Followed immediately by 10 Minute AMRAP 30 Toes to Bar 21 Ground to Overhead Anyhow 95/65 (Snatch, Clean and jerk, do what you like) If the classes are full, the ropes will be occupied.  If that is the case, half the class will do rope climbs in the first half, and the other half will rope climb in part 2.  The sub for a rope climb is 3 body pulls from the ground to standing. 2010-07-23T04:14:55+00:00 http://www.crossfitmodesto.com/index.php/Home/another_prime_number_workout/ http://www.crossfitmodesto.com/index.php/Home/another_prime_number_workout/#When:03:11:15Z Alison and I enjoying our vacation in the Northeast with heavy thrusters and pullups.  Alison and I have been married 10 years as of July 22.  I love you, Mama! We’ve had some good, competitive workouts this week.  Dave R has been setting the pace at 6 am, and everyone else has been chasing him.  The last 2 5:30 classes have been alot of fun!  If you’ve been hiding out because of the heat, get on back in.  We have cold water AND clean towels! Score! Alison put together a great blog post on her experience with a carbohydrate coma. Results from yesterday’s WOD have been posted on yesterday post. Strength Power Snatch 3-3-3 Snatch Pulls 3-3-3 Protocol is just like the cleans on Thursday: build to a heavy triple.  Use the pulls to train your body for a heavier snatch. Metcon 5 Rounds 7 Snatch Grip, Behind the Neck Push Jerk (95/65) 11 Pullups MODIFIED Adele 35# 5:48 Jason 95# 9:06 Steve 95# 7:40 Mario 85# 8:44 Kristin 53# 8:13 RX Dave 4:31 Mike 5:39 Tim 8:00 Jared 5:42 2010-07-22T03:11:15+00:00 http://www.crossfitmodesto.com/index.php/Home/martial_arts_seminar_saturday_9am_to_1_pm/ http://www.crossfitmodesto.com/index.php/Home/martial_arts_seminar_saturday_9am_to_1_pm/#When:02:53:56Z Avoid situations like this.  Get to the CF Modesto Martial Arts Seminar on Saturday! CF Modesto will be holding a Martial Arts Seminar on Saturday, from 9am to 1pm.  Mike and the gang will be covering basic self defense concepts.  Few challenges show how fit you are (or not) as a fight.  Come on out and get some learnin’!  We have some sign ups, but if you plan on attending, please post to comments. The Seminar will bump out Saturday classes.  Is anyone interested in a class at 8am?  Please post to comments. *Results from YESTERDAY’S workout have been posted on YESTERDAY’S post* Strength 5 Sets 10 Good Mornings followed by 10 Heavy Kettlebell Swings. Rest at least 3 minutes between sets. Metcon 5 Rounds for time 7 Thrusters (95/65) 11 Toes to Bar RX Justin 5:10 RX Mike 5:25 RX Dave R. 6:23 RX Brian 6:10 RX Erika 7:07 RX Louis 8:49 RX Alison 9:10 RX Don 9:24 RX MODIFIED Joe 6:20 Holly 6:50 Chad 7:20 David H. 7:21 Micah 7:34 Mitch 8:55 Megan 9:31 Brooke 9:43 Rita 9:45 Emmaline 12:47 2010-07-21T02:53:56+00:00 http://www.crossfitmodesto.com/index.php/Home/some_not_totally_fitness_related_links/ http://www.crossfitmodesto.com/index.php/Home/some_not_totally_fitness_related_links/#When:03:13:52Z Finn deadlifted 75# on his 7th birthday! NPR on the positives and negatives of raw milk.  I’ve written about raw milk a little, but I’ve never actually had it.  They sell it at Cornucopia Foods, but it’s pricey.  Any raw milk drinkers out there. Top Secret America.  This has nothing to do with fitness.  The Washington Post is doing a series of articles on the growth of national security agencies and it’s contractors since 9/11, and highlighting the many issues and problems this enormous growth has caused.  I read the first part today.  It’s excellent reporting, and I will read it this week. FYI: Results from yesterday’s WOD are posted on yesterday’s blog entry, if you want to see where your time stacks up. Strength Clean 3-3-3 Build to a heavy Triple Clean pulls 3-3-3 Add more weight each set, making sure to reset each time.  Add weight from your clean, building to a heavy triple. Metcon 21-15-9 Bodyweight deadlift (3/4 bodyweight for ladies) Box Jump (24/Blue) Tom 4:38 Alison 5:07 RX Amiee 7:05 Mitch 4:20 RX Chad 6:58 RX Mandy 3:51 RX Shelburn 5:10 RX Jason 6:20 RX Erika 2:34 RX Jim 5:36 Steve 11:06 Chris 12:47 RX Brian 3:08 RX Jordan 3:18 RX Jared 3:09 RX Louis 3:45 RX Justin 4:45 RX* (30 in. box) Courtney 6:49 2010-07-20T03:13:52+00:00 http://www.crossfitmodesto.com/index.php/Home/the_crossfit_games/ http://www.crossfitmodesto.com/index.php/Home/the_crossfit_games/#When:02:06:28Z The Fittest Man Alive.  2010 Crossfit Games Champion, Graham Holmberg. The Crossfit Games were held this weekend, and we have new champions.  Graham Holmberg, pictured above, and Kristin Clever took home the titles of world’ s fittest man and woman. The Crossfit Games are an interesting thing.  They have grown rapidly, from 50 competitors at a ranch in 2007 to being held on a modern sports facility and streamed live over the internet.  Crossfit is an excellent program for fitness; the best I have ever used.  It makes people stronger, more flexible, lighter.  It makes people better. Crossfit as a fitness program and Crossfit the sport are not the same thing.  I think the Games are an excellent representation of our program, but what I witnessed over the internet is nothing short of amazing.  The effort the athletes put forth was amazing.  The skill they had acquired in so many movements was tested in so many ways that it would make you wonder how you can ever get to that level. The truth is, we don’t have to.  Again, Crossfit is a training program.  Just learning and executing the functional movements that Crossfit prescribes, safely and efficiently, will give us the good stuff we need. Monday’s Workout of the Day Run 800m 15 Power Clean 135/95 15 Handstand Pushups Run 400m 12 Power Cleans 12 Handstand Pushups Run 200m 9 Power Cleans 9 Handstand Pushups Any substitution for HSPU will require to multiply reps x2 Micah 70# MOD 12:28 Holly 53# MOD 15:14 Amiee 45# MOD 24:14 Kim 35# 18:34 Megan 35# MOD 18:53 Joe RX 16:40 Brian RX 12:17 Chris 115# 22:26 Kristin 65# 17:46 Louis RX 3:39 Rita 17:33 Don 135# 16:33 Emmaline 19:13 Kat 14:54 Jeff 88# 12:15 Jared 15:18 RX 2010-07-19T02:06:28+00:00