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

GAMEFACE!

We have 3 athletes in a Crossfit competition on Saturday, and again next month.  We have athletes talking about and competing in jiu-jitsu tournaments, road races, adventures races, and finding interesting ways to challenge your bodies and minds.

When gameday comes, we try to simulate our training as close as possible.  Eat right, get your rest, stay cool.  But when you wake up on game day, you may find your not very hungry.  Or you didn’t sleep well.  As go time approaches, you may need to use the restroom more than normal.  You may try to eat food, but you can’t make saliva, or your stomach is acid.  Basically, you body is preparing for the battle your mind has created.  Your body wants to be light and strong for the challenge ahead.  How badass is that?!?

Saturday’s Workout of the Day (I know Mike has something special planned for 10am.  Here’s the 9am)
100 Single Unders (more jumping rope. You’ll live)
90 Back extensions
80 Squats
70 Situps
60 Lunges
50 Pushups
40 Box Jumps (Blue/Red)
30 Wallballs (20/14)
20 Burpees
10 Pullups

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Just a note;
10 AM is a level 2 class, it will be tough but a lot of fun as well.
We will be sharing in some of the same pain our Three CFM reps
will be experiancing in Fresno today.

If you are interested in a trail run this evening in the Red Hills, call CrossFit Modesto at 209-576-7650.

If there are enough people, we can meet at the gym and carpool.

Should be lots of fun!

Our friends at Cornucopia

Cornucopia Natural Foods is a locally owned business in Modesto, California that we’ve shopped at for almost ten years. Cornucopia has a wide variety of products including vitamin/mineral supplements, natural meat and poultry, herbs, organic wines, and a large selection of wheat free and gluten free products. Besides a vast majority of foodstuffs Cornucopia also carries natural cosmetics, books, cleaning supplies, hair dye and many other items. Basically, Cornucopia carries something for everyone. The best thing about Cornucopia isn’t its line of Burt’s Bees products (which I, Erika, drool over every time I’m in the store) but its friendly and helpful staff. If you have a question, they will answer it! Your questions are welcomed and the moment you walk in the door you feel right at home.

It’s the best natural food store in Modesto with the best product line and the best staff!

Cornucopia Natural Foods is located at 2625 Coffee Rd Ste. V (At Floyd) in Modesto in the Western Plaza Center.

Friday’s Workout of the Day
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Time to break in those new jump ropes!

Great Job Morning Students!
Kathy 15:00
Lindsay 14:57
Patti (tire) 10:00
Doug 14:45
Brandon 11:23
Holly KB Swings 20:00
Tyler 23:21
Barry 20:40
Carlyn 21:08
Donna 18:40
Caleb 14:20
Chad 11:04
Mike 10:50
Jennifer 12:28

Mark’s Daily Apple has a good article on overtraining.

If you’ve been training for an extended period of time, you may have heard of overtraining.  Being overtrained can occur after an extended time period of physical exertion where the body begins to break down, instead of getting stronger.  We’re talking about months.

I believe Crossift programming makes it hard to be “overtrained” because the workouts are hard and intense, but short.  Nutrition, sleep, hydration, stress, and many other factors can be involved overtraining.  I don’t think we’ve had an athlete be “overtrained” in my time at Crossfit Modesto.  Bottom line, if you feel run down, overtired, unusually sore and achy, make sure you take your rest; a day even two can make a big difference.

If you have fears of overtraining, that’s fine. Take a rest day.  But the truth is you’re probably fine, just focus on the basics: short, hard workouts, good food, and smart rest.

You should be taking rest days. Crossfit recommends for every three days of work, there should be one day of rest. 25% of your time is spent resting/recovering.

Thursday’s Workout of the Day
Strength
Push Jerk
3-3-3-3-3

Metcon
7 Minute AMRAP
14 Wallballs (20/14)
14 Pullups