CrossFit CenCal

Team time

Team workout
Warm up
Roll out/stretch 10 min

Wod
As a team complete
200 wall balls
200 push ups
200 dumbbell snatches
1.5 mile run holding a wall ball

Oooooops

Sorry for the delay forgot to push the publish button so the daily post never went up??!!

Warm up
200 jump rope
800m run
Monster walks
Skill
3x5 back squat
Wod
Amrap 20min
20 db thruster
20 walking lunges
20 sit ups

Warm up
Roll out 5 min
Pigeon pose 2 min
Knee in corner 2 min

Skill
Weighted/dead hang pull ups
6x5

WOD
10 burpees
20 box jumps
30 kb swings
40 double unders
4 rounds.

Why Kids Should Lift Weights

 
This is Roy he is one of our youngest lifters. Today was the first day he full cleaned a barbell and I could not be more proud. I hear a lot of parents who are scared to let their children Lift weights in fear of injury. The thing is, these are the same parents that let their kids play youth football and build ramps to jump in the front yard. The fact is that lifting weights will not stunt your growth or affect growth plates. In fact a study by the NSCA stated that bone mass was gained by resistence training in youth. Kids are flexible when they are young. The American lifestyle has not taken them over yet by sitting at a desk job all day ruining their pysical capabilities. They are like unprogrammed computers capabale of learning so much. With the PROPER coaching kids are primed to learn the lifts that they can take with them into other athletic endevors. Weightlifting promotes, flexability, speed, balance, coordination, stength,and power. These are the crucial components of human function. As many of you know we have a weightlifting team here, so if you are a parent of a young athlete or know some young athletes its never too early to get them started in an awesome sport.

Warm up
PVC positions x 10
Snatch Drops x 10
OHS x 10
2 rounds

Strength
Power Cleans x 10

WOD
5-4-3-2-1
Clean Pulls 95/65
Hang Power Cleans 95/65
Power Jerks 95/65
Rest 2 min
4 rounds
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Essentials
Roll out!

50 Squats
40 Push Ups
30 Wall Balls
20 See the Lights
800 M run
40 Push Ups
30 Wall Balls
20 See the Lights
50 Squats
200 Single Jump Ropes

Triple Extension is Dead

Can we all please stop talking about Triple Extension! Its a dead dying animal not worthy of resuscitation. I hear it all to often mostly by the uneducated uninformed kool aide/Burgener drinking CrossFitters. Look CrossFit is about specializing in nothing but training for everything. Its a great program when done correctly dont get me wrong, but the comments and critiques towards legitimate weightlifting athletes are ill advised. I see the Triple Extension topic come up a lot and its usually crushed due to the fact that weightlifting athletes just do not lift like that anymore. That was a great way to move weight before the rules were changed allowing the bar to make contact with the body. Without using the catapult style there is now way to reach the dynamic power arch essential to move massive weights. Look at the pictures above notice the point at which the bar is in contact with the body. That is the point that the barbell is accelerated upward into the receiving position. Come with me and watch some of the best lifters around lift or come to a weightlifting event and you will see it first hand! If you are really interested check out this thread its a good one! http://www.pendlayforum.com/showthread.php?t=5507

Warm up
Running In place 7 min
every 30 sec 3 burpees

Skill
Candlestick Levers 5x10
L-Sit Holds 5xfailure

WOD
400m run
10 push ups
10 Sit ups
400m run
20 push ups
20 sit ups
400m run
30 push ups
30 sit ups
400m run
20 push ups
20 sit ups
400m run
10 push ups
10 sit ups
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Essentials
Calf Stretch 2 min
Over Head Stretch 2min
Banded Good Morning 2x20

Skill
100 Kbs for time

WOD
400 M Run
10 KBS
15 Box Jumps
20 Sit Ups

20 Min AMRAP

Hard Work Pays off

 
Here is Lindsay Snatching 84kg (184.8lbs) she barely missed 88kg

 
Here she is smashing 100kg (220lbs) and she missed the 103kg jerk just a bit behind!
She has been working hard in the gym. She is always fun to coach and see her make progress.

Alright so to point out the obvious when you come in you will see all of the 45lb and 35lb plates are gone! Although it is Stockton they were not stolen. I had to sell them last weekend and the new plates we ordered just got backordered? So we are going to be without them for a week till the new ones come in! The good news is 1) I had already planned on this being a week of down regulation from strength work 2) We are moving to legitimate barbells and bumper plates, we are moving to a kg system so learn 2.2. It will take some getting used to but legitimate strength and conditioning facilities and the rest of the strength world work in Kg so will we!! Look its all in colors its not that tough. Get big and strong and just use all the red ones!!!! Thats 25kg!!

Warm Up
OH band stretch
Shoulder dislocates x 20
Shoulder Pre hab x10
Y,T,L
2 rounds

Strength
Weighted Plank Holds 10x max weight for time

WOD
Power Snatch x10 75/45
Double Unders x 20
AMRAP 15 min

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Essentials
Mon

Knee/ Corner 2 min
10 Min JR
Every Fail 5 Push up

Skill Banded Squat
5 x 15

WOD
15 Squats
20 Ring Rows
50 Jump Ropes

20 min AMRAP
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SWOD
"Ask, and it shall be given you."
Matthew 7:7
What Ever your spiritual beleif is just know that you are never alone in the fight of life, Lean on those who give you strength hold onto it and never let go. Let it grow inside you like the might and power of a 10,000 man army ready to be unleashed on the opponent in your path. Grow in strength my friends, both spiritually and physically. BT

Warm up
Tabata squat
Push up
Sit ups

Wod
50 lunges per leg
50 box jumps
50 burpees
50 ring rows
50 ring push ups
50 V ups
50 squat jumps
50 nose to ring

Ill take that to go please

After the seminar I have hear every reason under the sun why you guys cant give up Gluten and Dairy? Excuses maily! Look think of things like hard boiled eggs, pre cooked chicken, ground beef, mini meatloafs, beef jerky..... ALL of these things can be thrown in a storage container and taken to go. Do some research and find some protein snacks to take on your journey. Heres to a happy healthy summer!!

Warm Up
20 Hollow rocks
100 Jumping Jacks
3 rounds

Skill
Press Complex x 8
-1 Strict Press
-1 Push press
-1 Push Jerk

WOD
50 Kb Swings
5 Clean high pulls
5 push press
5 rounds
50 kb swings
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Essentials

Warm Up

20 yd Bear Crawl
20 yd Jump Squats
20 yd High Knees

Skill
KB/Dumbell Thruster

WOD
6 KB/ Dumbell Thruster (per arm)
9 Box Jumps
12 Burpees
20 Min Amrap
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S-WOD
James 1:2 Whenever you face trials of any kind, consider it nothing but joy.

Think about the trials you face in your life, Some of the most difficult things you have had to do. Family issues, work dilemas, Friends etc.... You never know if its the right decision, or who it will hurt, what will happen. These trials are what strengthen us into warriors. We are born with a dull sword, these daily trials are what grind and sharpen that sword so that we will make it through the battle of life. Sleep well and eat hearty friends for tomorrow is a new battle to be won, embrace it with grit and fortitude.

Warm up
Knee in the corner 2 min
Pigeon pose 2 min

Skill
Planche walks 20 ft x 5
L sit pull ups 5x5

WOD
10 handstand push ups
15 sit ups
20 1 leg DB step ups!!
AMRAP 20 min
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Essentials
Warm up
10 min stretch
30 plank holds
5 t push ups
10 air squats

Skill
Wall ball shots

WOD
10 push ups
10 wall balls
10 air squats
15 min AMRAP

Jan 16, 2012

Dynamic warm up
High knees 20yds
Butt kicks 20 yds
Toe touches 20 yds
Lateral shuffle 20 yds

Strength
Deadlift 3x3

WOD
5 Deadlift 135
5 Hang Cleans
5 push press
Rest 1 min
7 rounds
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Essentials
Calf stretch
100 jump ropes
15 push ups
2 rounds

Skill
Handstand push ups

WOD
10 handstand push ups
50 single jump ropes
15 handstand push ups
100 jump ropes
20 handstand push ups
150 jump ropes
25 handstand push ups
200 jump ropes

We had a visitor today. Our good friend Donny Shankle came to hang out for a bit. He is one of the top weightlifters in the united states and even the world. If you get some time visit his blog and show some love he has a legitimate shot at the Olympics this year and needs our support. Come on this guy is an American hero in more ways than one!!!