CrossFit CenCal

 

Friday!!!!!

Warm up
400m run
10 push ups
10 ring rows
2 rounds
WOD
20 wall balls
20 star jumps
20 lunges
20 db push press
400m run
5 rounds

Open WOD 12.1

Warm up
Knee in corner 2 min
Pigeon pose 2 min

Strength
Snatch 1+2 x 10
1 snatch 2 overhead squats
WOD
Open WOD 12.1
7 min AMRAP
BURPEES jumping to 6in target.

Pause

A couple things happened to me that made me think of things other than weightlifting and training. I witness a terrible car accident and my college alma matter also had a kid die at the wheel. It made me stop in my tracks and think about things for a bit. If only we had that crystal ball that knew what tommorrow held. Were all one moment away from the same fate. If we were to live life the way I felt in the moments of today what would the world be like. All I am saying is dont be affraid to hit the pause button from time to time. I love training. I love training for my own physical and mental development, and God has blessed me to do it as a career, But I have learned to hit the pause button. Early in my marriage my wife would ask me to put down what I was reading and just soak it in. If you know me you know I am a hound for information, I am always reading and learning. I also am the proud father of a 4 year old so I have to hit the pause button, she is changing everyday. Just dont be affraid to pause and look at whats good. It might just change your world!

Note:
CrossFit Open starts tomorrow be sure to register.

Our Weightlifting National Championship Fundraiser is on saturday at 9 and is going to be a blast.

Warm Up
7 min jump rope
every fail=5 burpees
Strength
Deadlift 5x3
WOD
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

What really matters

Yesterday was presidents day and was a much needed day off. My day off had me thinking. I had to take the long way into the city for a weightlifting meet. I was mad it was taking forever I was in a rush everyone was on edge from food and fluid restriction and we were all pissed and complaining. Just then we drove past the memorial cemetary right off highway 1 on our way, and the car went silent, dead silent. The veiw was a scene from a movie it was a perfectly green landscape lined in perfect rows of head stones of those men and women who gave all for this country. You could feel the emotion in the car. the rows went on for what looked like forever, like they went right off the cliff. tens of thousands of men and women who fought so I could lift weights for fun, they died so that I could wake up tomorrow and train you, they died so you could enjoy fitness and training, so you could enjoy what we call freedom. Yeah a lot of things are not going well in our country right now, politics are currupt and money is tight, but dont wake up tomorrow and not be thankful that your still breathing and get to have a choice to do what you want to. This week I will not take for granted the ability and the freedom to get under that heavy bar, to grind out that one last rep, return that email, or pay that bill because you bet your behind that too many men and women died to count just so you could have the basic freedoms you and I have!! CenCal soldiers unite

Warm Up
800m run
10 push ups
10 squats

Strength
Front Squat 5x5
Establish a true 5rm that counts as set 1!!

WOD
Clean x 1
F squat x 3
Pwr Jerk x 5
Burpees x 8
Double Unders x 12
AMRAP 15 min
mens weight = 135
Womens weight = 95

Soldiers

What happened to the world? What happened to the days when the simple things were what mattered? It seems today that people are so wrapped up in things that mean nothing. The days of the simple things are gone. I may not have much but I have what I need. Even my new car may not be much but its mine. It may not have a shinny mercedes emblem on the hood but I sleep just fine not worrying about a payment or where I am going to get my next tank of premium gas. What happened to the people that like the simple things. A program that gets results and is all about the process. How many times fo you think Babe Ruth struck out? Enough times to get it right and hit a few dingers. Enough to be a legend. I bet Henry Ford did not walk into a shop and build his first car to run like a top, and if he did would we remember him? these guys were about the process about doing what it takes to succeed. In the gym its not easy, its painful at times, things get in the way, your nutrition may not be perfect, but you press on. Its about the march the charge on and getting what you want. When I come into the gym I see my soldiers all lined up for battle. New people come and they go. They realize its hard, results are earned, and its uncomfortable, but my soldiers are still here. They look me in the eye for leadership, and I look back with confidence. These are my soldiers poised battle hardened the ones that wanted results and earned them. These are the few that went into battle and seized the day. These are the few that hunger for more. That push their physical and mental boundries. These are not the ones that found resistence in their march and quit. These are not the ones who left in search of another gym, the one with the shinny emblem on the front. No these few are the soldiers. The ones who will continue to fight. To these few I say I will stand by you proudly. These are the few that do not fear the process and enjoy the simple things. In the words of my friend Jon North I say "Nation Salute."

Warm Up
tabata
squats
push ups
double unders

WOD
Wall Balls x 10
Box Jumps x 12
See The Lights x 14
KB Swing x 16
400m Run
8 rounds

Weekend Schedule

We will be closed on monday in honor of presidents day
Heres the weekend schedule
2/17 5-6 6-7 8-9 9-10 3:30-4:30
2/18 8-9 9-10
2/20 We will be closed

Warm Up
"Annie"
50-40-30-20-10
Double Unders
Sit ups

WOD
Wall Balls x 10
Box Jumps x 12
See The Lights x 14
KB Swing x 16
400m Run
8 rounds
 

If these walls could talk

So as you know a lot of hard work goes on within these four walls, past the big roll up doors where the blood sweat and tears hit the ground (FYI we have an awesome floor cleaner). If you were to walk in here at certain hours it may resemble that of a horor movie. People grunting and breathing heavily clinging to that one last rep. The rep that makes you question all things sacred in life. You know the point in the workout or set that makes you really ask why? These are the times that we know to well here at CenCal. but what about the times of laughter usually post Workout when the nerves of the workout are over. The times where we bond as one, the times where we huddle in a circle stretching and sharing stories that make us feel good, or the ones that are just down right funny. The topics that seem to flowin here would resemble that of any great social club. We talk about, religion, politics, money, love, freiendship its someting right out of a novel. When I tell you guys that I love our gym and all of our members and staff its easy to see why. Business aside, numbers laid to rest, when we have a full house and I make my rounds and greet you guys and ask how things are going I am reminded why I do what I do! Thanks to all of you and heres to many more laughs and smiles to go with the sweat and tears. Rest well friends tomorrows a new day!! BT

Warm Up
Banded Squat jumps x 15
Walks straight ahead x 10
Walks Backwards x 10
2 rounds
Strength
10x1 Cleans

WOD
Clean to Thruster 135/95 x 4
Ring Dips x 12
AMRAP 16 min
A clean to thruster is a full clean imediately into a thruster. You will start with the barbell on the floor and clean it and thrust it. Please make an attempt to move under the bar, a power clean/front squat/thruster is the least prefered method!

This is Chris's 2nd week at CenCal and is going to be a monster here he is with a 140 kg front squat for 3.

All about the process

Why do we do what we do. We continue to walk through those doors into this gym and work so hard. Is it because we all have some sick mental complex? or maybe its that we love the fruits of our labor? All are valid but I think there is one thing that were missing! The process. The process is what we do on a daily basis. All athletes do things on a daily basis that are part of thier process. I wrap my knees the same way before I lift, Use the same shaker cup for my pre workout supplements (washed of course). My approach on my pulls are the same, as is the way I get under a bar for squats. I think its the process I enjoy, the logging of sets/reps the chalking of the hands, the weights smashing together when I load more weight, the way the bar feels in my hands. The process is what makes me feel like the God of strength about to crush anything in my path. maybe its the number of perfect reps I try to make with an empty bar before I even load it? The process its what makes me tick. what makes you keep coming back for more abuse?
Kurt pulling 465lb at a bodyweight of only 185 and hes only 18 years old

Another one of our up and comming strength athletes Matt Cordero 190lb deadlift at 13 yrs

Warm up
Calf stretch 2 min per side
pigeon pose 2 min per side
Roll out 5 min

Strength
Wieghted Pull Ups
8x5
WOD
20 KB swings
400m run
6 rounds

Threes company

Warm up
Tabata
Push ups
Sit ups
Strength
Push press complex x 6
Push press x 1
Power jerk x 1
Split jerk x 1
Wod
Push press x 3
Box jump x 6
Push up x 9
Amrap 18 min

Great Weekend

The Hensleys and the Hiblers represented us this weekend at the Sactown Throwdown. This was there first go at a competition and the cometitors and the workouts were tough!!! Proud of them and how far they have come!

**Dont forget our fundraiser for Nationals is on the 25th of this month and support would be greatly appriciated! We will have a worlout and a BBQ as well as be offering off some great stuff**

Warm Up
100 Jump ropes
20 monster walks/squats
20 banded lunges
100 jump ropes

Strength
Back Squats 5x5

WOD
5 Back Squats @50% 1rm
50 Double Unders
AMRAP 20 min