CrossFit CenCal

Zombies

Warm up
400m run
Heel grabs x 30

Strength
Deadlifts 10x3 50% max + 25% band/chain

WOD
5 deadlifts 225/165
400m run
5 rounds

Zombies! In the spirit of Halloween I think of Zombies. What makes a zombie scary? Strength, no they are dead. Speed? No the barely shuffle along. Size, no for the most part they were once normal human beings. Persistence is what is terrifying. They may not be strong or fast but they will not stop until they get what they want.... You. Its like trying to develop strength, speed, or capacity. You never stop, you may be hurt but what good athlete does not deal with pain, you work through it. You may not be on your game that day, but you train anyway! Pressed for time, but you make time. You keep shuffling on and on until you reach your goal. Then you get new ones and set your sights on those and shuffle along relentlessly until you reach those. Be more zombie like.

Spiritual WOD.

1 Corinthians 16:13
Be on your guard; stand firm in the faith; be courageous; be strong.

"in the middle of difficulty lies opportunity" Albert Einstein

What a Bear

Lindsay has been invited to compete in the Muscle Driver Grand Prix of weightlifting event this weekend in Charlotte, NC. She will be going up against the best weightlifters in the United States with $10,000 in prize money on the table. This is her first national event and she has been training harder than I have ever seen her. There will be a live feed posted on pendlay.com or go to mdusa.com for more details. If you get a chance drop her a line and wish her good luck. I am tossing around the idea of broadcasting it at the box as I will not be going? Maybe make it a pot luck type deal!! Either way this is huge for her and our gym! Also dont forget she is also qualified for the american open in Dec which could give her a shot at the National Championships in 2012!!

Warm Up
Banded Hip Flexor 2 min

Strength
Clean & Jerk
Build up to a 1RM
once your their go down by 75% and work back up
*Dont take longer than 2 min between efforts

WOD
Bear Complex
7 sets of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds
rest between rounds as needed and add load each round.

*Spiritual WOD*
This will be a new segment in my posts. If you dont like it deal with it its my gym!!
Ephesians 6:11
11 Put on the whole armor of God, that ye may be able to stand against the wiles of the devil.
Not only do we train our physical body for the rigors of life but we must also increase our spiritual and mental strength against what the world throws our way. Tackling the days WOD is more than a pysical acheivement, but one that trains a persons spiritual and mental capacity as well.

Halloween?? no Hallowod!!

Yeaa its halloween time, a time to get dressed up and have a great time with firends and family posing as someone or something else. I hope all of our CFCC family has a great time this weekend stay safe and please avoid the candy bowl save it for the kiddies!!

Warm up
Roll out what hurts

-5 power cleans
-20 jumping jacks
5 rounds

WOD
With a 20 min running clock
Run 1 mile
with the remaining time
AMRAP 5 Power Cleans 155/105
20 Double Unders
Your score is the ammount of PC and DU

Power to the people

While the power snatch is received much higher than a full snatch, the bar is not "pulled" into this higher position. The resultant force of our triple extension propels the bar vertically to a level in which we may receive the bar above a parallel squat. Trust your hips and be disciplined enough to snatch a weight you can "power snatch" rather than a weight that you simply lift over your head in one aggressive motion.  

Warm-up

Snatch Warm-up 

Skill

Snatch Complex

Hang Snatch pull x 2
Power Snatch x 1

1-1-1-1-1-1-1

WOD

5 Rounds for time

1 arm db snatch x 5 45/35
10 push ups
1 arm db snatch x 5
10 push ups 

PRs!!

Man it's been a great week and it's only wen! Monday we had some folks throw some monster PRs in the total and today you guys tackled Fran.

Warm up
Ankle mobility
Knee in the corner
Oh band wall squats
Seated glute stretch

Strength
Dynamic back squat 10x2

WOD
Sled pull 40 yd
KB swing x20
5 trips rest as needed.

Fran

Kevin caps off his 975 total with a 405 deadlift. Nice work!

When we throw down with Fran I like to keep the days activities pretty mellow. For people who's hard work has increased their fitness to a significant degree, Fran can be a destructive force of epic preportions. If you're scaling Fran to the degree where you don't feel like you need to sleep in your exact location where you finished for the next hour and a half, feel free to get in some extra running or rowing or ghd work as you or your trainer see's fit. 

Warm-Up

Mobility

Think upright torso in bottom of squat (thoracic, ex rotation and flexion of hips) and good rack position to press from (overhead band for lats, roll triceps and scapular region) and the good old couch stretch will never hurt your tight quads.

Skill

10 Minutes on the Minute

Squat Clean
Front Squat
Push Press
Thruster

Whatever weight you want to handle. Add weight each round if you can.

WOD

"Fran"

21-15-9 Reps each of:

Thrusters 95/ 65
Pull-ups 

 

New Things

Congrats to Lindsay today on winning the Golden West open. This was a great event at Cal Strength and the "whos-who" of West coast weightlifting were there and Lindsay took first for the females. Could not be more proud of her especially after only two months of training! She is now qualified for the American open in Mobile Al in Dec. That will be the big stage for her. More details to follow.

Also Another Level CrossFit in Lodi will be hosting a Barbells for boobs event this sat the 29th. I think this will be a great event for all of us to attend. It will be for a great cause and why not support that and our Local CrossFit friends. Ask for details we have sign up sheets at the front.

Dont forget about the barbell club that meets from 7-8pm m-tue-wen-thurs. We have had a great turn out so bring your friends. If your serious about the sport of weightlifting come hang out its free to current CFCC clients and $50 a month for newbies. Also there are 3 weeks left till the end of the high school football season that means the student athletes need to get better for next year. These are not crossfit classes! they are specific programs to get bigger, faster, and more explosive. If you are a student athlete or a parent of one contact me now to get on the list I already have 25 athletes commited to the program!!

And lastly Nov is national mustache month. In honor we will be having a mustache contest. The rules are
- Runs from Nov 1st-Nov 30th. We will pick a winner via facebook voting
- No hair under the lip. Handle bars are permitted
- $10 buy in
- 1st place wins a pair of adidas weightlifting shoes
- 2nd place wins a jump rope

Warm Up
7 min jump rope
5 air squats/5 push up very failed attempt

"Total"
Build up to 1 RM squat
Build up to 1 RM Press
Build up to 1 RM Deadlift

This will be a great sign of where your strength is and a low volume will not reck us for the week. Use the numbers as indicators of where you are and where you need to go. Please get here on time and mobilize what you need and get your warm up done. This is alot to get done in a session so lets work smarter!!

Dead-Alive

Gona get a little partner wod going this Saturday. We'll bring back our med ball wheel again to tighten up the core, then we'll throw down with a little partner wod. Maybe you will make a friend!

Warm-up

5 Min Med ball wheel

Enough deadlifts to pick up a little bit of weight

Wod with Partner

AMRAP 15 Minutes

5 Deadlift 225/155
10 Box Jump
15 KBS

This will be awesome! Each partner will switch back and forth between movements. While the other is working, the other must lay in the bottom of burpee position. You can't work before your partner is down, and you can't get back up until your partner finishes the reps of whatever movement they are one.

Ex.

FB 1) Does 5 Deadlifts while partner lays down then drops asap to the floor.
FB 2) Does 5 deadlifts while partner lays down then drops asap to the floor.
FB 1) Does 10 Box Jumps...
FB 2) Does 10 Box Jumps...

Totals rounds and reps is your score. One full round is both partners finishing one full set of all three movements. Enjoy. 

 

 

Benchmark day

Warm up
OH Band stretch
Pigeon pose

Strength
10x3 dynamic bench press 75% 60 sec rest
Or
10x5 weighted ring rows.

WOD
"Cindy"
5 pull ups
10 push ups
15 air squats
AMRAP 20 min

Happy Friday everyone

Hanging out

We're getting shirts made. They're going to be black with the CrossFit CenCal logo blasted across the front. Pre-order yourself one for 20 bucks (they'll be $25 once they arrive) today. If you're a lady, order a size smaller than you wear in womens shirts since they're unisex. Coach Zack is in charge of this operation, so make sure he gets your money if you want a shirt when they get here. I'll be sure to throw a mock up of the shirt on our site and our facebook page as soon as I get it.

Warm-Up

Stretch/Mobilize what prevents you from getting into a good position for cleans (pulling and/or receiving). If you don't know ask. 

Rack - Roll your back, overhead band, front rack band, etc.

Pull - Capsule Mob, pigeon pose, roll the IT band, calf stretch, etc.

21-15-9

Toe Taps (Kips) and Clean Pulls from the mid-thigh position (vertical shin!!!!!!)

On the toe taps try and feel how your upper body drives the movement. You should feel your back and abs working pretty hard. Also remember a tight butt protects your low back, so squeeze your cheeks and point your toes to stay "hollow."

Strength

Power Clean

2-2-2-2-2-2

WOD

5 Rounds

Farmer Walk around CFCC 55/35
15 Hang Power Cleans 115/75