CrossFit CenCal

Nov 30, 2011

Warm up
20 Shoulder pass
20 oh squats
10 levers

Skill
Strict press 5-5-3-3-1-1

WOD
25 min running clock
Run 1 mile
With remainder of the time
5 ring dips
10 wall balls
25 double Unders.

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Essentials
Warm up
20 Shoulder pass
20 air squats
10 levers
Skill
PVC press
PVC push press
PVC push jerk

WOD
20 min clock
Run 800m
5 ring push ups
5 wall balls
25 single jump rope

Santa is coming and he wants you to get fit and bring your friends. In the month of dec bring a friend and if they sign up for the essentials class you will get %25 off your next month!!! This is going to be a great Christmas season!!

Nov 29, 2011

Warm up
200m run
20 walking lunge
3 rounds
Skill
Snatch pull x 10
WOD
"Helen"
3 rounds for time
21kb swings
12 pull ups
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Essentials
Warm up
200m run
20 walking lunge
3 rounds
Skill
Learn the KB swing
WOD
Modified "Helen"
3 rounds
21 KB high pulls
12 ring rows
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S WOD
And I sought for a man among them, that should make up the hedge, and stand in the gap before me for the land that I should not destroy it; but I found none

This is a great picture of what our gym is all about. Donn and his son brighton doing the WOD together today. This picture to me represents what's great about our box. Everyone is like a family it's not about how much weight you can lift or how ripped you are. It does not matter if your trying to compete in CrossFit or just be able to pick up your grand kids. CrossFit is about teaching the fundamentals and developing functional fitness for everyone. To be able to do it as a family just makes me smile!!

Nov 28, 2011

Warm up
Banded hamstring 2min @
Marches 20yds x 2
Supermans x 12
2 rounds

Skill
Deadlift 5x5
Or
Run 400m
10 BURPEES
3 rounds

WOD
3 deadlifts 275/165
15 burpee box jumps
5 rounds
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Essentials
Warm up
Banded hamstring 2min @
Marches 20yds x 2
Supermans x 12
2 rounds
Skill
PVC deadlifts 5 x 20

WOD
5 deadlifts
5 box jumps
AMRAP 10 min
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S WOD
For I know the plans I have for you,"declares the Lord," plans to prosper you and not to harm you, plans to give you hope and a future.
Jeremiah 29:11

Lindsay will be competing in the American open weightlifting championships this weekend in mobile Alabama. This is her chance to go up against the best in the USA. She's training harder, and is more focused than I've ever seen her! Wish her luck if you see her.
The event can be viewed at http://weightlifting.sportzcast.tv beginning Friday, December 2, 2011.

SUNDAY DECEMBER 4

SESSION GENDER CATEGORY Q-TOTAL WEIGH IN LIFT

13 WOMEN 75kg 147 kg 8:00 AM 10:00 AM
14 MEN 105 kg 284 kg 10:00 AM 12:00 PM
15 WOMEN +75 kg 158 kg 12:00 PM 2:00 PM
16 MEN +105 kg 285 kg 2:00 PM 4:00 PM

Cf level 1

Warm up
Banded hip flexor 2min
Tabata hollow rock
Tabata squats

Strength
Box squat 10x2 @ %75 1RM

WOD
5 SDLHP 95/65
10 push ups
15 see the lights 35/15
Amrap 20 min

Essentials
Warm up
Banded hip flexor 2min
Tabata hollow rock
Tabata squats

Skill
Air squat 5x20 1-5-1
PVC front squat 5x10

WOD
5 SDLHP
10 push ups
15 see the lights

If you have not noticed the gym has been spotless inside and out. Even with the insane amount of traffic it is really clean and that is thanks to everyone's help. You will notice several spray bottles around the gym full of sanitizer. If you touched it clean it and if you were on the ground scrub it with the brushes that are out. It takes all of us to keep it clean thank you!

What a great Olympic weightlifting seminar. For such short notice we had a great turn out!! Looking forward to many more seminars to come. Lindsay and Rob have a busy schedule of seminars in the next few months so if you missed today's seminar stayed tuned to there will be plenty more throughout northern California soon.

Nov 24, 2011

Warm up
Hang out in a squat 5 min
200m run
20 bw squats
2 rounds

Skill
Snatch balance 3-3-3-3-3-3

WOD
10 power jerk 115/75
10 sdlhp 115/75
20 OH Walking lunge
AMRAP 15 min
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Essentials
Hang out in a squat 5 min
200m run
20 bw squats
2 rounds

Skill
Planche hold 5 x 30sec

Strength
PVC OH Squat

WOD
5 Ring Rows
10 Push ups
15 Air Squats
AMRAP 20 min
We will have a booth set up at Max muscle Stockton tomorrow for black Friday from 7-10 tomorrow. Come visit us, Refer a friend and if they sign up you will get %50 off dec dues (Friday and Saturday only)!!!

Nov 24, 2011

Happy thanksgiving everyone. We will see you tomorrow it's going to be a fun one.

Holiday Schedule

This is our schedule for turkey day 2012! This week has been awesome we have met some many new people as members of our box its been overwhelming and awesome at the same time. I love it when everyone comes in with a smile and is ready to get fit and have a great time doing it. Thanks to all of the CFCC veterans who have gone up and gave a friendly hello. That is why our box is so awesome, you guys will be busy welcome the 200 new members we have!!!If you are not running in the run for the hungry we will be having a team workout that day and it looks like we have about 10 teams or so already!!

Also the Olympic Lifting seminar this saturday is almost sold out. Space is limited, you wont find coaching like this anywhere in this area I assure you. Dont miss this oppurtunity to learn from some of the best. If you do miss this one because your out of town Lindsay has booked several other seminars around Northern Ca in Early January. This seminar has become very popular already. Cost is $20 and we will have lunch available for purchase. http://www.eventbrite.com/event/2554093362/efblike
Level 1
Warm Up
Banded hip flexor 2 min
Walking Lunge 20 yds
Shuffle 20 yds
Back pedal 20yds
Jog 20 yds
2 rounds
Strength
Clean and Jerk x2 1-1-1-1-1-1-1-1
or
Row 3k

WOD
AMRAP 5 min
135 Clean Thruster
Amrap 5 min
Pull Ups
Amrap 5 min
Double Unders
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Essentials
Warm Up
OH Band Stretch
Walking Lunge 20 yds
Shuffle 20 yds
Back pedal 20yds
Jog 20 yds
2 rounds
Skill
Hollow Rock 5x20
Strength
PVC Push Press 5x20

WOD
15 Push Ups
400m run
5 rounds

S WOD
Fear not; for I am with you; be not dismayed; for I am your God; I will strengthen you; yes I will help you; yes, I will uphold you with the right hand of my righteousness.
Isaiah 41:10

Nov 21, 2011

Turkey day is coming and I will be open on Thursday and Friday!! I will post a detailed schedule tomorrow.

Warm up
Pigeon pose 2min@
10 ring push ups
10 push ups
4 rounds
Skill
Back squat 5x3
Or
Run to Davis

WOD
10 BURPEES
10 KB Swings
10 rounds
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Essentials
Warm up
Knee in the corner 2min
Dynamic warm up
High knees 1 min
Butt kicks 1 min
Jumping jacks 1 min
Skill
Box jump 5x10
Strength
PVC deadlifts 5x20
WOD
5 push ups
10 box jump/step
AMRAP 15
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S WOD
For God so loved the world he gave his only son that whoever believes in him shall have eternal life. John 3:16

Its Essential

Level 1 class
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Essentials Class
warm up
pigeon pose 2 min@
Dynamic warm up
Toe touch reach x 20
Sumo stance rotations x 20
Sampson luge x 20
Skill
Hollow Rock 5x20
Strength
Air Squat 5x20 hold 2 sec
WOD
10 sit ups
10 Air squats
25 Jump Ropes
AMRAP 15 min

This is a big week at our box with a lot of new things going on. The Groupon is done and we will start seeing our first essential members. You will also notice the gate in front. EVERYONE must sign into the gym. We will have an electronic sign in/billing system in place by dec 1st. Change is a good thing so be patient and embrace it with us. The gym will be packed over the next few months but bear with us as the essentials class gets going. We will see plenty of new faces no doubt so be sure to greet someone and tell them about how great our box is!! Also stay tuned we will be posting a new trainer rotation. You will see some new coaching faces in some of your classes as well!! Things are getting to be awesome!!!

S WOD
Seek ye first the kingdom of God and his righteousness and all these things shall be added into you. Matthew 6:33

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We will be having an olympic lifting seminar on sunday at 11am. The seminar will be led by a couple of members from California strength. If you have never had a chance to watch and learn from nationally ranked weightlifters here is your chance. The seminar will be lead by Rob Blackwell and CrossFit CenCals own Lindsay Taylor. Both of these athletes are ranked with the elite lifters in the US. This will be a hands on 2 hour seminar with a Q and A at the end to clean up any issues you may have. The cost is $20 and will include instruction and demonstration. You will no doubt increase your numbers after this seminar. Sign up at the front desk or contact the gym to get on the list. there are 20 spots still left dont wait!

As many of you may have seen the Goupon is out and has already sold over 150 punch cards for the essentials class. These are beginning classes only and are for new clients only they WILL NOT interfere with our current CrossFit classes. These are foundational classes designed to teach the basics of crossfit movement and ideology. The purpose is to teach clients the essentials of crossfit to slowly integrate them into prescribed CrossFit Classes if they so choose.

If you have purchased a Groupon we are thankful for your interest in our program. Please come in to schedule your Essentials class. WE WILL BE LIMITING THE NUMBER OF MEMBERS PER CLASS TO 15. Please come in and schedule your training times. Please refer to our schedule of times as we will have class offerings throughout the day! Again thank you for your cooperation!

First day checklist
1. Print and bring paperwork from groupon.
2. YOU WILL NOT BE WORKING OUT ON YOUR FIRST VISIT. CrossFit CenCal is working hard to provide the absolute best training enviornment possible. You will have to schedule your first training session before you can join the program. We are setting a limit to the ammount of clients per class at 15. We will add more training times if need be!
3. Come with a smile. we strive to have the most freindly gym around and it takes the two of us. The Groupon is a new venture for many of us and there will be kinks needed to be worked out. Stay positive and we will provide the best fitness experience possible. Give us your best just as you expect the best from us!