Friday, May 30, 2014

Saturday 5-31-14


WE ARE CLOSED TODAY DUE TO THE NOR CAL REGIONALS.  

Head on up to San Jose State to cheer on Wes or watch live on games.crossfit.com 


Thursday, May 29, 2014

Friday 5-30-14

WE ARE ONLY OPEN FOR THE 5:30AM AND 8:30AM CLASSES TODAY DUE TO THE NOR CAL REGIONALS.  

Strict press (12 min)
3 @ 65% of 1rm
3 @ 75% of 1 rm
3 to failure @ 85% 1rm (one breath at top)

then...

EMOM 12 min

6 touch and go power snatches (135#/95# or about 55% of your 1rm)
*count every time you break up your snatches.  At completion you will run 1 lap around the building for each failed round.  

Wednesday, May 28, 2014

Thursday 5-29-14

For time (8 min cap)
50 double unders (sub with 25 tuck jumps)
10 deadlifts (225#/135# or a weight that is around 45% of your 1rm)
10 HSPU's
40 double unders (sub with 20 tuck jumps)
8 deadlifts
8 HSPU's
30 double unders (sub with 15 tuck jumps)
6 deadlifts
6 HSPU's
20 double unders (sub with 10 tuck jumps)
4 deadlifts
4 HSPU's
10 double unders  (sub with 5 tuck jumps)
2 Deadlifts
2 HSPU's

Then...

Front Squat (15 min)
3 @ 65% 1rm
3 @ 75% 1rm
3 to failure @ 85% 1rm (one breath at top)

Tuesday, May 27, 2014

Wednesday 5-28-14

Back Squat
3 @ 65% 1rm
3 @ 75% 1rm
3 to failure @ 85% 1rm (one breath at top after 3rd rep)

then...

5 sets strict pull ups to failure. If you use bands try having someone hold your feet with your knees bent.  

Monday, May 26, 2014

Tuesday 5-26-14

With a 10 min cap complete...

Death by Power Clean (225#/135#)
1 power clean first min
2 second min
3 third min
4 fourth....

* The weight should be around 80% of your 1 rep max
**If you don't make it to the 10th min, take 1 min rest then start over at 1 on the next min, 2 the following, until the 10 min cap is up

Then...

With a 10 min cap complete ...

Death by toes to bar
1 toes to bar the first min
2 second min
3 third min
4 fourth min....
*If you don't make it to the 10th min, take 1 min rest then start over at 1 on the next min, 2 the following, until the 10 min cap is up

Goal Setting, by Coach Sean

Coach Wooden said it best, “preparation is the key to success.” It is extremely important we know what we want to achieve in life, work, fitness, etc. We set goals to achieve success but many times we fall short of our goals. We do not fall short of our goals because we are not motivated individuals but we do not properly know how to set effective goals to keep up on track.

Goals should be specific, clear and measureable. Start with a long-term goal or in other words the “big picture” you are trying to achieve. From there create short-term goals on how you will achieve your outcome goal. Create weekly and daily goals to help you stay on track. Take small steps and focus on the process.

An effective way to set up successful outcome goals is with the acronym SMART. SMART stands for: Specific, Measurable, is Adjustable, Realistic, and Timely. Remember to ask yourself, “What?” “How?” and “When?” for each step of the goal setting. Start with your outcome goal. For example, “I want to achieve a muscle up in two months.” Then create performance goals (weekly goals). “Two days out of the week I will set 15 minutes aside before or after class to practice muscle up drills.” Finally, set up process goals (daily goals). “Every day I will either watch videos of athletes performing muscle ups or I will watch video of myself performing a muscle up or muscle up drills to see what I personally need to do to get better at the movement.”

During your process it is important to stay motivated by focusing on the process goals (daily goals) and the performance goals (weekly goals) and not the outcome goals. Use a visual object to help you stay motivated or to remind you of what you are doing. I challenge you all to think of a goal you want to achieve and use the SMART method.

After you have decided on your outcome goal I want you to write it on top of a piece of paper. In the middle of that same paper write down performance goals (weekly goals) that will help you achieve your outcome goal. At the bottom of the page write down your process goals (daily goals). After you have written the three different level of goals, bring them into the gym and show a coach. The coach will review your goals then tear the top of the sheet to keep and give you back your performance and process goals (this way you only focus on these goals). 

Remember, “Preparation is the key to success.” 

Sunday, May 25, 2014

Friday, May 23, 2014

Saturday 5-24-14


"MURPH"
For time:
Run 1 mile (5 laps around building)
100 pull ups
200 push ups
300 air squats
Run 1 mile


Thursday, May 22, 2014

Friday 5-23-14


With a partner or two
Row 50 Cals X 3
   * rest as long as it takes your partner or partners to complete.  If we need to have 3 per rower, lets make these teams the ones who are relatively good at rowing so the rest time is shorter.  If you're relatively new to rowing or don't like rowing, have no more than you and another partner in order to minimize the rest.  

   * This should be MAX EFFORT each round! No pacing it, just put your head down and go!


Wednesday, May 21, 2014

Thursday 5-22-14

"Kelly"
5 rounds
1 lap around building
30 box jumps (24"/20")
30 wall balls (20#/14#)


Tuesday, May 20, 2014

Wednesday 5-21-14

Work to challenging weight for complex (15 min)

Power Snatch + Hang squat snatch + 2 OHS

Then...

"Kalsu" with KB's (80#/62#) 
100 KB swings for time
   *5 burpees EMOM 

Monday, May 19, 2014

Tuesday 5-20-14

Work to heavy weight for complex: (15 min)

Power Clean double touch and go + 1 Jerk

Then...

AMRAP 6 min
1- 2-3-4-5-6-7-8.... Continuing on
Thruster (205#/110#)
legless rope climb
   *sub 3 strict towel pull ups
   * 5 strict pull ups with a band (make it HARD to get 5!)


So, you've been working you butt off for some time now. Things are starting to change, in a good way. You feel stronger, faster, healthier. You’re officially calling yourself a crossfitter with pride. Welcome to the club! If this sounds like you, then its time to step things up a notch. Its time to focus on the fuel that we feed the machines we refer to as our bodies. So heres a quick rundown on what happens to our bodies during and after a workout, and a few things we can do as athletes to help get the best results out of our hard work.
To make things simple we can treat our body like a car. What fuels cars? Well gasoline of course. For humans our gas is known as carbohydrates or carbs for short. A workout for our bodies is like putting a car through a drag race. Its going to use the fuel in the tank as fast as possible, known as glycogen in people, to speed down the track. Or do a million burpees while working out. So after a workout our tanks are empty and we are in need of some fuel to fill our tanks. This is the ONLY time you will here from any one of us that it is ok to help your body out by having some fast acting carbs. 
Fast acting carbs in food form are known as simple sugars. These can be found in many various forms of whole foods and fruit juices. Some good choices include: orange, grape, coconut, and apple juices. The reason we need to do this is because if we don’t the body will refuel the tank for you. It does this by breaking down our own muscle tissue and NOT fat to be ready for the next race. Muscle is way easier and quicker to brake down for our bodies into energy. If we have ever felt rundown during the day after a workout, or super sore for days, or even have trouble sleeping then we didn't refuel properly. So if its important to you to keep your muscle and give your body the ok to break down fats then we need to replace nutrients after a workout properly. This will help you to be more rested, stronger and ready to go for the next workout.
Refueling is very simple but can easily be overdone. So try this after our next WOD. Bring something with you, like one of the above juices, for immediately post workout. And we mean Immediately! Our bodies give us about 15 minutes to get some fast acting carbs into our bodies before they begin to break down our muscles into fuel. But remember not to over do it, a small glass is plenty. Any more and were overfilling our tanks, and the excess fuel will be stored as body fat and i’m sure none of us want that. This will only last a little while before we need something of  more substance. So its also important that we eat within an hour or so after working out. This should be our healthiest meal of the day, as well as the biggest if we can stand it. If you have any questions at all please, please, please ask one of the coaches before we begin this adventure in the the world of athletic nutrition. This is a EXTREMELY simplified version of what goes on in our bodies and every athlete is different. HAVE A HAPPY WORKOUT!

-Coach Steve

Sunday, May 18, 2014

Monday 5-19-14

Emom 15 min
Even: 10 dead lifts (315#/225#)
Odd: 10 ring dips 

Friday, May 16, 2014

Saturday 5-17-14

“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups

100 Air Squats 

Thursday, May 15, 2014

Friday 5-16-14

2014 Regionals Event 4

21-15-9-6-3 [20 min cap]

Strict HSPU
Front squat [195#/125#]

Burpee over bar

Wednesday, May 14, 2014

Thursday 5-15-14

5 rounds [10 min cap]

50 double unders [scale will be tuck jump, no singles]
10 toes to bar

Then…

12 min to establish a 1rm seated box jump

·         Must be seated with hip crease below the knee and jump from seated position to highest possible height 

Tuesday, May 13, 2014

Wednesday 5-14-14

Strict press

5 @ 60% 1rm
5 @ 70% 1rm
5 to failure @ 80% 1rm

Then…

AMRAP 5 min

7 single arm KB hang clean and jerk [53#/35#]
·         Start with right arm and alternate to left after completing 7 unbroken hang clean and jerks
·         Continue switching back and forth after each set of 7
·         Each set of 7 must be done unbroken.

·         If you place kb down during set of 7, immediately perform 5 burpees, then continue where  you left off 

Monday, May 12, 2014

Tuesday 5-13-14

20-16-12-8-4

Overhead lunges [95#/65#]
Hurricane push up

·         Must have strict push up with ZERO worm to use rings, otherwise 1 push up and 6 mountain climbers as a sub.

Sunday, May 11, 2014

Monday 5-12-14


Front Squat
5 @ 50% 1rm
5 @ 60% 1rm
5 to failure @ 70% 1rm [1 breath at top after 5th rep]

Then…

AMRAP 10 min
10 Deadlifts [155#/95#]

5 Thrusters  [155#/95#]

Friday, May 9, 2014

Saturday 5-10-14


2014 Regionals Event 3

3 Rounds  [16 min time cap]
50 pistols
7 muscle ups

10 hanging power cleans [175#/115#]

Thursday, May 8, 2014

Friday 5-9-14

"Sean's BIG DAY!!!"

8 Rounds for time
14 Air Squats 
KB Swings [53#/35#]

2 min rest

5 Rounds for time
9 Power Cleans [95#/65#]
14 wall balls [20#/14#]

Our very own Coach Sean Chamberlin in tying the knot today (Still time to run bro! JK!!!).  So for those of us who couldn't make the celebration :( This is how we will always remember this day! The significance of the workout is follows 
8-14-09 is the day Sean ask his Amanda to officially go out with him. Awwwwww!
5-9-14 is today.... HIS WEDDING DAY!!!! '

I speak for everyone at CRCF Sean, we are so happy for  you two and can't tell you enough how much we love you bro! Have blast and we will see you when you get back! 

Wednesday, May 7, 2014

Thursday 5-8-14

Strict Press [15 min cap]
5 @ 50% 1RM
5 @ 60% 1RM
5 to Failure @ 68% 1RM
·         Just like with the back squats on Tuesday, once you reach 5 reps only allow yourself to take 1 breath at the bottom of each rep. 

Then…

AMRAP 6 min
50 Shoulder to overhead [75#/55#]
40 hanging power snatches

Max burpees over the bar 

Tuesday, May 6, 2014

Monday, May 5, 2014

Tuesday 5-6-14

Back Squat [15 min cap]
5 @ 50% of your 1 RM
5 @ 60 % 1RM
5 to Failure @ 68% 1RM
·         This last set is done to failure.  Once you get past your 5th rep only rest at the top long enough to take 1 breath and go immediately into your next rep.  Do not do this for the other sets or reps just on this last set once you get past your 5th rep. 

Then…

12 min to find 1RM Turkish Get up
·         Use dumbells, kettle bells, barbells with plates.  Rep is completed once you stand up, no need to go back to ground.

Sunday, May 4, 2014

Monday 5-5-14


4 rounds [24 total min]
1 min on
Power Cleans (185#/105#)
30 seconds off
1 min on
Hand Stand Push ups
30 seconds off
1 min on
Box jump overs [24”/20”]
30 seconds off
1 min on
Push ups

30 seconds off

* Your score is the total number of reps of all 4 rounds divided by 4.  This will give you your average reps per round.  

Thursday, May 1, 2014

Friday 5-2-14

2 Rounds
30 kb swings [53#/35#]
30 alternating pistols

2 Rounds
15 Box jumps [24"/20#]
15 push ups

2 rounds
10 goblet squats [53#/35#]
10 burpees