WoD 120723

4 pm Strength Clean 6x2 OHS 5x3 @ 85% Pull ups  3 x 15 Dips  3x15

Warm Up Dynamic warm up 3x 30 Seconds each Heavy DB Hold Chin over bar  hold Hand Stand

3RFT Axel dead lift 5 ( 305) box Jumps  20 (24) Double unders  50

WOD 120604

4 pm Strength
back squat
1x 10 @ 65% 1x 5 @70/75/80%
Press
1x 10 @ 65% 1x 5 @70/75/80%
Dead Lift
1x 10 @ 65% 1x 3 @70/75/80%

met con
Run 100 M
12 pull ups
24 box jumps
36 sit ups
run 400 m
18 pull ups
36 box jumps
54 sit ups
Run 100 me
12 pull ups
24 box jumps
36 sit ups

WoD 120515

Lots of burpees this week, different variants from touching a target
to jumping over a bar to just getting feet off the ground
any you like more, or think are harder?

You have 2 minutes to complete
30 Air Squats
20 Push Ups
10 Pull Ups (strict)

use remaining time as rest
do 5 rounds any round not finished in 2 minutes counts as a penalty

after your final round and rest complete
21 Kb Swings
21 Box Jumps
21 burpees
21 sit-ups

then for each penalty do 7 HSPU and finish any unfinished reps

WoD 120423

This past weekend The CoS Swim team coached by Nick, took second( men ) and third ( women ) in Conference, and they all hit huge Pr's. The CoS swim team has been using the CrossFit Methodology as their dry land training and the constantly varied functional movement paid off with a huge increase in performance, so much so that their head coach was named coach of the year. It also also helped to send A.J Reid to the state meet. You all know AJ as the guy who crushes running work outs but he also has been putting in the time in the pool and during dry land, through CrossFit he was forced to address areas of his fitness that were weaknesses and was rewarded with a berth in the state meet. Congratulations to all of them and CrossFit Tulare looks forward to having more of them in the gym in future seasons. 

Pictured below is Andrew, Eric, Coach Nick, AJ, Ethan, and Matt. All of them have spent considerable time in our gym and even more working with Nick Using CrossFit to better their fitness and their swim times.

Strength
3x3 Back Squat @ 90%
5x1 Clean @ 90%
3x 12 pull -ups

WOD 

21-15-9

Dead Lift

box jumps

WOD 120418

4PM Strength 

Press	3x5 @85%
back squat	4x6 @80%
snatch	5x1

WOD
15M AMRAP consisting of 


5M AMRAP Burpees 
4M AMRAP Sit Ups 
3M AMRAP Power Cleans  
2M AMRAP Box Jumps  
1M AMRAP Strict Pull Ups  
post scores as total reps


Nicks and dings, sore backs and tight hamstrings. These are normal parts of training. In order to cause adaptation to your body we have to impose a stress great enough to disrupt homeostasis. Basically we have to work out hard enough that is causes minor a minor decrease in performance. This is OK and normal you get stronger during the recovery from this. The key however it to recover, I talked about "Recovery Scaling" a while back, today is another good day to bring the concept up.  Last Friday, Monday, and Yesterday all featured plenty of movements that can be classified as a pull or a swing. These Movements predominantly call upon the hamstrings glutes and low back to do the movement. Not only have there been plenty of reps but also at fairly heavy weights. This should mean that you are feeling tired and sore in those areas. and now today we have a body weight medley for the most part with, guess what, another pulling movement thrown into the mix. Today is a chance for you to be smart, and scale this movement down to a weight that allows you to practice the technique we have been drilling on the cleans while still allowing the back and hamstrings to recover. Doing this will also allow you to push extra hard on the body weight movements for today. Be smart, Train hard, Train Right. 

WoD 120417

4RFT
15 KB Swings
5 HSPU
15 Box Jumps


This Saturdays WoD.
Move Fox For time. In lieu of our normal Saturday Group Work out we will be helping Fox and his family move houses.
Let us know if you can be there because we will be having food together as well. Look forward to seeing you there

WoD 120405

WOD
5 RFT
20 wall balls
20 Box Jumps

In CrossFit we do full body workouts pretty much every time you come in. If you have been in every day this week, and especially if you have been in for every strength session and metcon this week, you are probably feeling it all over at this point. Do not be afraid to scale this one down, we have hit the legs hard all week, and your shoulders probably ar e alittle tired as well. At times like this it is okay to scale for recovery in fact it is desired. If you need to go a little lighter on the wall balls and/or a little lower on the box jumps then go for it. Train Hard, Train Smart.  Here is another gyms post on this same idea check it out and come in with some ideas on how you might scale this one.

WOD 120403

WOD 

3RFT

10 OHS (115/95)

15 box Jumps  (24/20)

200 M Run

Cars on K is this Saturday, We want as many people in the gym as possible during the event. it is a great event
to bring family and friends to. We will have our usual work out at 10am and follow that up by hanging out at the gym and checking out the sweet car show as well. More information to follow be sure to ask next time you come in.

WOD 120320

WOD

21-15-9

Steve going heavy overhead

OHS 

Box Jumps 

WoD 120308 Games WoD 12.3

WORKOUT 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

WoD 120305

For time complete

Just an hour or so can yield all the lunches and breakfast you need
for an entire week. Neva and I will spend every Sunday afternoon
 with a bottle of Red Wine preparing our meals for the week.
this picture is five days worth of chilie, four meals of pork strips
and cauliflower rice, as well as 7 days worth of bacon and egg
breakfast bites for each of us. it doesn't take long and is a ton of fun. 

50 burpees
40 KB Swings (1.5 pood)
30 Box Jumps ( 30 in)
20 Toes to Bar
10 Strict C2B Pull-ups


The nutrition challenge ended a couple of weeks ago. With the start of the open things got a little crazy and I forgot to post the results. People had varying degrees of success but those who had the most success took steps to follow the nutrition guidelines I have given you. Those who did things like:
Cut out fast food and
Stick to the outside of the grocery store
did very well for them selves.

One person took it farther than the rest. I have seen his meal journal and while not perfect he eats mostly paleo ( for the new people read this as real food instead of processed) as well as tracks calories and his macro nutrient intake adjusting it as he needs to in order to get the results he wants.


Shawn Fox won the first workout the second work out
and improved his score by 100% really he went from a combined score of 52 seconds to a negative 35 seconds. Hard to beat I know. some other honorable mentions are Cacy Frazier who improved by 72% and Kevin Price who improved by 54%. if you are curious about your improvements and what you can do to start or continue these gains please come talk to me or shoot me an email at info@CrossFit-Tulare.com

WoD 120222

5 rounds
20 Box Jumps

5 HSPU

WoD 120219

This week is the first week of the Open.
The work outs will be announced some time Wednesday. We will complete the WoD on Thursday in all of the classes. I will be providing Judges specifically for the the 5:00 class on Thursday. Many of you have already volunteered as a judge, if that is you or if you would like to help then show up to the judges meeting at 4:15 during what would normally be the strength class on Thursday. If you are going to be a judge then be sure to watch the video explaining the work out on Wednesday Night.

We will hold the Work Out twice  a week the first time on Thursday and the second on Saturday.  You are welcome to one or both of those.

Other Schedule Changes.
Tuesday Strength Class is , for the next five weeks, a normal CF Metcon again. Once the Open is done we will go back to our normal schedule.

The goal of programming for the next 5 weeks is to ensure that you are ready and able to perform the open WoDs each week. As such there will be a, bigger than usual, focus on mobility and recovery each day. we have talked about this plenty during the last few weeks so if you still have any questions please let me know tomorrow.

10 m Amrap
Squat Clean 5

Chris After cleaning over his Body Weight for a 1 RM.
Awesome job! Chris is also having a great start to his
season and is planning on doing even better next year
after spend for weeks of the summer at the
Renegade Strength and Conditioning Camp

Box Jump 10

If you know any one coming out of their Freshman year of high school

all the way to entering their senior year who could benefit from CrossFit
Then let them know about the Camp this summer.  We are going to give the valley's
High school athletes Increased Work Capacity Across Broad Time and Modal Domains.

WoD 120217

Correy and Blake during the partner WoD this Past saturday

WoD
15 M AMRAP
9 Dead Lifts
12 push-ups
15 Box-jumps

WoD 120209

The Greater the Forard Lean in the OHS
The Greater the stress Placed on the
Shoulders and the Quicker Fatigue sets
In

The more vertical the torso the easier it is to
maintain proper Shoulder Position
the more weight/ reps you can achieve
In the OHS

 Position in every movement we do in CrossFit is of the ut most importance. When we are lacking Mobility and have to sacrifice proper form, we are less efficient and  lower our Power Output during a work out, resulting in less adaptation from our body and invites the possibility of an injury. While form will deteriorate over the course of a met-con and 100% perfect form 100% of the time will also sacrifice power out put and intensityit is important to strive for better form always. the longer we can maintain good form and the better that form is the better our scores will be.

WOD
10 M AMRAP
100 M Sprint
10 Box Jumps
5 Push-ups

WoD 120201

Registration for the Open Begins tomorrow, Have you made your profile?

WoD
3RFT
3 Front Squats
6 Box Jumps
200m Run
Rest 3 minutes

WOD 120109

3RFT
18 box jumps
15 toes to bar
12 Pull-ups


This WoD marks the beginning of our 2cnd annual performance based nutrition challenge. For those who signed up bring money tomorrow. If you had not signed up previously but still want to tomorrow is your last chance. Remember there are only 3 requirements:
Pre-test
Post-Test
Meal journal

The winner of the Pre-Test WoD will be announced on the Blog tomorrow so be sure to check it out.

WoD 120102

WOD
3RFT
Run 400m
40 Double unders
4 burpee box jumps


Happy New Year CrossFit Tulare. Here is to a healthy fit 2012.


Tomorrow there are no morning classes the first group class will be held at 2pm followed by a 4pm/5pm/and 6pm class.
The New Year bring us a new and updated schedule as well. Make sure to check out
 www.CrossFit-Tulare.com to see it

Most important changes

Reduced morning schedule 
only one morning class at 8am on Monday Tuesday and Wednesday
however we are also adding two ONRAMP classes at these times so if any of your friends have expressed interest then no is the time to get them started.

Class time changes 
Olympic lifting classes will be moved to the 4 pm class on Tuesday and Thursday  with the MetCon to follow at 5.

we have had good attendance with the morning Saturday class so we will be moving permanently to the 10 oclock hour on Saturdays.

One new class. 

We will be adding a 6 pm Crossfit class on Monday Tuesday and Thursday.

be sure to check the web site for the full schedule. This schedule is effective immediatley with the exeption of the ONRAMP classes which start on Jan 9th.

WOD 111220 "Kelly"

5RFT
400M Run
30 box jumps
30 wall walls

WoD 111214

20 M AMRAP

5 Box Jumps 

10 push-ups

15 DU

A note about up coming Events:

5k this weekend it is going to be a fun one so get registered and wear your CFT shirt. 

Dec 24th special Saturday WOD at 10 am get signed up for it so I know how many to plan for. We will do a bring your own meat BBQ after as well. Drinks will be provided.