WOD 120802

Dead lift
1-1-1-1-1-1

3 RFT
20 T2B
20 Burpees
20 Kb Swings

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 120620

Womens only Strength Class You
know you want to come

In CrossFit we prize the generalist, we challenge the heavy lifters to a run and the runners to 1 Rep maxes and we will take them both on in Fran. However sometime we can miss the point. Some People are really good at one or two things. Some people are naturally gifted runners others can dead lift 500lbs with out ever having done it before, and you know what that is awesome. It is ok To be good at something. And if you are good at it, take the time to be great at it. For myself this comes in the form of lifting heavy things 1 time. I like it, I think I'm pretty good at it and I am going to dedicate my time to getting better at it. I will prioritize the strength over the metcon when I am crunched for time because I know what I value most, and that is ok. For you it might be running marathons, doing gymnastics, or perhaps you are really good at the slow lifts, or the olympic lifts; it really doesent matter what it is. Embrace it, be awesome at it when it comes up it is your time to shine be the best and dominate the WoD Board. 


So am I advocating changing your CrossFit Program? Not even a little bit. I could barely squat over 300lbs before starting CrossFit now I am darn near hitting 500 for backsquat. The best thing you can do in your training is to work on your weaknesses. That's Right when I stopped doing the same routine every week and started doing Thrusters, cleans, Sprints and box jumps; once I added Pull ups and HSPU to my regimen my squat went up. Its amazing but a faster 400m Run does translate to a stronger squat it all carries over. So when a WoD comes up that has nothing you like know that if you push hard and try to get better that day, it will also benefit you in the areas you enjoy most.  So whatever it is that you enjoy that you are best at, celebrate it, It is not jsut about improving where you are weak It is also about excelling where you are strong.


4 Pm Strength
Back Squat  1x5 @ 75 % 1x3 @ 80% 3x1 @85%
Shoulder Press  1x5 @ 75 % 1x3 @ 80% 3x1 @85%
Dead lifts ( only if you were absent for yesterdays wod ) 
1x10 @ @75% 1x 5@80/85%  1x 3 @90%


WOD
Isabel
30 Snatches for Time

Yes this is a Test of a bench Mark Girl. However you should come in prepared for a number of drills dedicated to improving different point of the snatch. We will be running through the burgener warm up, Foot work drills to start. In addition to extra mobility work to improve starting and receiving position. We will also talk even more in depth on bar path than we have before.

WoD 120619

Part of CrossFit is to regularly play and learn new sports.
Look for some upcoming events that will help us in this
regard.

Yet another stolen Post This time from my friends at CrossFit Malibu.

Click through to read it in full here

http://crossfitmalibu.blogspot.com/2012/06/friday-120614-squatkb-couplet.html

One aspect of CrossFit in its effectiveness in developing fitness is its competitive element.  We do the WOD, we post our results, others see those results.  This helps all of us to push a little harder, to give a tiny bit more effort knowing that someone else has gone before us.  This competitive vibe can be of assistance with these difficult and painful (and very effective!) workouts- some motivation for us to give more for an extra payoff in fitness.

This CAN and DOES go wrong if heed is not taken.  Unbridled competition can lead to:

• Sacrificing sounds mechanics for more speed in hopes of "winning" the workout (guess what, nobody is getting paid for coming in first).  
• Shorting range of motion.  This is basically cheating via decreasing overall workload.  
• Not scaling appropriately in order to compete head to head... remember, check your ego at the door.  This is for health and fitness and doing this for glory will ultimately lead to injury.
• Wasting time that can be devoted to your OWN improvement instead of being overly concerned about beating someone else's time.
• Privately hoping (unconsciously or outloud) that someone else does not acheive their goal or their best result so you can beat them.  This attitude breeds devisiveness and can ruin an atmosphere of support and fun.  After all, who would feel GOOD about cheering for another's demise?

So... get out there and work hard.  Do your best to push, to improve YOURSELF.  Lead by example in striving to motivate others to keep at it.  Know that when others improve, we all improve.  In the end we all benefit.  

WOD

20 M AMRAP
5 Dead Lift
400 M Run
You Choose the weight on the deadlift each round

WOD 120613

Scaling. I have put up a number of blogs about scaling in the past.. Some about why it is important and others about how to do it, and at least one on different goals of scaling. Today however i wanted to write about what happens when it goes wrong, for the sake of simplicity I will talk only about weight on the bar today. I will often tell you guys that I want the work out to take a certain amount of time or for you to be able to do a certain amount of reps. Based on what you have done in the past and how you look that day, as well as how you tell me you you feel about the weight we will then prescribe your weight for the day. This can go one of three ways, the first is that we get it right, you work hard, finish in the appropriate time frame and call it a day after peeling yourself off the ground. This is what we hope for however it does not always happen. The First way we can go wrong is by going to light. This can happen if you are too timid, just coming back from a long lay off, or injury, or are new enough that your abilities have not been fully demonstrated. They next way it can go wrong is by going to heavy, this can happen if you don't leave your ego at the door, or are just coming back from a long lay off, or are new enough that your limitations have not been fully demonstrated.


Lets get something straight right off the back. When Scaling goes wrong it means that I did something wrong. ( assuming of course you used the weight I prescribed). It is my job to prescribe appropriate weights that allow improvement and are neither too easy nor too light. Now with that out of the way lets talk about what to do and how to react.

The weight is too light. Two things here. It the weight is too light then you had better have perfect form and be flying though the work out. If it is a long enough work out with multiple exercises we might choose to up the weight during transition, however most of the time you will finish the work out and make a note in your journal that this was too light, so that when we next do something similar we know to go heavier. The end result is a session focused and perfect from at high rates of speed, not really a bad thing when you think about it.

 The Weight is too heavy. This can go one of two ways, the first is that you are able to perform the movement with proper technique and form just at a much slower rate than originally desired. The Second is that the weight obviously cause compromised form and your safety is a concern. The second situation which usually become apparent in the second or third round of a longer work out after cues from the coach and a slower pace have not allowed the athlete to correct the problem, the weight is immediately switched out. Usually to something much lighter that will be handled with ease. Occasionally more adjustment will be made during the wod if possible, but usually you will end up with a light weight for that work out with some notes made to help us find the appropriate weight for the next session. The first situation ( where you can move with sound technique but at a slower pace that originally desired) can be approached two different ways, both of which are used at the gym when this occasionally happens. First and often we will do the same thing as above in order for you to keep the pace desired. Second we will sometimes put a time cap on the work out and let you get as far as you can. This can mean finishing much slower than others and struggling through after everyone is done. It is frustrating but often worth it to build the requisite strength for the movement.

So in Summary

Scaled too light. 
Allows for focus on speed and form

sometimes weight is added to a more appropriate load.

Too Heavy with inability to maintain form
Weight changed so that the focus is on speed and form

Too Heavy , however form is maintained but tempo and pace is not what was desired 
Weight changed so that the focus is on speed and form
or
Weight remains the same Time cap added focus on building strength through struggling with heavy load

All of these options represents a viable option to mid work out mind set change and an appropriate goal for a work out. Luckily this is an uncommon event in our gym, when it does occasionally happen you will now be prepared and know how to handle it.

4 pm Strength
Back squat 1x5 @ 75% 1X3 @ 80% 3X1 @ 85%
Press 1x5 @ 75% 1X3 @ 80% 3X1 @ 85%
Dead Lift 1x10 @ 70% 1x5 @ 70/75% 1x3 @ 85%

Met Con
10 M AMRAP
6 HSPU
4 Squat Snatch
2 Muscle Ups

WoD 120605

Clean and Jerk 

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

Met Con

5 Rounds
run 200 m
12 push ups
15 dead lifts ( 155)

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 120502

Karlee and Hannah getting some air squats in

4pm Strength
1RM clean and Jerk
1Rm Snatch

4RFT
Farmers Carry 100 ft (100lb dumbbell)
10 axle dead lifts (305/255)
5 strict pull ups

WOD 120430 Regionals WOD number 3

Regionals WOD # 3
For time
10 dumbell snatches (alternating)
sprint 100m
10 dumbell snatches (alternating)
Sprint 80 m
10 dumbell snatches (alternating)
sprint 60 meters
10 dumbell snatches (alternating)
sprint 40 m

4pm Strength
CrossFit Total
1 RM Back squat
1 RM Shoulder Press
1 RM Dead Lift

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 120420

DT

5RFT

12 DL

9 HPC

6 Jerks

155#

Reminder this Saturday we will be meeting at The the old residence of Fox, to help move him to his new home in Visalia.
We will be meeting there at 9am. The Address is

2297 independence place
Hanford Ca 93230

also slight schedule change for Friday each class will be pushed back by 15 minutes. This is not permanent just for this Friday.

WoD 120413

Just go faster and rest less right guys. 

4pm strength
Bench Press 5x5@80%
1RM Clean and Jerk
1RM Snatch

WOD
5RFT
5 HSPU
10 Dead Lifts

Lots of you were asking Questions about the St Jude fundraiser coming up today. Go to yesterdays post and click on the picture, on the webpage you can get all the information there is right now. Be on the look out for more information soon.

WOD 120315

DT
5RFT
Dead Lift 12 reps 

Hang Power cleans 9 reps 

Jerks 6 Reps

155# 

WoD 120313

10 M AMRAP
3 strict pull-ups
5 HSPU
7 Dead Lift

Those of you competing in the Open remember that Wednesday should be a lighter day for you, so bring it hard on this one and start your recovery right after. That means all the things we have been talking about, proper nutrtion, extra mobility work, sleep, all of it needs to be taken care of. Everyone has done a geat job so far during the open, lets keep it up.

WoD 120224

Good Job on the first work out today guys. Every one did a stellar job. Remember opportunity number two to do the work out is this weekend in Exeter with CrossFit Visalia. More info tomorrow night.

WoD

10 M AMRAP
3 Dead Lifts
6 Pull ups
9 T2B

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 120208

3 Rounds

Issac During the Stone To Shoulder during This Saturdays WoD
10 am every Saturday we meet at the gym. If you have not been
coming you should make it a point to be at the next one
and bring a friend

10 Dead Lifts 2x BW
50 Double Unders

WoD 120123

Stone to shoulders made an appearance
2 weeks ago Saturday, were you there?
Don't miss another one be there Saturday at 10 am
and bring a friend.

20 Min AMRAP
100m Farmers Carry
5 Stone to Shoulder
10 Dead Lifts

WoD 120120

21-15-9-15-21

Dead Lift 155
Push-ups

We are two weeks in to the second annual nutrition challenge. How are you doing. Have you taken the first step in improving food quality. Maybe you are already controlling total calories, or perhaps you are struggling. Where ever you are if you need some help with the next step please come in early or stay a few minutes after to ask your questions and we will get/keep you on the right track.

WoD 120104

CrossFit Party Tricks

WOD
10 RFT
10 DL (135)
5 HSPU