CrossFit Calaveras

2/4/10

For time:

Row 500m

then

15-10-5

Handstand Pushups

Parlette Shoot-thrus

Skin-the-Cats

Meat, veggies, nuts, seeds, fruit, and a little starch.  What category does corn fall into?  Anyone?  It's a grain, and grains aren't on the list.  You know why grains aren't on the list?  Because people aren't supposed to eat grains.  That's why.  Corn might look nutritious based on lab tests, but the real test is our bodies.  Without being too scientific, let's look at the evidence: Our digestive system, as humans, is not meant to utilize grains, and we cannot properly assimilate them.  We have all seen the proof of this at some point, especially with corn...when it is in the toilet, if you know what I mean...Here's a hint; if it did provide any nutrition, wouldn't it look at least a little bit different?  The problem with trying to avoid corn is that it's used in all kinds of products nowadays.  The best method of avoiding corn is to stick to the approved list that started off this post:  Meat, veggies, nuts, seeds, fruit, and a little starch.

2/3/2010

50 Double Unders

25 KB Swings

40 Double Unders

20 KB Swings

30 Double Unders

15 KB Swings

20 Double Unders

10 KB Swings

10 Double Unders

5 KB Swings

Hopefully, you can maintain your accuracy and coordination enough on the double unders to test your lung capacity.

2/2/10

For time:

21-15-9

Overhead Squat - 95lbs

Pullups

Box Jumps - 20"

Ring Dips

The modern western diet is full of sugar, grains, processed food, and a number of other substances that take up space but offer no nutritional benefit whatsoever.  When we eat sugar and simple carbs from grain-based products, the caloric density causes our bodies to respond with a spike of insulin.  In short, we have fooled our bodies to believe that we just delivered a large energy source into our system, when in fact, we haven't.  These calories offer nothing.  By lying to our bodies like this, our insulin gets confused and delivers all of these unuseable calories to our fat storage.  It doesn't stop there, though.  The confusion goes on to use our muscle tissue as an energy source.  This is obviously bad.

To avoid this, we need to get rid of the worthless sugars and utilize (good) fats from nuts and seeds, fish, animals, avacados, etc.  By this, we can keep our insulin levels under control, thus teaching our bodies to use the fat stores as our immediate energy source.  This will give sustained energy, without the (sugar) crash.  Also, workouts improve, you'll sleep better, you won't be as likely to get sick, and you will actually GET LEANER.

Stop eating sugar and start eating fat.

1/26/10

5 rounds for time:

5 Deadlifts - 275lbs

5 Muscle Ups

Your setup on any lift will determine how the rest of the movement will be.  A proper setup leads to a proper lift.  This includes your mindset.

1/25/10

5 rounds for time:

500m Row

7 Thrusters, 135 lbs

Think about where your food comes from.  What were the conditions of the fields where your vegetables came from, or how were the fruit trees treated?  For that matter, what did the chicken eat to lay those eggs?  It goes on and on forever.  The saying goes, "you are what you eat".  It may be more accurate to say that "you are what you eat is eating".  The nutrients that come from our food is only as good as the nutrients that they themselves receive.  Make good decisions.

1/22/10

5 rounds for time:

10 broad jumps

Walk on Hands

Do all 10 broad jumps in a straight line then walk back to the starting point on your hands for one round.  For a final score, subtract from your time the number of feet traveled in your shortest round of broad jumps.

1/21/10

AMRAP - 12 Minutes

12 Hang Power Clean - 135/95

12 Pullups

Have fun with this one.  By the end, you may have a tough time holding onto the bar!

1/19/10

Front Squat

30-3-20-2-10-1

There is no time element to this workout.  Just don't lose that rack position or drop the bar on the long sets, or it will cost you...

Ahh, front squats.  They really are the middle-man, and you won't be able to acheive your true maximum potential on the clean and jerk without working your front squat.  Make the bottom of this position a muscle memory, so you can drop under that bar perfectly.  Stregthen the midline, so when the weight is really heavy, you are able to protect the spine.  Increase your flexibility, so the range of motion is effortless and comfortable.

1/18/10

4 rounds for time:

400m Run

500m Row

50 Double Unders

1/15/10

For time:

30-20-10

GHD Situps

Pushups

Back Extensions

Ring Dips

We often will hear "eat right and exercise" as a formula for wellness.  Sure, if you do just those two things, you will be statistically in a better position than most of the population.  However, in order to really reap the benefits of BOTH eating right and exercising, you must rest.  In this case, I mean sleep.  Society has us rushing around all day and night with too much to do in a day.  Most commonly, sleep is the first thing to suffer.  We will stay up too late to get a few more chores done or watch the end of our favorite TV show.  We'll get up early to make sure that we get our workout done.  On average, Americans sleep 6.7 hours per night, and the recommended minimum, as we know, is 8 hours.  Not only that, a higher level of activity and stress will demand more than the 8 hours.  When we sleep, our bodies are recovering and rebuilding from damages done during the waking hours.  If we don't sleep enough to rebuild, then we are actually losing benefit at a rapid rate.  Proper amount of rest will make all the difference in your performance.  Make it a priority.

1/14/10

For time:

25 Wall Ball - 20 lbs

18-12-9

Box Jumps - 24" box

Push Press - 95 lbs

25 Wall Ball - 20 lbs

Start with wall ball, then do the couplet sequence, then finish with wall ball.

Accuracy is one of the ten essential components of fitness, and for good reason.  It's fairly obvious when we are doing wall ball or box jumps that we be accurate, otherwise we get to taste the ball itself or we get some nice looking shins, right?  Natural consequence for lack of accuracy.  What about our 1 RM snatches the other day?  Increased accuracy would help quite a bit when trying to receive that bar overhead while landing in the bottom of a squat.  What about cleans? Double unders? Heck, a sledgehammer/row WOD? The list is endless.  Know the holes in your fitness, and work to improve.  Improving your ability at one certainly helps others.  Shed the ego and do something that you are terrible at this weekend.  I'm being nice and giving a whole day to think about it.

1/13/10

5 rounds:

1000m Row

Rest as needed between rounds.  Time each round individually.

Some interesting reading...click here

er·gom·e·ter  (ûr-gm-tr)

ergo·metric (ûrg-mtrk) adj.

1/12/10

Snatch

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

The mother of all technical Olympic lifts: the snatch.  From the ground to overhead in one fell swoop.  Set a new PR today.  At the very least, improve your movement.

1/11/10

"Helen"

3 rounds for time:

400m run

21 KB Swings

12 Pullups

One of my favorites, except for the running....and the kettlebell swings.  Other than that, I like this one.  Well, the pullups aren't that fun either after all the other work.  Besides all those things, it's really awesome.

Seriously though, Helen is a great low-skill benchmark.  You could easily go a little slower on the run to save some gas for the swings and pulls, or break up the swings, etc.  The list of strategies is endless.  Consider this strategy - GET THE WORK DONE!  Run fast, don't break the swings, and knock out the pullups as fast as you can, then do it again two more times!  Set your mind to that prior to the countdown, and it will take this workout from a good benchmark to one helluvah workout.

1/7/10

3 rounds for time:

25 Pullups

50 KB Swings

Kettlebell swings and pullups - A great example of how getting better at one thing should make you better at something else.  Notice in the photo above, we have closed hips in the foreground on the swings, while in the background, we have open hips on the pullups.  If a photo were taken of the very next moment, you would see open hips on the swings and closed hips on the pullups.  Furthermore, the energy and power produced by the explosive opening and closing of the hips on both of these movements is being transferred to the arms.

I know that I'm not alone when I say that I've been questioned more than once on why I do pullups with a kip.  I have a few answers.  The long answer includes my challenging the individual to a pullup challenge; they do as many dead-hang pullups as they can, then I will double that amount in half the time by kipping.  After the challenge, I would go on to explain that kipping doesn't change the load (my bodyweight), it is just a way of moving the load the same distance in a shorter period of time while expending less energy and therefore allowing more repetitions before failure.  The short answer would be: "Oh, I also do a lot of dead-hangs.  Have a nice day."

Read this short but sweet write up from the CFJ about Swingers and Kippers.

1/5/10

"The Bear Complex"

Bear Complex WOD...[wmv][mov]

Once you pick up the bar to start the sequence, you may not put the bar down to rest.  The goal is to complete the sequence with the largest load you can handle.  Mental toughness is a critical part of this WOD.

12/17/09

5 rounds for time:

5 Deadlift - 275 lbs

10 Burpees

It's hard to believe the growth from the 2008 Games to the 2009 Games.  I wonder what 2010 has in store for us as a community.

12/16/09

AMRAP - 20 Minutes

5 Handstand Pushups

7 Pull-ups

9 GHD Situps

The footage from the 2009 CrossFit Games is being posted to the CrossFit Journal.  The first video is a free download to anyone.  After that, you'll need a subscription.  If you don't already have a subscription, then I would highly recommend it.  Valuable information is added very frequently.  It's more than worth the money.

12/15/09

Heavy Thrusters

5-5-3-3-1-1

then

Row 2k

The 2010 Games Site is up and running.  The details are all spelled out there.  This year, there will be sectional qualifiers to seed the Regionals.  There will also be qualifiers for Affiliate Teams!  Now is a great time to redirect focus toward performance.

12/11/09

Benchmark Workout of your choice.  Maybe there's one that you dread, or haven't done in a while, or like...

This video is more interesting than it is informative, I think.  Bottom line is this:  If you have to work really hard to start digesting your food BEFORE you eat it in order to get any nutrition, then it's probably not a great choice.  The best source of protein for humans comes from things that walk, swim, fly, slither, climb, etc.  We are omnivores, people.  We are meant to eat plants AND animals.  It is necessary for optimal living.

12/10/09

18-12-9-6

Sumo Deadlift High Pull

Ring Dips

If you aren't already familiar with Dr. Weston Price, then get familiar with his work.  He has done some of the most interesting studies and papers on the negative health implications of a typical western diet versus the benefits of a more primative approach to food (Paleo).  The facts are staggering.  The part that really blows my mind is that Weston Price was discovering the problems with the food industry back in the 1930's!  Imagine what he would find today!

Weston A Price Foundation

12/9/09

4 rounds:

800m Run

Rest as needed between rounds.  Time each round individually.

Jason Khalipa and CrossFit Endurance video ... [wmv] [mov]

12/8/09

4 rounds for time:

25 Wall Ball

25 AbMat Situps

25 Back Extensions

Call Al Gore!  Someone has to get this ice off the driveway!

12/7/09

Clean and Jerk

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

Pearl Harbor.  Dec. 7th, 1941.

12/3/09

3 rounds for time:

1000m Row

15 Power Cleans

15 Box Jumps

Amazing Clean and Jerk - 213 KG!!!

12/2/09

30 Muscle Ups for time

12/1/09

"Linda" aka "3 bars of Death"

10-9-8-7-6-5-4-3-2-1

Deadlift, 1.5 times Body Weight

Bench Press, Body Weight

Clean, .75 times Body Weight

11/30/09

3 rounds for time:

50 Squats

400m Run

11/25/09

Run 5k

Tomorrow is Thanksgiving, a big eating day for America.  As athletes, what should we do, nutritionally?  Should we pass up the appetizers, gravy on everything, dessert, and maybe that beer or wine to go with all of it?  Maybe we should just dive all the way into the spirit of the holiday and eat, then nap, then eat, nap, eat, nap, etc.  It's all up to you.  My advice is to make a rule for yourself.  Keep it simple, and just make one rule.  For example, I will be on a 75% rule.  This means that 75% of what I eat tomorrow will be on track.  I am allowing myself a 25% get out of jail free card.  The only other thing I would recommend is to get up early and earn those calories; perhaps, 1 burpee for every 10 calories consumed?  Since the average American eats 5000-6000 calories on turkey day, that's 500-600 burpees...Who's in?  At least make sure to be playing with the kids, or something.  During time-outs and commercial breaks, of course.

11/24/09

Shoulder Press 1-1-1-1-1

Push Press       3-3-3-3-3

Push Jerk         5-5-5-5-5

11/20/09

21 Burpees

400m Run

21 Pullups

15 Burpees

400m Run

15 Pullups

9 Burpees

400m Run

9 Pullups

Deadlift

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

 then, max Handstand Pushups x3

11/18/09

For time:

 15 - 10 - 5

Thrusters

Pullups

Power Cleans

Ring Dips

CrossFit is full of success stories.  Here is another one.

Jason David, Motor City CrossFit, "Fran" - video [wmv] [mov]

Get started on your success story right now.

11/16/09

"Eva"

5 rounds for time:

800m Run

30 KB Swings

30 Pullups

Often, I will do some different programming from the main site, but now and then, I feel compelled to match it.  Today was one of those.  These longer workouts are intimidating and necessary.  Thank you, Coach Glassman, for reminding me today to include the longer domain. 

11/16/09

"ANGIE"

For time:

100 Pullups

100 Pushups

100 Situps

100 Squats

What a fantastic and simple 400 repetition benchmark workout.  Remain determined and get through the work.

11/10/09

"234"

6 rounds for time:

13 Traveling Burpees

13 SDHP

13 Wall Ball

Today is the 234th birthday of the Marine Corps.  As a Marine, it is very important to me.  This workout is 234 reps and is in honor of the birth of my beloved Corps.

Today's Marine Corps is just as proud and committed as ever to the legacy and traditions of the world's greatest fighting force.  Take time today to wish a Marine a happy birtday, and to thank them for their service.

11/09/09

3 rounds for time:

15 KB Swings

15 Pullups

15 Clapping Pushups

This is a funny video.  It demonstrates how we CrossFitters have a sense of humor about ourselves.  Enjoy.

Today was a lot of fun.  I went down to CrossFit West Sac and experienced some pain.  See, my brother is owner and coach at CFWS, and whenever we workout together, it is truly epic.  Over the last 15 years, or so, there have been some really awesome battles.  Today was no exception.  From the countdown, it's off an running, neck and neck as we trade off the lead.  Remember, our workouts are competions and should be treated as such, since we are "effing elite".  We are both fairly quiet competitors, almost pretending that winning isn't THAT important...right?  The greatest part about our side-by-side WODs is that we both are able to break new ground with our levels of intensity, pushing on to a new threshold of discomfort.  We finished within 4 seconds of one another today.  (5:47 and 5:51). I have no doubt that if I were doing this same exact workout minus the competition, I would have been closer to 7 minutes, but I can't rest unless he is resting and it's the same the other way. I won't tell you who edged this one out because, as mentioned, winning isn't THAT important...right?

Do you have someone that pushes you harder than anyone else can?  Why is that? 

11/05/09

For time:

500m Row

10>1 Deadlift

1>10 Pullups

After completing 500 meters on the ergometer, start with 10 deadlifts and 1 pullup, then do 9 deadlifts and 2 pullups.  Continue this progression until you finish with 1 deadlift and 10 pullups.  Chalk up!  3, 2, 1, Go!

11/03/09

For time:

10 Burpees

10>1 Wall Ball  (Start with 10 wall ball, then 1 Dip, 9 wall

1>10 Ring Dips     ball, then 2 dips, until 1 wall ball, 10 Dips)

10 Burpess

Burpees are so awesome!  Everyone loves to hate burpees.  They can level any playing field because no matter who you are, burpees suck.  You are moving the human body as far as it can be moved, and you are doing it quickly, over and over again.  Eskimos have many different words for "snow".  I want to meet the culture that has many different words for "burpees".

11/02/09

5 Rounds for time:

3 Snatch, 95 lbs

15 OHS, 95 lbs

400m Run

James "OPT" Fitzgerald is one of the original CrossFit animals.  He was the winner of the first-ever CrossFit Games in 2007.  He is insanely efficient with his movement.  He is Owner/Trainer of CrossFit Calgary.  Watch this short video on his philosophy of getting comfortable with the uncomfortable.  I think it is spot-on.  Please comment.

Comfortable With Uncomfortable ... [wmv] [mov]

10/29/09

For Time:

400m Run

15-10-5

Cleans

Pullups

400m Run

Wow!  Great job today!  There was a ton of effort being put out by our athletes at CFC!  The motivation is infectious!  Keep it up!!

10/27/09

For time:

21 Thrusters

42 Situps

15 Thrusters

30 Situps

9 Thrusters

18 Situps

What is it about that countdown (3,2,1...GO) that ramps up our adrenaline and heartrate?  There is something about it.  Of course, we all get that pre-WOD anxiety, but that isn't what I'm talking about.  What I'm referring to can apply to any endeavor, not just the start of a WOD.  Think about it:  If you were about to walk over a bed of hot coals, you would certainly have some level of anxiety, but if you heard that countdown, something would trigger, and you would go for it.  I like to use the countdown for someone that is trying something new that they may be trepidatious about.  For example, I've had several clients that were fearful of the box jump when first introduced.  I'll have them step up then step down.  Next, I will tell them that they will jump and land with both feet on top and without hesitation, I'll countdown, "3,2,1,GO", and they go for it every single time.  I even use it for my kids; "Clean up your toys. 3,2,1,GO".  It works.

They type of people that are attracted to CrossFit are generally very goal-oriented and insatiable.  I think that this  is a big contributor to the phenomenon.  When the pressure is put on, CrossFitters are prepared to perform whatever task lies in front of them.  It makes life a lot more interesting and a lot less stressful.

102609

3 Rounds for time:

Overhead Walking Lunges, 75 feet

20 Pushups

30 KB Swings

40 Box Jumps

Scott and Brianna are hitting the WODs now, and there is no lack of effort.  We are seeing improvement with every workout, very impressive.  I can see the excitement for improvement building.  Keep up the great work!

101609

For time:

21 Hip/Back Extensions

400m Run

18 Hip/Back Extensions

400m Run

15 Hip/Back Extensions

400m Run

12 Hip/Back Extensions

400m Run

9 Hip/Back Extensions

400m Run

6 Hip/Back Extensions

400m Run

3 Hip/Back Extensions

400m Run

Oh yeah, more driveway running.  I know that everyone is excited about this.  Just remember that I would never have any of my atheletes do anything that I am not willing to do myself.  I go up and down my own driveway, no joke....I have to take the garbage cans down and bring them back up once per week.  That counts, right?  I could even argue that it's done with a load (the garbage cans), making it more difficult.

This is a great time to push passed your limit.  You will always be able to put one foot in front of the other, no matter how tired you get.  Sometimes, we just want to go slower because it hurts too much.  Well, today is the day that you broaden your threshold for pain and discomfort.  When you think that you are going to slow down and walk that last 15 feet of the steepest part of the driveway, then just go harder and get it done.  You will grow stronger mentally as well as physically.

Improve the way you move.  Watch these videos then start working on it.

Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]

101509

5 rounds for time:

Hang Squat Clean, 15 reps

30 Push Ups

After going back and forth with trying to learn about adding media to the blog, I am not only getting frustrated, but I am finding out that I may have to change the format in order to accomplish what I'm after.  ARRRGGHH!

101309

"NASTY GIRLS"

3 rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans

This video is one of the more popular videos from the main site.  Enjoy it, and after that, go do it yourself.  You may not enjoy it as much.

101209

5 Mile Run

Well, we had a nice break, so it's time to get back on track.  Sorry about the late posts, but there were some computer problems.  I think everything is back to normal now.

Take note that this is a 5 mile run, not a 5K.  Be sure to get a good warm up.  Maybe take your dog with you.  They will really thank you for it.

093009

"FRAN"

21-15-9

Thrusters

Pullups

Ahh, Fran.  There may be no other CrossFit gal that strikes the same level of fear and anticipation as this one.  Why?  Is is more work than we are used to doing?  No.  Is it a longer time domain than normal?  No.  Is it different movements?  No.  It's the reputation.  Fran is as famous in CrossFit as anything.  This is really the one workout that most CrossFitters learn more about their physical and mental toughness.  For some reason, we find ourselves pushing a little furhter past the threshold than we would on any other workout.  Sometimes, we CrossFitters may get in a little slump with our level of intensity.  Well, here is the fix.  Get warmed up and get it on.  3, 2, 1, GO!!!!

09/28/09

"KAREN"

150 Wall Ball Shots for time

The Fight Gone Bad IV took place on Saturday.  The staff at CrossFit East Sac did an excellent job of putting together an event that could have easily gone way out of control.  From check-in to the layout, the workouts to the food and beer, they really were an organized bunch.  Thank your for being such gracious hosts.  It was a lot of fun to meet several new faces as well as meet up with some familiar ones, as well.  The funnest part, of course, was seeing the huge efforts that were being put out by all the athletes all day long.  I am already excited about next year.

09/25/09

800m Run

10-8-6-4-2

Snatch

Pushups

800m Run

Are you ready for FGBIV?  Make your donations, pre-register as a participant or spectator, and get more information about the fundraiser event on the link of the Home Page.  $25 donations are recommended, however, every penny helps.

"CrossFit Total" (click here)

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

After getting warmed up, go for your  1RM on each exercise.  The sum of the three 1RM combined is your score.  Can you get 500? 750? 1000?  This is a good time to test your raw strength (one of the ten essential elements of fitness).  Set a new PR today.  Heck, set 3 new PR's today!  Strength days like this are an opportunity for a boost in the esteem, which can expand to your other elements of fitness. Efficient movement is your friend today. 

500m Row

7 rounds of

7 SDHP

7 Ring Dips

The Fight Gone Bad IV Fundraiser Event is rapidly approaching.  CFC will be going to CrossFit East Sacramento for the event this weekend.  Refer to the links on the Home Page for more information and to pre-register for the event, or just to make a donation.  CrossFitters around the globe will be pushing through the five stations of this workout.  You, too, should join the Fight!

"Josh"

21 OHS

42 Pullups

15 OHS

30 Pullups

9 OHS

18 Pullups

So, here's the story:  When we did "Donkey Kong" the other day, Aubrey was thinking that she would take 20 minutes to finish.  (She had done it back in February and scaled it way down.)  As the seconds ticked by, she was getting more and more tired and moving slower and slower.  Somewhere toward the end of the second round, I told her that if she could finish sub-16 minutes, then she could put me through a WOD.  All of a sudden, she picks up the pace; the burpees and box jumps looked like a piece of cake.  Even the trot partway down the driveway appeared to be a breeze.  Anyway, she finished in 15:57.  This morning, she got her reward.  Aubrey got to select the workout as well as operate the stopwatch and the camera.  Meanwhile, I did the sweaty huffing and puffing.  Although, I was in the mid-WOD delerium, I could still hear the laughing...

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

Every time a run shows up in a WOD, I get asked, "Do I have to do the driveway?"  The answer is a resounding "YES!"  Going down the driveway is the only way to get out of the garage and onto the road for the run; coming up the driveway is the only way to get from the road back into the garage.  The treadmill that I have is only for two things: decoration and a really expensive dog toy. (My Weimaraner needs more running miles than I do, so he gets to run on the treadmill while I do my WODs.)