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Tyler getting some
With Thanksgiving behind us it is time to re-focus our attention. The Improvement Pool Competition data has been compiled. Download CFSC Improvement Pool Stats. Make sure your data is correct and complete.
The scoring system has been posted and can be Downloaded here CFSC Imp Pool Point System.
Good Luck to everyone!
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Workout:Tabata Circle
Shared suffering. There is nothing like it. There is something so special about suffering through a tough workout, finishing sweaty and in pain, then looking at your friend and seeing them in the same situation.
What is your favorite group suffering? Tabata Squat? Fight Gone Bad? Fran?
Workout: "Josh"
For time:Coach D and Coach Kstar
There is no end to the learning process. Even coaches need coaches.
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Workout: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Post WoD Happiness.
Workout:
Rest Day
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Thanksgiving Schedule
Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome
Sat Nov 28th 10:00 as usual
Sunday Nov 29th 10:00 as usual
Lucas and Gilly
Thanks goes to our growing community, our athletes that come in day after day, for your continued support. Thanks to you, Coach D and I have the greatest possible jobs.
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Workout:
Turkey Day Suprise
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Thanksgiving Schedule
Wednesday Nov 25th last class of the day at 3:00pm
Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome
Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome
Sat Nov 28th 10:00 as usual
Sunday Nov 29th 10:00 as usual
With family in town for thanksgiving we know everyone wants to get in a workout. To make things a little easier, we invite you to bring your family and friends to the Thursday and Friday at 10am classes. Workouts will be modified for any skill level. Also bring family that is only interested in watching you workout, spectating is always an option.
We saw a lot of people get PRs yesterday during Fran. Dave C with a 7:29 improved his time by 2 minutes. Which was an improvement on his previous best of 13 minutes and change. The math tells us that Dave C is roughly twice as fit as he was two years ago. Impressive.
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Workout:
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
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Thanksgiving Schedule
Wednesday Nov 25th last class of the day at 3:00pm
Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome
Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome
Sat Nov 28th 10:00 as usual
Sunday Nov 29th 10:00 as usual
The Improvement Pool competition is well underway. How are things looking? Have you seen any progress? Have you made any changes to your plans?
_______________________Thanksgiving Schedule
Wednesday Nov 25th last class of the day at 3:00pm
Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome
Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome
Sat Nov 28th 10:00 as usual
Sunday Nov 29th 10:00 as usual
Sonny and Cara climbing high
On Saturday roughly 20 of us drove over to Sunnyvale to test ourselves with a new sport. Olivia organized a field trip for us to Planet Granite to do some rock climbing. It was a blast. Some of us enjoyed the belaying and going really high while others preferred the challenge of bouldering without a harness.
Both types of indoor climbing were great tests of upper and lower body control and strength as well as midline stability and confidence. Highlights of the day for me were watching Sonny demonstrate his skills, Laurie's spider-woman speed, Dave spending more than a half hour determined to finish a route, and improving myself from a 5.7 to a 5.9 in difficulty over the day. It was also great to see the whole Hegler family on the rocks and lots of CrossFitters having fun doing something new.
It was a great trip with wonderful people followed up by a yummy paleo friendly dinner at a near by Mongolian BBQ joint.
Thank you Olivia for a fantastic adventure.
-Coach d
Workout:
Rest
Announcement: Thanksgiving ScheduleWednesday Nov 25th last class of the day at 3:00pm
Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome
Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome
Sat Nov 28th 10:00 as usual
Sunday Nov 29th 10:00 as usual
We often train rest/work intervals. We like simple intervals such as the 20 on 10 off "tabata" protocol or the 1 minute on/1 minute off and 30 seconds on/30 seconds off variety. Not to say these are the best. We simply like them because the are are relatively short intervals and are easy to remember. They also allow us to push hard during the work by provide some forced time to rest. The short recovery allows us to push that much harder in the next work cycle.
What is your favorite interval?
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Workout:
Run 5k
Max during "Tabata This"
Some of the crew are headed up to Planet Granite for a rock climbing field trip. Should be a great time. If you still want to go there it is not too late. If you know how to belay, all you need to do is show up and climb. If you need to take a class there may be room in the 10 am class.
For those of you not going up, 10am class will run as scheduled at the gym.
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