Red or Blue

IMG_8098Tara inverted, Kumar upright.

Stacking feet, knees, hips, shoulders, and hands whether inverted or standing is the goal. Thinking of a straight line from ankle to wrist, we can start to asses an athlete's start or finish position.
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Workout

10 rounds for load of:
Shoulder press, 1 rep
Push press, 2 reps
Jerk, 3 reps 

Then,

Two rounds for time and load of:
100 meter Waiter walk, right arm
100 meter Waiter walk, left arm 
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CrossFit's Hope For Kenya  is February 16th.

CrossFit Games Open Registration is Live.

So Easy

IMG_8088Dawn, making it look easy.

There are a lot of important technical cues used to get athletes in better position. Pointing the toes helps with firing the quads. Squeezing the butt helps with engaging the core. Pushing the knees out helps stabilize the hips. And smiling makes you stronger!

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Workout

Ten rounds of:
DB farmer carry (heavy) for 25 meters
sprint 50 meters

*DB carry 25 meters and set DBs down, then sprint back to start and touch line, then sprint back to DB's and go again

The Abs

Photo-5
Cara at gymnastics.

The L-sit is often a misunderstood movement. Athletes comment that it is hard to balance or that there arms get tired. The reality is that the isometric contraction of the abs is how we develop core strength. In a static environment, we develop capacity that transfers to high speed and heavy weighted movements.

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Workout

Five rounds of:
30 seconds handstand hold (against wall)
Strict handstand push up, max reps
1:00 rest
30 seconds hold chin over bar
Strict Pull-up, max reps
1:00 rest
30 seconds ring support
Strict ring dip,max rep

*after the 30 second static hold, shake out the arms and then immediately attempt max reps

 

Invert

CFSC_EddyInverted
Eddy absolutely inverted.

If you are not moving your body through a full range of functional movements, what are you doing? If you are not testing your limits physically, what are you doing? If you are not learning new skills, what are you doing?

Simple ... You are losing functionality as a human, and narrowing your abilities as an individual. 
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Rest Day
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CrossFit's Hope For Kenya  is February 16th.

CrossFit Games Open Registration is Live.

Super Fender

SeanSandwitch
Sean, stabilizing

There are many ways to address your weaknesses. Next time you find yourself struggling, identify the cause, and ask a coach what you can do to improve. You might even have a little fun along your way to becoming a stronger, faster, more efficient athlete.
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Workout

Three rounds for time of:
Run 400 meters
75 pound Power snatch, 12 reps
75 pound Push jerk, 12 reps 

Always Welcome

JesseLever
Jesse during a recent visit.

Over the years we've had several committed members of our community move on to other parts of the world and continue their CrossFit lives elsewhere. It's always nice when they come back for a visit.
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Workout

10 rounds for time of:
225 pound Front squat, 3 reps
Handstand walk 10 feet

After the last round and with the time still running, run 50 meters for every time you broke up your handstand walk. 

Team Spirit

CFSC_SethWarmUpSeth working his cobra burpee.

Last weekend, we sent a team to compete in the SacTown Throwdown, a gathering of over 36 CrossFit affiliates from Northern California. After a grueling weekend with five events on Saturday and three events on Sunday, our team made a 3rd place podium finish. 

Elliot was one of a handful of guys who were able to shoulder the 240-pound stone in the strongman ladder.

Karla is a spear throwing ninja. She earned 24 of 58 total team points in the one-minute burpee/spear throw event.

Laurie tied for the heaviest female snatch in the Open division.

In day two's first event, Dave snatched 225 pounds with less than one minute on the clock knowing we had a two-minute transition to the 1000 pound, 400 meter yoke walk. He settled at the bottom, and stood it up. It was sweet. He was our anchor for Team Murph, the final event, that ended with a 4 x 400 meter relay. When he set out on his run he was about 50 meters behind the final runner for the team ahead of us. The amount of effort he put out on that last run was the talk of the town. Gilly and Corey were floored when they saw him sprint by.

Our team set the scoring curve high, taking 1st place in the gymnastics ladder and tying for 1st in the max snatch event. We were team mellow all weekend ... great energy, calm teamwork, and lots of fun all around. Incredible effort by all of our athletes.
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Workout

Deadlift, 1 rep max

Then,
7-5-3 reps for time of:
Deadlift, 80% of your 1 rep max
Muscle-up

Noon Dip

CFSC_NoonersDipBrent, Courtnay and Rob enjoying the outdoors

Community is paramount to our success as human beings. Making personal connections with the people you workout with will make your CrossFitting much, much better. It makes the hard work more tolerable when you get to share it with others. Every time you come in, make sure you check in with at least one other person in the gym about how you are doing and how they are doing. It will keep you both coming back.
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Rest Day 

Going to the Finals

Eastsac Elliot, Laurie, Karla and Dave 

This super group of athletes is spending the weekend at the East Sac Throwdown. This morning they head to the finals in 4th place overall. They took 1st in the gymnastics ladder and 6th in conditioning. The final event involves a max snatch, a yoke walk for distance, and a team "Murph." Good luck team, go get it!
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Workout

25-20-15-10-5-5-10-15-20-25 reps for time of:
Box jump
Push-up