Make Up / Skill Day

Brandon warming up on the Back Squat.

Brandon doing a full squat. For those who don’t know Brandon….. He has a shortened hamstring from surgery and a bad knee. Three months ago he barely did a box squat with no weight. Yesterday he did 315#! That’s also after taking a golf club to the knee the day before from one of his students. Maybe it help…. Either way, nice job Brandon! Keep it up!

SWOD

Kettlebells!!!!!

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD Demo with Cary Hair – video [wmv] [mov] [HD mov]

Six Am crew doing work.

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

WOD Demo with Coastal CrossFit – video [wmv] [mov]

WOD Demo with CrossFit San Jose – video [wmv] [mov]

Ken Cutrer on today’s WOD – video [wmv] [mov]

“A man always has two reasons for doing anything: a good reason and the real reason.” - J. P. Morgan

Test Day

WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

WOD Demo with Brian MacKenzie by Again Faster Equipment – video [wmv] [mov]

You’re only given a little spark of madness. You mustn’t lose it. ~ Robin Williams

The 6 am class is back in business!

You must sign in the night before by 9 pm and There must be more than 1 person signed in. Sorry guys but I don’t want to be out of bed for a 14 hour day for one person and I promise you don’t want to be here with me at 6 am alone. But we should have some good sized classes in the am because it has been requested by many. So pack your breakfast at night, a warm set of workout clothes and I will see all your bright smiling faces at 6 am. Charlie, Mitch and myself will be sharing the load.

We start Wednesday the 8th and they will run Monday, Wednesday and Friday.

More good news! Yoga!

We are starting a yoga class a few days a week with an official yoga instructor. Days to look for are Tuesday at 7:30 and Saturday at 8 am. The first one is always free but drop in rate is $12 bucks for none members and $8 for RTCF members. If this does well we will be adding more classes through out the week. So please tell your friends and family. There will be a sign up sheet in the box if you plan on coming. First class will be this Saturday. Great way to work on your flexibility issues…… Hint hint….  See you there!

This is Peggy doing Grace with 60#'s! After She didn't think she could!

SWOD

Clean 1,1,1,1,1

WOD

WOD Demo at NorCal CrossFit – video [wmv] [mov]

Sorry to do this guys but we keep loosing power. So I am closing down for the day. The weather is supposed to turn to rain tomorrow. This means we will for sure be open.

Thursday as usual will be a make up day. Friday will be a normal WOD day but anyone who needs to make up a challenge WOD can do so.

Challenge WOD #3

I have a Challenge for everyone.

I realize we are in the midst of a leaning challenge…….. But, I have another challenge or a dare if you will for anyone who needs a little more motivation.

I challenge you guys to 5 consecutive Muscle Ups. Start a pot which everyone puts 20$ into. The end of every month every tries for 5 MU’s, if no one gets 5, you all through another or ten or whatever. The idea is to keep it interesting and to motivate you. Not only will it help you each your goal but it will add some extra work to help you lean up in the challenge.

Only the people who have never done a muscle up will be allowed to enter the pot.

Now. I know a lot of you all to well and the first thing in your head was, that’s not fair because so and so is stronger or whatever. Some kind of lame B.S. excuse. Stop! The person to work at it the hardest is going to get there first. That’s it. No if’s and’s or but’s. If you put in the work and get stronger, more athletic, etc. you will reach your goals first.

The Point Greg Everett This is an excellent article. A must read for everyone who want tho be stronger at these lifts or in general.

Deadlift Ladder

1 dedadlift on the minute every minute

Add 1 every minute. 1 the first 2 the second 3 the third and so on….

Continue until failure. You have the entire minute to complete all lifts with as many attempts as needed.

Charlie giving the BFT a run for the money.

Quick not….. The schedule will stay the same even with the this AWESOME weather.

Snow ball fights and snowman making are encouraged before and after class at the box! I think forts need to be made and teams chosen for a snowball war…… Who’s coming with me?

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

WOD Demo with CrossFit Balance – video [wmv] [mov]

Tony did 2 in a row with the BFG!

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Did anyone see the Reebok’s commercial during the Packers/Giants game Sunday.

The chief danger in life is that you may take too many precautions.
Alfred Adler

WOD

2 Clean and Jerk on the minute every minute for 15 minutes.

Ideally you want to start around 50% to 60% of your 1 rep max and slowly build up to 90% to 95% on the last few minutes.

David landing a Split Jerk at weight!