So I screw up once…maybe twice a year. If you didn’t notice, I screwed up the sequencing. But it will be fine. We will all be a little bit more fit. We will still lift heavy.  On Saturday., Sunrise Feed & Supply will be having a Bee Day! It sounds like a fun event and they will be blocking off the parking lot. So just let them know that you are going to the gym and you will get into the parking lot:)   Workout of the Day Strength/Skill Back Squat 3 sets of 8 @ 55% of your 1RM Conditioning 20 Pull-ups 500m Row 20 Pull-ups 500m Row 20 Pull-ups  Read more

Thursday’s workout  is heavy, relatively low rep affair.  Much like 17.3, you will need to make heavy, technical lifts with a heart rate that will become more elevated as the workout goes on.  If you are able to sling 185/115 around, this will be a fun smash.  If you think 185 is makeable, but it may get dicey, do the burpees quick, take your time to set up and drill the lift. If you need to scale, that’s fine. Look into the 75% of 1RM area.  It should be a weight that your are confident you can make, but knowing that if may get tough late. Take 15-20 minutes to get warm.  Don’t be afraid to go a little over the workout weight, and make that bar feel “light” when the workout starts. Workout of the Day 15 RFT 5 Bar Facing Burpees 1 Snatch, Any Style 185/115 20 minute...Read more

  “I’m a Sponge, You’re a Sponge”    We truly are like sponges.  We absorb all kinds of things throughout a day: food, thoughts, emotions, water, lactic acid (like when we work out).  So if we are like sponges, then we MUST wring ourselves out at least once a day, every day, to ensure that we don’t end up moldy and done before our due time.  This is about the time some of you are asking, “What the hell Sarah?”- and so here are some WONDERFUL stretches to help wring yourself out!  Start by laying down on the floor, belly-up, and as you take a deep breath in, also bring your right knee to your chest (or however close that is for you).  Then as you release your breath, bring that right leg over your body and to your left side while trying to remain with shoulders on the floor. ...Read more

On Saturday, we will be re-tackling the “Kawika” hero workout.  This comes from Pacheco Valley CrossFit and honors Mario DeLeon, who was killed in Iraq in 2007.  SGT Deleon was from Petaluma and this workout was suggested by Coach Sarah last year. Let’s work hard and honor a local hero! Workout of the Day Strength/Skill Squat Clean Take 20 minutes to build to a heavy single Conditioning For time 20 Thrusters 155/105 40 Toes to Bar 60 Alternating DB Power Snatch 50/35Read more

This is week 2 of our current weight training program.  Like I said last week, we will move the lifts around, but keep the rep schemes the same during the week – Monday’s are our 5 sets of 3 days. Last week, our bench press day on our light day (3 sets of 8) – folks set the weight a little heavy.  You shouldn’t be struggling on these weights – at least not n the first 3 weeks.  In the next 3 week period, the percentages will go up 5%. We will Squat on Wednesday and Deadlift on Friday.  On Tuesday, we will hit up a heavy squat clean sesh, followed with some heavy thrusters in the workout.  Workout of the Day Strength/Skill Bench Press 5 sets of 3, 75% of 1RM Take 8-10 minutes to warm up.  Once you get to your target weight, take 90-120 seconds rest. Conditioning...Read more