Good Luck to Nick, approved Jen and the rest of the NorCal CrossFit Team!! We are excited to watch you tear apart the competition.  AJ Zambruno is competing on the New Era Team out of Fresno, Annie Marshall is on the CrossFit FootHills Team out of SoCal, Buddy Hitchcock on the CSA Team. For the individuals – Nick Pappas out of CrossFit Sav-Up and Johnny Medina.  Workout of the Day Strength/Skill 5 working sets of 2 Position Clean (Low then High) Take 10 minutes to get warm, then work the 5 heavy sets.  You may work the low position Below or Above the Knee.  The High Position is Mid Thigh.  We started this at 60% of 1RM.  Use that as a guiding point. Back Squat 4 sets of 3 After the Cleans, quickly work up to a working set of 3, in 3-4 sets.  Again, starting point was 60% of...Read more

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Alison and I attended the CrossFit Level 1 Seminar over the weekend.  CrossFit coaches have to be certified after 5 years – we actually attended our first seminar in 2009, look but they did not begin testing until 2010, so we found ourselves back at the beginning.  Even for folks like us, that live and breathe CrossFit everyday, it was an excellent way to spend a weekend and there was stuff to learn, be reminded of, and relearn.  It was like getting to go back to Dagobah and shake  hands with Yoda for a weekend. (Alison even got up the nerve to ask Katie Hogan what her favorite Arrested Development character was. Al didn’t have any CrossFit specific questions…just more concerned about #AD) CrossFit teaches the 9 foundational movements at the Level 1 Seminar – the Squat series (Air, Front and Overhead), the Press series (Press, Push Press and Push...Read more

This weekend we will be heading to Knight’s Ferry to WOD outside. Please RSVP if you are coming so we can plan accordingly. We will meet at the parking lot that is up top, treatment across from the rafting parking lot. On Sunday we will be closed. On Monday we will be having a 9am only WOD. We will be doing the Hero WOD- “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, information pills 19 reps 7 Strict Pull-ups Run 400 meters If this seems challenging, stuff we can and will modify appropriately. You can also work with a partner. Just make sure you come on in and join us! Workout of the Day Strength/Skill 3 sets of 1 Push Press or Push Jerk, 2 Overhead Squats Week 3 of 4 – week 1 was 60% of 1RM Clean and Jerk.  You may add 5-10#...Read more

This weeks CrossFit “Girls” Benchmark is “Grace” – 30 Clean and Jerks at 135/95 for time.  We play with this weight all the time, information pills the thing about this WOD that may be different is the time domain – if performed well, # 100mg if can be done in 1-2 minutes. Just a word or 2 on WOD strategy.  Your ability to handle the weight will dictate your plan.  From my experience, holding onto he bar for as many reps as possible from the start, and not breaking until your grip fails is the fastest way to go.  It is also the most metabolically challenging.  Chained reps to a target number, than singles may be the best for you.  Singles are a little slower, but are not as taxing, so they may be fastest.  Again, from testing, it is very difficult to perform 30 single Clean and Jerks much...Read more