Another CrossFit Games is in the books. If you are under the CrossFit Rock, treatment Rich Froning, online Jr. took first for 3rd year and Sam Briggs won it for the women.  Make sure to check out the archived footage. The “Worm”, the one armed snatch, and a ton of motivation can be seen on the Games site. I am sure Brian will break down the weekend for you…I could tell he was as giddy as a schoolboy through texting this weekend. Wednesday we will be seeing “Rahoi” as our benchmark WOD. Thursday 7:30pm Express Class – 30 minutes Alison will be putting in the final headcount for the Modesto Nuts Baseball Game tomorrow morning. If you want in, text 345-4380 or send a message to her on Facebook. $13 includes seat plus 90 minute tritip buffet. It will be Star Wars night and kids can dress up, run bases after...Read more

I have until Monday to put in the final headcount for the Modesto Nuts Game. Let me know if you are interested. 90 minute all you can eat tritip buffet and seats in the upper box section. Saturday August 3rd at 5:30pm. It is Star Wars night and there will also be fireworks after the game.   9am – Deadlifts  Read more

There is no 5:30am Class on Friday morning.  Sorry for the inconvenience.  We’ll be back in full force next week after the Games.  With all new ideas.  Muhahahahah! I would like to hold a competition meeting.  I’m thinking Tuesday at 7:30pm.  We’ll discuss training ideas for the 2014 season, doctor competitions coming (like Caffeine and Kilos) and more.  Even if you’re not interested in competition, discount but are thoughtful about getting better and more fit, more about I hope to see you there.  Plank hold is up to 4:30 minutes.   Good depth. Check.  Color coordinated.  Double check.   Workout of the Day Strength Push Jerk Build to a heavy Push Jerk in 15 minutes.  Work from the rack.  Conditioning 10 Push Jerk 20 Pullups 8 Push Jerk 16 Pullups 6 Push Jerk  12 Pullups 4 Push Jerk 8 Pullups 2 Push Jerk 4 Pullups Men – 165, Ladies –...Read more

Thursday night at 7:30pm will be a CrossFit Express Class. Plank hold is up to 4 minutes.  Yeesh. I had a chance to go to a CrossFit Level 1 Seminar in 2007, stomach and  turned it down because I had no intention of coaching.  Haha.  At the time Greg Glassman was running the seminars and many of the CrossFit “luminaries” that you see running the company were his seminar staff.  If you’ve ever wondered why CrossFit as a company runs the way it does, see why CrossFit gyms may share a name but little else and where the contrarian attitude comes from, discount it’s all Coach Glassman. FYI – shave your hands.  Lots of pullups on Friday… [youtube=http://www.youtube.com/watch?v=-EB0XyBUl0U&w=560&h=315] Workout of the Day Strength 5 rep High Bar Back Squat with a 3-5 second pause The pause Back Squat is as much about positioning as anything else.  Before a Squat, and...Read more

Wednesday’s Benchmark WOD is “Elizabeth” a 21-15-9er of Cleans and Ring Dips.  Elizabeth is a weightlifting pull and gymnastic push – simple.  We spend a ton of time Cleaning the barbell and we have been building on Ring Dips in the past few weeks. We will call the Clean a “Ground to Shoulder Anyhow” – meaning can power, medications squat or split Clean the bar and the rep will count as long as you get to the front rack.  This will allow you to go faster, but if you need to Squat Clean, go for it. Cleans The Clean weight is such that most should be able to chain together medium to large reps or do really fast singles.  I think singles may work here, but chained reps will be faster, only because you won’t want to lose time chasing around the bar.  This WOD can be done in under...Read more