Workout of the Day
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to Bar Pull-Ups
7 Front Squat 135/95#
7 Handstand Push-Ups

DALLAS is our "Student Athlete of the Week." He's one strong dude that's off to a great start in our CrossFit program. After putting up some big weights (below) at the CrossFit Total a few weeks ago, DALLAS is now working hard to develop a few essential skills. This guy has a ton of raw talent that could land him in the line up at this years NorCal Sectional Qualifier.



Keep it up my friend, your effort isn't going unnoticed. Opps, I just noticed that if your thumbs had been wrapped around the bar you'ed have stuck this one too!

When Deadlifting, we typically see form faults like rounded back or cervical extension. Who's gunna be the first to comment on Gareth... Can you find the form fault?



Workout of the Day
Hang Power Clean
3-3-3
-break
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

One of the simplest, most devastating WODs on our board is "FRAN": 21-15-9 rep rounds for time of: Thrusters 95/65 and Pull-Ups. A short, high-Intensity workout - at its best. The beauty is in the brevity as well as the crushing impact on the body. I'm getting a little antsy just thinking about showing up for this one because I know I'll be pushing the limits of my capacity. Here's TONY and AARON gettin' some a few weeks ago. Last time I PR'd at 3 minutes 17 seconds. Afterwards, it took me about 20 minutes before I could form sentences or exchange words with anyone. So, how did the beauty "FRAN" get her name? CrossFit founder Greg Glassman, talks about the story of FRAN...



"In the video above, shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran. As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport. From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world."

Workout of the Day
"FRAN"
21-15-9 rep rounds for time:
Trusters 95/65
Pull-Ups

Kick off the THANKSGIVING 2010 celebration with a WOD at the Lyon Street stairs. ALL STUDENTS, friends and family are welcome to come out for this FREE workout, always a great way to start the day. That's right - you can bring anyone you want. It will be our 3rd year in a row, meeting at the same spot - VALLEJO/LYON STREET (SEE MAP) @ 10:00 AM. GYM CLOSED: Thursday & Friday (November 25th-26th) Classes resume Saturday, November 27th @ 8:30AM


View Larger Map

Bring a towel, water and your game face. This years WOD will include equipment (barbells, KB's, etc...) and you can expect it to be a bit more competitive in a fun way!



Here's a few shots from the THANKSGIVING WOD 2009.

Workout of the Day
Bench Press
5,4,3,2,1
-break
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Bench Press BW#
DB Hang Squat Clean 50/30#
Knees to Elbows

The newest member of our community is photography major, Academy of Art student - KELSEY. She showed up for her first CrossFit class with camera in hand and the pics she produced were some of the best I have ever seen of our students. Needless to say, I am thrilled to have her on board and she's here to stay. If you notice someone snapping away at your next class, please introduce yourself and welcome her to the program. Here's a 2nd look at the "Total" by KELSEY.



Workout of the Day
New England Sectional WOD #1 (15 min)
For time:
Run 800 meters
30 Snatch 75/55#
Run 800 meters
-break (15 min)
Ontario Sectional WOD #2 (15 min)
Three rounds for time:
10 Overhead Squat 95/65#
10 Burpee