Sarah from CrossFit NorCal…See Anything Different?
They are coming to the end of their 7 month Paleo Challenge…and are seeing GREAT Results…
Interested In Learning More About CF NorCal?
Interested In More Paleo Info?
How many of you are going to focus more on REAL Nutrition or just continue to go through the motions?
Post Names, Today’s PRs, Max Loads, And Thoughts To Comments….
Thursday’s Mini-WOD:
2 Rounds Of:
300M Row Sprint
10 Tuck Jumps
10 Hanging Knees To Elbows
Rest Exactly 1 Minute Between Round 1 And 2
Post Names, Max Loads, Mini-Wod Time, And Thoughts To Comments…
SAVE THE DATE, AND SAVE YOUR MONEY NOW…February 6th-7th 2010…
The Olympic Lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.
Spend two days learning complete progressions for the snatch and clean & jerk, and dramatically improve your own lifting technique.
Registration includes a 102-page excerpt from the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Requirements & Expectations
No previous experience with the Olympic lifts is required, but attendees should be reasonably experienced with basic strength lifts such as the squat and deadlift. This seminar will be hands-on for it’s duration.
“The best part about working with Greg Everett is his total competence. I’ve been coached by him several times for weightlifting and each time I’ve felt my technique has drastically improved. Greg has an ability to assess your weaknesses—pretty much instantly—and effectively give instruction, even to a novice. It’s awesome to leave a session and actually feel accomplished. My complete confidence in him as a coach goes far beyond weightlifting instruction; whether it’s for general fitness, nutritional advice, or competitive athletic training, I would recommend Greg to anyone who is committed to reaching their health and fitness goals.”
—Eva Claire Synkowski
Mini-WOD For Wednesday…
“Scalability is what allows athletes of all ages and abilities to gain access to CrossFit’s benefits. It is also what allows CrossFit athletes to progress, as they meet and then move beyond their fitness goals. Scaling is typically considered more of an art than a science and is accompanied by certain pitfalls. For example, a haphazard approach to scaling reduces the opportunity to maximize workout intensity, thus undermining one of CrossFit’s core fitness principles. Furthermore, the flipside of scaling, namely the obsessive focus on performing WODs to the defined “standard,” can hamper elite athletes’ development, again by making them perform at loads that are suboptimal for maximizing workout intensity.
Instead of this, I propose a systematic method of scaling designed to maximize workout intensity for all CrossFitters, which I call “Relative Intensity.” The basic principle is simple: instead of scaling loads as close to the standard as possible, WOD loads and movements should be scaled relative to 1) the athlete’s previously-measured maximum output for the movement in question; and 2) the training response desired for the WOD in question.”
-Pierre Auge
Monrovia High School Soccer Learning To Snatch…
What A Great Group Of Women…
Tuesday’s Mini-WOD:
AMRAP In 10 Of:
5 Pull-ups
10 Box Jumps
15 Push-ups
Post Names, Maxes, Mini-WOD Rounds, And Thoughts To Comments…
What A Great WOD For A Monday Morning…Swim With/And Carry Your Gear…(Photo Courtesy Of Brass Ring)
As For The Academy’s Monday WOD…All I Will Post Is The Mini-WOD…
You’ll Just Have To Show Up Today To Find Out The Scoop On Our Training For The Next Two Weeks…And Subsequently The Next Few Years…
“Monday Mini-WOD:”
3 Rounds For Time Of:
10 Kettlebell Swings @ 40% Of Your BW
10 DB Powercleans @ 50% Of Your BW
Post Names, Max (Hint), Mini-WOD Times, and Thoughts To Comments…
NUTRITION IDEAS: Thanks To ROBB WOLF
ATTENTION ALL ACADEMY MEMBERS THERE WILL BE NO 5PM OR 6PM CLASSES TODAY.
IF YOU HAVE PURCHASED MOVIE TICKETS FOR “EVERY SECOND COUNTS”
THROUGH ERIC OR I YOU CAN PICK THEM UP AT THE ACADEMY TODAY.
WE WILL BE MEETING AT THE ACADEMY TODAY FOR THE PREMIER AT 4:45PM AND WILL BE LEAVING FOR THE REGENCY THEATER IN PASADENA AT 5:00PM.
PLEASE WEAR YOUR ACADEMY RED, BOOTCAMP RED, MILITIA RED, OR AT LEAST SOMETHING RED, AS WE WANT TO SHOW SUPPORT WITH AS MANY OF US IN TOGETHER AS POSSIBLE…
IN OTHER IMPORTANT NEWS…
WE ARE BUILDING OUR OFFICIALLY SANCTIONED UNITED STATES WEIGHTLIFTING TEAM AND WILL BE HAVING A MEETING SATURDAY MORNING AT 10AM DURING THE REGULARLY SCHEDULED O-LIFT CLASS…
IF YOU HAVE ANY INTEREST IN JOINING OUR USAW TEAM, PLEASE BE IN ATTENDANCE…
IF YOU HAVE ANY INTEREST IN LEARNING HOW TO BECOME A MEMBER, PLEASE BE IN ATTENDANCE
IF YOU HAVE ANY INTEREST IN INCREASING WORK CAPACITY ACROSS BROAD TIME AND MODAL DOMAINS, PLEASE BE IN ATTENDANCE…
WE WILL BE OUTLINING THE NEXT 1 YEAR IN COMPETITION SCHEDULES, AS WELL AS WE WILL UNVEIL OUR TEAM FLAG…QUESTIONS? SEE ME DIRECTLY…
ATTENTION ALL ACADEMY MEMBERS THERE WILL BE NO 5PM OR 6PM CLASSES TOMORROW.
IF YOU HAVE PURCHASED MOVIE TICKETS FOR “EVERY SECOND COUNTS”
THROUGH ERIC OR I YOU CAN PICK THEM UP AT THE ACADEMY TONIGHT OR TOMORROW.
WE WILL BE MEETING AT THE ACADEMY TOMORROW FOR THE PREMIER AT 4:45PM AND WILL BE LEAVING FOR THE REGENCY THEATER IN PASADENA AT 5PM.
In Case You Didn’t See The A-Blog the Other Day…Over At CrossFit KTown They Decorated The Plyo Boxes With A Bit Of Wisdom…From Rip No Doubt…
Post To Comments Your Favorite Coach Rip Quote…Dont Be Shy…
Ohhhh…And For Your Final “Jer WOD” Of The Week…Just Get Into Class And Find Out…
As For My Favorite Quote…“If You Insist On Wearing Gloves, Make Sure They Match Your Purse.”
Overhead Squat: Test For Max
Followed By:
Bear Crawl To The Gate + 15 Push-ups
Bear Crawl Back To The Academy + 15 Sit-ups
Bear Crawl To The Gate + 15 Tuck Jumps
Bear Crawl Back To The Academy + 15 Pull-ups
Post Names, Max Loads, And Mini-WOD Times To Comments…
Rocco, The Funny Man…I Mean Captain Caveman Works His Split Jerk…
AMRAP In 10 Of:
7 Cleans And Any Way Overhead (Load = 3/4 BW)
10 Burpees
Post Name, Rounds, and Thoughts To Comments…
The 1st Meeting In The New Academy…The “Grace-Off”…Just Look, Jer Looks At The 135lb Bar And It Cleans Itself…
That’s Right..All Week Is Jeremy’s 1 Year Celebration Of Starting CrossFit. All The WODS Are His Design…
First Out Of The Gate Is: Benchmark WOD, Christine
Post Names And PRs To Comments…
As For This Last Weekend…
The Calm Before The Storm…80 Chairs Prepped In The Academy Before CF NorCal Owner Robb Wolf Directed An Excellent Nutrition Seminar…
One Of The Best CF Seminars That We Have To…
Robb And Nicki, We Can’t Wait To Have You Back My Friends…
You Have Impacted Our Lives More Than You Know…
Your Level Of Excellence, Dedication To Education, And Warmness Of Heart Remind Me Of The Reason We Joined This Great Family In The Beginning…
From All Our Clients, Staff, And Friends, Thank You…