Thursday, January 31, 2013

10 min AMRAP

10 SA Dumbell Snatch (r)
20 step ups with dumb bell
10 SA Dumbell Snatch (l)
20 Double Unders

Wednesday, January 30, 2013

2 laps sled pull
12 OVS
10 push ups

4:30 crew did team a WOD
50 sled pulls
150 OVH Squats
150 push ups

 Look out! These girls are on a mission - to crush the WOD!!!

 Oh yeah girls!!


Walk in terrified 
walk out accomplished
sore muscles, calloused hands, bruised shins
barbells, kettlebells, pr bells
smile... tomorrow will be worse
strong minds, committed, dedicated
suffering together
conquering "the Girls", honoring the fallen
where members are family
pushing and striving to be 
better than yesterday

adapted from wod love clothing co

Tuesday, January 29, 2013

5 rounds

5 deadlifts
10 pullups

 Over Training by Pat Barber NorCal CrossFit

"there is no such thing as overtraining, just under recovery"
---Austin Malleolo---

If you look at it this way it makes it pretty easy to tell if you are a culprit of
overtraining. As you have seen as you look around NorCal CrossFit, people are
different. Some people tall some short, some have high stress jobs some have low
stress jobs, some are more fit and some are less fit, some recover faster and some
people slower. Its important to understand what your limits are and how to stay pushing
them but also how to not destroy yourself. When figuring this out make sure you look at
the fact that you are NOT Rich Froning or Jason Khalipa, I guarantee you that you do
not recover the same way they do. If for some reason you think you can you will most
definitely be over training.

Overtraining was defined to me as retrograde in performance and that made sense to
me. If you are training so often that your weight lifting numbers and workout times (your
performance) are getting worse then you are overtraining. Its as simple as that. If you
spend a week or two kinda feeling crappy and not being able to do what you normally
can but are still coming to the gym everyday and the rest of your life is what it normally
is then you may be overtraining. Fortunately for you there is a pretty simple solution to
this problem. REST!! I don't mean rest where you come into the gym on your day off
and practice snatches, or some "light" rowing, I mean rest like go to a baseball game,
or have a spa day with facials and all. Rest is an absolute key to doing what we do
effectively. When you train you break your body down and it is in the rebuilding and
rest that we see our gains made. Some people need to rest more than others and you
will have to figure out how much you personally need. It is easy to do, just look at your
numbers if they are stagnant or going down you may need to throw in some more rest.
If everything is still going up and you are feeling great just keep doing what your doing.

Things to take away from this:

1) You are not Rich Froning or Jason Khalipa
2) Overtraining is the inability to recover as seen in a decline in your performance
3) To avoid overtraining take real rest.

Pat B

Monday, January 28, 2013

3 rounds

10 T2B
20 Box Jumps
30 Sit ups
40 Air squats
1 rope climb

More shoulder stuff :)

"Most people experience discomfort in the anterior delt (front of their shoulder). This can be a number of issues but here is the deal for most people. When you first start working out you are relatively limited to what you can do. The volume that you can handle and loads you can lift are minimal, but this changes over time. As your work capacity increases you can do more, lift more, and handle more stress. This means it’s all the more important to stay in good positions when working out. These are all the things we talk to you in about during the instruction portion of class… even if you’ve heard it 100 times before. ”Armpits forward”, “elbows down”, “active shoulders”, “external rotation”… if all this sounds new to you then you need to pay some more attention peeps! The issues most face are due to internal rotation and repeated movements in that position. Things like burpees, push ups, overhead squats, etc can all cause some issues. Most likely, it’s not the front of your shoulder that’s “messed up”. It’s typically tied to your chest, sub scap (under your shoulder blade), and scalene muscles which are in your neck.

 Two things that can help.


2. Once you create a healthy range of motion for your shoulder you need to keep it strong there. All the things we do help build that strength when we do it well."   C/O - CF Park City

Sunday, January 27, 2013

Be crazy. Be stupid. Be silly.
Be Weird.  Be whatever. 
Because life is too short to be anything but

Saturday, January 26, 2013

Laughter IS the best medicine...

So proud of Lorna!
Busy training for a half marathon in Arizona but still finds time to stop at the
local bookstore... 
checkout the bookstore owner!
Someone should tell him you don't wear socks with flip flops :)

 A man is sitting on a blanket at the beach.  He has no arms and no legs.
Three women: 1 from England, Wales, and Scotland, walk past and felt sorry for the poor man.

The English woman said "Have you ever had a hug?"
The man said "No," so she gave him a hug and walked on.

The Welsh woman said, "Have you ever had a kiss?"
The man said, "No," so she gave him a kiss and walked on.

The Scottish woman asked, "'ave ya ever been f****d laddie?"
The man broke into a big smile and said, "No".
She said, "Aye, well ya will be when the tide comes in."

Friday, January 25, 2013

FUN Friday

7 rounds
1 min 30 sec AMRAP of:
10 KBS
10 WB's 20/14#
30 sec Rest

For Total Reps

Thursday, January 24, 2013

5 rounds

6   pistols
8   push ups
10 walking lunges
12 Shoulder press

and the amazing 4:30 class
partner WOD

10 pistols
4 x partner carry

 These two are enjoying the partner carry a little too much!

Oh yeah... when you are all done hug your partner :)

Wednesday, January 23, 2013

Core Blaster

13 min
Every Min On the Min
2 Turkish Get Up’s
Max rep sit-up

Tuesday, January 22, 2013

 5 rounds

5 T2B
15 Wallballs
30 DU

Monday, January 21, 2013

Miley rocks out the pull ups!

5 rounds 

6 pull ups
9 med ball cleans
12 box jumps

Sunday, January 20, 2013

Great turnout yesterday for the Shoulder Mobility Session! Hope these few pics jog the memory and help you remember the stretches! Now those of you that have attended are ambassadors - before and/or after class take the time to be a SUPER friend and share the knowledge with those who were unable to attend!

Super friend Nick helping Gino work the corners of this stretch!

Whats better than one super friend? ... two of course ;)
Nick is getting the royal treatment

Colleen looks like she is enjoying this a little too much... Kevin are you tapping out?

Yep... dig that shoe just a little deeper ;)

Saturday, January 19, 2013

Friday, January 18, 2013

Fun Friday....

What will it be? 

Yep... Fight Gone Bad

1. Wall-ball,
2. Sumo deadlift high-pull
3. Box jump
4. Push-press
5. Row (Calories)

Thursday, January 17, 2013

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

What are this bunch of misfits up too? :)

Wednesday, January 16, 2013

Kb snatch
Kb swing
Push up

 push ups push ups and more push ups!

Byron does crazy man push ups!!

Tuesday, January 15, 2013

7min AMRAP

7 Shoulder Press
14 back or front squats ( same bar)

if you put the bar down penalty of 5 burpies

Monday, January 14, 2013

Team Wod:

Team of 5 complete:

8000m row
300 Box jumps
200 pull ups
100 thrusters