Friday, May 31, 2013

Friday

W.O.D. 
The CrossFit Total
Max Squat
Max Press
Max Deadlift

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Enlarge Poster [medium] [large]

Hope For Cures Workout, July 6th, 2013.

Thursday, May 30, 2013

Kids Class

Kids Class Sign Ups happening now!

Class will run from June 18th to July 18th, on Tuesday and Thursday mornings from 9am to 9:50am. The cost will be $30.00 a child for the month. 1st through 8th grade only. They will be separated into 2 groups depending on their age. Each class will be different and fun. We will play games, and practice agility and body movements. The kids will learn how to climb ropes, jump rope, do a pull-up (with or with out a band), learn air squats, and do some jumping onto boxes. No experience needed. This is more for your child to learn new things, and have some fun and get some exercise!  

Please call or email Megan Nichols for any other questions:
916 390-4037
megnichols06@yahoo.com

If you want to sign your kid up early you can send us a check 3837 Quest Court #4 Cameron Park 95682, please make the check out to CrossFit Cameron Park

Make sure the 1st day of class you come 10min early to fill out a waiver for your child, and you can meet the trainers. Parents can stay and watch, and have your child bring water and wear sun screen if we happen to go outside that day! 

You can also bring cash or check the 1st day of class! Thank you!

Thursday

Strength
Clean & Jerk
Work up to a heavy Single then 2 reps @80% emom for 8min
W.O.D.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
SOC-Nate-Hardy-th.jpg
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Tuesday, May 28, 2013

Wednesday

Strength
Bench 5 5 5 3 3 3
(Heavier than last week)
then
A) Dips 3sets of 8-12
B) V Ups 3 Sets of 10

W.O.D.
8 Min AMRAP of
30 Double Unders
10 Wall Balls

Men’s Rx: 20 lb to 12 ft line (Green tape above red line)
Women’s Rx: 14 lb to 12 ft line

V Ups 

Tuesday


2013CFRG_AF_WE7_RW5832_th.jpg
Strength
Deadlift
Press

W.O.D.
21-15-9
Over Head Squats (95/65)
Box Jumps (24/20)


"All Smiles: Allison Truscheit" - [video]

 "21" with Gabe Subry - [video]

Monday, May 27, 2013

Monday

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday, May 25, 2013

Saturday


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Jason Khalipa sets World Record "Jackie" time of 5:04, NorCal Regional.
Strength
Make up
W.O.D.
4 Rounds, 4 Min Each Round
400m Run
14 K.B. Swings
Max Axle Deads with remainder of the round.  (205/125)

Sunday we will meet at 7am and leave at 7:15 for Santa Rosa
Monday We will have a 9AM Class Only!

Friday, May 24, 2013

Friday

Skill
Pull Ups, Max Set, Practice Kip, Butterfly, C2B, Muscle UPs
Agility & Sprints if time

W.O.D.

3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#
-1 min Rest
2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#
-1 min Rest
1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#
-1 min Rest – then:
For time: 20 Axle Push Jerks 125/85#

Thursday, May 23, 2013

Thursday


Strength
Chose one to work on 7min emom
Snatch Complex
Hi hang, Mid Hang, Full Snatch, Ohs
or
Hang Clean & Jerk (As heavy as possible)

W.O.D.
5 Rounds
10 Grounds to Overhead (95/65)
10 Toes 2 Bar
Run 1 lap

Wednesday, May 22, 2013

Wednesday

Happy B Day Mark!

EMOM 20 Min
Even 3 Clean & Jerk (135/95)
Odd 1 Round of "Cindy"

W.O.D.
3 Rounds
400m Run
60 Double Unders
15 Sit Ups

Tuesday, May 21, 2013

Tuesday


Strength
A) Deadlift
8 8 5 5 3 3
B) Bench
5 5 5 3 3 3

W.O.D.
10 Rounds
30m Farmers Carry (70s/50s)
10 Burpees

"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]

Monday, May 20, 2013

Monday



Strength
Over Head Squats 3 3 3 3
W.O.D.
In teams of two
75 Back Squats 135/95
50 Pull-ups
25 HSPU
75 Front Squats 85/65
50 Pull-ups
25 Handstand Push-
75 Overhead Squats 65/45
50 Pull-ups
25 Handstand Push
** Trade off as much as you want, whenever you want, only one team member working at any given time

New 6:30 class starts tonight come workout!

Live CrossFit Games Update Show: May 19, 2013 - [video]

 

How To Get A Better Rack  From Invictus

Friday, May 17, 2013

Friday

Photo: The SoCal Regional is about to kick off.

Catch all the action!
Facebook: https://www.facebook.com/CFGSoCal
and
Twitter: https://twitter.com/CFGSoCalRegionThe SoCal Regional is about to kick off.

Catch all the action!
Facebook: https://www.facebook.com/CFGSoCal
and
Twitter: https://twitter.com/CFGSoCalRegion
Strength  
Back Squat, Bench, Deadlift, Front Squat, Lunges, work on a weakness
W.O.D.
Row 500m for time.  x2

Thursday, May 16, 2013

Thusday

Strength
7x1 Hang Clean + Jerk 
work your way up to do each set as heavy as possible

W.O.D.
4 Rounds
Run 1 Lap
2 Rope Climbs, 3 Muscle Ups, 6 C2B Pull Ups, or 9 Pull Ups
5 Axle Clean 7 Jerks (165/105)


Starting Monday May 20th,  we will start a 6:30pm class every Monday and Wednesday with Kim! Come check it out! Great for people who get off work later or just want to get it done when it's not as hot outside!

Summer Deals Starting Now! 
$100 a month Unlimited Classes
$90.00 a month with a 3 month Pre-pay
$80.00 a month with a 6 month Pre-pay

If you are a current member and are paying our old prices, you can get this deal too if you refer a friend an d they sign up with at least a 3 month Pre-Pay! So get out there and motivate your friends/family and get the deal out! Get ready for summer! Bikini time!!!

 Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout - [video]

Wednesday, May 15, 2013

Wednesday

Skill- Snatch 
Every min. on min for 7 min of 3 reps - Power Snatch touch and go!

W.O.D
50 Double Under's or 100 S.U
20 HSPU
20 T2B
50 Double Under's or 100 S.U
15 HSPU
15 T2B
50 Double Under's or 100 S.U
10 HSPU
10 T2B 

For Time. Modify as needed, Pike push-ups instead of Hand Stand Push-ups, and K2E instead of T2B

Cool Down- 
40 Ball Slams
40Ball Twists


Monday, May 13, 2013

Monday 5/13



 Thanks for the last min going away BBQ
Strength
Press 3 3 3 3
Push Press 2 2 1 1 1


W.O.D.
With a 20 min running clock
8 Min AMRAP
8 Thrusters (95/65)
8 Push Ups
Then 4 min to run 400m
8 Min AMRAP
8 SDHP
8 Pull Ups

 Regional Preview: Week 1 - [video]

"I Just Want to be Active" with Kim O'Reilly, CrossFit Journal video [wmv] [mov] [HD mov]

Saturday, May 11, 2013

Sat 5/11

Happy Birthday Kim!
Strength
Death by HSPU

Kim's Birthday W.O.D.
5 Rounds
11 Shoulder to Overhead (125/85)
13 Dead Lifts
24 Sit Ups

Friday, May 10, 2013

Friday 5/10



Strength
5×2 Front squats (heavy!)
W.O.D.
20 Power cleans (115,75)
*1 minute rest
20 Power cleans
40 Double unders
*1 minute rest
20 Power cleans
40 Double unders
20 Burpees
*1 minute rest
20 Power Cleans
40 Double unders
20 Burpees
400 M run or 500 M row

Midline
50 Toes to Bar


Thursday, May 9, 2013

Thursday 5/9


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"While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety."
- Ashley Shanklin
Strength
  • Split Jerk (Find max)
W.O.D.
  • 4 rounds for time
    • 10 Deadlift (225/155)
    • 20 lunges
    • 10 push ups
    • 20 double unders
Midline
  • 2 rounds
    • 25 Sit Ups
    • 25 Russian twists (heavy)
    • 25 Hollow rocks
All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released! 
We will be going on Sunday May 26th!  Get tickets Here!! 

 "Olympian's New Goal: Qualify for CrossFit Games" with Anna Tunnicliffe, CrossFit Journal video [wmv] [mov] [HD mov]

Wednesday, May 8, 2013

Wednesday 5/8

Strength

  • Bench (10, 10, 8, 8)
  • Hi-Hang Squat Cleans (5x3)

W.O.D.
  • 5 Rounds
    • 6 Front Squats (185/115)
    • 9 KB Snatch (24/16)
    • 12 Box Jumps (24/20)
*Squats should be able to be finished unbroken.

Stabilization
  • 100 Signle Leg MedBall Partner Tosses

Tuesday, May 7, 2013

Tuesday 5/7

Strength
  • Pull Ups 10min to practice
    • Strict
    • Kip
    • Butterfly
    • weighted

W.O.D.
  • "Air Force" (At beginning of each minute each athlete must do 4 burpees. 20min time cap.)
    • 20 Thrusters (95/65)
    • 20 Sumo Dead High Pull (95/65)
    • 20 Push Jerk (95/65)
    • 20 Overhead Squats (95/65)
    • 20 Front Squats (95/65)

Monday, May 6, 2013

Monday 5/6

Stength

  • Back Squats (8, 5, 5, 3, 3, 3)
  • Press (5, 5, 5, 5, 5)

W.O.D.
  • 8min AMRAP
    • 15 Wall Balls
    • 15 Power Cleans (135/95)

Midline
  • EMOM (4min)
    • 30 situps

Friday, May 3, 2013

Friday 5/3

Strength

  • 5x2 (Heavy) Thrusters
  • Find Max Thruster

W.O.D.
21-15-9
  • Bar-Facing Burpees
  • Ground to Overhead (95/65)

Stabilization
  • 50 Ring Dips

Thursday, May 2, 2013

Thursday 5/2

Strength
  • Snatch 1st pull - 5, 5, 5, 5

W.O.D.
  • Max T2B in 2min
  • Then... no rest
  • "Annie" (50-40-30-20-10)
    • Double Unders
    • Sit Ups
  • Then... no rest
  • Max T2B in 2 min