Monday

Strength
Bench 5 5 5 5
D.B. Bench 8-12 reps immediately after hitting your set of 5 with the bar

W.O.D.
4 Rounds
5 "L Sit" Pull ups
8 Hang Cleans (155/100)
8 Back Squat

Good Job CFCP, we had a team place 6th this weekend at the Legendary Competitor CrossFit Competition here were the results, we had a great time!

"Structure and Purpose" with Lucas Parker - [video]

Friday

Sweet shots, even a couple from CrossFiters

Strength
Hang Snatch 5 3 3 1 1
Split Jerk 2reps emom for 8 rounds

W.O.D.
40 Wall Balls
10 Clean & Jerk (165/105) or Power Snatch(135/95)
30 Wall Balls
10 Clean & Jerk or P. Snatch
20 Wall Balls
10 Clean & Jerk or P. Snatch
10 Wall Balls

Shirts are ready to be pre ordered. $20. Get on it so I can get them on their way!!

Thursday

Strength
Deadlifts

W.O.D.

Working together as a 2 person team,

100 Double Unders
20 Burpees
1 Lap Run

100 Sit Ups
20 Burpees

1 Lap Run

100 Air Squats
20 Burpees1 Lap Run

100 K.B. Swings

20 Burpees1 Lap Run

100 Toes 2 Bar

20 Burpees
1 Lap Run

Wednesday

Femme Fit 2011 from Kaleidoscope Creative on Vimeo. 
Ladies only! these workouts are all doable! Any interested in trying out a competition? It would be fun to watch and cheer you on!
http://thefemmefit.blogspot.com/http://thefemmefit.blogspot.com/

 

Why Do I Keep Jacking Up My Shoulder? A CrossFitter's Dilemma

Tuesday

I’ve wanted a Reverse Hyper for a long time, but they are expensive and take up a lot of room. We found a used one and I'm totally stoked.  It can be beneficial multiple ways.

1. restoration
2. lower back strength
3. hamstring strength
4. glute strength
5. rehabilitation  

Strength
Box Squats 8 sets of 2 (60-80%)
Hang Cleans 5 5 3 3 1 1

W.O.D.
800m Run
20 Shoulder to Over Head (135/95)
30 Squat Cleans
40 Burpee over the bar

Monday

Strength
Bench 3 3 3 3 3
OHS 5 5 3 3

W.O.D.
400m Run
10 Strict Pull Ups
15 Hand Release Push Ups
20 OHS 95/65
15 Hand Release Push Ups
10 Strict Pull Ups
400m run

Midline: 3 Rounds not for time
10 Toes 2 Bar
8 Box Jumps 36"/24
6 GHD Sit Ups

"Dan Bailey Visits CrossFit HQ: Part 1" - [video

From the Couch to CrossFit: 5 Things Beginners Need to Know Before Joining a Box

Friday

Strength
Squat Cleans 2 2 2 1 1

W.O.D.
21-15-9
Wall Ball
K.B. Swing
then Squat Clean to Overhead 2000/1500 pounds
then 20 Bar Facing Burpees

"Rich Froning: Getting Recognized" - [video]

Donnie Shankle is a badass but this is the longest, best, weirdest hand care video ever. 

Thursday

 Strength
DeadLift 5 3 1+
Pendlay Row 5 5 5

W.O.D.
3 Rounds
400m Run
50 Double Unders
8 Power Snatch (135/95)

Wednesday

Strength- 
Press
Back squats

W.O.D- 
"Elizabeth"
 21-15-9 
Clean 135/95
Ring Dips


"Training the Brain" by Chris Cooper, CrossFit Journal article [pdf]

Tuesday

Happy Birthday Gordon!!!

Strength- Bear Complex ladder

W.O.D- "Cindy"
20 min A.M.R.A.P of :
5 pull-ups
10 push-ups
15 air squats

Monday

Strength
Bench
Deadlift
W.O.D.
4 Individually Timed Rounds
Run 1 lap
15 K.B. Swings
9 Toes 2 Bar

Sunday

We had a great turn out this weekend at the Fittest of the Sierras. Thanks to everyone that came to show support for Kim & Megan. They both did awesome and we are really proud of them.  Also a quick reminder that there will be no morning classes tomorrow. We will be back tomorrow night, 4:30, 5:30, & 6:30.

Friday

Strength
Make Up

W.O.D.
21-15-9
Run 1 Lap
Hang Clean (115/75)
Push Press

Thursday

"What we do at CrossFit is: midline stabilization ... There's a line that will trisect the spine and bisect the pelvis. Maintaining rigidity of that line while engaged in functional movement is the essence of midline stabilization." -CrossFit Founder/CEO Greg Glassman  From CrossFit
http://www.youtube.com/watch?v=pA1h7mkWGGs

W.O.D.

"Barbara"
Five rounds, each of:

20 Pull Ups

30 Push Ups

40 Sit UPs

50 Squats

Rest precisely three minutes between each round.

Wednesday

 6am Class Getting some mobility on

Strength
Press 3 3 3+
Split Jerk EMOM 7 min 1@ 90%  & 15 D.U

W.O.D.
21-15-9
Double Unders
Sit Ups
then 5 Rounds
10 K.B. Swings
5 OHS (135/95)
Rest 1 min
then 30 Power Snatches

"The Golden Girls" at the South West Regional - [video]

"The Original" with Rich Froning - [video]

Tuesday

Enlarge image

Central East Men's Event 1 finish.

Strength
a) DeadLift 8 3 3 3+
b) Bench 5 5 5 5 5

W.O.D.
In teams of two, one person working at a time complete:
100 Pull-Ups
400 Meter Farmer’s Carry (53/35lb k.b. swap as often as needed)
100 Wall Ball Shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
400 Meter Farmer’s Carry

Monday

Skill - Back Squats- 5-3-3-3-8-8-8

W.O.D-
5 Rounds of:
400m Run
10 Sumo Dead High Pulls 95lb/65lb
10 HSPU

Kids Class Starts June 18th !

Don't forget kids class starting June 18th at 9am!
-Ages 1st through 8th grade
-Tuesday and Thursday's 9am-9:50am
-Cost is $30.00 for a child for the whole month! 
- Last day of class July 18th
- Kids will learn gymnastics, body movement exercises, rope climbs, pull-ups, and practice speed and agility drills. Each class will be different and fun!  Younger kids will also play games, and the kids will be split up in 2 groups depending on their ages. There will be 2 trainers at each class, and 2 moms that will be helping as well! 
Please contact Megan Nichols @ 916 390-4037, or e-mail @megnichols06@yahoo.com for any other questions. 
We accept cash, credit/debit or check payments (you can pay for your child on the 1st day of class)

Friday

Strength
DeadLift
5 5 5
Squat Clean
2 2 2 2 2 

W.O.D.
800m Run

30 Toes to bar
20 Burpee C2B pullups
10 Bear Complexes 135/95

Regional Preview: Week 4 - [video]

"Structure and Purpose" with Lucas Parker - [video]

Thursday

Happy Birthday Megan!

Skill
EMOM for 20 minutes:
ODD minutes: 2 Clean and Jerks, 2 Snatches or Work on a Weakness
EVEN minutes: 25 Double unders (adv: 40)

W.O.D. 

3 Rounds

20 Box Jumps (24/20")

15 Burpees

Wednesday

Strength
Press
Skill
Agility Drills
W.O.D.
Fran

Tuesday

Marta, Carolyn, & Luke resting in between sets on the CrossFit Total. We had a bunch of P.R.s including Gordon making it into the 1000lb club. Freaking Awesome Everyone!

Happy Birthday Jeff!

Strength

Bench 5 5 5+

Make Up Back Squat

Max Height Box Jump

W.O.D.

7 Min AMRAP

3 Clean & Jerk (135/95)

3 Toes 2 Bar

6 Clean & Jerk

6 Toes 2 Bar

Keep adding 3 reps each set until time is up.

Monday

Chan & Spealler smashing the dumbbell snatches at the South West Regional.

 Chris Spealler came up one spot short of making the games this year. The first time this has ever happened. 

Strength

Back Squat

5- 5- 5+ @ 65- 75- 85%

(2 box jumps between sets 36”/30)

Push Press

Find 3rm

W.O.D.

5 Rounds

8 Deadlift (225/155)

10 Pull ups

12 Push Ups

The Magic Meal" - [video]