Tuesday

We Hope Everyone had a Fun Halloween! 
Now get back in the gym to work off all that candy :)

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2.  Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders

Thursday

Strength
Deadlifts
work up to a heavy set of 5

 Conditioning
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Wednesday

Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2 
(2 cleans + 1 Jerk)

Front Squat
(70%/4)5

Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

Tuesday

Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/155#)
6 Jerks (135/95##)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike

Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Monday

Happy Birthday to Ian!! (yesterday) and awesome job to our competitors over the weekend!! Dakota, Jordon, Ady and Jessica. You guys all killed it and also showed great sportsman ship even while dealing with an odd scoring system.

Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop from the top

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
  
Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
  
Gymnastics Pull Conditioning
For time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets
Advanced: 6x5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and learn.

Friday

SATURDAY- We have 2 teams competing at level 10 CrossFit in Oroville. There will still be a 9am class with Troy.

Coach Jordon and Dakota  - intermediate division
Jessica and Ady- beginner division (this is Jessica's 1st comp)!
We are very proud of you guys, and all your hard work in the gym. Good luck guys!

Thursday

 Happy Birthday Taylar!!

Make Up

Conditioining
 26 T2B
10 Clean and Jerk 185/125
20 Deadlifts
Row 1990 meters
20 Deadlifts
10 Clean and Jerk
26 T2B

*If you row at the beginning or end of the workout. complete 2 rounds in order

Member Monday

Name: Damon Le Roy
Age: 40
Occupation: Information Security
Hometown: San Luis Obispo, CA
 
How did you find Crossfit?
I don't remember, I had read about it online and a friend from college did it. I found the website for CFCP but it was over a year before I had the courage to contact Scott to try it.
 
What is your athletic background?
Wrestling in high school, kegstands in college, desk jockey ever since.
 
Which class time do you usually attend?
All of them except 5am. My work schedule is highly variable, I make time when I can. It's also great to go to classes run by different coaches. The small differences in the feedback I get from each really helps me understand what they're all seeing but I'm not feeling. This has been a big help for me on complicated movements.
 
When did you start CrossFit?
Spring 2015

What are your goals in CrossFit?
Increase strength with proper form. If I had to choose between form and strength, I'd choose form because injury sucks.

If you could have one superpower what would it be and why?
Incinerate objects at will by looking at them, because drones piss me off.

Share two things you are working on inside the gym.
Snatch, squat

Share two things you are working on outside of the gym.
Lower back mobility. Ocular incineration.

What's the biggest lifestyle/behavioural/health improvement have you seen from CrossFit?
For the few years leading up to starting CrossFit I had lower back pain due to inactive lifestyle and my long-hours desk job. With Scott's help and self education I have learned how to heal my back and prevent future injury. It used to take me over 5 painful minutes just to get my socks on in the morning. I now have better posture, mobility, strength and am pain free. If this were the only benefit from CrossFit it would still be worth it to me. There are many other benefits too, like being the last of my friends to wear out when we spend 9hrs loading and hauling firewood.

Coolest place you've ever CrossFitted?
CrossFit Cameron Park! I love the new location.

What is your favorite healthy meal?
Cobb Salad with no olives. I can't believe people think those briny black vomit makers are food.

What is your favorite cheat meal/snack?
Spinach. I usually stick to a high protein, high fat, high carb diet, but sometimes I crave a big ball of spinach that squeaks when I chew it.

What advice would you give someone who is hesitant to try CrossFit?
It's only intimidating at first. This is an a-hole free gym.

Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
Squatting in running shoes.

If you could master one skill you don’t have right now, what would it be and why?
Ring muscle ups. Because I want to get them before Megan.

Favorite music/song to CrossFit to?
Short WODs: Dragonforce, Operation Ground and Pound.
Long WODs: It doesn't matter, I'm too deep in the pain cave to hear anything.

Do you have a favorite WOD or movement?
Whatever I've just finished.

Tell us something that we don’t know about you.
I have three thumbs.

Friday

 Work on Snatch or Back Squats

WOD-
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24"/20")

Thursday

Strength
Make Up
Bench Press
Split Jerk

Conditioning
Helen
3 Rounds
400m Run
21 k.b. Swings
12 Pull Ups

Wednesday

Hang Squat Clean
3x3 at 70% - from mid thigh, drop from the top

Front SquatTriple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

Conditioning
For time:
21 - 15 - 9
Bike for Calories
Thrusters (95/65#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (95/65#)

Tuesday

Conditioning
EMOMx21
Min 1:  10 RDL, 50% of best DL
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

Row Conditioning
4 x 2 min row at 2k pace, 1 min rest


No 8am class today , next Tuesday 10/18 we will be adding a 7am class instead and we will not be having a 8am anymore on Tuesdays! 

Body Fat Test Truck will be here this Thursday fro 3:30 to 7pm. There are still some spots open if any of you want to sign up last min! $39 to re-test, and $49 for your first time, talk to Scott or Megan for more info.

Monday

Snatch
A.  1x3 at 60%
B.  1x3 at 70%
C.  3x3 at 75%
*All reps are drop from the top

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
 
Conditioning
"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Maybe scale to half or 3/4 of the reps

Thursday

-OPEN GYM this Sunday from 9am to 10am with Troy.
-Body Fat Truck will be at the gym next Thursday 10/13 from 3:30 to 7pm. Sign up in the binder at the gym or contact Scott to sign up or for more info @( 530) 748- 9546
-Don't forget we have a 6:30pm Class Tuesday and Thursday nights now with Kim! 
Hope everyone is having a great week! 
Megan & Scott

Tuesday

Congratulations to Taylar and Joey for getting married over the weekend! We love you Taylar have fun in Hawaii!