CrossFit Sonoma County will be closed for the weekend, from 10/10 - 10/13/08!
Classes will resume on Tuesday, 10/14/08 as scheduled.

Weekend Challenge! You’ve got three days:
Day 1 - Tabata Squats with minimal warm-up
Day 2 - Tabata Squats after active warm-up (traditional XFit group class circles, etc)
Day 3 - Tabata Squats after 20 minutes of hard stretching

Compare scores and post results to comments!

Thursday night’s crew opted for an hour-long volleyball game, with punishments dished out by the scoring team each volley. 5 reps of… well… whatever the scoring team decided! Here we have classic functional movement being assigned to a couple players: Tiger Overhead Squats.

That’s right: overhead squatting a tiger. I told you CrossFit would prepare you for anything.

Complete 21-15-12-9-6-3 rep rounds of the following exercises for time:

Farmer Walks 100 meters (70# Women, 110# Men)
Double Unders (Singles x 3)
Overhead Squats (22.5# Women, 45# Men)
Farmer Walks 100 meters

Update: Many of you remember the post a few weeks back telling of a member of the Navy suing a former CrossFit affiliate over a bout of “rhabdo,” leaving him with serious injuries and near death.  The Washington Post article published an article today about Makimba Mimms working out in Manassas and suing the trainer. Here’s the actual workout that Mr. Mimms did:

“Makimba”, CrossFit Kids - video [wmv] [mov]

Please, by all means, post thoughts to comments.

Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of kettlebell swings at 25% bodyweight:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots

Use 20-pound ball and ten-foot target.
Rest three minutes between rounds.
Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Compare to 080702.

Enlarge image

CrossFit Certification Seminar Trainers’ WOD - video [wmv] [mov]

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Keep your eyes on CrossFit Radio online with host Neil Anderson! The previous two episodes are ready to go!

3 Rounds, each timed, of:
15 Deadlift (M: 135#, W: 95#)
20 Box Jump

In between rounds, “rest” 3 minutes while you complete:
20 Static GHD Med-Ball Throws

Enlarge image

Greg Amundson had to commit to daily practice to develop a sound overhead squat.

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�No successful strength and conditioning program has anywhere ever been derived from scientific principles. Those claiming efficacy or legitimacy on the basis of theories they�ve either invented or corralled to explain their programming are guilty of fraud. Programming derives from clinical practice and can only be justified or legitimized by the results of that practice.�
- Greg Glassman

“In Honor of 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.

Compare to 080212.

Enlarge image

WOD demo - Eva doing Nate at CrossFit Santa Cruz - video [wmv] [mov]

Hero workouts always make us think; post thoughts on soldiers overseas to comments.

This should be interesting:

50% Bodyweight Overhead Hold for time
Sprint 100 meters
Bodyweight Rack Hold for time
Sprint 200 meters
150% Bodyweight Deadlift Hold for time
Sprint 400 meters

Jason Khalipa, Freddy Camacho, coachD

A big part of CrossFit is the community it has spontaneously developed. Our comments section is not as active on this blog as I’d like it to be. Contributing only takes a couple of minutes, and all of your input would help build this program to great heights.

CrossFit.com comments archive from Sept. 28, 2003: 16 Comments
CrossFit.com comments archive from Sept. 28, 2008: 427 Comments!

I also know that some of you don’t have a ton of free time, and that we don’t always follow the CrossFit.com WOD. It would still be highly beneficial to you to spend some time and explore the archives of CrossFit.com. A rich and growing history of open-source wisdom pertaining to health, fitness, politics, you name it. Now go be a part of it before comments break a thousand.

Compare all efforts within one hour:

Row 5 minutes, record meters
Rest as needed.
Row 5 intervals of 1 minute on/1 minute off, record total meters
Rest as needed.
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Rest as needed.
Row 20 intervals 15 seconds on/15 seconds off, record total meters
Go home.

Whatever Freddy’s saying, we don’t look too happy…

Fight Gone Bad III, CrossFit One World

CrossFitters from all over, great equipment, great stories, great music, great food, great workout, great beer. If you didn’t go, you missed out. Next year!

5 Rounds

5 x Power Clean Men 135#, Women 65#
10 x Push Press 135#,65#
15 x Deadlift 135#,65#

On their way, one arm at a time.

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To let everybody know, the members of CrossFit Sonoma County who made it to Union City for the Fight Gone Bad III fundraiser had a great time at CrossFit One World! Pictures will be posted soon, but I can assure you there was plenty of sweating, jumping, falling, and dizziness.

The title of this entry hits on something I want to address: success - as an athlete, a grandparent, a firefighter, as anything you want to be better at in life. Success is one of those things people wallow in and live for when they taste it, but just shake their head in confusion when it escapes them.

Are there situations that we can’t control? Yes.
Are there times that seem hopeless? Sure.

But whatever your goal is, success is going to be best achieved through consistency. Miss a workout? Fine, make it up at another day and time, just don’t be cavalier about your pursuit of excellence. You need to be in here making changes, not shrugging your shoulders and telling yourself “next time” is good enough.

Everybody is in a position where they can be benefited by CrossFit. Maybe it’s the sumo-deadlift high pulls, maybe it’s the empowerment or the completely destroyed ego, or maybe it’s the world-wide community that’s gathered behind the giant social experiment that is CrossFit.com. Whatever it is, you need to be doing more of it. One more day, one more hour, one more set, one more rep, one more post, one more…

What are things you’ve found success with through persistence? What are things you’ve found success with because of CrossFit? Post thoughts to comments!

STILL TIME TO DONATE!
CLICK HERE TO SIGN UP FOR THE FIGHT GONE BAD III FUNDRAISER, HAPPENING AT CROSSFIT ONE WORLD ON SEPTEMBER 27th!

We are trying to fill certain classes in the next couple weeks. Please contact us immediately if you’d like to come into one of the following classes:
Monday 6AM, Tuesday 8AM, Tuesday 9AM, Wednesday 9PM, Friday 8AM

Warm-Up:
800m Med-Ball Run
Practice Headstand/Handstand 5 minutes

WOD:
Go Heavy with a Kettlebell or Dumbbell for time:
30 Sumo-Deadlift High Pulls
10 Left Arm SDHP, 10 Right Arm SDHP
30 Double-Handed Swings
10 Left-Handed Swings, 10 Right-Handed Swings
30 Wall Ball (10′ target)
10 Left Arm Wall Ball, 10 Right Arm Wall Ball

Honey, I shrunk the athlete…

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Nutrition
Eating is one of the most inherent, important things we do, and most of us do it all day long. Despite being so prominent, most of us consumers (omnivores, carnivores, herbivores) pay little attention to what we’re about to digest. And a lot of the time that we do pay attention to it, we’re looking in the wrong direction (high carb/low fat, fad diets, pills/liquids). It’s hard to figure out what’s right and what’s wrong, and the more you look, the more you find contradicting, refuting evidence for each position.

The bulk of the CrossFit population openly endorses both the Paleo Diet and the Zone Diet. This acceptance is based on the philosophical/practical similarities these diets share with CrossFit.

The paleolithic diet is a throwback to when food sources were simpler, not entwined with overreaching science and cheap fixes for producers. Quality selection of the stimulus is key here. Did I mention our military used to train with rings and do kipping pull-ups?

The Zone Diet is a flexible management system useful for dividing our meals and justifying how much of what we should shove into our pie-holes. Quantity, measurement of the stimulus is key here. Did I mention that I have nearly all of our athlete’s times from nearly every workout over the past year?

What are some of your questions on nutrition? What’s surprised you the most? Goals?
Post results, concepts and questions to comments.