Thursday 4.03.14

Strength: Shoulder Press 5-5-5-5-5

WOD: 4 rounds of:
- 1 min. one-arm Kettlebell Swing
- 1 min. one-arm Kettlebell Snatch
- 1 min. one-arm Kettlebell Press
- 1 min. Rest
(Rx'd: 53/ 35#)

* Odd rounds - left hand, even rounds - right hand
* 5 Burpee penalty every time KB is put down during the work minutes (you can put it down during the minute rest)

Post weights and reps to comments.
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So sad for Fort Hood again!

Article: Fatalities reported in shooting at Fort Hood, scene of 2009 massacre

Friday 2.21.14

Strength: Floor Press 5-5-5-5

WOD: On the minute for 10:00:
- 3 Kettlebell Swing - Rt
- 3 Kettlebell Press - Rt
- 3 Pressing Snatch Balance - Rt
- 3 Kettlebell Swing - Lt
- 3 Kettlebell Press - Lt
- 3 Pressing Snatch Balance - Lt

* Rx'd is 53/ 35#

Post weights and reps to comments

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An old Robb Wolf article I always enjoyed.  What shade are you?

Article: Seven Shades Of Paleo

Monday 1.06.14

Strength:  Deadlift 5-5-5-3-3-3

WOD:  AMRAP in 10 min:
- 6 one-arm Kettlebell Power Snatch – left hand
- 6 one-arm Kettlebell Shoulder Press –strict- left hand
- 6 one-arm Kettlebell Power Snatch - right hand
- 6 one-arm Kettlebell Shoulder Press –strict- right hand
- 6 Chest to Bar Pull Ups

Post weights and times to comments.

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The Vacaville Reporter mentioned our Open House this Wednesday.  Invite a friend!

Article: CrossFit hosts open house

Tuesday 9.07.10

High-bar versus low-bar back squats from Brian L on Vimeo.

The above video shows the difference between a low bar and a high bar back squat. The low bar usually allows for a greater load, and therefore greater strength gains. However look how the lifter fails to maintain good posture and full hip extension at the top of the low bar squat (the right side of the video). If you are going to low bar squat, make sure you reach full hip extension and an upright posture with your shoulders pulled back and a big chest. The high bar squat, on the left, is generally considered better for athletes and is usually easier to maintain solid form. Play with both methods in your training for optimal development.

Don't forget your mid-line stabilization on these. This week we'll be doing a series of lifts that allow you to focus on keeping a stable mid-line: the power lifts, a.k.a. the slow lifts. Squat, Bench Press, and Deadlift. These lifts allow you to set the mid-line prior to your lift and focus on keeping it throughout, whereas the fast lifts like the snatch and clean can cause some lifters to go soft in the core during the lift.

SWOD:
Back Squat 3x5 with 10 GHD sit ups in between each set.

Metcon:
10 Rounds for time of:
- 30 feet of broad jumps
- 10 1-Arm Kettle Bell Presses (5 each arm)

WOD Tips:
For the SWOD, 3x5 means after your warm up do 3 sets of 5 reps, all at the same weight. Aim for 80-85% of your 1rm. In between each set go to the GHD machine and do 10 sit ups. The ideal scenario would be one set of squats, :30 to 1:00 rest, 10 GHD sit ups, :30 to 1:00 rest, next set of squats, etc. Remember your stable mid-lines!

For the metcon, do as many broad jumps as it takes to cover 30 feet. Then grab the heaviest kettle bell you can handle, clean it into position, and press it 5 times with one arm. Bring it to the ground, clean it with the other arm and do 5 more presses. These should be strict presses, with no dip or leg drive. Walk back to the start and repeat ten times.

Post type of squat (low bar or high bar), your weights, and metcon times to the comments section! bc