Controlled Chaos!

Strength Workout:

Shoulder Press 80% 3×5, 85% 3×3

Rest 5 minutes

CrossFit WOD:

Run 400 meters, 35 DB Push Press 40/25, Row 250 meters

Run 400 meters, 25 DB Push Press, Row 250 meters

Run 400 meters, 15 DB Push Press, Row 250 meters

It was back to business for our 9:00 am “soccer mom/cougar” class yesterday with bodies and equipment flying everywhere!

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Here is a short video on U.S. ski team member Ted Ligety and the type of off-season training he does.  Take a look, I think you’ll find some of it will be familiar to you: Ted Ligety’s Offseason Training

A Bunch of Scarecrows

Strength Workout

Back Squat 80% of max 3×5, 85% 3×3

Rest 5 mins

CrossFit WOD: 6 rounds for time!

15 Overhead Squats 105/70

9 Box Jumps

3 Renegade Push-ups each side

Chad runs a class through the snatch progression, including “scarecrowing the arms”.

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In honor of my son, we’ll be adding this type of training to the Sacramento Strength and Conditioning Complex in the near future: JEDI GYM-CN

Hurt So Good

Ryan demonstrates the look of WOD domination!

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That was a rough week of training and throwing “Angie” in on Friday was diabolical Chad!  I’m sure many of you are feeling it today, so take the day off to stretch, roll and recover and get ready to hit it hard again next week.  I found this article from Whole 9 Life that provides some good tips for improving your recovery time from high intensity training: 9 things to do when you’re All Banged Up

Working up a Sweat

Team WOD (3 per team):

1000 mtn climbers

1000 double unders

5000 meter row

Finish any way you can!

Dan-O leaves a trail of sweat (or are those tears?) during “Angie”.

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Check out this impressive display of explosiveness and power from a video posted on CrossFit.com.  There is no way these 135 lb snatches are possible without getting full extension of the hips! “One-arm Isabel” with John Warnek from CrossFit King of Prussia – video [wmv] [mov]

The Rematch

Strength WOD: Rest Day

CrossFit WOD:

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For time!

GyGy and Mesh Shorts went toe-2-toe in this WOD back in our old box with Gina coming out on top with a decisive victory. Will things be different the second time around in the new box?  Sean hopes so.  In case you missed the first round…

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CrossFit HQ just announced that they will be cutting off registration for the Sectionals in San Jose on February 28th. So if you want to compete you need to get signed up by the end of the month (just do it!).  Here’s the link: registration.aspx