CrossFit – American River CrossFit in Sacramento

Strength WOD: Back Squat

5-5-3-3-5×1 @90% of 1RM

Rest 5 mins

CrossFit WOD: Tabata’s-20 seconds on 10 seconds rest for 8 intervals each exercise

Tabata Run

Tabata Bottom to Bottom Squats

Tabata Jump Rope

I recently asked several of our members the simple question of why they like CrossFit.  Here is what they had to say…-CN

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More good news for coffee lovers! Drinking coffee is generally heart friendly, studies say

03/04/2010 WOD:

Row 1 minute (rear elevated 12 inches)

Row 1 minute (front elevated 12 inches)

Row 1 minute (flat)

“JT”

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

*sub ring dips for bar dips, hspu’s for shoulder press

Nicknames.  Love ‘em or leave ‘em?  Unfortunately none of you have a choice (right K-Fed?).  Many of you are walking around the box wondering when we’re going to forget about your nickname.  Sorry gang, once you’ve been labeled with a moniker it’s going to stick with you for all of your days training inside the box.  It’s what gives this place that cool family vibe! What other gym can you walk into and see a Sonic, GyGy, Mesh, Machine, Aims, Bomba, ATP (Addicted to Pain), Irish Sean, B-Dub, Tine, Beavis and Butthead, just to name a few?

And now you can add one more nickname to that list-”Xena the Warrior Princess”.  This name was given to Karry by Brandon (above) after he watched as she walked over to his barbell and proceeded to add more weight for her 3 x 5 deadlifts.  As Brandon looked on in awe, he immediately gave her that fitting name.  Wear it proudly girl!-CN

Strength WOD: Deadlift

5-5-3-3-5×1 @90%

CrossFit WOD: AMRAP in 12 minutes

6 Chest to Bar Pull-ups

8 One Legged Burpees (4 each side)

10 Sumo Deadlift High Pulls 95/65

The 9:00 am class didn’t let a little rain get in the way of their sprints yesterday!

Strength WOD: Rest Day

CrossFit WOD: Sprints-10 rounds

150 meter sprint, walk 50 meters to rest-repeat

From front to back, Amy D., Lara, Anne Marie (the Birthday Girl!) and Jenny get after some Manmakers during yesterday’s WOD.

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Sorry for the late post on this but registration for the inaugural CrossFit Games Masters Competition opened up on February 22nd.  Masters athletes must have a birthdate that falls on or before July 15, 1960.  Registration at the Regionals will be first come, first served (no qualifying required).  I know some of you in here meet the age requirement and are definitely fit enough to compete.  Click on this link to register: http://crossfit.regsvc.com/crossfitregionals-CN

Strength WOD: Shoulder Press

5-5-3-3- 5×1 @90%

Rest 5 mins

CrossFit WOD:

75 Double Unders (1x), then complete 3 rounds of:

5 Manmakers+Push Press

10 Toes to Bar

End with 75 Double-Unders

For time!

Have you found yourself plateauing recently during your workouts?  Unable to reach that goal you posted on the whiteboard?  A myriad of things could be contributing to your recent performances including nutrition, sleep and overtraining.  Let’s add something else to the mix-stretching. How many of you are consistently doing some sort of static stretching BEFORE and AFTER brutalizing your body in a WOD?  I must admit that I am a frequent violator of the post-stretching routine but since attending Kelly Starrett’s movement and mobility seminar I’ve made a more concerted effort to stretch and roll prior to going to sleep.  My flexibility has always been a joke but since starting CrossFit I’ve noticed better range of motion in my shoulders and hips (eliminating the Smith machine military presses probably helped).  Now I just need to be more consistent with my stretching to continue to become more limber and improve the elasticity of my muscles.  If you are someone who comes into the box, does the warm-up and then grabs a piece of pvc to knock out a few pass-throughs before jumping into the workout then you are definitely hurting your performance potential.

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.  PNF stretching can be done with a partner or by yourself and is implemented like this:

1- Mobilize a position of resistance to see if there are flexibility issues present (the hamstrings for instance)

2- Build peak tension in that hamstring for 10 seconds

3- Release the tension and then move into a new range of motion in that position (stretch further)

4- Repeat this for 5-6 cycles or until you stop making change (you can no longer increase the length of your stretch)

Remember that numbness and tingling while mobilizing muscles, tendons and joints is NEVER ok.  Start focusing on making stretching a regular part of your pre and post-WOD routine and see if your numbers get better.  Here is a video of K-Starr in action demonstrating some PNF stretching: PNF Stretching -CN