Thursday, January 31, 2013

Post #10

Keep posting your scores and keep up the hard work.

Also happy birthday to younger sister, Lauren, she's turning the big 19 tomorrow.

Homework for 2/1/2013:

Have fun guys. It's been a hard week. Come in tomorrow hit the class WOD with everybody. I have something up my sleeve for a little burner during my 3:30,4:30, & 5:30 classes. Haha

Post #9

Sorry guys for the late post. I got super busy and was unable to post. However today's workout is:

Back squat program for 20 reps. Add 5 lbs Total from the last weight you did.

5 rounds for time:
10 dumbell thrusters (45/35)
10 over the box burpees

Against a 2 minute clock:
Run 200
Max HSPU in the remaining time.

3 rounds

So the same thing as the class just only 3 rounds! Enjoy!!!

Tuesday, January 29, 2013

Post #8

Hey guys I hope your workout went good.  Remember to keep posting your scores.

Homework for 1/30/2013

15 mins of moblity.

-Hold a squat.
-Band Work.
-Foam Roll.
-Lacrosse Ball, etc

Monday, January 28, 2013

Post #7

Hey guys so I hope your week is going good and you guys had a great workout today.  Tomorrow's workout is going to have a lot of volume, so take be prepared and come in and kick it's butt.

Part 1) Start of a squat program.  20 rep back squat.
*So the way this works guys is you choose a weight, let's say 225, and you perform 20 reps at that weight without setting the bar down.  You can rest as much as you need with the bar on your back, however you cannot rack it or drop it.  Then on Thursday we will at 5 TOTAL lbs, so 230 and do the same thing...20 reps.
Let's choose a weight that's a moderate heavy load, but somewhat towards the more moderate side haha we are going to do this back squat program for awhile (4-6 weeks) so the last thing we want you to do is fail on your second week. So warm up to your weight then hit it!

Part 2) EMOM for 20 min Perform:
6 front rack lunges (3 on right/3 on left) (185/125) (odd minute)
15 pullups (even minute)

 

Sunday, January 27, 2013

Post #6

Homework for 1/28/12

10- 200 meter rows. (30 sec rest in btwn sets)

Thursday, January 24, 2013

Post #5

Homework for 1/25/13

Tabata Handstand Walk. 20 sec on, 10 sec off.
*If you are unable to handstand walk, practice handstand walking for 5-7 minutes.

5 sets of 10 KIPPING HSPU.
*Really work a good tripod position.  Head forward, elbows in.

Wednesday, January 23, 2013

Post #4

Hey guys remember to get your homework in.  Homework is always going to be small and quick, however its going to allow you to get some extra work in and work on skills that need work.  In the long run they make you a better CrossFitter. 

Workout for 1/24/13
EMOM 15 min:
1 power snatch/ 1 full snatch w/ 8 pushups.
*so you guys have one minute to complete 1 power snatche and 1 full snatch and 8 pushups.  Rounds roughly take 20 seconds.

then:

5 rounds
5 bar muscle ups
10 box jumps (30/24)

Tuesday, January 22, 2013

Post #3

Homework for Wednesday 1/23/13.

Grab yourself a partner and do partner rope climbs for 6 min.  One partner climbs the rope, then the other goes.

Then accumulate 50 pistols.

Good Comp Club tonight.  Hopefully, we see more of you guys Thursday.

Post #2

Hey guys, sorry there hasn't been a post in the last couple of days.  I've been super busy with coaching, training, and school starting back up.  Expect every night from here on out to be a post with some type of WOD or homework.  Here's tonight's WOD for Comp Club at 5:30 at our San Jose location.  Also, I encourage you all to post your scores to the comments.  That would really be appreciated and would also give all of you guys some feedback on how your scores compare to others.

Every 30 sec for 10 minutes perform:
2 power cleans (have to be touch and go).
*increase weight every couple of minutes.
*the only rule for this is: go as heavy as shit, however I want perfect form. No wide receiving positions. Perfect form every rep.

then:

7 squat cleans (155/115)
7 push jerks
5 rounds.  Rest 1 min in between rounds.
*The goal here is to remain unbroken the entire time.  So complete 7 squat cleans and go right into the push jerks without dropping the bar.  Jason and I did it yesterday...DIRTY ahaha

Also quick note for you guys competing this weekend at the Sac Town Throwdown.  Take care of your hands.  What I mean is do some hand maintenance tonight.  The last thing you want before a competition is to rip and then your hands are "no bueno" for the comp.  Hand tearing to me is not cool like some CrossFitters think it is.  "Look I teared.  Must have meant I went H.A.M during the workout."  No to me it's an injury because it severely affects your training for at least a couple of days, if not a couple of weeks.  Take care of those hands.  They're important in this sport.

See you guys tonight.

Wednesday, January 16, 2013

Post #1



Welcome to NorCal CrossFit's Official Competition Club Blog,

So Taz and I (Garret) thought it would be a cool/ helpful thing to create a blog where all of you guys would be able to view the up and coming workouts, post scores, and gain some knowledge into anything that has to do with competing in the sport of CrossFit.  For example, what/ how to eat before and during competition or even just how to wrap your hands properly before performing a pull- up workout.  Anything that has to do with competing we will try our best to cover it on hear.

And a quick note about competing in CrossFit.  Competing in CrossFit is not easy.  It takes times, motivation, and a lot of determination for yourself.  However, you guys have already taken the first step in becoming a better competitor in this sport just by committing to this club and even by reading this blog post haha.  And also always remember that competition is fun.  The last thing we want you guys to do is to get burned out with CrossFit and stop enjoying it.  Enjoy it, work hard, and reap the benefits.

More posts to come.  If you guys have any questions you guys can email Taz or myself.

taz@norcalcrossfit.com
garret@norcalcrossfit.com

"Work Hard & Be Proud Of What You Achieve" ~Anonymous  

A cool little picture of some of your coaches holding a squat in Kenya.