Great effort today!

A huge congrats to all of you for your work today! For many of you this was one your hardest days at the gym. First Garret gave you a long, hard warm up/workout/ab day, then the comp club wod was a chipper very much like a comp workout. Again, this was a good day to find areas to work on, whether it is movements, mental stamina to push thru a long day, or physical stamina to complete several long workouts - all things needed to be able to compete at the sport of Crossfit!

I post your homework for the next few days tomorrow. In the meantime it's time to practice another needed skill - recovery! Rest and relax and get ready for next week.

Coach Mickey

Nice job for those of you who were able to make it Wednesday! It was great meeting those I hadn't seen before, and I was able to start to get an idea of what level everyone is able to perform at.
Just a reminder that tomorrow morning (Saturday) you should attend the 8:00 am class at San Jose (yes, I know, it's early...) and we'll then have a workout at 9. The workout will involve some running, some pullup-type work, stuff on the rings...in other words, a little chipper!

Also, I would recommend that everyone think about getting involved in the NorCal Bro-down team challenge - its a nice relaxing way for everyone to get a little competition experience.

Coach Mickey

Homework/workout update!

Hello Comp Clubbies! I hope the rowing and bar muscle up homework went well. I've added a Google Doc for everyone to enter their workout results into. (Some homework sessions won't need to be entered, but I would like to see some numbers for others, such as the rowing workout from Monday (this will help me assess people's weaknesses and strengths). Please take a look and enter your info if I haven't already, and also feel free to change your name (nickname, etc).

Wednesday will be a testing day! Typically Wednesday will be for more skill type practices, but this week let's do a named workout as a test

During the day you'll need to do the general class workout (your choice of when):

Then at 5:30 I will work with you through the following as a group (after an appropriate warmup):

Gwen

15-12-9

Power Clean and Jerk

* Must use same weight for each set.

* Cannot lower weight once it is chosen

* No dropping. Has to be touch and go

* Rest as needed between sets

* Record weights and reps per set.

Your homework for the rest of the week will be:

Alternate between

GHD Situps 20-20-20

KB TGU 4-4-4 (as heavy as possible)

* Rest as needed between sets

I'd recommend doing this Thursday after class. 

As a reminder this Saturday you should attend the 8:00 class at San Jose, and then at 9:00 we will do a group workout together. At 10 is the rowing seminar.

Any questions? Email me!

Mickey

Homework time!

Listed below is the homework for the next few days. Don't forget, this homework is in ADDITION to your normal class workouts.

The homework listed below can be performed on your own schedule, before or after class (I'd suggest afterwards when your already warmed up). I'll create a Google Doc that you can access and record some of the scores, so I can start to get an idea of your individual strengths and weaknesses, but until I create it, please make a note of your performances and let me know.

VERY IMPORTANT! Since much of the homework will need to be done at the gym, please let the coaches know what you're doing, and absolutely do not disturb the classes! Don't drop weights or row while the coach is talking to the class, don't walk among the class while they're doing a group warmup etc. The coaches are all aware of the comp club, and the need for you to do your homework, but we don't want to make their lives harder!

So, without further ado, here is your first few days:

On Monday

Row 500m

rest 2min

Row 250m

rest 1min

2 Rounds

Please note your times for the two distances, both rounds

On Tuesday

Bar Muscle Up 5-5-5-5-5

* Scale and break up as needed. Record how many are consecutive. Complete set as fast as possible.

* Rest as needed between sets.

Tabata L-Sit

20sec on/10sec off - 8 rounds

* Scale as needed

* Record any time you come out of hold

On Wednesday

The class is a mandatory one, and we will follow it up with a testing session; a named workout involving power clean and jerks (I'll leave it as a surprise!). 
Coach Mickey

Comp Club 2.0!

Hello fire breathing maniacs!

We are pleased to announce that the Competition Club is being restarted!

This club will be for ALL members that are interested in competing in the sport of Crossfit, at any level, whether its a local gym throwdown, or next years Open and Affiliate team. 

Coach Mickey will handle the coaching and running of the club, with Taz's support on programming. The goal is to give YOU, our clients the specialized programming and volume that is tailored to the demands of competition.

Details

1. The Comp Club will have a monthly fee of $50. This is in line with the other specialty clubs and it also helps ensure member ownership and dedication to the club.

2. Since we strongly believe that the best way for our members to prepare for Crossfit competitions is to do our regularly scheduled classes, Comp Club members must attend at least four classes per week. The Comp Club homework and additional coached sessions are in addition to these classes, not in lieu of them. One of these classes will be a mandatory class where the Club members can do a class workout together, followed by a homework session. This will be on a Saturday.

3. There will be two coached/supervised sessions per week. Wednesday at 5:30 will have a lifting (snatch, etc) or technical (muscle up, double under, etc) focus.  And a 10:00 Saturday session which will have a "competition style" setting. Initially these will both be at San Jose, but will occasionally move to the other gyms.

4. There will also be two additional homework/supplemental sessions that can be done prior to or following a class. This will be specific work to accomplish; members cannot do work of their own choosing with the excuse of "its for the comp club".

5. We will have a means of logging required homework sessions so the coach and members can track their progress. There may be additional supplemental work for individual members to address specific deficencies, but that will be up to the coach and individual member. 

 

Please email either Mickey@norcalcrossfit.com or Taz@norcalcrossfit.com if you would like to sign up or have any more questions/comments or concerns. We would love to hear from you.

Comp Club is Back.

Here we go guys...

Monday

EMOM 10min
2 Squat Snatch at 135/95lbs
* If this is REALLY easy, add a few more lbs. Technique under a moderate load is the focus, not technique under a light or hard load.

Tuesday

Run as fast as you can (warm up properly!)
800m
rest 4min
400m
rest 2min
200m
2 Rounds

Wednesday

Pick two of these movements:
Chest to bar pullup
Bar Muscle Up
Ring Dip
HSPU

And perform 5 sets of 5-10 reps of each movement (alternate). Rest as needed.
* All reps need to be unbroken with moderate effort (it shouldn't be really hard) Find a scaling that works for you

Thursday

13.5

Friday

REST

3/11/12

Great class workout tomorrow. Do that then end the day with some rowing intervals with a partner.

5 x 200
5 x 100