Peninsula CrossFit

I'm Not Gonna Lie, I Did It, This is Gonna Hurt

2008-11-19T21:00:00.000-08:00

Focus: cardio
Warm-up: 1 Round CrossFit Warm-up:
400 M Run then 12 each of the following:
Pull-ups, Dips, Hollow Rock, Good Mornings, Overhead Squat, Samson Lunge, Tuck Jumps
Skill/Specific Warm-up: Review Snatch
WOD: 5 Rounds for time:
15 x 1 Arm Dumbbell Snatch (left arm)
20 x Push Ups
15 x 1 Arm Dumbbell Snatch (right arm)
30 x Knees to Elbows

Front Squats

2008-11-18T21:00:00.000-08:00

Focus: Strength
Warm-up:
50 Jump Rope Steps
Shoulder Exercises and Shoulder Mobility
50 Jump Rope Steps
12 Single-leg DB DL (on each leg)
12 Weighted Sit-ups
12 DB Thrusters
Skill/Specific Warm-up: 7 x 5 Front Squat
WOD: 21, 15, 9
Push Press
Double-Unders

Administrivia: Schedule Changes

2008-11-17T21:00:00.000-08:00

Saturday, Nov. 22 - 9 AM: Workout at Sequoia H.S.

Saturday, Nov. 22 - CANCELLED: First Annual Mad Dawg Weightlifting Meet. I am too maxed out right now, we will have this next year.

Thursday, Nov. 27 - 9 AM: Thanksgiving Day Workout at Edgewood Park

Friday, Nov. 27: Closed

Saturday, Nov. 29: NO regular morning workout. Eat up, cuz Monday isn't going to be that hard. ;-)

PaleoKits

2008-11-13T12:22:00.000-08:00

Steve Liberati, of Steve’s Club, has developed called PaleoKits. The kits consist of grassfed jerky, dried fruit and nuts. Proceeds from the sales of paleo kits go to fund Steve’s Club, a non-profit organization that provides CrossFit training and mentorship to the youth of Camden NJ.

How freakin' easy is that?

JJF - The Gauntlet Has Been Thrown

2008-11-13T09:48:00.000-08:00

Travis second set of 15 very nice pull-ups late in the workout.

Jason got 27 in a row and still managed 16:05 for the whole workout!

P.S. OK, misspellings are a little embarrassing...

More BS

2008-11-10T21:00:00.000-08:00

Focus: Strength
Warm-up:
Skill/Specific Warm-up: Low Back Squats 10, 5, 4, 3, 2, 1, 20
WOD: Cindy 10 Minutes
5 x Pull-ups
10 x Push-ups
15 x Squats

Reduce Your Pain And Suffering (After Class)

2008-11-07T21:00:00.000-08:00

The clinic with Ken Burns from Spectrum Orthopedic Sport Therapy in San Carlos was awesome. We learned some basic exercises that we will include in our warm-up now with some foam rolling. If you missed the clinic the handouts are here.

Saturday, November 8:
Trigger Point Myofunction Introductory Workshop Handouts:

Here are some of the new handouts provided at the intro workshops:
Myofunction Introduction Handout. We will try to work through these and then send Jeff a video so he can double check what we are doing.

More Good Stuff From Robb Wolf

2008-11-05T22:18:00.000-08:00

You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit... oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.

That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies... what have they got to offer?! I’m being facetious here, I hope you get that.

Read more here...

Photo Contest

2008-11-04T15:44:00.000-08:00

Enlarge image

Be the first one to post the name of this OG CrossFitter (yeah, I can rap the lingo) and get a large Suck It Up t-shirt! The winner is Curt. You may recognize Lori from some of the old blog posts or in the FGB photos. She is now a principal at an elementary school in Santa Clara and works out at Silicon Valley CrossFit.

Lori, in a slightly more flattering outfit at the 2008 CrossFit Games

Election Day WOD

2008-11-04T15:27:00.000-08:00

It is tempting but I think we will do something else.

FGB III Videos

2008-11-03T07:43:00.001-08:00

Here are the Fight Gone Bad video winners for this year, very cool:

Video:
1st place: CrossFit Bellingham, WA
2nd place: CrossFit Central, Austin, TX

Soundtrack:
1st place: Jeannie's Beach CrossFit, Virginia Beach, VA
2nd place: CrossFit Los Angeles, CA

Administrivia: Payment

2008-10-31T15:21:00.000-07:00

As you can see, we are back to the old store until, hopefully, Jan. 1, 2009. Thanks for your patience while I get the new system going.

Administrivia: Saturday Workouts

2008-10-29T22:33:00.000-07:00

Rain is forecast for this Saturday so we are moving the workout to the gym.

In general, precipitation means we are having the workout at the gym. Threatening rain means check the website or call me to get the location.

CrossFit In The News Again

2008-10-27T13:53:00.000-07:00

If your gym suddenly looks like a cross between a gymnastics studio and a Marine Corps boot camp, chances are it's offering CrossFit classes.

Read more...

50K Run Training

2008-10-26T22:12:00.000-07:00

Samantha took this image near Mt. Tamalpais, very near the run we signed up for, a couple of weekends ago while training.

Enlarge image

Dustin, Samantha and I signed up for a 50K trail run on Dec. 6. If you want to sign up, you should do it fast as I think time is running out (no pun intended). There are 4 races: 50 miles, 50 km, 13.1 miles (half-marathon) and a 10 km. In addition, if you want to train with us, you are welcome to come to one of our weekend long runs. Check back here and on the calendar, as the details become more specific. We can meet at the gym at 9:30 AM and then leave for the run together or just meet us at the trailhead.

Sunday, Nov. 2: 10 - 12 miles at one of the following locations, Black Mountain, Huddart Park or Skyline.

Sunday, Nov. 9: I can't go early this day, so either hill repeats near Black Mountain or Rancho San Antonio later in the day or go early on your own.

Sunday, Nov. 16: Welcome to The Suck - 3 x 5km intervals at Edgewood or Water Dog Lake.

Sunday, Nov. 23: Run the first 8 and the last 10 miles of the course. This has cut-off so runners can take a short cut and do less miles if necessary.

Saturday, Nov. 29: Run Mile 8 to 22 of the course.

My Warm-up Is Your Workout

2008-10-23T15:12:00.000-07:00

Focus: Interval
Warm-up: 400 M Run/Row
5 each of: pull-ups, dips, knees-to-elbows, samson lunges
10 each of: push-ups, squats, hollow rocks, supermans
15 each of: push-ups, squats, hollow rocks, supermans
20 each of: pull-ups, dips, knees-to-elbows, samson lunges
Skill/Specific Warm-up: Review handstands
WOD: 3 rounds in teams of 3:
25 pull-ups or 3 min.
Hand or headstand hold/practice
L-Sit
3 min rest

Clean and Jerk

2008-10-22T21:00:00.000-07:00

Focus: Clean and Jerk Technique
Warm-up: 400 M Run, Shoulder Mobility, Hip mobility (leg swings), Barbell warm-up
Skill/Specific Warm-up: With PVC and Bar Greg's warm-up
6 x 2-Pos Clean (Floor and hang) + 2 Jerks increasing weight
WOD: Buy-in: 15 burpees
3 rounds:
10 x Candlesticks roll-ups and jumps
10 x Sandbag half moons
Cash-out: 15 burpees

Navy Seals BUD/S Physical Screening Test

2008-10-21T21:00:00.000-07:00

Focus: Interval
Warm-up:
Run 400 M --> Shoulder Mobility
3 rounds of 200 M Run
5 x Pull-ups
10 x Push-ups
15 x Squats
Skill/Specific Warm-up: Review standards
WOD: BUD/S Physical Screening Test
As many push-ups as possible in 2 minutes
Rest 2 Min
As many sit-ups as possible in 2 minutes
rest 2 min
As many pull-ups as possible without coming of bar
rest 5 min
Run 1.5 miles

Helen

2008-10-20T21:00:00.000-07:00

Warm-up: 1 round CrossFit Warm-up @15 reps
Skill/Specific Warm-up: 3 sets of 7 warm-ups swings
WOD: Helen - 3 rounds for time:
400 M Run
21 x KB Swings
12 x Pull-ups

Catalyst Athletics Weightlifting Seminar in Chico

2008-10-18T13:50:00.000-07:00

Overhead Squats

2008-10-16T21:00:00.000-07:00

Focus: Strength
Warm-up: 3 rounds of:
400 M Run, 50 jump rope skips, 50 jump rope skips
3 x Ice Cream Makers
6 x OHS with Dowel
8 Burpees
+1 burpee
Skill/Specific Warm-up: 5 x 5 Overhead Squats
WOD: 3 rounds of:
15 x DB Muscle Snatch (15% BW each DB)
30 x Sit-ups
15 x Hurdle jumps

Climbing Party - Wednesday, October 15 - 6 to 9 PM

2008-10-09T15:30:00.000-07:00

We will be having another climbing party at the Belmont Planet Granite. Please sign up at the gym so I can get a head count. In addition, we will be having a belay clinic at 5:30 PM that evening so you can refresh your knowledge before taking the belay exam (if you want to be a belayer).

There will not be a 6 or 7 PM class on Wednesday, October 15.

Weightlifting Practice Session

2008-10-07T08:54:00.000-07:00

I am preparing for the 45th Annual Golden West Open at FIT in Los Altos on Nov. 9. If you would like some FREE training on Olympic lifting, we will be lifting on Saturdays after the 9 AM workout starting at about 10:30 AM on Oct. 11, Oct. 25, Nov. 1 and Nov. 8. After this training cycle, we will do a mini weightlifting meet (and post-meet beer festival) to see how we improved.

Each Saturday, we will be doing the Performance Menu WOD. If you want to participate, please take a few minutes to learn more about the Performance Menu WOD. This Saturday will be a max day, the end of 4B1 (the 4th week of the first Bulgarian cycle), we will use those totals to base our training weights until our internal meet day on Nov. 8. Our training will cover 1S2 - 4S2 (the second 4 week strength cycle of the 16 week meso cycle). If you want to get a better idea of what we will be doing, you can check out the Performance Menu WODs from June 16, 2008 to July 13, 2008. It is my hope that video tape analysis will be part of the training as long as it doesn't disrupt the flow of the training. It is expected that each session will take about 1.5 hours. As much as I like to see everyone at the Saturday 9 AM workouts, you will probably perform better if you come to these sessions fresh. You can come to as many sessions as you like but you will get more out of the practice if you come regularly. Weightlifting beginners are welcome!

This training is open and free to all existing MDF or other CrossFit affiliate members. Cost to non-members is $20.

Please post questions. Check back for more info.

Burpee Challenge

2008-10-07T08:29:00.000-07:00

I forgot to post this, but thankfully Jim reminded me...

What: Everyday do burpees. Do one more burpee today than yesterday.

When: Start September 22, Continue until you reach 100 on 12/31/2008.

How: If you didn't start on Sept 22 - you can "buy in" by doing all the previous burpees to catch up. This is listed on the spreadsheet as the buy in number. For instance, if you want to start today, the buy in is 136. You can either do 136 burpees today or you can do 40 for the next 4 days and 50 on Saturday (buy in on Saturday is 210). All burpees done during a workout count. Yes, we will be doing more burpees during the workouts to make it "easier" for you to stay in the challenge.

Record keeping: The number of burpees for the day is now on the calendar. Also you can click on the number to to see what the buy in is courtesy of Chris (Thanks!). You can also get a PDF of the burpee challenge numbers and/or the original spreadsheet.

Why: Because you can.

Isabel

2008-10-06T21:35:00.000-07:00

Focus: Power
Warm-up: 400 M Run
12 reps of the following:
Pull-ups, push-ups, sit-ups, good mornings, OHS with dowel, Samson lunges
5 reps each of the following:
Alternating shoulder press and behind the neck shoulder press
Front squat,
Stiff leg dead lift
Back squat
Good morning
Santch balance
Skill/Specific Warm-up:
Burgener warm-up
Warm-up on snatch
WOD: Isabel - 30 reps for time.
Level 1: Muscle Snatch
Level 2: Hang Power Snatch
Level 3: Power Snatch
Level 4: Snatch