FOLSOM CITY CROSSFIT

Anybody remember their first cassette tape!?! Not your first vinyl record or A-trak, old farts

___________________________________________________________________________________________________

Today’s Workout

OHS 5.5.3.3.1.1.1 (asc)

 Fit/Foof- Reach up with your shoulders, try and push the bar to the ceiling.

 Perf- Find 1RM

 +

Ring Dips 3×15

+

GHD Situps 3×15

+

For Time:

500 M Row

40 KB Goblet Squats

30 KB Swings

20 T2B

10 Burpees

3.2.1..GO!!!

___________________________________________________________________________________________________

Sorry guys….my kitchen is about 3/4 of the way packed and I haven’t been
cooking.  My family is complaining about Happy Meals & pizza, can you believe
it?!?!?!  But I have NOT packed my donut pan yet so I’ll be making these for
breakfast next week when my kids are done with school and I actually have time
in the mornings.  And I can sleep in!  Haven’t tried them yet, but they look
fabulous.

http://paleomg.com/chocolate-strawberry-donuts/

______________________________________________________________________________________________

Today’s Workout

Hanging Squat Clean-6B.2.2.2.2.2.2 (asc)

 Fitness/FooF- Hanging Power Clean is your movement modifaction today! Keep it light and focus on generating power from your drive, out of your  hips.

 Performance- Hook Grip,Use it or Loose it! Use a buttball to find your bearings (bottom of an “active” squat) when your warming up with the bar, focus on not bottoming out!

+

“Griff” w/ a side note

800 M Run (to the track)

400 M Back Pedal (around track)

800 M Run (back to front Gate)

400 M Back Pedal (turn around at front gate and begin back pedaling towards the box, head towards the rodeo, turn around just before the street and head back to the front gate,  still back pedaling, head towards the rodeo one more time for final turnaround and finish at home in the box!)

* We also may just run to track as warmup, do Griff there, then come back.

______________________________________________________________________________________________

NorCal Regionals, May 24-26: Nor Cal Regional competition is being held THIS weekend at the Sonoma County Fairgrounds. Many of us are heading down for at least Sunday’s show, for the finale. Don’t miss out. Purchase your one day pass ($15) by following the link below. Caravan details TBA.
https://events.cuetoems.com/cf_norcal/OnlineTicketSales.aspx

FCCF Competition,  May 29 – June 15:  4 Workouts over a 3 week period, like the Open’s where we do one workout each week and have a final event on the Saturday of the last week. Programming and Format TBA!

Attendance Challenge, June 3 – June 29: We are challenging all our members to hit an attendance goal during that timeframe, we will calculate the %/member attendance each week and average it out over the 4-week period, target % TBD. IF we can hit the target, then we will host a BBQ Saturday, July 13th!!

Refer-A-Friend Membership Rewards Program, starting July 1st:  we are going to offer prizes for those of you who can get your friends/family started in Foundations.

1. 1st Member Referred: Free Shirt/Tank
2. 2nd Member  Referred: Gift Card
3. 3rd Member Referred: Free Month Membership

* Offer good 7/1/13 – 12/31/13, each referred member must make it through Foundations/First Month membership. Limit 3 referral prizes per member during offer period, if you can get more than 3 well then maybe we should hire you as a marketing director!

_____________________________________________________________________________________________________

Today’s Workout

Push Press: 5.5.3.3.1.1.1 (asc)

Fitness/FooF- Show me your Ears! at the top of the lift, with both arms and knees straight. Go up slow and track your weight!

Performance- Target  90% 1RM

+
Bulgarian Squats 3×10/leg (no weight)

+

Plyo Pushups 3×10/side(20total)

+

12 Min AMRAP:

7 Situps

14 Jumping Lunges

21  Double Unders

_____________________________________________________________________________________________________

_______________________________________________________________________________________________

Today’s Workout

Back Squat: 5.5.3.3.1.1.1 (asc)

 Fitness -or- FOOF!  “Fresh Out Of Foundations” use a target ball and focus on FORM…not weight! That said, burpee, go up gradually in weight, with 100% focus on form

 Performance-No more messing around! If you are feeling good today, meaning you have ate well, drank a lot of H2O, got a goodnight’s rest last night, stretched at some point, and got good and warm… then find your 1RM please!!!

 +

30 GHD Back Ext.

+

30 “real” K2E

+

3 Rds For Time:

+

10 Burpees

20 M Bear Crawl

10 HSPU

20 M Crab Crawl

120 M OH Walk (45/35# plate)

_______________________________________________________________________________________________

Chef Steph

______________________________________________________________________________________________________

Today’s Workout

In teams of TWO

With a 7 minute running clock, complete the following:

2 Shuttle Runs
30 Burpees
400m Weighted Run (200m/partner)

+

AMRAP Wall Ball/KB Swings/Sandbag Lunges

Split the workload evenly between partners. One partner works at a time, with the exception of the burpees. After you’ve completed the shuttle run, burpees, and weighted runs, use the remaining time to complete as many reps of wall balls (rd1), KB swings (rd2), and sandbag lunges (rd3). Two minutes of rest between three total rounds.

____________________________________________________________________________________________________

Anyone have any other reasons of why they CrossFit, post to comments!

Mike: So I can clean the gym!

__________________________________________________________________________________________________

Today’s Workout

NFT:

-Bulgarian DB Squats- 4×8/8

-35 GHD Hip Ext

-25 T2B

+

“Cindy”

20 Min AMRAP

-5 Pullups

-10 Pushups

-15  Air Squats

__________________________________________________________________________________________________

____________________________________________________________________________________

Today’s Workout

NFT: 3 RDS-

-Rest 30 secs between the different  movements and use same wieght for everything!

-Turkish Get-up (2 reps/arm)

-10 Goblet Squat (3sec. descent)

-20 KB Swings

+

“Air  Force”

Complete the following for time, but do 4 Burpees at start of each minute:

-20 Thrusters (95/65#)

-20 SDHP (95/65#)

-20 Push Jerk (95/65#)

-20 OHS (95/65#)

-20 FS (95/65#)

____________________________________________________________________________________

___________________________________________________________________________________________________

Today’s Workout

Clean & Jerk 1.1.1.1.1 (asc.)

 Fitness-Work on just the PUSH/SPLIT JERK w/ a rack!

 Performance- Find 1RM C&J!

+

FOR TIME:

Block Run

then…

 2 Rds of:

-50 DU’s

-25 Mountain Climbers

then…

Block Run

___________________________________________________________________________________________________

________________________________________________________________________________________________

Today’s Workout

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

________________________________________________________________________________________________

I know we are all tired of looking at this pile, please pick up your clothes by end of week or else…

We are planning to do something different with this storage area in the near future, these little cubbies are not doing the job and we don’t want to create long-term storage piles. Rather, something  like little cubbies for your key’s/wallets/purses/phones, and you would be resposible for keeping your other items (shoes, straps, wodbooks, water bottles) in a gym bag that you bring with you and take home or keep in your trunk!

Recommendations/suggestions are welcome!

__________________________________________________________________________________________

Today’s Workout

Are you here for FITNESS or PERFORMANCE???

Front Squats: 3.3.3.3.3 (asc.)

Fitness- Work on technique and form, use buttball and go light

Performance- Find 3RM if you’re feeling good

3RFT:

-10 Burpees

-10 Box Jump (24/20”)

-400 M Run

__________________________________________________________________________________________