WORKOUT OF THE DAY

“Grace”

For time

30 Clean and Jerks 135/95lbs

Goal Setting and Positive Self Talk with Greg Amundson

We had a great weekend!  Saturday we ventured down to Monrovia, CA (near Pasadena) to visit our friends at CrossFit Monrovia and to attend the Goal Setting and Positive Self-Talk Seminar.  Totally enjoyed the seminar; it was motivational and thought provoking.  Be prepared to be positive because CrossFit Fresno will now be a negative free zone.  We’ve always been positive, but it’s amazing how much negativity you can bring into a workout if you’re not careful.

Greg Amundson is one of the original Fire-breathers. He's a badass and at the same time down to earth and approachable. Great seminar Greg!

We had a great time and were happy to be there. You might think otherwise by looking at Jon's face (there were three people taking pictures, this picture just happened to catch me on a smile break- JA)

HAPPY HALLOWEEN!

“Fear is nature’s warning signal to get busy.” – Henry C. Link

WORKOUT OF THE DAY

10 minute AMRAP

6 Handstand Push-Ups
12 Box Jumps

Immediately following the couplet,
400m Run

Then,

10 minute AMRAP (This couplet will start exactly 5 minutes after the first couplet ends.)

8 Pistols (4 each leg, alternating)
8 Pull-Ups

Immediately following the couplet,
400m Run

This is a scored workout.  To tally the score add the time of the two runs in seconds and subtract the total of all of the reps from the two couplets.  The lower the score the better!

Strong pumpkin.

Pukie Pumpkin.

DON’T FORGET – SATURDAY CLASSES HAVE BEEN MOVED TO SUNDAY. FEEL FREE TO GET FESTIVE FOR HALLOWEEN!

PALEO CHALLENGE, ANYONE?

A few of you have expressed some interest in the Paleolithic Diet, sometimes also referred to as the Cave Man Diet, Hunter-Gatherer Diet, or Stone Age Diet.  Others look to it simply as being a biologically appropriate diet.  We had already posted this video back in May.  If you missed it then, watch it now to get down some of the basics on paleo.

Also, here’s a link to Robb Wolf’s quick start guide to paleo. (Thanks Amy!)  The quidelines are very simple, clear, and reasonable.

The Paleo Solution: Quick Start Guide

Take this information in, let it marinate, and put some serious thought into giving paleo a try.  Just so you’re not alone or overwhelmed, we’ll ease into it together.  Starting November we’ll start to discuss aspects of paleo a little bit during class and maybe do a “modified” Paleo Challenge for a couple of weeks while we’re all getting a grasp of things and making some small changes in our eating habits.  This way down the road a strict Paleo Challenge won’t seem so crazy undoable.

WORKOUT OF THE DAY

Back Squat 5-5-5-5-5

Remember that we are closed on Saturday.  Both the 9:30 AM class and the 10:30 AM free intro classes have been rescheduled to Sunday.

We will be visiting our friends down at CrossFit Monrovia and will be attending Greg Amundson’s Goal Setting & Positive Self-Talk Seminar. If you don’t know who Greg Amundson is just go to the CrossFit.com exercise and demo section and search the videos for Greg Amundson or Greg A in the title. He’s been a CrossFitter for a long time and although he looks intimidating, he’s a real nice guy.

Here is a video from one of Greg’s seminars.

“Positive Self-Talk: Defining Your Terms” with Greg Amundson from chanson on Vimeo.

HEADS UP – SCHEDULE CHANGE! Classes on Saturday, October 30th have been rescheduled for Sunday, October 31st.  Yup, Halloween!  Feel free to dress up!

WORKOUT OF THE DAY

5 Rounds for time

1 Rope Climb
15 Burpees
20 Steps Lunge Walk

Last left standing, or in this case running. Carol is cheered on as she finishes "Death by 10 meters."

It’s WEAR PINK WEDNESDAY! Get a little pink on–maybe a t-shirt, socks, bandana, beanie, or whatever–in honor of breast cancer awareness month when you come in to wod.  Guys, that means you too!

WORKOUT OF THE DAY

Shoulder Press 1-1-1-1-1-1-1

We last did this workout August 19, 2010.

Earlier in the year we posted a lot of posts about the CrossFit Games. The goal of the CrossFit Games is to find the fittest athletes. There is another competition to find the greatest athlete: the decathlon. The decathlon is an Olympic event and the winner is generally considered the “World’s Greatest Athlete.”

The Decathlon consists of 10 events over two days:

Day 1

100 Meter Sprint
Long Jump
Shot Put
High Jump
400 Meter Sprint

Day 2
110 Meter Hurdles
Discus Throw
Pole Vault
Javelin Throw
1500 Meter Run

Bryan Clay is the best athlete that you’ve never heard of.  He is the reining decathlon Olympic champion a.k.a. “The Worlds Greatest Athlete.”

WORKOUT OF THE DAY

30 Kettlebell Swings, 1.5/1 pood
30 Ring Rows
6 Tire Flips with two jumps each flip (jump into the middle and back out)
30 Dowel Crunches
50 m Overhead Plate Walk, 45/35lbs
30 Kettlebell Sumo Deadlift High Pulls, 1.5/1 pood
30 Rings Dips
30 Lateral Cone Jumps
30 Toes-to-Bar

and finish with a 400m Run

It’s time for a chipper! In this workout, start with any exercise and then continue on in order from that point until you have completed the first 9 exercises. After the 9 exercises, immediately finish-up with the run. So, for example, if you start with the 30 ring dips you will then do the lateral cone jumps then the toes-to-bar and then move to the beginning of the list and continue in the order listed, finally finishing with the run. Time!

Jessica demonstrating a dowel crunch.

“Motivation is what gets you started.  Habit is what keeps you going.”  -Jim Rohn

WORKOUT OF THE DAY

“Angie”

For time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps for one exercise before moving on to the next exercise.

Katie Doherty, one of Rosanna's private clients, with an excellent lockout at the top of a thruster.

You've seen Kelly before. Also a private client of Rosanna's, she's getting some ring dips in.

Matt Mendoza, one of Rosanna's students at Fresno State, catching his breath between pull-ups.

HEADS UP – SCHEDULE CHANGE! Classes on Saturday, October 30th have been rescheduled for Sunday, October 31st.  Yup, Halloween!  Feel free to dress up!

ALL FUZZED UP?
Came across this video in a blog post earlier this year from San Francisco CrossFit.  In the video Dr. Gil Hedley, does excellent work at explaining, in layman’s terms, the sliding properties of tissues in the body and the significance that movement and stretching play in supporting these properties. The take away lesson from the video: If you don’t want to get fuzzed up, get moving!

Aside from coming in to CrossFit Fresno regularly for your WOD, what else should you be doing to keep the fuzz away?  Watch Kelly Starrett’s daily Mobility WOD and follow accordingly.  We posted his first episode when it came out more than two months ago.  Below is the video to Episode 63.  A few minutes a day is all it takes to keep the fuzz away.  Enjoy!

WORKOUT OF THE DAY

“DT”

5 rounds for time of:

12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs

We last did this workout August 24, 2010.

Some of you have already met Jerry Lamigo.  He’s a coach out of CrossFit One World in Union City.  Jerry is going to be living in Fresno for a few months and working out with us while he and his business partners open up a Tuttimelon in the Fashion Fair Mall.  Be ready folks for some great frozen yogurt and gelato to come to town!  Tuttimelon opens November 20th.  We’ll have to take a field trip there.

Jerry doing a muscle-up as part of the 30 muscle-ups for time wod.

Notice how close Jerry keeps the rings to the body.

Yes, just 29 more to go!

GOOD THINGS COME IN PAIRS!

In honor of Breast Cancer Awareness Month: 20% OFF CLASS PACKAGES!!! To get the discount, grab a friend, come on in, and sign up together for the same package.  Offer valid October 22nd to the end of the month.

Interested? Call 559.492.0432 or email jon@crossfitfresno.com

WORKOUT OF THE DAY

5 rounds for time

15 Power Snatches, 95/65lbs
400 meter Run

Representing in PINK this past Wednesday!

Jane working on her ring dips.

Lisa and Amy jumping the tire in pink. Jessica forgot her pink.

Prepping for deadlifts, Carol wearing some cool pink argyle socks and Ruben sporting a lovely shade of pink.

WORKOUT OF THE DAY

For time

30 Muscle-ups

Can’t do a muscle up?  Don’t worry we got a version for you.

Here’s a great video from the CrossFit Games.  In this video the guys are doing muscle-ups and squat snatches.

It’s WEAR PINK WEDNESDAY! Get a little pink on–maybe a t-shirt, socks, bandana, beanie, or whatever–in honor of breast cancer awareness month when you come in to wod.  Guys, that means you too!

WORKOUT OUT OF THE DAY

Deadlift 1-1-1-1-1-1-1

Meet Lisa Vargas.  After coming in for our Free Intro Class this past Saturday, she  is now officially a CrossFitter! Watch your back in any wod with running in it, she’s fast and will come after you if you get ahead of her.

Lisa mastering her squat technique.

Lisa holding her own, first time on a rower. Amy on the left, Jessica on the right.

WORKOUT OF THE DAY

Four rounds for time

400m Run
50 Double-Unders

We last did this workout July 8, 2010

Welcome to our newest CrossFitter Scott Sudjian.  He’s actually one of our business neighbors.  He and his wife run their business on the other side of the building from us.  We love that our neighbors are interested in improving their fitness.  Great things are ahead Scott!

Scott showing great squat form on his first day.

Scott and Rosanna going low on the push-ups.

WORKOUT OF THE DAY

“Chelsea”

In 30 minutes, each minute on the minute do

5 Pull-ups
10 Push-ups
15 Squats

If you fall behind keep going until the thirty minutes are complete. If you can complete all the rounds as rx’d increase the reps scheme to 6, 12, & 18.

Marty dog Report

Marty is back and ready to resume her duties.

As many of know Marty got sick about three weeks ago.  We wanted to let you know that she is now healthy and as energetic as ever.  She lost about 3 pounds over two and half weeks which is a lot for a 16 pounder, but her appetite is back to normal.  So if you haven’t seen her in a while, don’t worry she’ll be around.

When:  October 16, 2006
Where:  Kauai
What:  4 years ago, after almost 10 years of blissful unwedded togetherness, we finally got hitched!