Happy 1st Anniversary to us!

WORKOUT OF THE DAY

For time

1 Run of 400m, then

3 Rounds

1 minute of Double-Unders
20 Body Weight Deadlifts
11 Burpees

Your score is your time minus the Double-Unders.

Here are some pictures from our first month.

SHE’S BACK!

WORKOUT OF THE DAY

“Fran”

For time

21-15-9
Thrusters, 95/65lb
Pull-ups

We last did this workout just two weeks ago.

The last time Fran blew in, many fought the fight, but some victims were left behind. Let’s see how we all come out this time around.

The CrossFit Open – The New Site and Programming

“…so anyone can participate, super reasonable volume, it’s going to be a blast!” Tony Budding, CrossFit HQ

WORKOUT OF THE DAY

For time

400m Run

21-18-15-12-9 of

• Overhead Squats, 95/65lb
• Push Jerks, 95/65lb
• Pull-ups

400m Run

WORKOUT OF THE DAY

4 Rounds for time of

Walking lunge 50 meters
50 Sit-ups

Trailing knee should gently kiss the ground on each lunge.

We last did this workout on December 21, 2010.

Have you bought your 2011 CrossFit Games tickets yet?

You just have days left to buy tickets at the rock bottom price of $40.

When: The 2011 Reebok CrossFit Games will be held from July 29th-31st.

Where: Fans can purchase tickets through Ticketmaster.com, all Ticketmaster outlets and venue Box Offices.

The Games will take place at the Home Depot Center in Carson, CA. The 125 acre facility, located on the campus of California State University Dominguez Hills, is a fantastic venue for our sport, with the Tennis and Track stadiums being the main arenas again, each with 8,000 seats.

How Much: Please note that standard Ticketmaster prices and applicable taxes will apply to the listed prices.

- Now through March 1st, 3-Day General Admission tickets are on sale for $40.

- After March 1st, 3-Day General Admission tickets will cost $50.

- Beginning July 1st, 1-Day tickets will go on sale for $25, assuming availability.

2010 CrossFit Games Recap:

SO YOU KNOW THE “CHANGES AHEAD” WE MENTIONED LAST WEEK…

Well get ready to see more of Jerry Lamigo helping out and coaching in an evening class or two at CrossFit Fresno. Most of you already know Jerry and have benefitted from some pointers from him. But for those of you who haven’t yet had the pleasure, this Thursday during the 5PM class will be your opportunity.

If you haven’t had the chance to chat with Jerry and learn a little about him, let us share some info with you. We actually unknowingly first crossed paths with Jerry back in October of 2009 during our Level 1 Certification. At the time he trained out of the very well-known CrossFit One World in Union City. After receiving his certification he became a part of One World’s coaching staff. Like Jon, Jerry’s competitive drive and desire to push himself lead him to compete in the 2010 CrossFit Games Nor-Cal Sectionals.

When within the past year or so the business opportunity to get together with partners and open up the very yummy frozen yogurt/gelato shop Tuttimelon at Fashion Fair Mall presented itself, Jerry found himself leaving the Bay Area to relocate to Fresno. We were happy to welcome him into our CrossFit Fresno family when he came to town, and he hasn’t left since!

We’re excited to have Jerry officially a part of our coaching staff. He brings with him new perspectives, different methods, and a fresh approach. One of the great things about CrossFit that draws a lot of people to it is the variety in the training. So we’re very much looking forward, just as we hope all of you are looking forward, to the variety that Jerry will be bringing to classes.

WORKOUT OF THE DAY

“The Bear Complex”

A sequence of The Bear Complex is:

• 1 Power clean
• 1 Front squat
• 1 Push press
• 1 Back squat
• 1 Push press

You will perform seven sequences in a row to constitute one round. You may rest at any point during a sequence except when the bar touches the ground. The bar is touch and go when it is on the ground. Perform five rounds. Rest as needed between attempts. You are shooting for max weight in last round.

We last did this workout October 14, 2010.

Our certification photo, probably the worst quality photo in CrossFit Certification history. Jon and Rosanna are in the bottom row just to the left of center and Jerry is just two people to the left of Jon.

When Lisbeth wrote this it may have been a mental note to herself, but we definitely can relate.

10 WAYS TO BE A BETTER CROSSFITTER posted February 22, 2011 on crossfitlisbeth.com:

Warning: I wrote this post to myself. But if the lifting shoe fits . . .
10.  Hold the bar straight.

9.  Pay attention to your breathing.

8.  Use less chalk. Really.

7.  Read the CrossFit Journal articles and watch the videos. What’s this going to take? Like 15 min a day? Worth the time and worth the $25 per year. Stop whining and commit.

6.  Stop whining and commit. Yeah, that was so good and simple, it needed to be said again and for like all of life.

5.  Put sh** away where it belongs. You might call it housekeeping but, really, it’s a form of discipline. You don’t want bumpers or collars or KBs or whatever all over the place. Pick your item, use it, and put it away. Mental discipline is as important as physical discipline, maybe even more so.

4.  Get to class 15 minutes early, all the time. Use that extra time not to chat or work on stuff you’re good at — use it to suck. Suck at L-sits, suck at deadhang pull-ups, suck at KB snatches. All the stuff you and your ego have been avoiding. Put on your big girl panties and do the stuff you don’t want to do. It’s called being a grown-up. And a CrossFitter. Go do it.

3.  Shut up about programming. Nobody’s ever happy with programming unless they’re the ones doing the programming. Do the workouts. If you’re getting stronger and quicker and feel better, guess what? The programming is working. And if you’re not getting stronger or quicker and you don’t feel better, grab a coach and address your concerns privately.

2.  Pay attention. Stop chatting and daydreaming and goofing off. Focus.

1.  Stop praying at the bar. Gather yourself, address the bar, breathe, and lift. Don’t make it more complex — in movement or thought — than it needs to be. Lift the flippin’ bar.

Do you have your own list of ways to be a better CrossFitter?

WORKOUT OF THE DAY

Death by 10 meters (or at least our take on it)

With a continuously running clock do a 10 meter run the first round, 20 meters the second round, 30 meters the third round… continuing as long as you are able.

For each level the rounds will increase by 30 seconds

• Level 1: rounds 1 to 8 – 30 second rounds
• Level 2: rounds 9 to 16 – 1 minute rounds
• Level 3: rounds 17 to 24 – 90 second rounds

Looking forward to your return to class Carol!

Aaron during a med ball sprint relay. Don't worry, you won't be carrying a med ball in your run today.

WORKOUT OF THE DAY

Squat Clean 5-5-5

Rest,

In 10 minutes do as many rounds as possible of

12 Push-ups
12 Squat Cleans 95/65lbs

The CrossFit Open is coming to CrossFit Fresno!

Are you going to compete in the CrossFit Open?  Of course you are.  It’s here, it’s cheap, and you get to see how you stack up against the rest of the CrossFit World.  Watch this video to get the low-down.

WORKOUT OF THE DAY

“Fight Gone Bad”

3 Rounds of

Wall-ball, 20/14lbs (Reps)
Sumo deadlift high-pull, 75/55lbs (Reps)
Box Jump, 20″ (Reps)
Push-Press, 75/55lbs (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

We last did this workout September 25, 2010.

It is CrossFit etiquette to introduce yourself when you see someone new.  Here are some new faces, so say hi when you see them in class.

Saqib

Kristin is back! Now a mom, Kristin is ready to show everyone why mothers make the best CrossFitters (they're tough!)

Denise and Erin

Manuel

Jenn

WORKOUT OF THE DAY

In 24 minutes complete as much as possible of

50 Pull-ups
100 Push-ups
150 Squats
200 Sit-ups

then as many Burpees as possible,
do 2 Deadlifts @ 70% of Maximum Effort at the start of each minute for the first 12 minutes

WORKOUT OF THE DAY

For Time

21 Thrusters, 75/55lb, 50m Farmers Carry, 2/1.5 pood each hand, 30 Double Unders
18 Thrusters, 75/55lb, 50m Farmers Carry, 2/1.5 pood each hand, 30 Double Unders
15 Thrusters, 75/55lb, 50m Farmers Carry, 2/1.5 pood each hand, 30 Double Unders
12 Thrusters, 75/55lb, 50m Farmers Carry, 2/1.5 pood each hand, 30 Double Unders
9 Thrusters, 75/55lb, 50m Farmers Carry, 2/1.5 pood each hand, 30 Double Unders
6 Thrusters, 75/55lb, 50m Farmers Carry, 2/1.5 pood each hand, 30 Double Unders

We last did this workout September 8, 2010.

From the 2010 CrossFit Games.

Coach Glassman on the upcoming CrossFit Open.

Have got to share a comment one of our awesome members made on our Facebook page after running in the rain and hail during the WOD:

“If you want the rainbow, you gotta put up with the rain.”  – Janeen Luna

Now that’s the attitude that we’d like all of our members to have! Yes, sometimes things aren’t so pleasant and you have to run in the rain or do an exercise you aren’t crazy about, but after the fact, you end up with something pretty great; like a PR, more confidence, your first double-under, or a rainbow. Thanks Janeen!

WORKOUT OF THE DAY

For time

21 Wall Balls 20/14lbs
5 Hang Power Cleans 155/105lbs
18 Wall Balls
5 Hang Power Cleans
15 Wall Balls
5 Hang Power Cleans
12 Wall Balls
5 Hang Power Cleans
9 Wall Balls
5 Hang Power Cleans
6 Wall Balls
5 Hang Power Cleans
3 Wall Balls
5 Hang Power Cleans

Sometimes it Rains

Would you let a little hail and a down poor get in the way of your workout?

Natalie powers through the rain.

That's not dandruff!

Will and Chad finishing strong.

Erika finds another good reason to have a CrossFit emergency kit (one with dry clothes, esp. socks).

CHANGES AHEAD…

All right good folks, you’ve all probably noticed all the new faces that have slowly but surely been making their way into our little community.  And as this has been happening we hope that those of you who have been around a little longer have been welcoming and making the new guys  feel at home.  You remember what it was like being the new guy, don’t you?

During this exciting time of adjustment and cultivation, we want to continue to provide EVERYONE with the best coaching possible in our classes.  So as some of you are already aware, we will be making some changes to the Class Schedule in the next few weeks.  At this point nothing is set in stone.  We’re still tossing ideas around and will more than likely enact a trial period of sorts while we test these changes out.

Some of the changes we’re considering:

1. Adding a 7AM class a couple days a week.
2. Adding a 430PM or 445PM class 2 to 3 days a week.  This class will be designated for those who have demonstrated a need for more specialized attention and/or significant modification to class WODs.
3. Pushing the 5PM class back to 530PM.
4. Pushing the 6PM class to 630PM.
5. Adding another coach.

Naturally we will let you all know when these changes begin and whether or not it looks like they’re keepers.  Again, we want to stress that the motivation for these changes is our goal of trying to meet everyone’s special needs while still maintaining the integrity of our small-group-training and program objectives.

We hope you can be understanding and patient as we evolve and experience some growing pains.  We want you, our members of our little CrossFit Fresno Family, and your fitness to evolve with us.

WORKOUT OF THE DAY

4 Rounds of

500m Row
400m Run
Rest 3 minutes

Record the time for each round

WORKOUT OF THE DAY

In 20 minutes do

30 Kettlebell Swings 2/1.5 pood
60 Sit-ups
60 Push-ups

Then, as many rounds as possible of

5 Kettlebell Swings 2/1.5 pood
10 Sit-ups
10 Push-ups

We last did this workout November 3, 2010.

If you haven’t heard of parkour or free running check out these two videos.

Happy Valentine’s Day!

And your date today is with the always charming, yet very demanding…FRAN!  Have a great time with her!

WORKOUT OF THE DAY

“Fran”

For time

21-15-9
Thrusters, 95/65lb
Pull-ups

We last did this workout November 8, 2010

More new faces!

Tim

Danny