OPEN UPDATE (In case you missed it in the last blog post)

Here is the second Open workout: Workout 12.2

This week we plan on having Open Workout 12.2 be the regular WOD for Friday instead of Thursday.  A couple of you have already let us know you need to do 12.2 on Thursday, which we will happily have you do before a regular class.  We will still have regular classes Saturday at 9AM and 1030AM.  If you want to do 12.2 before class on Saturday at our box let us know, we can set that up too.

ROAD TRIP

For those of you guys who are interested in doing 12.2 in a more competitive setting, CrossFit Merced has invited us to join them for the workout this Saturday at 10AM at their box. Along with their athletes, there will be athletes from CrossFit Parabellum and CrossFit FTF doing the workout as well. Should make for a good time! Let us know if you’re interested and maybe some of us can carpool.

PLEASE POST ON OUR FACEBOOK PAGE IF YOU ARE PLANNING ON GOING TO MERCED.

WORKOUT OF THE DAY

Skill Work/Practice

Bridge Ups
Rope Climb
Tire Flips

then,

20 min AMRAP

1 Push-Up
1 Sit-Up
10 Lunges
2 Push-Ups
2 Sit-Ups
10 Lunges…

Continue this pattern increasing the Push-Ups and Sit-Ups by 1 rep each round for the remaining time.

Rest as needed.

then,

3 minutes as many Double-Unders as possible

FLASH BACK: 2 YEARS

OPEN UPDATE

This week we plan on having Open Workout 12.2 be the regular WOD for Friday instead of Thursday.  Just as all Open Workouts, it will be released on the Games Site at 5PM Pacific Time on Wednesday.  If you would prefer to do 12.2 on Thursday, let us know and we will have you come in early to do it before the regular class.

For those of you guys who are interested in doing 12.2 in a more competitive setting, CrossFit Merced has invited us to join them for the workout this Saturday at 10AM at their box.  Along with their athletes, there will be athletes from CrossFit Parabellum and CrossFit FTF doing the workout as well.  Should make for a good time!  Let us know if you’re interested and maybe some of us can carpool.  We will still have regular classes Saturday at 9AM and 1030AM.  Again if you want to do 12.2 before class on Saturday at our box let us know.

And the WOD… chance of running 100%, chance of rain 60%.  Really?!  Yes, really.  Purely coincidence.

WORKOUT OF THE DAY

3 rounds for time

15 Snatches, 75/55lbs (Focus: This should be one fluid motion. Catch low and go right into the squat.)
9 Handstand Push-Ups

then,

5 rounds

Run 400m

Rest precisely 2 minutes between rounds.  The goal is to run fast and consistent.

REEBOK GEAR

We’re going to hold off ordering Reebok Gear until this weekend or so.  Email me (rosanna@crossfitfresno.com) as soon as possible with what you want.  Thanks!

WORKOUT OF THE DAY

Deadlift 3-3-2-2-1-1-1

then,

3 rounds of as many reps as possible

Double-Unders
Box Jump, 24/20″
Kettlebell Swing, 53/35lbs

On a continuously running clock, you will spend 1 minute at one station and then on the call to rotate move on to the next station and so on. Keep a continuous count of all of your reps. Rest 1 minute between rounds.

WEEK 1 INTRASQUAD FAMILY FEUD RESULTS

TEAM GREEN – Total:  977     Average:  75.2

TEAM BLUE – Total:  921     Average:  70.8

TEAM PINK – Total:  910     Average:  70

The first week of the 2012 CrossFit Games and our Intrasquad Family Feud has come to an end.  This burpee workout definitely came as a surprise to everyone.  And it was great seeing everyone step it up for their respective teams.  You can see from the results above that Team Green proved it’s all about team effort, not so much about the individual.  Curious to see what’s in store for this week.  Can’t wait for 5PM on Wednesday.

Notice the WOD includes bench press?  We know some of you have been waiting patiently for this.  Our new benches arrived a few days ago and some of the guys (Dan A., Kevin, and Jeff S.) were kind enough to put them together Sunday morning.  Thanks guys!

WORKOUT OF THE DAY

“Lynne”

5 rounds for max reps of:

Body Weight Bench Press
Pull-Ups

We last did this workout September, 2011.

OPEN WORKOUT 12.1 UPDATE AND FINAL CALL: 10AM

New leader score for the men was put up Saturday morning by Dane with 109 burpees on his second attempt.  Donna is still the leader for the ladies with 90 burpees.  Thrilled with EVERYONE  for giving it another go!  Almost everyone saw improvement and we are so proud of all of you for putting your all into this!  You still have one more shot to hit the burpees Sunday at 10AM if you’re interested.  Then don’t forget to log your scores on the leaderboard.  Deadline is Sunday 5PM Pacific Time.

GOOD TIMES AT METALMARK

Check out some of your fellow CrossFitters putting their fitness to work doing some indoor rock climbing.  It was a fantastic time watching everyone put what they’ve gotten out of CrossFit to the test.  Because a big part of why we CrossFit is, as stated in World Class Fitness in 100 Words, to “Regularly learn and play new sports”.  Happy for those of you who realized you can actually rock-climb and enjoy it!

Big thanks to Laryssa for facilitating this CrossFit Fresno Family outing and for teaching us all the “ropes”.  And thanks to those of you for belaying others and to everyone for just coming out.  Lucky to have so many great folks a part of our family!

CROSSFIT FRESNO FAMILY OUTING

WHAT:  Indoor Rock Climbing

WHERE:  MetalMark, 4042 N. Cedar Ave (from 168 take the Ashlan exit, head west toward Cedar and take a left toward the tall building)

WHEN:  Saturday/February 25th show up between 1230PM and 1PM.  We’ll keep going until you’re all climbed out or just hungry.

COST:  $21 (includes the climbing, a harness, and climbing shoes for the day)

POST-CLIMB GRUBBING:  Yosemite Falls Cafe (at Granite Park)

OTHER DETAILS:  Let’s get some of you in earlier, 1130AM to NOON, so Laryssa can teach you how to belay and then you can get tested to do it.  Wear comfortable clothing, like maybe your CrossFit Fresno t-shirt to represent or other workout clothes.

INTRASQUAD FAMILY FEUD UPDATE: TEAM ASSIGNMENTS

Remember, our goal with team assignments was to create teams that are as closely matched as possible over the five week Open competition.  Here are the teams.

Team Blue: Adam, Amy, Chris, Donna, Dustin, Erica, Jesse, Joe, Krissy, Marisa, Matt R., Tom.

Team Green: Ali, Allison, Che, Dane, Greg G., Jen, Jeff, Kathy, Kevin, Lisa, Nicole, Rosanna, Ryan E.

Team Pink: AJ, Dan A., Greg M., Kourt, Kristy, Laryssa, Marcus, Max, Michael, Natalie, Paul, Renee.

SPECIAL SUNDAY CLASS FOR INTRASQUAD/OPEN

We will be having a special class on Sunday at 10:00AM for the Open.  The workout will be workout 12.1 from the Open.  You do not need to sign up for this class, you just need to be part of the IntraSquad Family Feud.

WORKOUT OF THE DAY

Skills or Workout 12.1

then,

“Nate”

20 min AMRAP

2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 70/53lbs

We last did this workout July 14, 2011.

INTRASQUAD UPDATE

We now have 37 athletes competing in the CrossFit Open and IntraSquad Family Feud. The deadline to sign up for the Open is Sunday, but for the Family Feud we need all participants to be signed up by 5PM Friday. We will release the team lineups in Saturday’s blog post.  Remember, we will be putting together three teams with the goal being to have all teams be even in the overall average ability of all teammates.

Don’t forget, once you have a score, login to your CrossFit Games page and enter it. On your Games page you will see the “Submit Workout 12.1 Sore” link in the righthand column. Once you have submitted the score we will validate it.

We will also be having a special CrossFit Open workout on Sunday just so you can improve your 12.1 score. We will let you know the exact time in Saturday’s post.

WORKOUT OF THE DAY

10 min AMRAP

20 Wall Balls, 20/14lbs
15 Toes-to-Bar

then,

For time

21-15-9
Power Clean, 115/75lbs
Thruster, 115/75lbs

THE GAMES SEASON HAS BEGUN

There is still time to join Team CrossFit Fresno.  And you know you want to!  As of this very moment, our team total stands at 29 athletes.  One of our goals going in was to have the biggest team in the Fresno area, which we have done so easily thanks to all of you!  We were also hoping to have more athletes than CrossFit Merced, that currently has 34 athletes.  So we need a few more of you to register!  Do it now!  Remember, you’re all doing the workouts anyway, so why not make that workout count and officially join the Open to help out your team.

Yay burpees!  We know that when you signed up for the Open your greatest hope was that they would program an all burpee WOD.  Well here it is!  The standards for this workout are pretty straight forward.  Watch Dave Castro and Adrian Bozeman go over the details and Kris Clever and Becca Voight actually do the WOD in the video below.  Both ladies broke 100 reps easily.  Will you?

WORKOUT OF THE DAY

Open Workout 12.1

Complete as many Burpees as possible in 7 minute

then,

Front Squat 3-3-3-3-3

“As you grow older, you’ll find the only things you regret are the things you didn’t do.”  –Zachary Scott

THE OPEN IS JUST ABOUT HERE!

So are you all filled with anticipation?!  The very first workout of the Open will be announced online Wednesday at 5PM Pacific Standard Time on The CrossFit Games Site.  There’s still time to be a part of this amazing event as a member of Team CrossFit Fresno.  Sign up Here now.  The Open workouts will be a part of our regular programming anyways, so everyone will be doing them regardless.  And since you’ll be doing them, you may as well be on the team, right?!  Besides, it’s going to be so much fun with our “Intrasquad Family Feud”.  We have gotten such a great turn out so far, which really makes us so thrilled!  We love that so many want to be a part of this with us.  You guys really are our family and we just want to share in the fun and good times and healthy competition with all of you.  We first thought we’d just have Team Blue and Team Green, but since we have more of you awesome peeps signed up we will also have Team Pink.  We will be do our best to assign you guys to teams to try to even out the playing field.

So the way it’ll work is, the Open workout for the week will be the WOD for Thursdays.  If you can’t make it on Thursday we will allow a make-up on Friday or Saturday.  We will do our best to work with your schedule.  Then, we are thinking we will run the WOD a second time on Sundays for those who want a second go.  If enough people are interested, we can make this our own little fun event.  After the WOD we can even do food or drinks if you like or go out to grab a bite.  Let us know what you think.  Remember this is about you, our family, so give us some input.

REEBOK GEAR

In case you missed this announcement on Facebook, Paul has a one-time 20% off coupon code for Reebok.  If you’re interested in purchasing their shoes or other gear email me (rosanna@crossfitfresno.com) ASAP so that we can place one big order.  Check out their stuff here Shop Reebok CrossFit. I’m going to try out those hot looking bright yellow Nanos!  Awww yeah!

Now on to the workout… As you can see below, running is in the forecast for this WOD, but oddly enough rain is not!  Not quite sure why most running days tend to fall on rainy days.  Sheer coincidence we suppose.  Honestly!

WORKOUT OF THE DAY

For time

1600m Run
3 minute Rest
1200m Run
2 minute Rest
800 m Run
1 minute Rest
400m Run

We last did this workout November 17, 2011.

WORKOUT OF THE DAY

Power Clean 1-1-1-1-1-1-1

then,

3 Rounds of,

1 minute max effort Pull-Ups then as many Squats as possible in the remaining time

Rest 1 min

1 minute max effort Push-Ups then as many Squats as possible in the remaining time

Rest 1 min

Lots of you fairly newer folks are now moving on to working on your kipping pull-ups, which is damn awesome!  We love that you guys are ready to progress and looking forward to mastering the kipping pull-up.  Watch Coach Carl of GWOD break it down.  In the first video he discusses excellent, efficient, and safe body mechanics in the strict pull-up.  In the second video he goes more into the mechanics of the kip.  Really watch, listen, absorb, and then apply the next time you come in early for or stay after a WOD.  And from here on out, just keep practicing.  For a lot of you the kipping pull-up is a lot closer than you think.

CROSSFIT FRESNO FAMILY OUTING

If you missed the post on Facebook, we’d love for as many of you folks as possible to join us on a trip to MetalMark for a little indoor rock climbing.  We figure we can meet there an hour or two after this Saturday morning’s WOD and just have a good time hanging around and climbing stuff.  Laryssa has been our source of info when it comes to MetalMark, and she say’s the cost for a day pass and gear is $20.  Afterwards, if anyone is interested we can go for some grub and/or drinks.  What do you think?  Comment here or on Facebook or email me (rosanna@crossfitfresno.com) if you think this might float your boat.  We’ll come up with and post details later in the week, so stay tuned.

ANOTHER T-SHIRT ORDER

Okay, so the last time we placed an order for tees we thought it would be our last of the current print.  Turned out we lied.  While we are still looking into doing some other fun and crazy t-shirt designs, our current print has become so recognizable as our calling card and synonymous with our community that we are going to continue it.  Just as with the last order, let me know what you’d want.  Choose your print color (white, blue, green, or pink), choose your top, and choose your size so we can make sure you get exactly what you want.  Some of you expressed interest in the track jackets that Jon and I have and many of you ladies are really digging the racerback tanks (myself included), these are definitely available for order as well.  As before, t-shirts are $25, tanks are $20, and track jackets are $45.  We’re thinking we may do a zip-up hoodie also if we have a design that works for the front.  We’ll check on pricing for the zip-up hoodie.  So get to me ASAP with your orders.  We’d like to head to the print shop in a couple of weeks.

WORKOUT OF THE DAY

For time, complete the following 3 micro-WODs on a continuously running clock

800m Run
3 Rounds
10 Wall Balls, 20/14lbs
10 Pull-Ups

400m Run
3 Rounds
10 Sumo Deadlift High Pulls, 75/55lbs
20 Sit-Ups

200m Run
3 Rounds
10 Ring Dips
3 Wall Climbs

SCHEDULE CHANGE REMINDER

This coming Monday is Presidents Day.  We’ll be on an abbreviated schedule.  Just have two classes, 830AM and 5PM.  Reserve your spots now.  We expect these classes to fill-up.

THE REEBOK CROSSFIT GAMES OPEN

AND

THE CROSSFIT FRESNO INTRASQUAD FAMILY FEUD

EXPLAINED

The CrossFit Open

The Open is the first round of qualifiers for the Reebok CrossFit Games.  The top athletes will move on to the Regionals.  There are seventeen Regionals around the world, and in most Regionals 60 male, 60 female and 30 teams will qualify from the Open.

CrossFit has made the Open available to everyone who is willing to participate.  Last year over 20,000 people signed up and in the Nor Cal Region more than 1,000 males and 600 females participated.  This year we expect the numbers to be much bigger.  This is your chance to see how you stack up against the world.

THE INTRASQUAD FAMILY FEUD

We created the IntraSquad Family Feud to give everyone the chance to compete on a team.

We will split the participating athletes into two even teams.  TEAM BLUE vs. TEAM GREEN!  Everyone will be contributing and everyone’s score will count.  So even the person who is the lowest scorer on the team can make the difference.

To be a part of the Family Feud you must register for the CrossFit Open.  To join the team click here: CROSSFIT GAMES

“All great changes are preceded by chaos.”  –Deepak Chopra

WORKOUT OF THE DAY

For time

15 Burpees
15 Power Cleans, 145/95lbs
15 Double-Unders
15 Deadlifts, 225/145lbs
15 Knees-to-Elbows
400m Run
15 Knees-to-Elbows
15 Deadlifts
15 Double-Unders
15 Power Cleans
15 Burpees
80m Lunge Walk
15 Burpees
15 Power Cleans
15 Double-Unders
15 Deadlifts
15 Knees-to-Elbows
400m Run
15 Knees-to-Elbow
15 Deadlifts
15 Double-Unders
15 Power Cleans
15 Burpees

40 minute time cap

This WOD bears resemblance to one we’ve done before that later came to be known as “Twin Peaks”.  We made a few changes, but kept the same set-up.  Either way, it’s still a doozy and should be a lot of fun.

HOLIDAY SCHEDULE UPDATE

This coming Monday is Presidents Day.  We’ll be on an abbreviated schedule.  Just have two classes, 830AM and 5PM.  Reserve your spots now.  We expect these classes to fill-up.

Check out the video below for some basic tips on good rowing technique.

WORKOUT OF THE DAY

Skill Work/Practice:

Turkish Get-ups
Tri-pod/Headstand/Handstand

then,

6 rounds, each for time

500m Row

Rest as needed between efforts.

FIGHT posted February 8, 2012 on crossfitlisbeth.com:

Fight.

You fight. I’m talking to you. Don’t let this world get the best of you. Don’t let it take you alive. Don’t let this world beat you until you give up. No matter what happens, you keep going. Sure, life is going to pummel you but dammit you better fight back. Kick, scratch, claw, do whatever it takes to keep breathing, keep going, to stay alive.

All you have — all you’ve ever had, really — is heart. A whole lot of fucking heart. Don’t give it up now.

Lots of people have given up on this life, on their loves, on this world. Don’t be one of them. Don’t walk this earth with a life foregone but not yet ended.

Don’t settle for less. Don’t settle for bullshit. Don’t settle at all.

Fight.

Simply refuse to be defeated. Refuse to go down. Refuse to be one of the ones who never really made it, who never really got what they wanted, who lived a life less than they could have.

Fight until your last moment, your last thought, your last breath.

Rage on. Don’t just live. Rage.

The light only dies if you let it. Don’t fucking let it. Fight.

WORKOUT OF THE DAY

Thruster 3-3-3-3-3

then,

Partner WODs

5 minute AMRAP

5 Wall Balls, per teammate, 20/14lbs

The first teammate will do 5 wall balls, then the second teammate will do 5.  Keep alternating until time runs out.  One round is complete when both teammates have completed 5 reps.

2 minutes rest

5 minute AMJAP (as many jumps as possible)

Box Jumps, 24/20″

Teammates share a box and alternate jumps, one jump at a time.

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.”  –Win Borden

WORKOUT OF THE DAY

For time

3 Sumo Deadlift High Pull, 75/55lbs
3 Push Press, 75/55lbs
Run 400m
6 Sumo Deadlift High Pull
6 Push Press
Run 400m
9 Sumo Deadlift High Pull
9 Push Press
Run 400m
12 Sumo Deadlift High Pull
12 Push Press
Run 400m
15 Sumo Deadlift High Pull
15 Push Press
Run 400m

We last did this workout April 22, 2011.

Weight vests optional.