Thanks so much to our instructor Ray Zarate for not only teaching us some important safety stuff but also for letting us shoot off 600 rounds of 9-mm’s, and letting us play with his 40, M-4, and whatever that other fun sniper-looking gun was. So glad that those of you who came out had a great time. Can’t wait for the next adventure!
You can still join us if you haven’t signed up yet. It’ll be educational and fun! They will be providing excellent instruction on some basic gun safety and handling and the actual guns. In regards to ammo, they actually recommended purchasing a box of 9-mm ammo at Wal-Mart because it will be a better price than from them. There are 50 rounds per box. If you want to do a lot of shooting, you may want to go with 2 boxes. I was thinking I’d just drop by Wal-Mart right before heading over. Let me know if you’d like me to pick you up a box or two.
WORKOUT OF THE DAY
Thruster 3-3-3-3-3
then,
12 min AMRAP
12 Sumo Deadlift High Pulls, 95/65lbs
12 Push-Ups
12 Toes-to-Bar
Double-unders is one of those skills that take patience, time, and lots of practice. What many of you folks have come to realize is that a proper jump rope, one tailored specifically to your abilities, height, and desire to be color-cooridinated doesn’t hurt either. We’ve seen how several of you have in fact improved in your abilities to string together high volumes of doubles with your own personalized jump ropes specially ordered from Rx Jump Ropes. Check out the link to the site. If you are looking to be a bad-ass at double-unders consider ordering your own personalized jump rope. Even if you don’t want to be better at doubles at least you can have a cool looking fancy rope while you do your singles.
WORKOUT OF THE DAY
Skill Work/Practice
2-3 Rounds
3-5 Ring Dip Negatives or Weighted Dips
5/5 Single Leg Box Step-Ups
3-5 Tripod Pike Up to Headstand or Straddle Up to Headstand
then,
Five 5-minute rounds
400m Run
As many Double-Unders as possible
We last did this workout March 27, 2012.
WORKOUT OF THE DAY
“Morrison”
For time
50-40-30-20-10
Wall-Ball, 20/14lbs, 10′
Box Jump, 24/20″
Kettlebell Swings, 53/35lbs
“To do something, however small, to make others happier and better, is the highest ambition, the most elevating hope, which can inspire a human being.” –Jonh Lubbock
WORKOUT OF THE DAY
Push Press 3-3-3-3-3
then,
2010 NorCal Sectionals Workout A
Against a 6-minute running clock:
800m Run
Max reps Overhead Squat, 115/75lbs
We last did Workout A as part of 3 other short workouts December 23, 2011 and on its own October 16, 2010.
Burnout tees and tanks for the ladies! Doing a special order of this lovely tahiti blue top in a woman’s tee or racerback tank. Also doing the tank in black burnout with the same print. I wear medium in these burnouts and x-small in the American Apparel tees (snug) for reference. You’ll need to PREPAY to ensure you get your hands on these! Tees $25. Tanks $20. Get your payment to me by Wed/July 4th. Don’t miss out on this HOT top!
WORKOUT OF THE DAY
For time
21-15-9
Front Squat, 95/65lbs
Burpee
Pull-Up
This week most of you should be hitting days 8 and 9 of the 20-rep back squat program. As stated last week, if you are behind a day or two get three days in this week. By this point your squats should be feeling kinda challenging which is expected as we are just about halfway through the program. It will obviously get even more challenging from here, but we know all of you will push through this. And it’ll be so worth it at the end! Remember that what we are looking for is for everyone to be squatting what was their 5RM back squat for 20 reps by the end. Just as with last week, it really is great watching your dedication to completing this program and seeing some of the changes and improvements that have already taken place. And we know that you guys are just as excited as we are with how the program is going.
WORKOUT OF THE DAY
Deadlift 1-1-1-1-1-1-1
then,
“Grace” (Power clean)
For time
30 Clean and Jerk, 135/95lbs
We last did the power clean version of “Grace” July 26, 2011. We last did the full squat clean version of “Grace” March 20, 2012.
As usual we had a fantastic time with all of our visitors! We always love seeing everyone get their first taste of CrossFit and we’re honored that they choose to experience it with us. Hope to see many of you again soon! Check out pics of the teams that pushed it through the fun WOD.
Hope you’re joining us for our monthly Complimentary Family & Friends workout on Saturday! This is your chance to give CrossFit a try and see what it’s like to be a part of our CrossFit Fresno Family. As with all of our workouts, the exercises that we will be doing can be modified to suit anyone’s ability. The workout will be done as a team so you can strategize how to get through it together, help each other out, and push each other to do better. CrossFit really can work for anyone, so long as your willing to work too. Please arrive at least 10 minutes early to fill out our waiver. Looking forward to seeing everyone!
9AM: Regular CrossFit Class (members only)
WORKOUT OF THE DAY
Skill Work/Practice:
2-3 Rounds
3-5 Skin-the-Cats
5/5 Windmills, 15-35lbs
30 sec (cumulative time) L-Sit Hold
1-2 Atlas Stone Cleans, each side
then,
“Randy”
For time
75 Power Snatches, 75/55lbs
We last did this workout August 12, 2011.
This workout is another “hero” WOD. It was created to honor LAPD SWAT member, Randy Simmons. Make sure you watch the entire video. It gets very interesting at the 4:42 mark.
1030AM: FAMILY & FRIENDS – Team WOD TBA
Disclaimer:
A better term for most of the lifts that you see in this video would be “ground to overhead”. In CrossFit the goal should always be perfection in any lift/movement that we learn. That said, the goal in many of our workouts is to get the most work done in the least amount of time (power defined). So you get this grey area in which both technique and speed suffers due to the other. Our goal at CrossFit Fresno is to slow you down while you’re learning the technique. When you’re good enough we’ll let you attack the workout.
In defense of this video, these guys were doing this workout in the name of a fallen comrade. So even though many of these guys just learned the snatch, they wanted to pay their respect. So don’t be too critical about the technique.
Last year we had a field trip to The Range where a group of us learned how to safely handle firearms and do some actual shooting. Turned out to be really fun! Even if you did it before we hope you’ll want to take part again. If you have a spouse or friend who wants to join in let us know, we’d be happy to have them join us too. The more the merrier!
WORKOUT OF THE DAY
Bench Press 5-5-5-5-5
then,
OC ThrowDown – Qualifier #1
10 minute AMRAP
75 Double-Unders
50 Box Jumps, 24/20″ (Games Style – full extension on box)
25 Shoulder-to-Overhead, 105/70lbs
We last did this workout October 19, 2011.
Let all of your family and friends know that it’s time to give CrossFit Fresno a try. Our next complimentary Family and Friends workout is this Saturday at 1030AM. To reserve a spot go to Zen Planner. Space is limited.
WORKOUT OF THE DAY
Hang Clean 1-1-1-1-1-1-1
then,
For time
12 Rounds
12 Hand-to Hand Russian swings, 53/35lbs
6 Burpees
WORKOUT OF THE DAY
“Bradshaw”
10 rounds for time
3 Handstand Push-Ups
6 Deadlifts, 225/155lbs
12 Pull-Ups
24 Double-Unders
We last did this workout November 16, 2011.
“You can’t get much done in life if you only work on the days you feel good.” –Jerry West
So pleased with how well everyone did with their overhead squat one rep max! Tons of PR’s. Several people PR’ed by well over 30lbs. Others got to 100lbs for the very first time. Love it! Even though it’s only been a couple of weeks, we’re thinking there must be something to the 20-rep back squat program we’re doing.
Speaking of the the 20-rep back squat program, most everyone should be completing days 6 and 7 this week. If you are a day or two behind make sure you get in three days in this week. Can you imagine what other progress we all will be making by the end of the 8 weeks?! We can’t wait to see it all!
Time to get your family and friends in here to see what it is that has changed your life for the better! Tell them to sign up for our next COMPLIMENTARY Family & Friends workout and experience what it’s like to be a part of our CrossFit Fresno Family. Direct them to Zen Planner to reserve their spot. Space is limited.
WORKOUT OF THE DAY
Partner WOD
2 Rounds of
1 min Max Reps of each exercise, 1 min Rest between exercises
Thrusters, 75/55lbs
Rope Climbs
Box Jumps, 24/20″
Wall Climbs
Tire Flips
Kettlebell Swings, 53/35lbs
You and your partner will rotate through the exercises together. One person works at a time.
Have you come across this video featuring Blair Morrison, multiple Games competitor and owner of CrossFit Anywhere? Chris Long brought it to our attention and we feel it has a message that everyone can benefit from.
Crossfit Fail from Greg Whiteley on Vimeo.
WORKOUT OF THE DAY
Overhead Squat 1-1-1-1-1-1-1
then,
10 minute AMRAP
5 Pull-Ups
10 Steps Lunge Walk
15 Sit-Ups
I love CrossFit Fresno! But it would be just another gym if it weren’t for all the great people who are a part of our community. I love my CrossFit Fresno Family! Thanks again to all of you for all the kind words, gestures and gifts and for making my birthday so fun. Age is just a number, have fun and stay young.
-Jon
Here’s the proper way to warm-up for hill runs.
And he doesn’t look a day over 30! Is it strange that we like to celebrate milestones in our life with exercise? We don’t think so either! So we hope you folks can join us for a fun WOD in honor of Jon’s birthday. Don’t forget we’re also hoping all of you can join us for brunch afterwards too. We’re thinking Batter-Up. Yep! That’s right, plenty of carbs will be had!
WORKOUT OF THE DAY
Fun stuff at Woodward Park
As we said in the previous post, we’ll meet at 9AM in the parking lot of the shopping center at Friant and Fort Washington before walking across the street to Woodward Park. There will definitely be some running of the hill and maybe some interesting partner stuff in different locations. If you’ve never been, it’s a decent sized park so be prepared to jog from place to place. It’ll be warm even at 9AM so dress appropriately and bring some water. Enough water to last you over an hour. Just make sure you won’t have trouble carrying around your water as we take our little jogs from location to location.
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