Workouts

Fear The Beard

by Ryan on February 5, 2012

I bet a lot of you guys think that I’m just lazy and hate to shave, and thus have let my beard grow for the last few months.  Well I’m here to tell you today that my beard is actually a performance enhancing tool!  Turns out that people with beards actually perform better at altitude!  Check this out:

Beards Better at Altitude Say Scientists

Moral of the story: beware when challenging me or any of my bearded brethren to a high altitude match of physical prowess!

-Ryan

=============================================

Monday’s Benchmark WOD:

“Jackie”

Row 1Km
50 Thrusters (45/35)
30 Pull Ups

Compare to:

4/13/10,
1/24/11,
5/23/11,
10/3/11

{ 0 comments }

Paleo In the News

by Ryan on February 2, 2012

Finally!  The big name scientists are starting to come around!  A big thanks to Marcia Macomberfor consistently forwarding on great articles.

UCSF Scientists Declare War on Sugar in Foods

-Ryan

=================================================

Friday’s WOD:

Snatch Pulls – 7 sets of 3 at 110-125% of 1RM snatch

Tabata Running

rest 1 minute

Tabata Sit Ups (scalable up to GHD)

{ 0 comments }

Mud Run & Handstands and SDHP WOD

February 1, 2012

You you Hard Core CrossFitters, wanna do a fun and muddy race in April? Let’s all head out to the Central Valley by Tracy, a place you never stop cuz it’s in the middle of nowhere, and tackle some obstacles and get muddy together. Info is here, and Sunday April 22 is the date. Let’s [...]

Read the full article →

Wild Life & Strength Day

January 31, 2012

Does this woman look familiar to you? Myka Felt, Wine Country CrossFitter and 49er Gold Rush Cheerleader! You GO Myka! We are so proud of YOU! -Beth   _________________________________________________________________________   Back Squat:  Perform 3 sets of 5 reps at 85% + of your 1 rep max. Zurcher Squats: 10, 10, 10 (start at about 50% [...]

Read the full article →

POSE Work and Pull Up WOD

January 30, 2012

POSE work 4 rounds: 400m Run 25 Pull Ups

Read the full article →

Shoulder Rotation and its Relation to Push Ups

January 29, 2012

I’ve posted this a couple of times before, but it bears repeating, especially after seeing some of the push ups around the gym this week. Get those shoulders rotated correctly and save them for life!   -Ryan Monday’s Benchmark WOD: Isabel 30 Snatches for time Men 135# Women 95# Compare to 1/17/11, 5/16/11, 9/26/11

Read the full article →

RDLs and Jump WOD

January 26, 2012

Romanian Deadlifts – Work up to heavy set of 5 Complete 7 rounds: 1 Run to Telephone pole 10 Clapping Push Ups 10 Nine Foot Touches For the 9 foot touches: Rx’d = touch 9ft (our highest pullup bars (the cross bars)) Scale by lowering to something that is close to a 1rm jump (Compare [...]

Read the full article →

Meet Matt Calcutt, Press & SlamBall WOD

January 25, 2012

A little over a year ago Matt Calcutt saw our sign out on Soscol Ave and happened by. Matt lives in Truckee with his wife Tina, and works at Squaw Valley as ski patrol. He has over 20 years on the job there, so he has the liberty to work when the snow is fresh [...]

Read the full article →

Strength Day

January 24, 2012

A few thoughts from Coach Emilie!   Anyone else been getting the winter blues? I know – until just a few days ago we were having beautifully gorgeous sunny days, so what am I complaining about? But, if you’re at all like me, chances are you’ve been stuck inside at your desk, typing away at [...]

Read the full article →

Paleo on CBS & Lumberjack 20

January 23, 2012

Hey you Paleo enthusiasts, on Tuesday night at 10.30PM CBS/KPIX channel 5 is doing a special look at the Paleo diet and CrossFit. Set your DVR to record, and then share it with all your friends and family!   -Beth ______________________________________________________________ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats [...]

Read the full article →