Sonja and Nora putting in work during Saturday's 'Pulse' WOD. #Rise.
Return of TEST Week!
Remember those WODs from a few weeks back that we said we'd be running again soon? Well- the time has come.
0620
*RE-TEST
G.I. Jane
100 Burpee Pull Ups
This is a workout dedicated to the lives lost last Saturday in Orlando, FL. The name of the club is "Pulse". The rep scheme is the date, followed by 49 reps for every person lost.
"Pulse"
For time, 6 rounds:
11 DL 155/105
16 Box Jumps 24/20
49 Squats
Before the start of this workout, let’s have a moment of silence for the lives lost, their friends, and families.
Please join us tomorrow as we perform this WOD as a tribute to the lives lost in Orlando.
Oh those lunge and burpees. But Jer is smiling:)
Your core is intimately involved in running. Pretty sure there will be an appreciation for it's role in tomorrow's WOD.
4 rounds
10 T2B
400 m. run
20 side-to-side slamballs 20/14#
Skin the dude. Alex and Jer, testing and improving their shoulder mobility/stability.
Speaking of shoulders, smoke 'em tomorrow!
A: Behind the neck Snatch grip push press
5x5, building
Then
B: 3 rounds
18 OH lunge 115/75#
18 lateral burpees over bar
Or
EnduroWOD
2 rounds
50 DB thrusters 45/30#
30 deadlift 185/125#
25 med ball clean 20/14#
15 deadlift
Results!
Eddie's Saturday WODs aren't too bad, just people flexing and clapping and stuff. So easy.
Today is all about: Grip!
Grip is important in CrossFit. Mostly so you don't fall off the bar or drop heavy sh#t. But the grip is also dependent on proximal stability in the shoulder- ever do a bottom up carry? If so, you realize this. The good news is, the harder you grip, the harder your rotator cuff muscles work to stabilize, because they figure you're lifting something heavy or holding something important. So, let this be your mantra: "don't let go."
A: skin-the-cat
X 10
Then
B: 21-15-9-
Cal row
- 200 m. farmers carry
45/30# after each round
Here is a video on Skin the Cat from our friends at Gymnastics WOD:
http://gymnasticswod.com/content/skin-cat-progression-pt1
Couple of guys, playing on the rings. And demonstrating excellent positions of stability, by the way. 30 MU for time wasn't that bad, was it?
Back to the Bar! Oh, and those pesky Triple Unders..... yeah, those....... might take a while. See if you can go As Heavy As Possible.
4 rounds
AHAP
4 power cleans
5 front squats
6 triple-unders
*score #, rx for triple-unders
Results from 30 Muscle Ups for Time- great work CF UP!
Fitness, friends and fun. Weekend Spikeball matchups put coordination, accuracy and stamina to the test, with lots of smiles and laughs.
Tomorrow we start the week with a big one:
30 muscle-ups
For time
This is the perfect gymnastic challenge with a huge metabolic twist. Watch the video of 2013's Fittest Woman on Earth, Sam Briggs, going for 30 in 3:03. Notice she is pacing, her goal is 5 every :30. Pick a reasonable time frame and try to stick with it. This might be done in 3 min or 15. We'll work with you to find an appropriate scale, so let's go play on some rings!
Happy Birthday to this CF UP OG! Lookin' good old friend! Best shape of your life?
Been a big week, finish it off with this arm burner. Ring rows don't sound bad until you carry some heavy stuff OH for a while- try it!
3 rounds
20 supine ring rows
100 m. KB(or DB) OH carry
53/35#’s
Results!
Coach Neno says "UP!" Perfecting the basics should always be priority #1.
So, maybe you thought we were practicing triple unders for fun. Or, if you knew how coach J Lau programs you'd know she was setting you up this whole time. So, if you've ever asked yourself, "how much wood could a CrossFitter chip if a CrossFitter could chip wood?" then this one is for you. And/or if you just want to play with the barbell for 20 minutes, you can do that, too.
“Cameron”
50 wlk lunge
25 C2B
50 box jumps 24/20”
25 triple unders
50 back extensions
25 ring dips
50 K2E
25 wall ball 2-for-1’s 20/14#,
50 situps
5 rope climbs
OR
EnduroWOD at 6:30pm
EMOM 20
9 deadlifts
6 front squats
3 SDHP
115/75#
Hero WOD Cameron: who is it named after?
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.
Remember your snatch outfit. Although Nic got a little tension assist from his outfit choice this day.
Tomorrow we work on one of the most complex movements in CF: the Squat Snatch. Dial it in, make some progress, and if you're ready, go heavy.
(sq) Snatch
2-2-2-2
Amrap 6
3 tall snatch 95/65#
3 wall walks
Best. Snatch. Video. Ever. Period. Chad Vaughn, makin' it look easy.
1. How long have you been doing CrossFit?
Approximately 1.5 years
2. What are some things you’ve accomplished since starting?
Fitness, strength, endurance and greater flexibility & coordination.
3. Are you working on any new CrossFit goals or PRs?
Just to continue improving my overall level of fitness, and improve my overall athletic abilities.
4. Favorite cheat meal.
That will make me look bad. I love to cook – and eat.
5. What’s your favorite outdoor activity?
Surfing, Snowboarding, Hiking, CrossFit and playing with our dogs.
6. What’s your favorite indoor activity?
Cooking, watching movies and sports and I guess Crossfit too (-; And reading on politics and history.
7. If you could choose to stay a certain age forever, what age would it be?
Late 20’s. I was a young dad, working and still surfing all the time. I would have spent more time with my son playing sports etc….. I don’t know where that time went.
8. If you could learn to do anything, what would it be?
Be an expert Skier and Boarder, skilled in the backcountry riding and survival. I guess I wouldn’t mind being an expert in using MS Excel, which I admittedly struggle with. I also wouldn’t mind interning with some of my favorite chefs and developing my talents in the kitchen.
9. If you were immortal for a day, what would you do?
A day to force our politicians to help the poor & neediest amongst us, right historical injustices and change our ridiculous foreign policy. You asked, but I think I’ll need more than a day.
10. If you had to change your first name, what would you change it to?
Fidel or Che. Or…I have to give that more thought.
11. If you could meet anyone, living or dead, who would you meet?
FDR and President Obama. Then maybe Beck and Steph Curry.
12. If you won the lottery, what is the first thing you would do?
Take my family on some exotic vacations. Then decide on some charitable contributions.
13. Which celebrity do you get mistaken for?
Bruce Willis and Bruce Springsteen. The former just happened with a taxi driver in NYC.
14. What song is included on the soundtrack to your life?
That is a tough one. Let’s just say the Who Quadrophenia and Pink Floyd The Wall are key albums.
15. Best concert you have ever been to?
It’s between Beck and the Beastie Boys.
16. First kiss?
Summer camp
17. Have you ever had something happen to you that you thought was bad but it turned out to be for the best?
Having to get a hip replacement!! Depressing news at first but I am so happy with the results.
18. What was one of the best parties you’ve ever been to?
Some Westside ragers and bachelor parties back in the day. I should probably take the 5th.
19. What was the last movie, TV show or book that made you cry or tear up?
Hmm, maybe the End of Madmen.
20. What’s the hardest thing you’ve ever done?
Ending things, whether it is a personal relationship, or a work relationship.
21. What did you do growing up that got you into trouble?
Arguing and challenging peoples political and or religious beliefs. And of course, partying(-;
22. What’s the worst gift you’ve ever given/received?
A velour track suit (received). I try not to give crappy gifts.
23. What do you miss most about being a kid?
NO responsibility – except school!
24. What was your favorite food when you were a child?
Hmm, maybe my mom’s Ice Cream cake. And falafel.
25. When was the last time you were nervous?
Addressing work colleagues in a sales summit. Sometimes I get butterflies when I have to address a group.
26. What story does your family always tell about you?
Overeating and getting sick when I was a kid at all my cousins Bar mitzvah parties.
27. What song would you sing at karaoke night?
It’s so cliché, but MY WAY, by Frank of course.
28. What’s your favorite word(s) (any language)?
Liberte and Fraternite
29. If you could live anywhere where would you want to live?
Biarritz, France and Agadir, Morrocco for overseas. Santa Cruz and Mammoth Calif. when I’m in Cali. It’s hard to decide.
30. Where are you from?
Born in SF in the summer of love (-;
31. What do you do for a living? Married? Kids?
Sales and Merchandise manager for a large textile company. Married for almost 23 years with one son who just graduated from Wesleyan University this past weekend (yes, I’m very proud of him).
32. What do you like to listen to when you workout?
Classic hip hop: Dre, Public Enemy, Cube, Beastie Boys etc…..Or some classic rock will do too.
Rope Climbs! Jeff and Heather, gettin' it done.
Today we taxed your grip. Tomorrow we tax your legs. Then we play with triple unders- whaatttt???
200 m. sprint x 6
Rest 1:1
800 m. jog cool down
-then-
Skill:
Triple under practice
You've seen it, you can read more about it here:
http://therxreview.com/progressing-from-double-to-triple-unders/
Team CF UP at the Spartan Super this past Saturday. How did you apply your fitness this weekend?
Team events are fun: they bring people together, there is a mutual feeling of suffering and accomplishment, and they present a challenge where you might just push a little harder than you otherwise would. Now, even though I'm not a huge fan of "participation" ribbons or trophies, after 9 miles of seemingly endless hills, dirt, dodging poison oak, sunshine and water breaks, dammit we earned this one. We had a great and incredibly strong TEAM, and I know we will be even stronger, both physically and in numbers, next year. But hey, we train for this every damn day here at CF UP, so who knows where our #fitness will take us by then.
Monday:
15-12-9-6-3
Defecit HSPU 5”/3”
5-4-3-2-1
L-sit rope climbs
Need some help kipping your way though 45 deficit HSPU (sorry, had to add it up for you)?
Oh, and we came up with something about mile 3: next time you want to say f#%k, just say fitness. Can you do it without smiling? Try it this week!
Sonja digging deep.
Friday Funday! Crush yourself and boost your "first weekend in June" metabolism with this Friday Tabata.
Tabata:
Row for cal
KBS 53/35#
DU’s
Rev. lunges (unweighted)
Jen determined to get comfortable under load. The way that weight came up, it's clear she is getting too comfortable.
Double vision.
Amrap 30
60 DU’s
8 squat cleans 185/135#
16 pull-ups
OR
Enduro WOD
Amrap 30
60 DU’s
8 squat cleans 185/135#
16 pull-ups
No, not a typo. Get it done!
Results from Wednesday!
1. How long have you been doing CrossFit? Since January of this year!
2. What are some things you’ve accomplished since starting? So far I've cut my body fat down from 23% to 16% and for the most part maintained my lean mass! I've also am able to deadlift and back squat past my body weight!
Patch lost some MAJOR weight since this photo was taken!!!! Holy smokes!
3. Are you working on any new CrossFit goals or PRs? My goal is to get my body fat down to 12% and then bulk up! I want to get all my squats (front, back, OHS) over 250lbs. In addition to that I want to conquer that muscle up and complete The Spartan Race with my CrossFitUP teammates on Saturday!
4. Favorite cheat meal. Oh gosh! There's so many!!! Besides In N Out, a good pizza with my favorite toppings (pepperoni & chorizo).
5. What’s your favorite outdoor activity? Hiking either at the Land of Medicine Buddha or in the upper campus at UCSC. It's just nice to get in touch with nature and have that moment of consciousness. Aside from that I love good concert!
6. What’s your favorite indoor activity? Do raves and good dance music in a venue count? Aside from this a good DVD or video game is always nice!
7. What chore do you absolutely hate doing? Dishes...it was my first job as a young adult.
8. If you could choose to stay a certain age forever, what age would it be? None. I'd feel sad knowing all my friends and family were growing old without me.
9. If you had to work on only one project for the next year, what would it be? My PRs!!!
10. If you were immortal for a day, what would you do? Skydiving
11.If you could meet anyone, living or dead, who would you meet? My grandparents they passed away before I was born.
12. If you won the lottery, what is the first thing you would do? I'd probably disappear and go on world venture for a few months to get some time to really meditate on what to do with the money.
13. When you have 30 minutes of free time, how do you pass the time? Music and self-choreography in my studio.
14. What song is included on the soundtrack to your life? How to Be A HeartBreaker by Marina and The Diamonds
15. Best concert you have ever been to? It's a tie between Madonna's Confessions Tour and Beyoncé's Formation Tour
V.I.P.!!!!
16. First kiss? I'll never tell...
17. Have you ever had something happen to you that you thought was bad but it turned out to be for the best? I had a misdiagnosed surgery when I was 16! Womp womp. Turns out I had a kidney stone and NOT an appendicitis! But it taught me that I needed to get off of soda and drink water!!
18.What was one of the best parties you’ve ever been to? SF Pride 2015 I got see DJ Offer Nissim spin and it was epic!
19.What was the last movie, TV show or book that made you cry or tear up? For me it was seeing Wicked on Broadway for the first time last year. I was crying so hard. My friends had to check on me during intermission because I was so emotional. Great musical though!
20.What’s the hardest thing you’ve ever done? Getting courage to quit Disney and move 500 miles away from everything I was comfortable with.
21.What did you do growing up that got you into trouble? I was perfect...because I was the youngest and the only boy. Are you kidding? I got away with a lot. But worst was setting a fire to my neighbors yard! Technically a joint effort from me and their kid. Thankfully they drove up as the spark rose to a flame and was quickly extinguished!
22.What’s the worst gift you’ve ever given/received? Never really had a bad gift. But one time during winter break my friends and I reunited and they both bought holiday gifts for me. I didn't have anything for them. Worst feeling ever.
23.What do you miss most about being a kid? The amazing cartoons...
24. What is your first memory of being really excited? Going to Disneyland
25.What was the first thing you bought with your own money? A CD
16.When was the last time you were nervous? Crossfit fundamentals. I'm super guarded in new social situations and didn't know what I was getting into! But love it today.
27.What story does your family always tell about you? That one time a horse bit my hand and my dad was videotaping it all go down and CONTINUED to tape me as I was getting chomped. Classic.
28.What song would you sing at karaoke night? Under the Bridge by the Red Hot Chili Peppers.
29. What’s your favorite word (any language)? Resilient
30.If you could live anywhere where would you want to live? New York
31.Where are you from? Colton, CA
32. What do you do for a living? Married? Kids? Direct service provider for adults with learning disabilities. Happily single. No kids.
33. What do you like to listen to when you workout? Wide range but lately Tiësto, Offer Nissim, Beyonce, Diplo, KSHMR, I could go on.
34. Weirdest or most surprising fact about yourself. Was a dance major when I first started college! Did jazz, modern and ballet.
35. Do you have any hobbies or other sports you’re into? Drawing. Although I'm not a big sports fan i do love my SF Giants and get into watching football!
36. Name something on your bucket list. Travel to Fiji!
Coach Donavon giving the new Peg Board a try. But only after doing the Endurance WOD with 35 muscle ups, 105 burpees and Annie, of course. Give it a try the next time you're in!
Tomorrow we get some dead lift volume in. Let's dial in your technique, your breathing, your tension, and watch the weight float off the gym floor. Forecast is for a low gravity day- make the most of it.
Deadlift
10-10-10-10-
10
Coach Neno debriefing the crew on Murph today. It's important to know WHY. Great effort from all for all.
Here we go- back to our regular programming.
Push jerk
5-5-5-5-5
Amrap 12
30’ HS walk
30 db step-ups 45/30#
Lots of hang time today. Get ready for a Friday Crusher tomorrow.
Deadlifts and running. Oh, and they are heavy deadlifts. You'll start to understand just how much you use your lower back muscles when you run. Yes it's normal, but it'll kinda suck at the 2nd run- be ready!
For time:
400 m. run
9 deadlift 315/205#
400 m. run
15 deadlift 275/185#
400 m. run
21 deadlift 225/155#
0526
Bench Press
10-10-10
3 rounds
11 clapping push-ups
21 sit-ups
3 legless rope climbs
Or
EnduroWOD
Endurance
‘Ryan”
5 rounds
7 muscle-ups
21 burpees
Rest 5 min
then
“Annie”
50-40-30-20-
10
DU
Sit-ups
*score total time.
A little bench press tutorial to prep.
Marcia and Ali, crushing the burden run.