Friday, August 18 2017

Air time! 

Air time! 

Mainsite Friday!
5 Rounds for Time
6 Handstand Push-Ups
12 Chest to Bar Pull-Ups
24 DB Suitcase Walking Lunges, 12 per side (35/25 lbs)

Coaches Note: This is an old mainsite workout from 2013. The Mainsite is When CrossFit started, it wasn't on a website or in gyms all over the world. It was a small gym in Santa Cruz California. People heard about it and they only started to post the workouts on a blog because someone asked for it! Since then, they have posted a daily WOD for the entire CrossFit community to do. When many of our coaches started doing CrossFit, they followed the Mainsite! It's so fun to do these workouts that are part of CrossFit's history!

Upcoming Events
September 1: Last Friday night BBQ of the summer! You won't want to miss this. Block your calendar.
September 9: 6th Anniversary Members Only Throwdown! One of the best times of the year! Whether your new to CFCL or have been coming for years (you can attest this is an awesome event!) you should sign up to be on a team! More info and sign up below! 

Monday, August 14 2017

Todd stays focused. 

Todd stays focused. 

Bulgarian Split Squat
3 x 10

"Dream Team 1"
Teams of 4
16 Rounds
40 Seconds On
20 Seconds Off
Row (Cal)
Shoulder 2 Overhead (95/65 lbs)
Burpee Plate Jumps

Coaches Note: Today we start a new approach to strengthening your core and legs with some more single leg variations. Single leg variations are great for a variety of reasons, but 2 important ones are: 1) you can correct imbalances that you may not know you have and 2) you can produce a high level of force in the specific movement. The productive application of force = strength and these single leg variations will help build your productivity!

Being able to back rack bulgarian split squat 50% of your 1 RM back squat is an achievable goal that would show extremely capacity in your core strength and leg strength!

Friday, August 11 2017

U.S. Air Force Senior Airman Bradley R. Smith

U.S. Air Force Senior Airman Bradley R. Smith

Mainsite Friday

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Coaches Note: Today is our first Mainsite Friday WOD. "Bradley" also happens to a hero WOD but it's one that thousands of CrossFitters around the world have done. Doing this workout connects us all and it is the first Mainsite Friday of the summer!

Today's WOD is a classically programmed high intensity interval training (HIIT) style. To get the most out of a workout like this that has built in rest and that has short work efforts, high effort is needed. Each round, pin your ears back and go!

Friday, August 4 2017

Army Spc. Hilda Clayton

Army Spc. Hilda Clayton

For Time
100 Calorie Row
75 Thrusters (45/35 lbs)
50 Pull-Ups
75 Wall Balls (20/14 lbs)
100 Calorie Row

If you've got a 20-lb. vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Wednesday, August 2 2017

Holy moly, that's a lot of PRs for July 2017! Bring it on, August!

Holy moly, that's a lot of PRs for July 2017! Bring it on, August!


Rest 10 Minutes

50 AbMat Sit Ups
100 Flutter Kicks
10 Leg Lifts
35 AbMat Sit Ups
70 Flutter Kicks
10 Leg Lifts
20 AbMat Sit Ups
40 Flutter Kicks
10 Leg Lifts

Wow! We had a LOT of athletes join the Committed Club this month! Keep up that attendance, champs!
Committed Club

Caroline Galotti - 24

Melissa Nearen - 23

Jason Boggus - 22

Amanda DeMeo - 22

Gabrielle Montenegro - 22

Jason Arnt- 21

Nicole Bernhardt - 21

Kelly Colbourn - 21

Amy Kalman - 21

Jon Moreno - 21

Rusty Nelson - 21

Yachen Choi - 20

Gretchen Gavett - 20

Cara Nelson - 20

Leigh Paris - 20

Laura Pisinski - 20

Ron Ward - 20

Katelan Young - 20

Tuesday, August 1 2017

From below the rings, to a position of support above the rings...The Muscle Up.

From below the rings, to a position of support above the rings...The Muscle Up.

The Muscle Up

"Mini-Muscle Up Biathlon"
15-12-9 Reps for Time
Muscle Ups
400 M Run
Every break in the Muscle Ups do 200 M Run

Coaches Note: Today we test your gymnastics stamina (and we have a great modification planned no matter what your ability level is, we got you covered today!) Stamina is the ability of body systems to process, deliver, store, and utilize energy. Simply put, if you have good stamina, you can keep a high level of output up for a long duration of time. This is different then cardio and endurance. 
We define fitness as your work capacity across broad time and modal domains. You're ability do do work, regardless of what the time it takes to do the task is (seconds like lifting, or hours like yard work or packing boxes and moving) or what the task itself is. 

One of the models of fitness is the 10 general and physical skills. Endurance, strength, flexibility, power, speed, coordination, accuracy, balance and agility. Check out the list and their definitions here! 

Introducing Coach Rachel!

We’re excited to announce our newest addition to the CFCL coaching team, Coach Rachel!

Before CrossFit she was a aquatics director and swim coach. One of her swim coach colleagues started doing CrossFit in 2014 and told her she should look into it for her swimmers. She did her research, gave it a shot and was hooked.

“CrossFit is all about learning how to challenge ourselves and it’s through those challenges that we change and grow. The best part of coaching is seeing athletes exceed their own expectations.”

Some other fun facts about Rachel:
Peanut butter and jelly or peanut butter and fluff?
Fluff definitely.

Favorite type of food?
Breakfast food.

Favorite TV Series?

Favorite iPhone App?
Google Keep is my life!

What do you do when you’re not coaching?
When I’m not training, coaching or writing (she’s a contributing writing for Breaking Muscle), I am hanging out with my husband and two beautiful lab retrievers, or I’m out with my binoculars bird watching!

We’re excited to welcome her to the team and you’ll see her in the mornings and some afternoons!