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At 5:00pm the 2014 CF Open is officially and the books and we can confirm CFM’s own Jeff Trost has finished among the Top 200 (148th) Masters athletes worldwide (7,000+ competed) and will be continuing on to perform four final WODs, after which the Top 20 athletes move on to compete at the CF Games. Join us in congratulating Jeff on a fantastic accomplishment!!!
Happy Eleventeenth to Jake! We don’t know what was more impressive, the fact that he smashed his BDay WOD or the fact that, after he was done with his WOD he jumped back in to run the last 400 with athletes just finishing their WODs. #kidgetsit
We’re not making any promises (except that we’ll all keep working hard) but after Week 1, Team CFM is in 32nd place in the NorCal Region – that’s higher than we’ve ever been before (and it’s before folks have to declare team or individual and, if they go individual, have their scores dropped from the team) – the Top 30 teams advance to Regional competition. Our 14.1 team score contributors were a mix of CFM members and coaches, with coaches Ants, Jason & Cami joined by members Alexa, Trost & Becky. Tip o’ the hat to each of you! Whether your number was double digits or triple digits, if you did your best on 14.1 that’s what it’s all about. See you Friday for 14.2!
This should be a lot of fun. These guys do a pretty good job of putting on a good competition. Since good events aren’t around all that often in our vicinity, we hope to get a bunch of CFMers there both competing and cheering. Why not, right?
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WOD- Sunday Apr 26 (repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m …
What an INCREDIBLE morning we had at the SWAB-n-WOD! 29 athletes (plus kids and dogs) came out and experienced Lori's WOD. Most importantly, we signed up 15 people for the Be The Match bone marrow donor registry! Stephanie finished as the top woman with 339 reps and Ian finished as the top male with 368 at RX. Way to go! Lori (SASS- Swab and Save Someone), this is us sending you all of our good vibes for your fight against cancer. We will continue to search for your bone marrow match here in SF and beyond! Now, we challenge San Francisco CrossFit, United Barbell, Telegraph CrossFit, Flagship CrossFit, LaLanne Fitness CrossFit, CrossFit Potrero Hill, CrossFit Alinea, CrossFit 415, and Arena Ready Performance | CrossFit to host your own SWAB-n-WOD and see if you can collect more swabs and complete more reps than our athletes. Send us a direct message if you're in! -
Truckee-Donner Recreation and Park District Presents: Help bring WARM WATER to Truckee by dipping in some COLD WATER! All proceeds go to the new Truckee Aquatic Center. Come enjoy an afternoon of free prizes, learning a new Crossfit routine, stand-up & prone paddling, taking a dip in Donner Lake and raising money for a great cause! Saturday May 2: Schedule Of Events: Ongoing | Watermans 100 yards Sprint Paddle Challenge 2-2:30pm | Registration 2:30-3:15pm | Workout w/ Crossfit Blizzard & Avalanche 3:15-3:25pm | Raffle with prizes from Finis 3:30-3:40 | Donner Dip! 3:40pm-4pm | Group Picture and snacks https://apm.activecommunities.com/tdrpd/Activity_Search/donner-dip-fundraiser-adult/1012
Come try a free Crossfit Kids class! Fridays at 3 and 330! 3 pm for 3-7 years ($50 for a 10 punch card) 330 pm for 7-12 years ($75 for a 10 punch card) Its a fun, supportive, and healthy environment where our kids can learn teamwork, perseverance, and Crossfit! The skills they learn in this class carry over to all aspect of life and athletics! See you this afternoon! #crossfit #crossfitkids #thisisredding #jeffersonstatecrossfit #patriotsrebelsathletes
Prehab/activation: SMR - overhead mobilization with barbell Internal hip rotation mobilization -then- 2 rounds at a conversational pace: 15 target burpees 1 min jumping rope 250 m row -then- For time: Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50 You must complete each set unbroken before moving onto the next. You must stop the rope before preceding onto the next set. (15 min cut-off... Or just spend 15 mins practicing). -then- AMRAP in 15 minutes: 200m run 10 toes to bar 25' handstand walk (or 20 shoulder touches / Palm raises against wall, or 5 wall-walks)
Competitors Program Week 7, Day 5 (Deload): Work on Clean and Jerks. Work up to a moderate weight (65-75%) and collect a total of 10 singles. -then- 5 rounds (not for time): Max quality reps supine ring rows Max quality reps strict ring dips -then- 3 rounds for time: 400m run 30 KB swings (53/35) 3 rope climbs -then- *optional For time: Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50 You must complete each set unbroken before moving onto the next. You must stop the rope before preceding onto the next set.
Power WOD 4/24/15 Back Squat 10x2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50' Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)
Part A) Work up to a moderately heavy Snatch weight, then... 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders
Training 150424 Strength/Skill (Performance + Fitness) Back Squat 4 @ 7, 4 @ 8, plus three repeat sets Conditioning (Performance) AMRAP 15: 20 Russian Kettlebell Swings, 53#/35# 15 Goblet Squats 10 Handstand Pushups 5 Burpee Broad Jumps Conditioning (Fitness) AMRAP 15: 20 Russian Kettlebell Swings 15 Goblet Squats 4 Wall Walks 5 Burpee Broad Jumps Post results to comments.
SAVE THE DATE!!! Battle on sunset 2 will be held on Saturday August 29th!!! We will have Rx, Scaled and a Masters Division. I'll provide more details the closer we get! If you have any questions...please feel free to email me at firstname.lastname@example.org.
Jon and the team are going to Del Mar!!! We've set up an account with GoFundMe to raise financial support for the costs of Regionals. Please kindly consider a donation or help us spread this around by sharing this link. No donation is too small! Thank you to all of you who continue to support us each and every day, we couldn't be more proud to represent the NSCF name! #regionals2015 http://www.gofundme.com/regionals2015nscf