12/22/2012

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Workout of the Day

Standing Press

1-1-1-1-1

then,

“Helen”

3 rounds for time:

run 400 m

21 kb swings, 53/35 lbs

12 pull-ups

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6 Week Squat Program

There has been some inquiry lately by members on the topic of a specific strength program that could be used to supplement their current Crossfit training. Last week I recommended and gave a brief overview of the Crossfit Football Amateur strength program. While thinking about that program it caused me to recall another program that I had looked into about a year ago. It is a 6 week 20 rep back squat program. It sounds brutal, not only physically but mentally. As brutal as it may be, the results it claims most members will acheive are pretty awesome. By the end of the 6 week program, if followed correctly, a person should be able to hit 1 set of 20 back squats with their previous 5 rep max. Pretty amazing, right? Here are the specifics:

1. It is a 6 week program. Commit yourself to this time frame.
2. You must choose to squat either 2 or 3 times per week for the entire 6 weeks. Not twice one week and three times another. Choose one and stay with it.
3. You will need to establish a 5 rep max.
4. Determine your starting weight by multiplying your total number of squat days by 5. Ex. If you choose to squat 3x per week for 6 weeks then you would have 18 squat days. 18×5=90. You will take this number and subtract it from your 5 rep max. So, if your 5rm is 300, you would subtract 90 from that and end up with 210. This would be your starting weight for day 1.
5. Each day you squat you will warm up and then complete 1 set of 20 reps. You will add 5lbs. each day. So, if your day 1 weight is 210lbs. then day 2 is 215lbs., day 3 is 220lbs. and so on. If you follow this progression you should find yourself hitting 20 reps with your previous 5 rep max at the end of the 6 week cycle.
6. Everything that I have read about this talks about how it is just as challenging mentally as it is physically. If you choose to try this, prepare your mind each squat day to hit 20 reps no matter what!!! Anything less than 20 reps is not an option!!!
7. Have fun!!!

-Nick

Open Gym 5:00-7:00 am, 9:00-11:00 am, 3:00-7:00 pm

Weightlifting Class 7:00 pm

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Athlete Spotlight: Linda Fisher

When did you start at Crossfit Excel?
I started at crossfit Excel in July 2012.

How Did you get into CrossFit?

I got into crossfit through my kids who compete competitively in the sport.  We all got started at crossfit 209 sport in Stockton.

What is you favorite movement and/or WOD and why?

If I had to pick one it would be “push press” that’s where I feel my strongest.

What is your least favorite movement/WOD and why?

Least favorite move would be a pull-up, I’m still on the band, but hopefully soon I will be able to do one- strict pull up.

What is your most memorable moment thus far?

My favorite moment so far at excel would be in the 8:30am class one of the workouts was a 800 meters overhead plate carry.  For women it was a 25#plate, and for every drop we had to do 5 burpees. I dropped the plate only 3 times for a total of 15 burpees and finished in 1st!!! It was nice sitting in the gym watching everyone come in while I was done.  It was a great way to start off my morning.

How has CrossFit impacted your life?

Crossfit has changed my life in such a positive way from every aspect of life from eating healthier, getting stronger, and gives me goals to reach.

What advice would you give to someone thinking about starting Crossfit?

I would say go for it it’s fun and you meet great people with all with the same goals to live a better and healthier life style.

Workout of the Day

“Filthy Fifty-ish”

50 tuck jumps

50 jumping pull-ups

50 kb swings, 35 lbs

50 walking lunge steps

50 knees to elbows

50 push press, 45/35 lbs

50 good mornings, 45/35 lbs

50 wall ball shots, 20/14 lbs

50 burpees

50 double-unders

* 30 minute time cap

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OUR LARGEST TURNOUT YET!

It was our largest turnout to date! 15 participants came out to help raise funds for those who need a little extra help this holiday season. It is much appreciated and this enthusiastic group raised $267 this week! Bringing our total to $552, thus far!!! J

The WOD of Add a deadlift a minute tested everyone’s mettle, Heidi Scott performed the WOD in a boot and had to use weight plates under her good foot to balance herself and predicted she would attempt to complete 7 rounds, a total of 28 reps. But the heat of competing drove her to almost double that number, she completed 10 rounds for 55 reps!  Great Job, Heidi!

Our scaled division winner, Terri Beam, completed a whopping 204 reps, which is over 19 rounds of deadlifts, amazing work! Shawna White, also came to play, completing over 17 rounds for a total of 168 reps!

Our RX winner, Chris Harp, completed 149 reps at 225 pounds! He worked for those reps in the last two rounds, taking a full minute to complete the 16^th round and working for a full 60 seconds in the 17^thminute. Well done!

Honorable mention must go to Mike Salimbeni, he brought in a case of wine from his very own private winery!! Kudos to you Sir!!

I would also like to thank for the following individuals for coming out and supporting the fund raiser: Aaron Shockey, Derrick Leong, Scott Birmingham, Ryan Beall, Gina Dickman, Kirk and Lori Lippincott, Kim Churchill, and Mike Pitassi.

This is the last week of the Christmas Challenge, which just so happens to coincide with Holiday Party! Why not burn off some extra calories with a Challenge WOD:  KAREN JUMPS ROPE!!

150 Wall balls followed by 150 double unders!  No double unders? Then you can attempt 300 singles.

Men: 20lbs to 10 foot target. Ladies: 14lbs to 9 foot target

Handicaps:

20s – 30s – 40s Fire-breathers:  No handicap, you are just going to have to be faster than Kenny Lima! Good Luck with that! J

50’s: -90 seconds for the men and -120 for the ladies will be subtracted from the finish time. (Try to beat that, Terri Beam!! )

If you cannot be there for Saturday, try the WOD on Thursday!

Workout of the Day

Clean and Jerk

3-3-3-3-3

then,

3 sets of:

15 banded good mornings

15 partner resist lateral band walks

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Chavez Goocherson

Workout of the Day

Floor Press

3-3-3-3-3

then,

“Tabata Something Else”

Pull-ups

Push-ups

Sit-ups

Squat

*Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The total reps from all 32 intervals is your score.

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New Classes Added

Beginning Monday, 12/17, we will offer a a 5:30 pm class on Monday, Tuesday, and Wednesday! Dave is scheduled to coach Monday and Tuesday. Leah will be coaching the class on Wednesday.  These classes will be held in the new annex.  Attendees need to enter through the front lobby and sign in.  Then just head out the back door and across the parking lot for the class.

Additionally, we are looking at getting the CrossFit teens up and running again beginning in January. Although final details are still to come, it will be twice a week for ages 12-16, most likely on Mondays and Wednesdays around 4:45 pm.

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Yoga Class will be cancelled Today! Will resume next week as scheduled

Open Gym 9:00-10:30 am

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New Classes Added

Beginning Monday, 12/17, we will offer a a 5:30 pm class on Monday, Tuesday, and Wednesday! Dave is scheuded to coach Monday and Tuesday. Leah will be coaching the class on Wednesday.

Additionally, we are looking at getting the CrossFit teens up and running again beginning in January. Although final details are still to come, it will be twice a week for ages 12-16.

Workout of The Day

Take 15 minutes to find your Overhead Squat 3 Rep Max.
then
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees

Bayside Beat Down

Last weekend Hercules CrossFit held their annual Bay Side Beat Downcompetition. Our own Shawna White competed in the Women’s Master division (40 and over) and took 6th place. Congrats Shawna!

Yoga class is canceled this weekend 12/14

New Class Added

Beginning on Monday, 12/17, we will offer a 5:30 pm class on Monday, Tuesday, and Wednesday.

Jiu-Jitsu Seminar coming Jan 2013

We are excited to announce that we will be hosting a FREE Jiu-Jitsu Seminar on Jan 26th.

Open Gym 5:00-7:00 am, 9:00-11:00 am, 3:00-7:00 pm

Weightlifting Class 7:00 pm

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Athlete Spotlight: Mike Postma

When did you start at Crossfit Excel?

March 2012 How did you get into Crossfit? Brad Burns peaked my interest about a year ago. He kept pestering me to join. Then when I signed up I found out he got 50 buck off. I think he used me…

What is your favorite movement and/or WOD and why?

Coming from a running background I didn’t care for the lifting WODs very much when I started but they have grown on me. I like the 12-15 minute WODs that include both lifting and running. If I had to pick a favorite movement I’d say rope climbs (feel the burn).

What is your least favorite movement/WOD and why?

I hate handstand push-ups because I can’t do them. This too will change.

What is your most memorable moment thus far?

1. The most memorable moment was not finishing elements #1 and puking on top of that. I contracted Valley Fever in June of 2011 and could hardly do any physical labor or exercise for almost 9 months. So when the doctor cleared me to work out I was like a spaghetti noodle. But Buddy got me on track and when I got home that first day my wife knew I was hooked.
2. I did my first Murph Thanksgiving morning and was hoping to finish under 60 minutes without using a band on the pull-ups. I rx’d it in 50:49.
3. The Spartan Beast was a good time as well. I have to give Excel credit for how well I did.
4. Checking out other boxes when I’m out of town.
5. My overall favorite part thus far has to be getting to know everyone, especially the 5:30 zombies and trainers.

How has Crossfit impacted your life?

I get lots of eye rolls from my wife when I’m hovering over the computer every day at 7pm explaining the next morning’s workout to anyone who will listen (I think she secretly wants to join). I now eat 100% paleo…15% of the time. I’m stronger now than I was 10 years ago. Instead of running shirts I now wear Crossfit shirts. I can have a serious conversation about snatches and the merits of proper technique…

What advice would you give to someone thinking about starting Crossfit?

Chuck Norris’ calendar goes straight from March 31st to April 2nd…..no one fools Chuck Norris. Don’t be fooled by anything else. Tear up your gym membership and get down to Excel. Thanks to Nick, Danny, Terry, Janna, Dave, and Sammy

Workout of the day

3 rounds for time:
Run 800 m
20 wall ball shots, 20/14 lbs
15 sumo Deadlift high pulls, 95/65 lbs

Then,
Max time plank hold

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Subject: Calling All Mentors!

Hello Excelers!

It’s that time again. We need mentors for this month’s elements graduation!

We know this comes on short notice so please let us know as soon as possible if you can make it. Meeting time is 6:45pm Thursday at the gym.
If you already have a Mentee from last month and feel comfortable taking on another, great! This month we have 9 in Elements. We have a good Mentor base but could always use more. Let us know if you are interested.

Here is some info on the program as a reminder:

The Mentor will be a resource for the new Elements person to ask questions and get advice. Mentors will be very important in not only offering sound advice, but of course encouragement and motivation. We want members to know and help each other and we think this program will be great in preserving that “small box” feel as the gym continues to grow.

What we aim to do with this program is to make new members feel comfortable, motivate them and ease their transition into our Excel family. To be a Mentor you don’t have to be a coach, games competitor or even aspire to. All you need is a good understanding of the movements coupled with enthusiasm and passion. The diversity of our Mentors should reflect that of our members. If a new member can relate to a mentor (by profession, background, experience, goals, affinity for unicorns and double rainbows, etc.), it will go a long way to make them feel welcome and comfortable.

Ideally you try to attend some of the same classes or open gym sessions, but really, all that’s required is that you contact them several times a week to answer any questions they may have regarding classes, workouts, movements, nutrition, etc. This may be by phone call, text, or in person. IF you feel comfortable you may also offer scaling advice.

Again, thanks for your help in making this program great! And please don’t hesitate to contact us with any questions. Email Leah ASAP at lm.Leong80@gmail.com or derek@crossfitexcel.com if you would like to be a Mentor and can make it this Thursday!

-Leah and Derek