Your Gym, Your Equipment!

Today I was racking my brain all day for something meaningful to put on the blog. Something everyone could take away from it and really grasp some sort of concept. While training today I ran across something that disturbed me.

 

Funny thing is I ran across this quote earlier in the day

I could tell you something inspirational like "Leaving your blood, sweat and tears on the training floor while you slay the WOD is cool" but I am not going to say that. Instead, I am going to tell you that if you are bleeding, stop working out and fix it. If you bleed on equipment, please take the time to clean your DNA off the gear. The Clorox wipes work great. And of course, if you are sweating that's totally okay, but if you are crying, well, that's just stupid. It's only a workout. Suck it up!    -Freddy Camacho

So if you take something away today let it be this. Clean up after yourself. This is your gym and where you spend the best part of your day. Respect the equipment and It will respect you with PRs. This barbell treatment will not be tolerated!

WOD 

4 rounds

5 Muscle-ups
 or (15 pull-ups, 15 ring dips)

10 Power cleans (135/95)

Run 200 meters

Northern California Regionals

Hey guys,

Its that time of year again. This weekend is the 2012 CrossFit Northern California Regional competition. This is a good time to come out and see what crossfit as a sport is all about. Unfortunately we do not have any competitors out there but it will be a good time to all go represent our gym. Especially with our new gear. ProAnox will be putting on a little after part on Sunday. After the final event there will be free food, music, and festivities. Come out and celebrate a full year of hard work. Lets get a group together and car pool. All I have to say is whose coming with me! :)

WOD

5 Rounds of:

10 T2B

10 Squat Snatch RX (135/95)

New Endurance Class!

So hopefully by now everyone has heard we have added a new 430 Endurance class Monday and Wednesdays by popular demand.  With the space we have available, we cannot have more than 15 people at a time safely. We do not want to defer people to another class, but must do what is safe for everyone. So I think the 430 slot will do the trick.

We took a team over to CrossFit San Jose and battled it out with some of their competitors and members this Saturday. It was a great time. I want to start encouraging people to compete more and Go to these smaller Throwdowns. Its a great time to meet new people and also really test yourself and do things you never thought possible. You do not have to win or go RX. We will be working with our new and old friends from CFSJ more often so get ready everyone. CFLG has taken the South Bay affiliate cup home but they will be eager to come beat us to get it back.

DJ

Monday Endurance Class

(Saw this one on the main site and thought it would be a cool endurance WOD)

 “JAG 28”

Run 800m

28 KB swings     RX (32kg/20kg)

28 pull-ups

28 KB Clean and Jerks  (whomever doesn’t have a KB sub barbell (135/95))

28 pull-ups

Run 800m

 Monday CrossFit Class

 Zeus clean and Jerk w/ med ball RX (20/16)

 On the minute

Start at 25 reps of med ball floor to overhead

Every minute you increase a rep until cannot complete in a minute.

Hands cannot leave the ball during the reps.

Can release when resting

25,26,27,28 ect. Should take 8-10 rounds

Chocolate Covered Bacon

YESSS, chocolate covered bacon!

As you may have noticed, I am all about the paleo qualified snacks.  It is easy to put a paleo meal together when you have the time and patience... but you have to get creative when having a snack that is quick, satisfying, and time effective.  This chocolate covered bacon is suprisingly healthier than any other pre prepared snack that is found on the shelves of your local grocery store. Not to mention, it definitely fulfills those sudden urges for an unhealthy product.

What you need:

• 2 lb thickly sliced bacon;
• 1 lb good quality dark chocolate (good quality, at least 70% cocoa solids);
• 4 tbsp butter or ghee;

Technique

Fry the bacon in a medium hot and large pan until crisp. Fry in batches if your pan is too small to contain all the bacon slices at once.

Remove bacon from the pan and dry with a paper towel. Keep the rendered bacon grease for future cooking.

Melt the chocolate in a pot with the butter or ghee slowly so it doesn’t burn.

Using thongs, dip the bacon slices in the chocolate, either on one half of the slices or on the whole slice.

Place the chocolate dipped bacon on a cooling rack placed over foil or parchment paper.

Let cool for a bout 2 hours, until the chocolate has hardened.

Cut the bacon slices in bite sized pieces, if desired.

Serve right away or store in a container in the refrigerator.

Strength: Front SQ

WOD:

5 rounds

6 push press (115/75)

6 ohs (115/75)

20 box jumps (24/18)

Jen B.

 

Time for another BeDell!  Jen has been a long time member with a tremendous capacity -- multiple workouts a day are the norm for this CFLG regular!  

• Name: Jen BeDell

• Age: 50

• Occupation: Nanny/homemaker

• Hometown: Rohnert Park/Simi Vally

• Athletic background/favorite sports: Home Videos after having babies

• Other hobbies: Yoga, Spinning, Hiking, CrossFit, Gardening.

• How long been doing CF: 3 years in June

• How long at CFLG: Same, since Mine and Mike's 20th wedding anniversary.

• How did you initially get into CF: My Husband Mike wanting to get me in to it!

• Favorite WOD: I am best at body weight endurance WODS. I am trying to get double-unders and real pull-ups;-)

• Least favorite WOD: Anything with box jumps since I had 11 stitches in my shin just four months after starting CrossFit :-)

• Favorite lift:  Deadlifts and cleans, because they are the lifts I feel the most confident at.

• Least favorite lift: Anything with a squat involved, mostly overhead squats. Getting a bit better though. Slow but sure. 

• Proudest CF moment: Seeing my name on the board for the CrossFit Total, surprisingly?

• What does CF or CFLG mean to you: CrossFit is one of the best ways I have found to stay fit at my age. Along with Yoga and spinning regularly, I am probably the most fit/strong I have been in my life! Go figure! I am good with what I do.

Jen's presence in the cage is always welcoming and helpful, and in larger classes she is always there to take a newbie under her wing and show them the ropes.  Keep up the great work Jen, and thanks for all you bring to the community.

 

STRENGTH: Clean

WOD:

15 Burpees

Run 100m w/ Ball (20/16)

20 Sit Ups w/Ball

Run 100m 

15 SDHP (115/95)

Run 100m 

20 Sit Ups w/Ball

Run 100m w/ Ball (20/16)

15  Burpees