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Good luck, brother. I hope you have little pain and a quick recovery.
Commented Oct 9, 2012 on Reattachment Day at CFES Blog
Reattachment Day
WOD As many of you know I had a pretty significant injury last week while swinging around on a high bar. I managed to tear my right latissimus off the humerus. Its a very uncommon injury and it is one that is not commonly surgically treated, even though it would never heal on its own. I am ...
Carol- Congratulations!! That is awesome!! When I finally have more free time for myself, that is what I want to do! I have looked into CSUS Aquatic Center, but can't commit now. Just 10 more years until my girls are in college! You are an inspiration!!!
Commented Sep 13, 2012 on Did You Know That A Masters National Champion Walks Among Us? at CFES Blog
Did You Know That A Masters National Champion Walks Among Us?
EMOTM 12 Minutes: 3 Rep Squat AMRAP 15 min in 3 person teams: Max Reps Push Press 115/75 80 Yard Sled Push Rest The above picture features on of our members Carol Robinson racing toward a gold medal in the the US Master's National Rowing Championships in Worcester, Massachusetts. Carol, fa...
What a super fun wedding!! We had the best time! We are so lucky to have Yvonne in our family and new family to visit in Germany!! Urinals were smashed too at the pulteraben.
Commented Aug 16, 2012 on A Little Wedding WOD at CFES Blog
A Little Wedding WOD
Stone Shoulder 1-1-1-1-1-1-1 Tabata Stone Shoulder @ 70% of maz rest 1min Tabata DB Push Press @ 25% BW per DB Congrats to Chris and Yvonne Harty on their recent wedding in Germany. There were some awesome traditions involved in the German wedding including an event where all the family membe...
We love him! Congratulations, Brooke and Coach! He's a lucky little man! We miss you and can't wait to meet him!
Commented Jul 27, 2012 on He May Be Small, But He's Very Fast at CFES Blog
He May Be Small, But He's Very Fast
Weighted Pull Up 3-3-2-2-1-1-1 EMOTM 12 Minutes: 3 Power Snatch Unbroken @ 50% 15 Jumping Air Squat Say hello to Dash Micha Bergeson who was born on July 24th weighing in at a massive 6# 7oz. Between Brooke and Brady, this kid has really hit the genetic lottery. Congrats Brooke and Brady ...
FINALLY! We get to see the finished product!!! I love it!!! I want my bracelet! So exciting! And everyone's hair looks great ;) great job, Liz!!
Also- HAPPY BIRTHDAY BROOKE!!! WE LOVE YOU!!!
Commented May 12, 2012 on Got Your 6 at CFES Blog
Got Your 6
Weighted Pull Up 3-3-3-3-3 For Time: 3x- 15 DB Push Press 45's/30's 80 Yard Farmers Walk 45's/30's Then Walking Lunge 100m (no DB's) Got your 6 is the military way of saying, "I got your back." This new organization aims to bridge the gap between military personel returing from duty and ...
Wahoo! Great job, Justin!!! I love the victory celebration as well!
Commented May 8, 2012 on It Must Be The Money at CFES Blog
It Must Be The Money
10 Rounds: 100m Sprint Rest :45 sec Rest 10 minutes Alternate Between The Following For Time: 10-8-6-4-2 L-Pull Ups 50-40-30-20-10 ft Handstand Walk For Rx L-Pull Up, legs are held straight and level through entire range of motion up and down For Rx HS walk, you must start at the furthest poi...
That is awesome! Check out his finger strength! Hopefully his mom won't mind him climbing everything in the house!
Commented May 7, 2012 on Up and Coming Pull Up World Record Breaker at CFES Blog
Up and Coming Pull Up World Record Breaker
Hang Power Clean 2-2-2-2-2-2-2-2-2-2 Alternating Tabata: Box Jump 24"/20" Chest Slapping Push Ups Chuck sent me a link to this video a while back. Pretty amazing eh? The TV/computer screen is so tempting that it caused this 9 month old baby to master pull ups just to see it.
Wahooo!! Great job, guys! So awesome! Way to ckick some ass! I was hoping for a picture of Kyle in his pink speedo, however.
Commented Apr 17, 2012 on The Frogmen at CFES Blog
The Frogmen
10 Rounds: 40 Yard Prowler Sprint Rest 45 sec Rest 5 min 5 Rounds: 3 Muscle Ups 7 KB Thrusters 53's/35's Tony, Kyle, and Brian headed down to Santa Ana this past weekend to compete in one of the Frogman Challenge events which combines swimming into all events of a CrossFit style competiti...
Judi- I'm so glad to hear that your surgery went well. You are inspirational to us all! Take your time to heal and we'll be waiting for you!
Commented Apr 10, 2012 on A True CF Warrior Has Pulled Through Strong at CFES Blog
A True CF Warrior Has Pulled Through Strong
EMOTM 10 Minutes Clean and Jerk 90%+ 3 Rounds For Time: 4 x 40 yard Shuttle Run 25 Air Squats Many of you know Judi Farmer from our 9AM crew. What many of you may not know is that about 6 months ago Judi went to her Docs knowing something wasn't right. After various scans and tests, they ...
Matt- don't forget 2009 Games Athlete too! Haha
Commented Feb 17, 2012 on Mixing Fun with Movement at CFES Blog
Mixing Fun with Movement
Power Snatch 3-3-2-2-1-1-1 AMRAP 10 Minutes: 3 Box Jumps as High as Possible 5 DB Clean and Press as Heavy as Possible If you haven't played dodgeball since you were a kid, don't miss out on this next season. The rules are simple… throw a rubber ball at the players on the opposing team and avo...
1. Josh- you can play the cello for me any time.
2. The fact that AO watches Ellen makes him that much cuter!!
Commented Feb 2, 2012 on Mr. Stonier's Secret Talent at CFES Blog
Mr. Stonier's Secret Talent
800m Sandbag Walk (Bag Drops = 10 Burpees) Then 2 Rounds For Time: 10x Sandbag Cleans Alternating Shoulders 25 Box Jumps 30/24 30 Hip Extensions Besides riding unicycles, running sub 5 minute miles, and being a male model, it looks like Josh can hold his own on the cello. Here he is ...
Hi Everyone-
Ditto to Dave and Justin's comment yesterday. (Sorry, this is going to be long...so get comfortable.)
I miss the ranch days too. So many people this weekend loved our HIPFIT Prebok shirt- "Prebok" on the front and "Aromas" on the back. The people that "got it" were so much fun to talk to- we reminisced about "the good 'ol days." I remember competing in the 2009 Regionals and 2009 Games at the ranch- and what great memories we all have. CFES showed up with a ton of athletes for the regionals, and we had only been open for about 6 months. We all wore our CFES shirts and everyone noticed us and we all did really well. I can remember running up the dirt hill to be met by 22 OHS at the top of the hill. The judges up there were saying, "another East Sac athlete! Go East Sac!"
Then the 2009 Games were awesome- going into the last event in the top 10. Crazy. Finishing in 9th place after having been open for only about 9 months was badass!
We hung out in the dirt- everyone under our tents. People from all over the world- walking around talking to one another. It was more than just the competition, it was about the community coming together- all in this tiny town of Aromas, CA. It was very grassroots and organic.
The feeling of the 2010 Games at the HDC was different- a lot different and a lot less dirty. There was no charm- no history. Our team, however, was awesome- Justin, Travis, Pat, Loren, Brooke, and me- we are like family- so competing with all of them is like fighting for your family against everyone else. Someone asked me what the "secret to being on the team is" and after seriously thinking about it, I have come to the conclusion that the secret for me was- since my teammates are like my siblings (except for the my teammate/husband!), I was willing to fight for them- to come in and grind it out with them every week, in our home, CFES- a place where everyone knew each other and everyone rooted for one another. A place where the top athletes and the newbies worked side-by-side, cheering one another on and were all held to the same standards. That made me want to fight for East Sac too- I knew everyone; had suffered with everyone and they were rooting for me; we were representing our home and everyone in it when we wore our East Sac shirts on Game Day. It wasn't about the event- it was about the whole community at home rooting for us. It was about fighting for my teammates, b/c I knew how hard they were working and I didn't want to let them down. It wasn't about sponsors or money. It wasn't about labels, freebies, or special treatment.
I had so much fun meeting people this weekend that were excited to talk about the Ranch and the origins of CF. Tommy Marquez from CrossFit Ranch was one of those people. He talked about how they may do an event at the Ranch b/c so many people miss it.
Then there were a few people that had to ask, "Can you explain Prebok to me?" That made me a little sad inside.
Commented Jan 17, 2012 on Feeling Chipper Today? at CFES Blog
Feeling Chipper Today?
As Many Reps As Possible in 25 Minutes: Run 800m 30 Ring Dips 40 Box Jumps 24/20 50 Ball Slams 30/20 40 Pull Ups 30 KB Swings 53/35 50 Burpees 40 GHD Sit Ups 30 Handstand Push Ups Yesterday Clean and Jerks, today the whole kitchen sink full of suck. You never know what your going to get in ...
A HUGE THANK YOU to Justin, Travis, and Chris for letting us set up yesterday and supporting out new company!!! We are super excited! And a BIGGER thank you to everyone that bought stuff yesterday! We're glad you love it as much as we do. And remember- 1/2 of the designs were still at the printer- so you'll have lots more to choose from at the Sac Town Throdown. Can we dub it '12 STTD? Ha! That sounds like something I don't want to catch.
Commented Jan 8, 2012 on What is HIPFIT? at CFES Blog
What is HIPFIT?
Rest Day I feel that I owe the gym an apology for Saturday morning. No, it's not for yelling at someone, throwing weights at someone, screaming profanities or being wasted, it's for confusing them. I promise, the last thing I wanted was for our members to think that they drove to Denio's or ...
AWESOME morning, Chris and Ari! That was such a great way to start the day! It was perfect. Thank you for all that you both did to make is so much fun! Happy Thanksgiving!
Commented Nov 25, 2011 on Celebrate Run, Fun and Family at CFES Blog
Celebrate Run, Fun and Family
Run a 5K or 10K If you don't look like this after the race then you didn't try hard enough. If you plan on walking and enjoying this event and don't really care about your time... 5K people turn left at 47th Street and stop by for some Thanksgiving Mimosa's, breakfast and a morning WOD ran...
Congratulations, Lauren! That's great news!!!
And- I didn't get an evite- is that a hint?
Commented Nov 20, 2011 on Adaptations and Party Questions at CFES Blog
Adaptations and Party Questions
Power Snatch 3-3-2-2-1-1-1 3 Rounds For Time 15 Reps Each of: Over Head Squat Pull Ups Split Jerk Knees to Elbows Hang and Clean Back Extension If you haven't received an evite or haven't responded, please let us know on your next visit. Please update your email with us ASAP so ...
Congratulations, AO and Lindsey!!! You two are perfectly matched and will enjoy a lifetime of happiness!!!
Commented Sep 19, 2011 on PRed in Manhood Yesterday at CFES Blog
PRed in Manhood Yesterday
15 Thrusters 135/95 15 Weighted Pullups 45/30 20 Thrusters 95/65 20 Weighted Pullups 30/15 30 Thrusters 65/45 30 Pullups At the top of Horsetail Falls I asked the love of my life to marry me. I must have done something right over the last 2 1/2 years because she said yes!!! She had no...
What a beautiful, PERFECT day! Congratulations, again, Justin and Loren. Everything about yesterday was first class and elegant. I was honored to be a part of it. The amount of detail that went into every part of the day was unbelievable. Now... let the party begin!!!
Much love! xoxoxoxo
Commented Sep 18, 2011 on Night To Remember at CFES Blog
Night To Remember
WOD REST DAY and perhaps a little something else for others??? The day had finally arrived. I am certain many of you will see other pictures and hear tales of this celebration, but I get to officially announce a BIG FAT congratulations to Justin and Loren for tying the knot. It certainly was a...
FINALLY!!! Yay!! I'm so excited for you both. You are such nice people and you both deserve a life of happiness with each other! xoxoxo!
Commented Sep 9, 2011 on Big News From France at CFES Blog
Big News From France
AMRAP 20 Minutes: 1,2,3... Paralette Handstand Push Ups 1,2,3... False Grip Ring Pull Ups with Turn-out 10,20,30... Double Unders *Each round the number of reps increases. Scale movements as needed. Do not scale reps on double unders. Many of you probably already heard, but in case you di...
I'm so excited for you! That is such great news!!! Yay!!!!!!!!!
Commented Sep 9, 2011 on Day Sept - Magic at G Fazio's blog
Day Sept - Magic
We climbed the Horquette d'Anzican. Then we climbed the Col d'Aspin. It was easily the best day we've ridden, and that has been our experience every day. It is hard to imagine it could get better. But then it did, amazingly enough. Roger's ride profile on Strava for 090711 And it wasn't the rid...
Where is the "jealous" button???? We miss you!
Commented Sep 6, 2011 on Day Cinq - Arreau at G Fazio's blog
Day Cinq - Arreau
After descending the Peyresourde, we were able to capture 30 seconds of video before the battery was run out...this is the most commercial town we've seen and certainly bigger than most, but still very pleasant. Roger's ride profile on Strava
Olgoa- did you do/are you doing MovNat? I heard that guy speak at the Ancestral Health Conference and he's awesome.
Commented Aug 21, 2011 on Stabilizing the “core” from an early age. at CFES Blog
Stabilizing the “core” from an early age.
Remember, no 8:30 class today. Meet at Glenn Hall Pool in River park at 10 AM sharp! "Aw Hell No!" AMRAP 20 Minutes 66 Yard Swim 6 Each One Arm DB Thruster 45/30 6 Pool Burpees In Deep End When a tennis player or martial artist “yells” they are actually bracing their midline so that opti...
Sarah- You are amazing and I am so proud of you! You are an awesome role model for Paige and Cate and we love you. We are so excited for you next adventure at Santa Clara! See you soon! Love, Anne
Commented Aug 19, 2011 on She Came, She Saw, She Conquered, She Continues…. at CFES Blog
She Came, She Saw, She Conquered, She Continues….
Push Press 5-5-5-3-3-3 EMOTM For 10 Minutes: 2 Box Jumps 40"/30" Max Steps Sandbag Lunge 80/50 *Score is worst round of SB Lunges Cheever standing tall after a PR 95# squat clean at the Solano Summer Slam. COME TOAST SARAH BEFORE SHE LEAVES FOR COLLEGE Four years ago, Sarah was getting re...
Sounds like fun!!!! I wanna do that!
Commented Aug 12, 2011 on Mud Run With No Mud. Now We're Talking at CFES Blog
Mud Run With No Mud. Now We're Talking
Clean and Jerk 1-1-1-1-1-1-1 15 Rep Max Clean and Jerk - Touch and go only. No resting on the floor. A 10 mile run, with 7 obstacle courses including a stair climb through AT&T Park, who's coming with me? The Urbanathalon will be in SF on Sunday November 13th. It looks like a ton of f...
Great, great job, ladies! I'm so super excited for you!! That is an awesome feat. You've got some major balls!!!!
Commented Aug 7, 2011 on My Personal Favorites at CFES Blog
My Personal Favorites
Rest Day It was so awesome to have Olga and Jen participate in the USAW Tommy Kono Classic yesterday. (P-Bro's, you both were awesome too.) This was a hugely daunting task that these women put themselves up to and it made me very proud that I was able to coach them and see them through thi...
Sounds like Girl Scout rules! You'd make a great GS leader, Justin!
Commented Aug 4, 2011 on Here We Go Again... at CFES Blog
Here We Go Again...
Front Squat 3-3-3-1-1-1 Speed Press 10 x 3 @ 60-65% AMRAP 10 Minutes: 3 Snatch Deadlift 3 Hang Power Snatch 3 Overhead Squats 3 Squat Snatch Run 200m There have been numerous occasions lately where I come into the gym and get instantly pissed off because shit is everyewhere and the place i...
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