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Blake
Recent Activity
Looking Forward to the Show
Couple's Acrobat Practice (Or Whatever Travis Already Had Planned) Since Travis and Justin have recently begun training regularly in West Sac at a gymnastics facility, I decided to give you all a taste of what you should come to expect... Continue reading
Posted Jun 16, 2012 at CFES Blog
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A Story Close to my Heart
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"Hope" 1 Min at Each Station for Max Reps of the Following: Burpees Power snatch Box jump, 24" box Chest to bar Pull-ups Rest 1 Min I want to bring up a subject that I'm pretty sensitive about and is... Continue reading
Posted Jun 9, 2012 at CFES Blog
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Is Sugar Toxic?
WOD This video has gained significant publicity over the course of the past year, even inspiring THIS article from the New York Times. The NYT article is a great read, very insightful. Give it a shot if you've got 10... Continue reading
Posted Jun 2, 2012 at CFES Blog
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Rings True
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5 Sets Of The Following: 1 Push Press + 2 Push Jerks for Max Load Then 5 Rounds For Time: 250 Meter Row 21 Sledge Hammer Strikes 16/10 12 Toes To Bar As you can see Matt sent me this... Continue reading
Posted May 26, 2012 at CFES Blog
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'Nough Said
Rest Day This is an awesome demonstration of the power of the human will. The scientific community would have placed its bet in strong opposition to the 'brit, once he lost the lead. This is one of the the reasons... Continue reading
Posted May 13, 2012 at CFES Blog
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Never Leave the Playground
Complete the Following Back-to Back-to Back 3 Rounds: 21 Wall Ball Shots 7 Deadlifts 315/225 3 Rounds: 21 Toes-2-Bar 7 Bar Muscle-Ups 3 Rounds: 21 Burpees 7 KB swings 80/53 Find more inspiring video, audio, and images at Growing Bolder.... Continue reading
Posted May 5, 2012 at CFES Blog
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Restarting From the Bottom Up
Annie+Grace+Fran+Helen Rinse, Wash, Repeat. Video streaming by Ustream Yesterday I had the opportunity to take the trek out to San Ramon to lift at Cal Strength with Charlie from Warriorz CF and Camilo from Midtown Strength and Conditioning. Cal Strength... Continue reading
Posted Apr 28, 2012 at CFES Blog
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Training your "core"
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For Time: Air Dyne 50 Cal 800m Sandbag Run 80/50 50 Burpees 50 Cal Row One of the most overused terms in the fitness industry is "core." Most seem to think it references simply your "abs" but it actually refers... Continue reading
Posted Apr 21, 2012 at CFES Blog
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Oh You Just Wait, I have Ideas
Since our little tug 'o war session was such a hit a couple weeks back I think we aught to find more ways to incorporate these sorts of fitness building games into our regime. Who knows, perhaps we can one... Continue reading
Posted Apr 14, 2012 at CFES Blog
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Bar Position in YOUR Squat
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You can witness many different squat variations when you look around our gym on any given day. To name a few there is the air squat, front squat, overhead squat, goblet squat, cossak squats, pistol, and many others. You will... Continue reading
Posted Apr 7, 2012 at CFES Blog
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Beyond Double Unders
Yesterdays Level 1 class warmup featured the elusive triple under (compliments of your Josh Stonier). Though I recognize this is a means to forcing folks to step outside of their comfort zones and forcing 'em to move away from the... Continue reading
Posted Mar 31, 2012 at CFES Blog
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Rock Climbing
7 Min AMRAP 3 Thrusters 3 C2B Pullups 6 Thrusters 6 C2B Pullups ...continually adding 3 reps per round Some of you may know this about me while others may not, but prior to finding CrossFit I spent about a... Continue reading
Posted Mar 24, 2012 at CFES Blog
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Dominating Your Opponent
"AMRoundsAP" 12 Min (Bet you don't get through many) 150 Wall Balls 90 Double Unders 30 Muscle Ups One of the reasons I am so drawn to CrossFit is for the opportunity to be part of a movement that strives... Continue reading
Posted Mar 17, 2012 at CFES Blog
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In Need of Motivation...Look No Further
18 Min AMRAP 15 Box Jumps 24/20" 12 Shoulder to Overhead 115/75# 9 Toes to Bar I cannot recall the original source of this video so cannot issue credit where it is deserved. Shit if this was a blog post... Continue reading
Posted Mar 10, 2012 at CFES Blog
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The Most Wonderful Time of the Year
Schnatch like Cuhrazzy No I didn't get amnesia and confuse the date from doing too many burpees...this IS the most wonderful time of the year. It is competition "season" and we get to test ourselves and see where we sit... Continue reading
Posted Mar 3, 2012 at CFES Blog
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Stretching for 12.1
1 Million Burpees...or as many as you can do in 7 Min. Whatever comes first. In order to optimally prepare for any workout I believe it is important to adapt the warmup for the specifics of that demand (the other... Continue reading
Posted Feb 25, 2012 at CFES Blog
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At a Crossroads and in Need of Advice
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WOD (I don't know what it is but I bet it's awesome) What should I do with my precious shoes (post vote to comments)? A) Buy a new pair and forget about 'em B) Burn them and wipe their existence... Continue reading
Posted Feb 18, 2012 at CFES Blog
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30 Years of Pain (Is One Dramatic Title)
Gym Closed For Sactown Throwdown!!! I first saw this documentary of strongman history about a year ago and was again reminded of it when having a chat with Travis about the events to come this weekend (atlas stones). It's informative... Continue reading
Posted Feb 11, 2012 at CFES Blog
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In Defense of Runners
EMOTM 15 Min 3 Squats 80-85% AMRAP 10 Min 10 Sit Ups 10 Mid Thigh Step Ups 10 DB Bench Press Over the weekend I posted a blog comparing different sports in how their athletes' skills might transfer to CrossFit.... Continue reading
Posted Feb 9, 2012 at CFES Blog
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This Post Got Away From Me
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10 Rounds For Time: 2 Rope Accents (Advanced Do Legless Climbs) 3 Thrusters (75% of 1RM) As a coach I have the opportunity to observe countless individuals exercise (its truly a privilege people) and notice trends in regards to the... Continue reading
Posted Feb 4, 2012 at CFES Blog
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Another Corny Inspirational Video
Run 5 Kilometers All Classes Will Be Running Today! I try to not to post too many of this type of video because I think it can be a bit of overkill but I couldn't help myself this time. Plus,... Continue reading
Posted Jan 28, 2012 at CFES Blog
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Harness Your Inner Gymnast
30 Min Gymnastics Skillwork 1,000 Meter Row Repeat X3 Rest As Needed For Best Effort In CrossFit we tend to perform only elementary gymnastics skills such as muscle-ups and handstand pushups (this isn't really a "skill"). Though few athletes will... Continue reading
Posted Jan 21, 2012 at CFES Blog
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Survey Says
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5 Rounds: Max Reps Feet Elevated Ring Row 10 Clean and Jerks @ 65% 100m Sprint Rest 1 Min In an effort to better improve your blog-reading experience I am interested in your feedback on your preferred genre of blog.... Continue reading
Posted Jan 14, 2012 at CFES Blog
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Intent
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Bench Press 5-5-5-5-5 Max Reps @ 80% of Heaviest Set of 5 Max Reps @ 60% of Heaviest Set of 5 Then: 6 Sets 5 Touch n' Go Push Jerks (As Heavy as Possible) 20 Second Row/Airdyne Sprint- Note Calories... Continue reading
Posted Jan 7, 2012 at CFES Blog
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A Grain of Salt
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Weighted Pullups 8-6-4-2-2-4-6-8 Bent Over Row (Followed Immediately by a Drop Set of Bicep Curls) Then: Row 1000 Meters 100 Pushups 10 Power Snatches 135/95 Today I was flipping through an old fitness book I found in a friends book... Continue reading
Posted Dec 31, 2011 at CFES Blog
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