Kat and Danny nutrition lemmings…err I mean participants…the day of reckoning is upon us.  Come on in on Saturday to follow up with the group on how you progressed this past month+.  Successes and struggles are welcome here!  Plan to kick off at 10am again just like last time, except with much less lecture.  Unfortunately Chuck will not be providing his delectable Chili, BUT we will have the grills fired up so BYOM and we’ll throw ‘em on the Bar-B!

Memorial Day Murph! CF East Village has graciously invited us to attend their hosting of the 2012 Memorial Day Murph.  May 28th 0900-1300 @ CF East Village.  This is a charity event benefiting the Navy Seal Foundation.  Cost is $30 which goes to the fund and also gets you a slick commemorative T-shirt.  Click on the link here to sign up, donate, and get registered for a heat time (and also see the Tee).  IF you want to do the Murph with CFSD friends make sure you coordinate which heat you want to go in.  CFEV is running this so we cannot select heat times for you.

Crossfit for Hope Invictus has also invited us to attend their hosting of the Crossfit for Hope WOD.  (We’re like the pretty girl in high school…so many dates!)  More info to follow on this event, for now just save the date,June 9th. This charity event goes to support St Jude’s.  If you are interested in fundraising for the event, please visit this site and create a donation page, register under CFSD, then enlist your family and friends to help you reach whatever fundraising goals you set.

TODAY’S WODS

Speaking of competition driving us...here is John seeing exactly where he stacks up with Luke

Level I

Clean Pull 5×3
Hang Squat Clean 3×5

Finish w/ 3x Max Plank Hold (Rest 2 mins between attempts)

Bouldering is a great total body hobby for a Crossfitter to enjoy

Level II

PRESS

6 x 3 @ 85% of 1Rm

Then for time…

10-9-8…2-1
Overhead Squat (115/85)

1-2-3…9-10
Pull ups

Start with 10 OHS and 1 Pull up, then 9 and 2.  Continue until you finish the ladders

2 pood wedgies are the worst!

Level III

Find 1RM Press

Then

Death by burpee

1 the first minute, two the second and so on until you can not finish the required number of reps.

Sausage Fest Wednesdays are becoming a hit!

Gymnasty

4 Rounds
10 Dynamic Push-Ups
Senders length of floor
30 secs of Arch/Hollow Snaps
Rest 2-3 mins

* You may rest 20-30 secs between each exercises.

Kat and Danny nutrition lemmings…err I mean participants…the day of reckoning is upon us.  Come on in on Saturday to follow up with the group on how you progressed this past month+.  Successes and struggles are welcome here!  Plan to kick off at 10am again just like last time, except with much less lecture.  Unfortunately Chuck will not be providing his delectable Chili, BUT we will have the grills fired up so BYOM and we’ll throw ‘em on the Bar-B!

Memorial Day Murph! CF East Village has graciously invited us to attend their hosting of the 2012 Memorial Day Murph.  May 28th 0900-1300 @ CF East Village.  This is a charity event benefiting the Navy Seal Foundation.  Cost is $30 which goes to the fund and also gets you a slick commemorative T-shirt.  Click on the link here to sign up, donate, and get registered for a heat time (and also see the Tee).  IF you want to do the Murph with CFSD friends make sure you coordinate which heat you want to go in.  CFEV is running this so we cannot select heat times for you.

Crossfit for Hope Invictus has also invited us to attend their hosting of the Crossfit for Hope WOD.  (We’re like the pretty girl in high school…so many dates!)  More info to follow on this event, for now just save the date, June 9th. This charity event goes to support St Jude’s.  If you are interested in fundraising for the event, please visit this site and create a donation page, register under CFSD, then enlist your family and friends to help you reach whatever fundraising goals you set.

TODAY’S WODS

Bridge Wall Walks, deceptively tough

Level I

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders -or- 150 single unders

purrty girls

Level II

3 x 10 False Grip pull up or ring row

For time

Row 1000 meters
40 pistols (alternate legs each rep)
20 Hang cleans 155/105

Guess who's lil' feet these belong too...No they are not Andy's.

Level III

Find your 1RM Power Clean

Find Your 1RM weighted pull up

Then

21 – 15 – 9
KBS 2/1.5
Burpees

Sal y Jess

SDPD

Sal y Gris

WOMEN

Below you’ll find the first installment of our Coach’s Corner, these are opinion pieces not fact pieces, if you disagree/agree or have any thoughts on the topic we encourage you to leave a comment.  Thanks!

TODAY’S WODS

New Clamps in the hiz-ouse...these bad boys ROCK! And they fit every bar we have!!

Level I

Shoulder Press Find 1RM

3×15 Push-Ups

3×12 Ring Rows

Then

100 Burpees for Time

I believe I can fly...I believe I can touch the sky...

Level II

Clean Pulls 5 x 3 go fairly light to learn the movement

5 minute AMARP

20 Double Unders
3 snatches

Rest 4 Minutes

5 Minute AMRAP

10 Box Jumps
10 KBS

Loungin...with much Swag

Level III

Back Squats 9 x 2 @ 90% Of last 1RM

5 x 100 Meter Sled pull at 90 to 115#

Curiosity killed the cat...but not before Kat killed WOD #4 at the SoCal Regionals!!

Gymnasty

Ring Strength – Perform the following Ring Routine 3x

Gymnastiest: (1-3) Muscle ups -> Shoulder Stand -> Dip -> Shoulder Stand -> Dip -> Backward roll to Back Lever -> Pull out to Front Lever

Gymnastier: Muscle Up -> Shoulder Stand -> (1-3) Dips -> Back Lever ->  Pull out to Front Lever

Gymnasty: Support -> (1-3) Dips -> Inverted Hang -> L-Hang -> Inverted Hang -> L-Hang

Finish with:  10 Bridge Wall Walks/5 Cast Wall Walks

Coach’s Corner

Competition vs Comparison - These two words at first glance seem very similar, but the results of each are very different in the context of Crossfitters.  I’m about to talk on the positive aspects of competition and the negative aspects of comparison, I’m not trying to say all competition is good or all comparison is bad, but in general it’s easy to lose the positive aspects of competition and easy to embrace the negative aspects of comparison…

Competition is healthy.  It drives you to best yourself by either competing with your scores or achievements in previous days, or by competing with others who are near your current scores or achievements.  Competition is a driving force in Crossfit and even though not everyone would say they have a competitive nature, in this western world competition is behind many aspects of our lives.  It’s nearly everywhere, from the silly games we play on our smart phones, to that job promotion (or demotion).  I think we should learn to respect competition and in its healthy forms to seek it out.  It will help you in the end.

Comparison is unhealthy.  Ever have an authority figure; parent, coach, teacher, etc.  Ask you why you, “Can’t be more like so and so?!”  That is a tough pill to swallow, because you are NOT so and so and never will be.  So comparison in that vein is often unfair and a negative way to motivate.  Please note that I didn’t say it is NOT motivating, just that it is the negative way to go about it.  Comparison can lead to feelings of inadequacy, desperation, anxiety, and fear if not kept in check.  The worse kind of comparison is self-inflicted.  Constantly looking at this person or that person whether it’s the business position they’re in, the body they have, or the amount of weight they can deadlift, comparison and effort wasted on it takes away from actually achieving your goals.  Instead of being the best you can, you are spending time looking at the difference between you and them.

In the end both Competition and Comparison are powerful, be mindful of which you are using and when, start to find patterns of constructive or destructive thought processes.  Understand where little steps down either path can lead.  And realize they are not mutually exclusive you can have both competition and comparison with the same person at the same time.

Thanks to everyone that was able to make it up to the SoCal Regionals to support Kat and the CFSD Team.  It was very nice to see all that purple and black walking around in Pomona!

I am VERY proud of the effort that all of CFSD put in to the 2012 CF Games season.  Special thanks to Jason and Sal for the programming work they put in leading up to the Open and Regionals.  Programming is time consuming and you guys were brilliant.

To the athletes that represented CFSD: Petra, Jane, Kat, Urrica, Steph, Dale, Miah, Tony, and Slater, thank you for your integrity and commitment to the competition.  I am so glad there are no super egos that represent CFSD!

By the way, I’m not just proud of the athletes that represented us.  Let me take this opportunity to also explain, that on the whole, I constantly hear feedback that CFSD is a welcoming and inviting CF to visit.  That speaks to each and every one of the members in our CFSD Tribe.  So when you guys say “Hi” to the new person and make them feel including, know that those things aren’t unseen or unappreciated.

SO, hugs all around and see you all in the gym.

2013 here we come!!

In Fitness,
-Aush

RECOMMENDED READING

Glute Activation not just for looks!

Vitamin D supplementation is for YOU

TODAY’S WODS

Coach Jason...always kept the team on their toes by spontaneously throwing med balls at their heads yelling "Unknown and Unknowable!!"

LEVEL I

Pause Back Squat 3×5 (pause at the bottom of each squat for 2 secs)

Find Today’s 1RM Glute Bridge

Then

3 Rounds for time

Run 400m
21 Push-Ups
12 Broad Jumps

Want strength like Blanka? Eat 2.25 pood KB's for breakfast!

LEVEL II

front squat 5 x 5 @ 80% of 1RM

Then

5 rounds for time
Run 100 meters
15 wallball  20/15
10 burpees
5 L-pullups

Cyndi Lauper double unders...not many possess this kind of talent.

LEVEL III

Regional athletes rest

2013  Competitors

Find 1 RM Deadlift

Rest 5 minutes

50 burpee pull UPS

Petra does this for hours..says it helps keep her "regular", whatever that means??

SDPD

I think the reason Mayo is so successful with the ladies is because he's so confident, it's almost as if he doesn't care how he comes off or what he looks like. Admirable.

Everyone has been doing GREAT!  It’s been awesome to watch our athletes represent CFSD!

Right now Kat is in 38th place, but she’ll definitely be moving up the ladder tomorrow.

The team is in 25th overall.

Hope to see many more of you tomorrow up here in Pomona!  Bring a lawn chair if you have one, suntan lotion, and some food to snack on (no outside alcohol allowed in FYI).

SATURDAY WOD’S

There is NO Free 9am WOD tomorrow, However, Emery will open the gym for an open gym hour at 8am and again at 1230pm.  Feel free to go get your WOD on for CFSD members ONLY at either of those times.

“If you’re going through hell….keep going.”

SoCal Regionals If you get to the fairgrounds and cannot find us. Please call (619) 356-8174.  This is the gym’s phone number but will be forwarded to Aush’s cell phone.  On Friday cars some of us will be meeting at the gym at 0645 then shoving off at 0700 to arrive at the Fairgrounds no later than 0945(ish).  Remember to bring cash, food, water and WORKOUT CLOTHES…No reason we can’t do a Regionals WOD in between cheering on the CFSD Squad!  We’ll do the WOD later so we aren’t super sweaty all day…although in Pomona, we will be sweaty all day!

Sign Making Party Don’t forget we’ll be making signs to motivate our team and Kat on Thursday evening starting at 5:30pm at CFSD, hope to see as many of you as can make it there!

Friday Class Schedule Due to the SoCal Regionals, we have some schedule changes for this Friday.

6am Class will be “Open Gym” time, there WILL be WODs posted for Friday.  Paul will be opening the gym at 6, be considerate of his time and make sure you are ready to leave when he is.  Thanks for opening the gym Paul.

Noon Class will also be “Open Gym”.  Christie will be opening.  Thanks Christie!

Their will be an instructor led class at 4pm, all other evening classes are cancelled for this Friday!

TODAY’S WODS

Level I

Deadlift 1×3

3 Rounds

15 KB Swings

15 Burpees

Level II

5 x 5 Push press @ 75% of 1RM

10 minute AMRAP

5 HSPU
30 Double Unders

Level III

30 – 45 minutes of Mobility

SoCal Regionals If you get to the fairgrounds and cannot find us. Please call (619) 356-8174.  This is the gym’s phone number but will be forwarded to Aush’s cell phone.  On Friday cars some of us will be meeting at the gym at 0645 then shoving off at 0700 to arrive at the Fairgrounds no later than 0945(ish).  Remember to bring cash, food, water and WORKOUT CLOTHES…No reason we can’t do a Regionals WOD in between cheering on the CFSD Squad!  We’ll do the WOD later so we aren’t super sweaty all day…although in Pomona, we will be sweaty all day!

Sign Making Party Don’t forget we’ll be making signs to motivate our team and Kat on Thursday evening starting at 5:30pm at CFSD, hope to see as many of you as can make it there!

Friday Class Schedule Due to the SoCal Regionals, we have some schedule changes for this Friday.

6am Class will be “Open Gym” time, there WILL be WODs posted for Friday.  Paul will be opening the gym at 6, be considerate of his time and make sure you are ready to leave when he is.  Thanks for opening the gym Paul.

Noon Class will also be “Open Gym”.  Christie will be opening.  Thanks Christie!

Their will be an instructor led class at 4pm, all other evening classes are cancelled for this Friday!

RECOMMENDED READING

Contrast Shower Benefits?

A little info about Tendons – Jim “Beast Skills”

TODAY’S WODS

Teamwork...It gets a job done.

Level I

Today spend 15 mins working Mobilizing
Spend the rest of the class time working the Clean

Big Willie Style

Level II

Skill: pistol progression!!!

5 rounds for time (15 minute cap)

10 KB sumo Deadlift high pull 2/1.5
10 Goblet squats
10 KBS

Greg Hassel-Hoffman

Level III

Skill of your choice

Swim or run for 20 – 30 minutes

Dustin

SDPD

Kal

Women’s

SoCal Regionals We plan to be there in full force, last minute logistics are being hashed out this week.  CFSD WILL have a tent up at the Fairgrounds in Pomona.  This will be a place for all of us to relax and hangout together between events.  Recommend you bring a fold up lawn chair or two if you have them.  If you get to the fairgrounds and cannot find us.  Please call (619) 356-8174.  This is the gym’s phone number but will be forwarded to Aush’s cell phone.  More info to follow.  Post any comments/questions you have about the weekend to comments!

Sign Making Party Don’t forget we’ll be making signs to motivate our team and Kat on Thursday evening starting at 5:30pm, hope to see as many of you as can make it there!

Friday Class Schedule Due to the SoCal Regionals, we have some schedule changes for this Friday.

6am Class will be “Open Gym” time, there WILL be WODs posted for Friday.  Paul will be opening the gym at 6, be considerate of his time and make sure you are ready to leave when he is.  Thanks for opening the gym Paul.

Noon Class will also be “Open Gym”.  Christie will be opening.  Thanks Christie!

Their will be an instructor led class at 4pm, all other evening classes are cancelled for this Friday!

RECOMMENDED READING

Developing the Muscle Up Transition - Coach Sommer

TODAY’S WODS

This guy looks SO familiar...anyone know his name?

Level I

Bench Press Find 1RM (with a spotter!)

Then, for time

Run 1600m
Row 2k

Or this girl...anyone know her name?

Level II

3 x 3 Deadlift 93% if 1RM

4 rounds

10 thrusters 105/85#
10 pull ups
Run 200

This guy I know, I'd recognize the buns anywhere

Level III

Skill work of your choice!

3 rounds at an easy pace
Row 300
10 Hang cleans 185/115

Jeremy....squattin

SDPD

Cimmaron nailing some squats!

WOMEN’S

SoCal Regionals We plan to be there in full force, last minute logistics are being hashed out this week.  CFSD WILL have a tent up at the Fairgrounds in Pomona.  This will be a place for all of us to relax and hangout together between events.  Recommend you bring a fold up lawn chair or two if you have them.  If you get to the fairgrounds and cannot find us.  Please call (619) 356-8174.  This is the gym’s phone number but will be forwarded to Aush’s cell phone.  More info to follow.  Post any comments/questions you have about the weekend to comments!

Sign Making Party Don’t forget we’ll be making signs to motivate our team and Kat on Thursday evening starting at 5:30pm, hope to see as many of you as can make it there!

RECOMMENDED READING

Q&A With living legend Charles Poliquin

Seven Keys to Athletic Success – Alwyn Cosgrove

TODAY’S WODS

Rene's gym!

Level I

Mobility: Foam Roll 10 mins -Thoracic (upper back) and ALL of your legs
Skill: 10 mins Double Unders

Strength: Back Squat Find 1RM ~20 mins

METCON:

AMRAP in 12 mins
5 Ring Rows
10 Push Ups
15 Squats

David Blaine

Level II

Back Squat 5 x 3 @87% of 1 RM

12 minute AMRAP

30 double under
15 Hand Release push ups
30 air squats

Pull Ups

Level III

Mobility wod # 4

3 x 5 Hang Snatch KEEP IT LIGHT!

8 minute AMRAP

30 double unders
20 Air squats
10 push ups

Josh C.

Josh is back on the East Coast, we’ll miss you bud!

SDPD

PRESS/BENCH PRESS +5
5@40%
5@50%
5@60%

Skill: Snatch Balance

AMRAP 9 MIN
5 Dips
10 HRPU
30 Flutter Kicks
250 Row
Rest 3 Min
50 Ab-Mat Sit- ups

Desi

WOMEN’S

PRESS/BENCH PRESS +5
5@40%
5@50%
5@60%

Skill: Snatch Balance

3 ROUNDS
10 DB Push Press
10 Burpees
Rest 3 Min.
3 ROUNDS
20 Step OH Walking Lunge 25#
25 Double Unders

THANKS JULIE K! Everyone had a great time at The Corner last night hanging out with fellow CFSD’ers!  If you couldn’t make it out this time stay tuned for more opportunities to hang outside of the gym with your CFSD Family and Friends.  Thanks to Julie for organizing the event, and to anyone else who helped brainstorm it with her.  We love you Julie!

SIGN MAKING PAR-TAY! -In preparation to cheer on our CFSD Team at Regionals we are going to host a sign making party at the gym.  Next Thursday May 10th starting at 5:30pm we will begin.  Bring your ingenuity and arts and craft skillz.  We’ll have some poster board and markers available, feel free to bring any additional items you’d like!

RECOMMENDED READING

Power Snatch: Uses and Cautions – Greg Everett

Beginner Grip Routine – David Horne

TODAY’S WODS

You can take the boy out of Jersey, but you can't take the Jersey out of the boy!

LEVEL I

SKILL WORK:
Work up to a moderate-to-heavy Behind neck SN PP + OHS
Then work up to moderate-to-heavy SN Balance

METCON:
3 Rounds for Total Reps – 1 Minute at each station

Tire Flips
DB Push Press (35/25)
KTE
KB SDHP (2/1.5)
Burpees
Rest

You can take the boy out of West Virginia....But, more importantly, think it's time to get some more Vitamin D there Casper! It's like staring at the sun...

LEVEL II

20 minutes to find your 1 RM Squat Snatch

Then

12 minute AMRAP

10 Goblet Squats 1.5/1
10 Burpee Box Jumps
5 HSPU

Yesterday's gym-nasty class warming up.

LEVEL III

10 x 1 Snatch 85 – 90%

21-15-9

Single arm DB snatch
Weighted walking lunge (bar on back) 115/85

Finish with 10 muscle ups

Team wod at 10 in Saturday EVERYBODY BE THERE!!!!!

Don Repping 180# Strict Presses!

SDPD

Kevin's Moment of Zen....

WOMEN’S