Tuesday May 24, 2016

Posted on May 23, 2016 | 0 comments

-Sign up now!!!  On Monday May 30th, we will be doing the Murph Challenge.  You can sign up to participate at www.themurphchallenge.com.  As a CrossFit Lodi member, you will not be required to sign up to participate, but we would encourage you to do so.  Proceeds go the Michael P. Murphy Memorial Scholarship Foundation.  If you would like to bring a friend or family member with you to participate, they cam sign up for the challenge and their drop in fee for the day will be waived (receipt required) or they can choose to pay the $20 drop in fee and it will be donated to the cause.  

The reschedule for the body fat test is Wednesday June 15th.  Sign up sheet is on the desk.

Great job on Mondays workout everyone. For today’s workout the word of the day is TECHNIQUE! Deadlifts can be a very “deadly” (see what I did there) movement if not done correctly. Challenge yourself with the weight but don’t let that alone dictate how you perform on this part of workout. Listen to your coach and make sure we are lifting with our legs instead of back’s. Once you feel comfortable with technique you’ll notice that weight that used to feel heavy goes up with ease.

Short and sweet tonight

Have fun -T-




10 -7-5-3-5-7-10


10 Min AMRAP

20 Kettlebell Swings 53#/35#

20 Push Ups


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Monday May 23, 2016

Posted on May 22, 2016 | 0 comments

Contra costa


In gym news: Happy birthday to one of our youngest members..Dallas Walker (Drew and coach Lindsey daughter) turned ONE over the weekend.

I.G.N- MOBILITY MONDAY WILL BE AT 6PM! tonight. Instead of a 6pm crossfit class we will just be having Mobility along with conditioning class.

I.G.N- Great Job and congrats(we think) to Jamie, Emmy, Lindsay, Erica, and Kevin who all competed in the Contra coast throw down. You made the gym proud!! (the “we think” comment is in reference to fact the event was a complete cluster ____ from an organizational standpoint so we don’t really know how anyone did point wise). Grand scheme of things that really doesn’t matter much though because you all tried your hardest!  

We hope everyone had a nice weekend and is ready to get after another week of getting fitter. In the world of crossfit, as a sport or as a fitness outlet, there are numerous things that can contribute to your overall improvement. Going over all of them or even some of them would take up everyday of this little blog for at least a month. Instead I want to bring to light (in my opinion) 2 of the most important.

The 1st is consistency. Not consistency in the sense of “I made it 3 days this week” or “I’ve been really watching my diet for the last few weeks, months..” or ”I’ve been really focusing on my technique the last few classes”.. While those are all great comments I love to hear, I am talking BIG PICTURE consistency. The type on consistency that takes many, many, many months or even better YEARS to achieve. Just like my man Malcolm Gladwell says, ” Ten thousand hours is the magic number of greatness”. Now while that might seem a little excessive it does drive home the point that to progress you need to practice. Very VERY few people are born true geniuses or gifted to the point that they never or barley have to work at something to get great or even proficient. I am sure if you poled 99% of the greatest athletes, academia’s, and success business individuals they would say “Hard work” is what got them to were they are. What they often leave out or what is often forgot is its not just a few days, weeks or even years of hard work. Its a lifetime of chipping away at their deficiencies. That’s sounds a lot like being Consistent to me!!

The 2nd is EFFORT. You can not BUY, BORROW, or FAKE effort. We as coaches can scream, cheer, or encourage you until we are blue in face and have lost out voices but if you don’t put forth your full effort for that day you have no one to blame except yourself. Now I don’t want that to be taken the wrong way and for you to think.” My score, time, ect wasn’t that great today so I guess that means I didn’t put forth my full effort”. That couldn’t be further from the truth! You all know your bodies and what you are capable of on a daily basis. If you walk out those doors thinking, “Man I really gave it all I had today” then that’s all that matters.

Moral of this little story my fit family is this, if you consistently make an effort to get better each day it will happen! Be patient and enjoy the ride. You just need to make sure you buy your ticket and actually take the ride and we as coaches will take care rest. So……..who’s coming for a ride tomorrow??



15 Min Bar Muscle Up Practice


4 Rounds

8-10 Strict Pull Ups or C2B Pull Ups

NO kipping, NO bands

10 Pendlay Rows

30 Sec Superman Hold

30 Sec Hollow Hold



Assault Bike Calories

Dumbbell Step Ups 40#/25# 24″/20″

Box Jump Overs

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Friday May 20, 2016

Posted on May 19, 2016 | 0 comments

I.G.N- You guys are doing great signing up to help with the meals for Ian and his family. We do have days still open so if you are interested please take a look at the sign up sheet on the front counter. THANKS

I.G.N- We have fresh cherries from Joe and Audrey’s fields for sale in the fridge along with extra Pick it up paleo meals and Maple Almond butter. Basically we have a little Trader Joe’s in the ghetto garage fridge so check it out if ya need any of those items.

WATER….WATER!!! WATTTTER… With these temperatures on the raise I figured now would be a good time to go over the importance of this simple, yet amazing fluid. As I am sure most of you remember from your middle school days, up to 60% of an adult body is made up of water. I guess that means we are all closer to ”glass half full” kind of people then…. Water is literally our “life blood”.  Seriously….Did you know blood is mostly made up of water… So is pretty much every other bodily fluid we omit throughout the day.

During those AWFUL tough wods(like yesterdays) when you are sweating, breathing hard, crying, bleeding(when you get that allusive box bite and skin the shins worse than when you were 6 and crashed the Huffy) or have to get that nervous pee out before 3.2.1 GO!!  you are losing a major component that keeps us running as functioning humans. If you are not replenishing that water lost you’re basically running that body into the ground.. If you just read that and said…”SO what..” let me try and illustrate it in a different light….

 Imagine this instead. You’re cruising down I-5 with the family on the way to see Mickie and Minnie. You have XM radio on your favorite pod cast while the “Bad driver” spouse is checking their DM on instagram and pretending they are looking at work emails. The kids are either starting world war 3 because they won’t share the Ipad or you’ve managed to plan the trip during nap time. You are just passing the last major city for 60 miles and the gas light comes on. You look down at the light and think….I’m not paying $3.27 for a gallon of gas, plus that light comes on with like 200 miles left…10 miles later you are parked on side of rode with flashers blinking and your only saving grace is that same “bad driver” at least paid the triple A bill so help is on the way….That doesn’t sound to enjoyable now does it. Well replace that car with your body, and instead of the $3.27 gas imagine it being the $1.50 liter of Smart water you passed up. Catch my drift NOW! Your body can last a few weeks without food, but without water you’ll be lucky to last longer than 3-5 days. Besides keeping you alive, water also does some pretty cool stuff which includes… keeping joints fluid, skin clean and clear and curbing those late night hunger pains..In my opinion those all sound like good reasons to get 100 oz of water a day in.

So for all those people who have a hard time getting the right amount of water in throughout the day, I present a challenge for you. Upon waking drink 8 oz of water that you placed on your night stand the evening before. Continue to do that every hour throughout the day. NO COFFEE AND SODA don’t count as part of that water intake. They both also contain caffeine which is a diuretic and actually slows down or stops water from doing its job. Do this for 3 days then go back to that cactus like intake you have been doing and let me know how you feel. Trust me you’ll want to do this the prize for those who actually do it is going to be spectacular…..

Have fun-t-



Every 4 Min for 5 Rounds

Run 200 m

1 Round “DT”

12 Deadlifts #155/#105

9 Hang Power Cleans

6 Push Jerks

*The gaol here is to sprint each round and have 60-90 sec. rest in each round.  Scale weight accordingly.


Post WOD:

3 Rounds

50 m 1 Arm Overhead Carry w/DB or KB – Right Arm

50 m 1 Arm Overhead Carry w/DB or KB – Left Arm

Rest 45-60 sec between each arm

*Choose a weight that is a challenge but 50 m carry is unbroken

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Thursday May 19, 2016

Posted on May 18, 2016 | 0 comments

Performance & Fitness

Power Snatch

In 15 min work up to a heavy single

Performance WOD:

12 Min EMOM

1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch


Fitness WOD:

12 Min AMRAP

40 Double Unders (120 Singles)

20 Alt. Dumbbell Snatch 50#/35#

10 Goblet Squats w/ DB




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Wednesday May 18, 2016

Posted on May 17, 2016 | 0 comments



30/20 Cal Row

30 Sumo Deadlift High Pulls 75#/55#

30 Box Jumps 24/20

30 Dumbbell Push Press 40#/25#

30 Toes To Bar

30 Slam Ball Over Shoulder 50#/35#

30 Thrusters 75#/55#

30 Burpees

30 Cal AB

3 Min Rest

10 Min AMRAP

3 Min Rest

15 Min AMRAP

**In the first 5 min get as far as you can, after 3 min rest you will start back at the beginning and go as far as you can in 10 min, then after 3 min rest you will go as far as you can in 15 min.

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Tuesday May 17, 2016

Posted on May 16, 2016 | 0 comments


12 Min EMOM

Min 1:  3-5 Dips

Min 2: 5-8 HSPU

This EMOM can be scaled up or down.  Try the dips and HSPU Strict.  If kipping is a challenge work on the kipping and make the number you choose per minute a challenge.


4 Rounds for time:

50 Double Unders

15 Snatch 75#/55#

Rest 3 Min then

Run 1 Mile for time


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Monday May 16, 2016

Posted on May 15, 2016 | 0 comments

-Starting this week we will discontinue our Thursday Conditioning class at 9am.  All other conditioning classes will remain the same!

-Sign up now!!!  On Monday May 30th, we will be doing the Murph Challenge.  You can sign up to participate at www.themurphchallenge.com.  As a CrossFit Lodi member, you will not be required to sign up to participate, but we would encourage you to do so.  Proceeds go the Michael P. Murphy Memorial Scholarship Foundation.  If you would like to bring a friend or family member with you to participate, they cam sign up for the challenge and their drop in fee for the day will be waived (receipt required) or they can choose to pay the $20 drop in fee and it will be donated to the cause.  

- Congrats to our member Jimmy Suliman who graduated from UOP over the weekend! Brains and Brawn..Look out world!

-Mobility Mondays is back. We will continue to cover the shoulders, arms, neck this week. It will start at 7Pm again! NEXT WEEK THE 23RD it will begin at 6pm though and we will be changing Mondays at 6pm to Mobility and open gym…..

We hope all of you had a great weekend. I know the 19 of you who showed up to “sweats and sweets” Saturday did. I mean you started it off with a great workout and DOUGHNUTS…I’m sure it was hard to improve on such a great start but I’m sure you all found a way to accomplish just that. Now it is time for ALL of us to get back at it and start the week off right.

DEATH BY>>>>ANYTHING is always a test of true grit. Hence the name. Doing it with those pesky pull ups is probably not the ideal way to start your week off. Well, that is only one way to look at it. The other would be “Awesome, I get to start my week off with something that challenges me and is only going to make me better”.  Regardless of what option you choose, rx, scaling, or a mix of both just keep in mind working on weakness is the only way to get better.

Over weekend I had a member say how frustrating it was that they always come in last place on the workouts or that they have to scale a few reps here and there to even finish it. This was the same member who just got done moving for 45 minutes and burned close to 850 calories(according to fitbit). This was also the same member who just days before was overhead squatting(a bar with weights) when the day they started they could barley AIR squat. This was the same member who constantly pushes themselves to the point of tears(of joy of course) to finish the daily workouts. This was the same member who’s overall quality and level of fitness has IMPROVED tenfold since the day they started . Ya catch my drift!!! Yes that whiteboard and being competitive is important. We are Americans after all and we LOVE to win. Using it as a motivating factor is an incredibly effective tool. My advice is just don’t let it be the ONLY tool. You’ll get great results when you push yourself trying to put up a great time, amrap score, or try to beat a buddy who already finished an earlier class. Another way to get great results is just showing up everyday and working as hard as your body will allow you on that day!

So if pull ups aren’t your JAM, no worries. Grab a box, a band, a box and a band and work on making them your JAM.

(stay tunes for our next nutritional topic ….FAT)

Have fun



Front Squat



Death By Pull Up

Min 1 – 1 Pull Up

Min 2 – 2 Pull Ups

Min 3 – 3 Pull Ups


*There will be scaling options available


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