Friday April 22, 2016

Posted on Apr 21, 2016 | 0 comments

I.G.N- Our very own Chris Podesto and Noel du Celliee Muller are under way with their master’s qualifying workouts. Both of them performed the 1 rep max Deadlift today, Chris pulled 455 lb’s !!!!! and Noel pulled 400 # !! WAY to go gentlemen, that is a great start and we are all rooting for ya.

Noel 400 lb Dl

- Mobility Monday begins next Monday at 6:30pm. We will be focusing on the feet, ankles and calves. Even if you can not make the whole session please stop by to at least get a little something out of it.

Way to work on those cleans everyone. We also had a few members set a new personal record(pr) on muscle ups made in a day!  Everyone who showed up definitely made some steps towards improving the clean. Next time the clean comes up, you all should feel a little more comfortable. Isn’t it fun to work on weaknesses?? It should be. Anytime you have to step outside your comfort zone it can be scary and discouraging. However, it can also be exciting and rejuvenating. As life moves forward it’s hard for many of us to find time to learn new things. Part of the pure joy that comes with being a child is almost EVERYTHING is new. Bring out those inner children for that hour a day and leave the “adulating” at the door. Find some sense of fun in the failures and the road to success will be that much more enjoyable.

Today we are throwing in some “BRO-SESH” work for ya with the bench. Have fun


Performance & Fitness:

Bench Press



5 Rounds

2 Min work/ 2 Min Rest

20 Double Unders

10 Push Press 95#/65#

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Thursday April 21, 2016

Posted on Apr 20, 2016 | 0 comments

I.G.N- Today is the day the Crossfit games released the qualifying workouts for the Masters division’s. CFL is fortunate enough to have 2 members moving on to this phase. Noel and Chris will both have until Monday to complete the 4 workouts released.  Only the top 200 make it to this point stage and only the top 20 move on to the crossfit games in Carson. If you see them wish them a big GOOD LUCK, and we will keep you posted on when they perform the works so you can come cheer them on.

-Mobility Monday starts next Monday at 6:30pm. If you are looking for a little extra help in that area please come by. I know it is late so even if you can only come for 30 min or so that is better then no coming at all.


It was great watching everyone pair up and fight through that tough, loooooong workout today. We hope you enjoyed the partner element.

Just like that we have rounded the corner and are closing in on the weekend. Lets keep the momentum rolling and get after todays workout.  We are focusing on moving that barbell today so if possible try and get to class a little early to get in a few extra minutes of mobility and stretching.  Also remember the weight you decided to work up to and use for the workout is just one small element of what’s important on days like this. Hammering that technique (and sacrificing pride if needed) is going to be WAY more beneficial then loading up weight and throwing forum out the window. It takes a lot more work then 30 min on a Thursday to master these movements so keep that in mind if you find you are getting flustered. Even an inch walked gets you closer to finishing the marathon that is OLY lifts.

Have fun


Performance & Fitness



In 7 sets work up to a heavy single


Scaled Option…

1 Deadlift + 1 Hang Power Clean + 2 Front Squats

In 7 Sets work up to a heavy complex

WOD: Performance & Fitness

4 Rounds

7 Deadlifts

7 Power cleans

7 Front Squats

7 Ring Muscle Ups

*Rx 155#/105#

*Scale weight accordingly

*Scale MU: 7 Burpee Chest to Bar Pull Ups or  7 Burpee Pull Ups or  7 Burpee Jumping Pull Ups


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Wednesday April 20, 2016

Posted on Apr 19, 2016 | 0 comments

In Gym News: We want to wish good luck to Chris Podesto! He has the masters qualifying for THE CROSSFIT GAMES this weekend. The workouts are released this Thursday and he has until Monday to complete the 4 challenges. Make sure to wish him good luck and lets get him back to the Crossfit games!!

- Chris is not the only one moving on to qualifying stage though. In the 60 + age division our own Noel DU Celliee Muller also placed in the top 200. We are VERY proud of you!!

-Mobility Monday will begin next Monday the 25th at 6:30pm. It will run for 4 weeks and cover a different body section each week.


WOW! The energy in the gym this evening was fantastic. Great work everyone who showed up throughout the day and worked on either improving their snatch or enhancing their metabolic conditioning. We had a few pr’s on the snatch movements, so I guess this crossfit thing works. Let’s keep up the momentum and work TOGETHER on todays challenge. Partner workouts can be a great way to not only make new friendships but also a way to really push yourself. Since you will have a built in rest period while your buddy works, let’s make sure we push it when it’s our time to go. It may seem like waiting around is going to diminish the amount of work you’ll get in, However if you treat your turn like an all out sprint you will need that little break to regroup. Since this workout mirrors itself, try and match the intensity for the second go around with bike and ring rows. If you are really that board waiting for you time to work, use it as a great opportunity to cheer on your partner and other class members. After all “Team work makes the Dream work”

Have fun -t-

Performance & Fitness

In teams of 2…

50 Ring Rows

100 Cal Assault Bike

200 Cal Row

100 Cal Assault Bike

50 Ring Rows

*Only one athlete is working at a time but work between two partners can be broken up in any way*

*Advanced athlete teams can do 100 ring rows per set*

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Tuesday April 19, 2016

Posted on Apr 18, 2016 | 0 comments

In gym news: Next Monday we begin our 1st  session of ”Mobility Mondays”. It will run for 4 weeks and we will meet at 6:30PM. We will cover a different section of the body and it should last approximately 45min. It is free for all members. Hope you join us.

- We want to wish a belated birthday to Amy Terra. We are working on compiling a list of member birthdays so I apologize if we missed your. We will get ya next year.


Great work to all those that started their weeks with us and challenged themselves with the crossfit or conditioning class workout today. Just a reminder that ANYONE can attend the conditioning class. They meet Mon 9am and 6pm, Wed 9am and 6pm, Thursday at 9am and Friday and 9am and 5pm. If you enjoyed todays workout you would really like what we have programmed for that class. If you have not taken a class or have time for a double day I HIGHLY recommend you drop in for a class sometime.

Since the weather seems to be shifting towards those higher temps its important we are getting enough water. Try and get at least half your body weight in oz a day. For you non water drinkers I know that sounds like a challenge but I promise its only going to make you feel better. Besides being a crucial element to our daily survival it will improve your performances tremendously. It’s also a great way to curb hunger pains during those late night witching hours when ice cream and candy seem to be only thing in house to eat. If you bring plastic water bottles with you into the gym, also remember we have that big blue can that’s for your recyclables , which is picked up and profits donated to a local charity. That’s a win-win if you ask me.   

Today we have a few options for you , it will be a great day for those that want to work on the very technical movement ..The Snatch. For those that will be picking the performance work, remember that the snatch is an OLYMIPC sport. Don’t be so hard on yourself if you find you are struggling with it. Any improvement, no matter how small it is, is what it’s all about when training. For those picking the fitness option we have a cornucopia of movements and tasks for you. Regardless of which option you pick, you will get fitter just by showing up!!

Have fun



-Snatch Balance

Work up to a heavy single

-Muscle Snatch

Work up to a moderate single


12 Min EMOM

2 Power Snatches

2 Snatches

*go a heavy as possible*



12 Min AMRAP

50 Double Unders or 150 Singles

15 Kettlebell High Pull 53#/35#

15 Push Ups

15 Air Squats

3 min Rest

12 Min AMRAP

20 Cal AB or Row

20 Alt. Lunge w/KB 53#/35#

20 AB Mat Sit Ups


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Monday April 18, 2016

Posted on Apr 17, 2016 | 0 comments

Happy Monday!  Congratulations to Ed & Colleen Weyrens!  They both participated in their first CrossFit competition Saturday at the Festivus Games in Elk Grove.  Ed took 3rd place and Colleen took 12th.



In gym news: We are going to start a 4 week mini seminar opportunity starting NEXT Monday. ”Mobility Monday” will begin next Monday the  25th and go for 4 weeks. It will begin at 6:30 pm and should only take 45 min to 1 hr. Each week we are going to address a different area of body and go through a variety of mobility options to help increase or improve ROM. We will have more details later in the week. We hope some of you(or ALL of you) can make it.  

We hope everyone had a great weekend! Lets start this week off right get to work on “KELLY”. Try and push yourselves on those wall balls and complete them in as few sets as possible. This is going to be one of those workouts where it is totally up to YOU on how much you get out of it. With that being said, if you had a rough weekend and you’re body has not fully recovered yet, take this opportunity to come in and just move. Use that run to get those legs moving and wall balls/box jumps to keep the heart rate up!

Performance & Fitness


5 Rounds for Time

400 m Run

30 Box Jumps 24″/20″

30 Wall Balls 20#/14# to 10′

*Scale as needed to keep time to 30 min or less*


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Friday April 15, 2016

Posted on Apr 14, 2016 | 0 comments

In Gym news: 

  • On Saturday (4/16), Colleen and Ed Weyrens will be competing in the Festivus Games in Elk Grove at CrossFit Artistry.  Competition begins at 8:30.  If you are looking for something fun to do…let’s go show some support!
  • If you need a WOD before you go…Come to the 9am class!  Always a fun time!
  • Next time you see Larry Vickers and Chris Podesto be sure to wish those spry “youngish” gentlemen a big HAPPY BIRTHDAY. Larry celebrated his earlier in the week and today is Chris’s. Rumor has it there will be a birthday inspired workout for them either this Saturday or next…or maybe both….Only way to find out is to come join us.
  • Mike fom Body Fat Tesing will also be back on May 9th.  There is a sign up sheet at the front desk.

WOW what a tough week.  Not that you need a reminder….BUT…Heavy lunges, some “Nasty Girls”, Muscle up and snatch work, MANMAKERS, 30 min AMRAP’S, getting inverted and 20 min AMRAP’S. You all have done a great job showing up and working hard. We did notice a little bit of a drop off midweek but I am certain its because everyone went so hard those 1st few days! It’s totally acceptable, so no worries. We need to take care of our bodies and listen to them. Even a Prius need’s to stop for a recharge every once in a while . Plus now that you are all rested up and ready to rock we can work towards some PR’S on the power clean or hang squat clean..or maybe both???.

While its sister the Snatch can be daunting and frustrating for a lot of you…. big brother Clean is a movement most, if not all, of you should enjoy and look forward to work on. If chasing those big weights isn’t your thing, NO PROBLEM,  instead take those 15 min to work on building towards a  “Heavy technically sound” complex. A beautifully executed 35-55lb power clean is going to pay off WAY more then a wonky 335lbs in the long run. And as we’ve mentioned before, this fitness journey we are all on together is not solely measured in weekly white board results. Its about becoming a better functioning human OVERALL. Sure its great to be able to gauge how we do compared to our peers, and some friendly “mostly” competition is motivating at times (especially for the people at fitaid since that seems to be the most common “wager”) but when we look at big picture it is that competition with yourself that matters most.   

Performance & Fitness

15 Min

Build to a heavy complex

Power Clean + Hang Squat Clean


5 Rounds each for time

50 Double Unders

10 Power Cleans 185#/125#

Rest 1 Min.

*score will be time at the finish of the 5th round

Post WOD:

EMOM 8 Min

8-10 Toes 2 Bar

*try to do each set unbroken

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Thursday April 14, 2016

Posted on Apr 13, 2016 | 0 comments

On Saturday (4/16), Colleen and Ed Weyrens will be competing in the Festivus Games in Elk Grove at CrossFit Artistry.  Competition begins at 8:30.  If you are looking for something fun to do…let’s go show some support!

Mike fom Body Fat Tesing will also be back on May 9th.  There is a sign up sheet at the front desk.


Performance & Fitness

Handstand/Handstand Walk Skill Day



20 Min AMRAP

200 m Run

10 Burpees

10 Pull Ups

**Advanced Athletes wear a weight vest**


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