We are proud to announce a mid-week yoga session available at CFWS. This class will meet on Wednesdays from 7PM to 8:30pm. That’s right, a full blown 90 minute Yoga class! Like CrossFit, this class has the capacity to adjust for various fitness levels. This is an all levels class that will leave you clamoring for more. Use this class in conjunction to your regular WOD times to improve flexibility, muscular endurance, balance and self-awareness. Bring water, a yoga mat and a towel and get your weekly Yoga fix right at the box!
We are offering this class as a part of the 3x/week or unlimited memberships. Those with a non-peak membership will be able to attend with a discounted $10 drop-in fee. Not a member of CFWS? No worries! You can drop in to our yoga classes for $15.
Never heard of Vinyasa? Read this short description and then come see for yourself what this class really has to offer! You won’t be disappointed.
Vinyasa’s strength is in it’s diversity. There is no single philosophy, rule book, or sequence that teachers must follow, so there is a lot of room for individual personalitites and quirks to come through. This makes it essential that you find a teacher you enjoy and can relate to. After coach Beezy and Rick’s first session with Heidi, we found that person!! If you like having things a little loose and unpredictable and like to keep moving, this style is definitely worth a try.
Click on Heidi’s Picture above and Sign up today!
Thank you to all of our volunteers who made yesterday’s competition happen!! We could not have hosted such a great event without your help. Thank you to our judges, those who showed up early to help set up, those who stayed late to help clean up and of course, to our scoring table who managed the score cards and created the ranking system you see below. This event could not have happened without your help.
This competition was about community. We wanted to host a competition that would pull local athletes who are new to CrossFit together for a challenging day of WODs. The amount of support we saw for the competitors yesterday shows just how strong the community can be. Yesterday was about reaching outside of your comfort zone and pushing a little harder than you probably once believed you could. Those who came out as spectators, coaches and general support of the athlete helped create the amazing energy that was present in the box throughout the day. Thank you to all who showed up and supported the athletes yesterday. You are truly what makes this community amazing.
To the athletes who competed yesterday, YOU ROCK!! We were inspired to see so many people giving maximum effort over the course of all three workouts. We appreciate your hard work leading up to this competition and the focus and determination you brought as you laid it all on the floor yesterday. We look forward to seeing you at future competitions within the local community. Great job yesterday!! We at CFWS are honored to be a part of your early competition experience.
Below, you will find your ranking for each workout as well as your total score as the sum of your ranking on each workout. In this scoring system, the lowest score after all three workouts wins.
Heat Assignments are finally up! Please make sure you have already filled out our waiver (link below) prior to arriving to registration tomorrow morning. Athletes who arrive without a completed waiver on file will not be able to participate in the challenge.
There is ample parking on site and plenty of room for athletes to bring pop up tents. ALL athletes must be present for the 8:50AM WOD introduction as we will be making an announcement for a third workout that will be run as a floater WOD. The floater WOD is available for sign up on a first come, first served basis at the athlete check-in table. Athletes will be able to sign up for the floater WOD at the check in table between 8 and 8:50AM. Athletes will be given score cards at check in and will be responsible for bringing the score card to each assigned heat.
There is no fee for spectators, so please bring out as many friends and family as possible to cheer you on during this event. The more the better!! We are looking forward to an amazing competition tomorrow. Get some rest and show up ready to rock tomorrow!
Scaled WOD 1 Heat 1 – 9:00AM
Scaled WOD 2 Heat 1 – 12:00PM
Scaled WOD 1 Heat 2 – 9:15AM
Scaled WOD 2 Heat 2 – 12:18PM
Scaled WOD 1 Heat 3 – 9:30AM
Scaled WOD 2 Heat 3 – 12:36PM
Scaled WOD 1 – Heat 4 – 9:45AM
Scaled WOD 2 – Heat 4 – 12:54PM
RX WOD 1 Heat 1 – 10:00AM
RX WOD 2 Heat 1 – 1:12PM
RX WOD 1 Heat 2 – 10:15AM
RX WOD 2 Heat 2 – 1:30PM
RX WOD 1 Heat 3 – 10:30AM
RX WOD 2 Heat 3 – 1:48PM
RX WOD 1 Heat 4 – 10:45AM
RX WOD 2 Heat 4 – 2:06PM
RX WOD 1 Heat 5 – 11:00AM
RX WOD 2 Heat 5 – 2:24PM
RX WOD 1 Heat 6 – 11:15AM
RX WOD 2 Heat 6 – 2:42PM
Whole Life Challenge
September 13th – November 8th
CFWS is proud to be a part of the Fall 2014 Whole Life Challenge! This 8 week challenge is the perfect opportunity to adopt a lifestyle that truly allows for optimal health and athletic performance. Click on the logo above to read up on the rules of the challenge as well as sign up for TEAM CFWS! Coach Rick is already signed up in the advanced division. If you are looking for the way to maximize your results from all the hard work you do in the gym, this is it!
Body Composition Screening
September 20th AND November 9th
Scheduled to mirror our Whole Life Challenge, we are taking advantage of the most accurate way to determine body composition (muscle mass vs. fat mass). Everyone knows muscle burns more calories at rest than fat. In fact, an even trade of 2 lbs fat loss and 2 lbs muscle gained is a phenomenal transformation in 8 weeks. We challenge every member of our gym to make this transformation.
Need more incentive?? Here it is.
Anyone who can show a loss of 2 or more pounds of body fat AND a gain of 2 or more pounds of muscle between September 20th and November 9th will receive FREE MEMBERSHIP DUES for the month of December.
To be eligible, CFWS members MUST be enrolled in the Whole Life Challenge AND meet the minimum body composition criteria of 2lb fat loss with 2lb muscle gain. Accomplish this goal and you will win your WLC enrollment dues as well as the fee for your body composition assessments back and then some!! Join us today! Schedule your Body Fat Assessment by clicking the logo above.
We are hosting our first ever Novice Challenge designed for those new to CrossFit and new to competition. There will be a Scaled and a Rx’d Division for this Challenge, with 32 available spots in each Division. Spots are available first come, first served.
Rx athletes must have 1 year or less experience in CrossFit style competition — All Scaled Division athletes must have no previous competition experience (doesn’t include the CrossFit Open). Athletes will have to perform two workouts within their Division. If an athlete is unable to perform one of the workouts Rx’d then they must compete in the Scaled Division for both workouts.
“Fran” with a 12 minute time cap 21,15,9
Complete for Time with a 15 minute time cap
21 wall ball
21 box jumps
15 wall ball
15 box jumps
9 wall ball
9 box jumps
Rx’d Division will use the following weights/heights:
Wall Ball (20lb at 10ft; 14lb at 9ft)
Box Jumps (24in, 20in)
Deadlifts (185, 125)
Scaled Division will use the following weights/heights:
Wall Ball (14lb at 10ft; 10lb at 9ft)
Box Jumps (20in, 16in)
Deadlifts (135, 95)
We will release a movement standards video on this blog post no later than August 2nd. We are looking forward to having a fun, entry level event that anyone can participate in. If you have any questions, please email coach Mike at firstname.lastname@example.org.
Train hard and let’s have some fun on August 23rd!
Memorial Day WOD With Warriors
On Sunday, May 25th, CFWS will open it’s doors to the Sacramento Chapter of Team RWB. Team RWB’s Mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. All CFWS athletes are welcome to complete the WOD. Sign up for your workout time through Mindbody online. Heat times will be available on a first come, first served basis. We will run 8 people per heat. This is a FREE event, with the option to donate to to Team Red, White and Blue and receive a T-Shirt
if you would like. The workout is posted below:
About “21 Guns” — Memorial Day WOD
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
The WOD – “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 box jumps (24″/20″)
*500 meter row can be substituted for the run based
on facility space
Once you reserve your spot in the class through our reservation software, you will receive a confirmation email. PLEASE BE SURE to take the final step in reserving your spot by visiting the Team RWB Eventbrite page and printing your WOD admission ticket. The email we will send you will read as follows:
We also ask that you visit the Team RWB eventbrite page to print your admission ticket for the WOD.
Post WOD Pic
Ricky Inzunza has been with CFWS for just over a year now and like most of us new to CrossFit, he struggled at first. Ricky battled issues with flexibility and with realizing progress is a long process. Neither of these can be surmounted overnight and, like all things in life, fitness is never simply handed to you. Ricky has worked hard and has come a long way over the last few months. With all the hard work and extra time spent in the box, Ricky has become a coachable and inspiring athlete. No one can deny that he brings a passion and energy to the gym that is infectious. Just this month, Ricky has competed in two separate events — Rookie Rumble 4 at Hercules CrossFit and the Newbie Challenge at Level 10 CrossFit where he took a top 5 finish in the male division. Ricky has also just completed his first CrossFit Games Opens season, bringing an undeniable energy to the box as he stripped down to a singlet and proved that you can still have fun while working hard towards your goals. With his light-hearted approach and by becoming more coachable while throwing himself into competitions without fear, Ricky has grown immensely as a CrossFit athlete. Competition can be a scary and uncomfortable place. Many people don’t understand what their potential is until forced to go beyond self-imposed limitations. Both the Open WODs and his recent competitions have helped Ricky in becoming very comfortable pushing the boundaries of what he once thought was possible. You can see Ricky compete on April 27th alongside Lauren Ruddell (last month’s CFWS athlete of the month) at the upcoming Good Times Partner Up event.
Keep it up Inzunza!!
I type this just a couple hours removed from learning the WOD for this week’s CrossFit Games Open competition. Our decision as a box is and has been to run the Open WOD during every Friday class. We will stick with that decision, BUT we will also address the differences between testing and developing fitness across a broad spectrum of fitness levels.
My thoughts on this workout consist of mixed emotions. On one hand, I am excited that the programming has defied expectations and broken through the cliche of years past. Being only week two, NOBODY expected to see chest to bar pull-ups in this WOD. I mean, those are reserved for the final week’s Fran-fest… Right? Not this year!! It’s fun when the mold is broken. Let’s face it, preparing for the unknown and unknowable isn’t quite the same when we KNOW it’s going to be Thrusters and Chest to Bar Pull-ups in the final Open WOD each year.
But with this breath of fresh air, comes the harsh reality that many people simply aren’t able to play along on this WOD. As a test of fitness, the Open attempts to throw a variety of time and modal domains at us and sift through the masses to find those who truly deserve to move on to Regional competitions. In years past, we have seen the first couple weeks’ worth of WODs programmed in a way that allows just about everyone who wants to play along to get a great workout in and leave everything on the floor in the process. As monotonous as it is (and I really don’t EVER want to do it again), the AMRAP 7 minute sof Burpees did one thing perfectly… included EVERYONE in the misery. No matter how fit you are, 7 minutes of burpees is going to suck. Those who are more fit will get more reps so long as they actually try to do so and the less fit will get fewer reps. No matter how many repetitions an athlete is capable of achieving in the 7 minute Burpee AMRAP, one thing is true, EVERYONE plays along and EVERYONE is pushed to their limits.
Now lets’ consider what has happened with this week’s WOD. Overhead squats are challenging. Pull-ups for many people are also challenging. Chest to bar pull-ups for many people are downright impossible. Is this workout a great test of fitness? Absolutely! Does it include everyone who ponied up $20 to participate in the Open? Not by a long shot. This WOD is phenomenal at testing fitness in those who have already achieved a high level of fitness. What about the people who can’t do a chest to bar pull-up? Effectively, this WOD is over in just under a minute for anyone who can’t yet get a chest to bar pull-up. Can’t OHS > 95/65lbs? Your workout is over before I even say 3,2,1 go!
I’m all for pushing people outside of perceived comfort zones and elevating the level of expectations. As a box owner, however, I realize it is not only my job to test the fitness levels of those who are already accomplished CrossFitters, but to also improve fitness levels of all of my clients. This WOD greatly misses the mark in that respect. Before you send me hate mail or try to bash me in your favorite online forum, consider this: A) I will probably score better than you on this workout. B) My score doesn’t mean shit when it comes to programming for the masses. Am I saying the CrossFit Games Open WODs should only be programmed in a way that the majority of people can accomplish the workouts? NO. What I am saying is that my members pay upwards of $200 per month for basically one thing — exercise programming and coaching that will allow them to grow as athletes. Open WOD 14.2 does not allow nor does it affect many of my novice athletes to improve their fitness. In fact, it probably scares them to the point of considering whether this universally scalable methodology is even what it’s cracked up to be.
So, with all this in mind, CrossFit West Sacramento will do the following as we run the CrossFit Games Open WOD 14.2 tomorrow during every WOD class on our 10 hour schedule:
- Set up and run 14.1 as Rx’d for all athletes and record the Rx’d scores for the Open
- If an athlete fails to complete all repetitions under the first, second or third time cap, said athlete will immediately enter a secondary WOD that is designed to improve fitness levels in both the OHS and Chest to Bar pull-up movements. This secondary WOD will be posted in the box tomorrow morning on the whiteboard. If you fail to complete ANY of the first 3 time caps, you will progress into the secondary WOD and continue to develop your fitness for both the OHS and Chest to bar Pull-up movements.
As a training facility, we owe it to our athletes to give them more than just 3 minutes of struggle. We will accomplish this with the secondary WOD in place. I applaud CrossFit HQ for writing a difficult and intriguing WOD. I personally look forward to doing this WOD. I just want to also make sure that all of my athletes are able to feel the same way. The point is working to improve — not just unveiling insufficiency.
How should I approach this WOD?
Regardless of whether you are a seasoned CrossFitter looking to go 4 to 6 rounds deep into this WOD or a novice who won’t likely complete the first round, your preparation for the WOD should remain the same.
- Ankles — Be sure you are able to squat as vertically as possible by spending as much time as necessary mobilizing your ankles. Ideas include barbell trigger point, ultimate ankle stretch, toe up calf stretch, and banded downward dog (which gives the added bonus of lengthening the hamstrings)
- Hips — Achieve full depth in your squat with ease by mobilizing your hips — 5 minute passive squat, OLY Stretch, Pigeon Pose and Low Couch are all good ideas here. Of course, there are many more stretches to consider. Check in with the coach on the floor for additional ideas to target your trouble spots.
- Shoulders — Start off with Rhomboid Trigger point and First Rib downward displacement. Move on to foam rolling your latissimus dorsi muscles of the upper back prior to hitting some static stretches for the long head of the bicep as well as the Lat Dorsi.
- Practice kipping swings OR Butterfly circles, depending on which technique you will use for your Chest to Bar pull-ups.
- Practice moving quickly through the OHS with an empty barbell. Track your knees wide and keep your torso as vertical as possible.
- Focus on active shoulders.
- Go unbroken on the OHS as often as possible. This will save you precious time, which will be much needed during the Chest to Bar pull-ups
- On the pull-ups, break up sets into manageable workloads. If you can only string 3 chest to bar pull-ups efficiently, do that.
- Step up to pull-up bar. Rather than jumping up to the bar each time, set up a low plyo box near your pull-up structure. Be sure you are hanging with elbows fully extended prior to starting your set.
- Dig deeper than you think you should. You will get a rest period once you are finished with your two rounds. Work hard to get to your much deserved rest period.
- Have a warrior’s mindset. Never give in to the discomfort of the workout. Dropping a barbell simply because your shoulders are burning will chew up time you don’t have. Be sure to stay on the bar as long as possible to preserve your time. The pull-ups will take longer than the OHS.
At CrossFit West Sacramento, we embrace the Open because it is our opportunity to get the entire community involved on a global stage. We also know that it is up to our coaches to deliver the fitness programming our members deserve. We gladly support the CrossFit Games Open WODs. This week will be challenging to say the least. Hopefully this week motivates us all to revel in our strengths and kill our weaknesses.
Each month the coaches at CFWS want to highlight members we feel are going above and beyond in or out of the gym. This month we have chosen to highlight Lauren Ruddell.
Over the last 6 months, Lauren has accomplished a lot in and out of the gym, and we couldn’t be more proud of her. It all started with the fall 2013 paleo challenge. Lauren started the challenge highly motivated and ready to make some positive changes. She battled with paleo/zone for a while but came out on top, and her results demonstrated that. At the end of the challenge, Lauren had put on about 4 pounds of muscle, lost just over 6 pounds of fat, and improved her Fast Nancy time by 49%.
But it didn’t stop there, Lauren wanted more, so she started coming to the CFWS Comp Team workouts on Thursday nights. In the few months Lauren has added this to her training, she has grown and developed into a better athlete mentally and physically and is PR’ing and Rx’ing more and more workouts. She comes to the gym early or stays late to work on skills, and she constantly reaches out to the coaches for help to improve.
In January, Lauren went out of her comfort zone and tried out for the Sac Town Throwdown Novice Team, and made it. This was a huge confidence boost for her as she could see all her hard work paying off. This was hopefully the first of many competitions to come for Lauren, and her and her team did a great job that weekend.
Currently, Lauren is preparing for the Good Times Partner Duo in April with her partner Ricky Inzunza. Good luck to both of you and all the CFWS teams competing that weekend!
The next time you see Lauren in the box, make sure you congratulate her on her great achievements!!
Hard work pays off and Lauren is a perfect example of this. Each month, we will be featuring a new athlete who has made significant progress in their training goals. Stay consistent with your training, put in the hard work and you could be the next athlete we feature. Congrats Lauren!