Patience Grasshopper

CFWS Athletes did a great job performing Tuesday’s WOD – which turned out to be the third very demanding WOD in as many consecutive days.  The WOD went as follows: 5 Rounds for time: 30 Double Unders 20 Overhead Walking Lunges (40,30) 10 Knees to Elbows As always, the penalty for doing Single-Unders instead of Double-Unders was 4 for 1.  A couple… Continue »

Mr. Grizzly meets Mr. Burpee

Fresh out of Skills and Drills week, the athletes at CFWS hit a monster WOD yesterday including a barbell complex called the Grizzly, with some burpees sprinkled in for good measure. What is a Grizzly?  I’m glad you asked… The Grizzly is a movement introduced to me by my colleague, Scott Middleton, of Driven Fitness and goes as follows: First, approach… Continue »

Lumberjack 20

CFWS has wrapped up a week of skill building in basic lifts such as the Back Squat, Front Squat, Overhead Squat, Deadlift, Press and Push Press, as well as some more advanced lifts such as: Push Jerk, Split Jerk, Hang Power Clean, Hang Clean, Power Clean and Clean, not to mention a healthy dose of gymnastics based movement and yes, even a little… Continue »

Kickin’ It at CFWS

As promised, CrossFit West Sac is keeping things constantly varied in Skills and Drills Week.  We have learned the importance of finding and holding the correct bottom positions in many different lifts, including the squat, deadlift and pushup positions to name a few (is anybody sick of the new timer yet???) Today’s skill work will be led by coach Jeff… Continue »

Deadlifts Anyone?

Today at CFWS will be a comprehensive look at improving  our deadlift technique while placing heavier loads on the bar.  As CrossFit athletes, it is critical that we develop good body mechanics in the deadlift.  There are many other lifts that stem from the deadlift; by working on increasing your ability in this lift, you will be improving your ability… Continue »

Press On!!

Today marks the second day of our Skills and Drills week at CFWS.  We extensively covered squatting technique yesterday, touching on everything from the air squat to the OHS and saw dramatic improvements in many of our athletes’ squatting technique. On day two, we will be covering the Press, Push Press and Push Jerk, as well as continuing with our… Continue »

CFWS Skills and Drills Week

What a great turnout this past week at CFWS!!!  We had three of our biggest classes ever on Monday and Tuesday night and then again on Saturday morning!  Yesterday’s WOD was a brutal, high workload workout that demanded focus and effort over a very long period of time.  When we started the WOD with the usual “3,2,1 GO!”, 11 determined athletes commenced an AMRAP in 30 minutes of… Continue »

Aftermath WOD

OK, so the damage is done…  So now what are you going to do about it?  If you’re like me, you took yesterday off as a rest day from exercise.  You also ate way too much of the good stuff (can anybody say “pumpkin pie”?)  There’s no need to feel too guilty about over indulging yourself if you get right… Continue »

Pulling Your Weight

Yesterday was a test of two extremes of fitness all rolled into one hour at CFWS.  The WOD consisted of 4 sets of deadlifts, with the final set resulting in a 3 rep maximum lift and a 5k row (for those of us who still haven’t quite learned the metric system, that’s 5000 meters).  This workout tested muscular strength on… Continue »

Pull-up Structure Complete!!!

We worked through yet another weekend to get the ascending pull-up bars complete on our structure this past weekend.  The result — an intimidating pull-up structure that is sure to catch your attention from the moment you walk in the door.  This structure dares you to get good enough at your kipping pull-ups to give it a try.  Special thanks to… Continue »