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California Strength Showcase!
|Address||300 Brannan St.|
San Francisco, CA 94107
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July Happenings: Friday July 4th- 8 & 9am Classes only! Sunday July 6th- 9am Swim WOD at COM Kentfield Pool Sunday July 6th- Oly Strong moves to 10:15am on Sundays Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays! Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome! July 21st- Clarke Holland attends and dominates the CrossFit Games 2014
Schedule for the week of July 4th: Friday, July 4th: 10am class @ CSC only Saturday, July 5th: 10am class @ CSC only Make your way up to CrossFit Sonoma County to pick a Hero workout to complete in honor of Independence Day! The gym will be open from 10am-11:30am. Come in and throw down before a day filled with food, family, and fireworks!
Prehab/activation: SMR - low back / erectors 2 min Banded hamstring mobilization 2x10 glute bridges 2x10 supermans -then- 10x2 Banded Speed deadlifts Take a few minutes to find a reasonable work weight for Banded deadlifts. It will be in the 50-70% range of your best Deadlift... But use a weight that allows you to PULL FAST off the floor, and lockout fast, even with the band. Hold each lockout for a 3 count, and deload the bar between reps. Guys use the blue or red band, and girls use red. -then- 4 rounds for time: 400m run 500m row 60 double unders
Competitors Program Week 6, Day 3: 6x3 Power Cleans from the blocks @ 70-75% (at the knee or slightly above) -then- AMRAP in 10 minutes: (4,8,12...) toes to bar *unbroken 25' handstand walk after each round *if you complete the round of 24, then stop and mark the time -then- 4 rounds for time: 400m run 500m row 60 double unders
Strength: (20 minutes; 2-3 to a bar) Klokov Clean Complex * work up to a heavy set of the following complex, and please be certain to perform complex UNBROKEN: - 2X CLEAN PULLS -1X SQUAT CLEAN (hold in bottom of squat for 2 seconds) -1X PUSH PRESS (hold in arc position 2 seconds) -1x PUSH JERK WOD: 3 rounds Run 400m 30 WallBalls 20 MedBall Cleans (full hip extension and full squat every rep!)
NOTE: We will be closed this Friday and Saturday (7/4-7/5) in observance of the July 4th holiday. There will definitely be open gym hours on Friday, likely on Saturday. Watch this space for updates! Training 140701 Strength CF 2 & CF 1 Drop Snatch 40-50%x3x3 CF 2: Snatch 75% x 2 x 2, 80% x 2 x 1, 85% x 1 x 2, 87.5% x 1 Notes: Keep rests short, 60-90 seconds should suffice. CF 1: EMOM 10 snatch variation, coach's choice Conditioning Run 1 mile Rest 2:00 Run 800m Rest 2:00 Run 400m Post results to comments.
Everyone happy about their squat PR's? I know I am! I was getting fired up all day watching everybody get after it!! A few of my highlights: starting with Jessica aka manbar hitting a 15 lb pr then Tracy went over her own bodyweight for the first time. Then i coulnt help but leave my feet watching 16 year old Bella Cardenas squat 235 like a hot knife through butter, then 14 year old Allison aka "juice" squat 185#, on the guys side Brandon hit a huge 20# PR at 245#s then Alan Lee and Louie also crushed their 300+#PR's I know there is about 30 other people I'm missing but I can't think of all of them right now but to everyone seriously Great work!!!! Let's show up tomorrow ready to get stronger, ready to break through any mental or physical walls we have set up for you. Remember if it's too hot for you to workout mid day you just don't want it bad enough!! Hydrate, sleep well, get some good nutrients in your system and let's keep this week's momentum rolling! - Coach Bud