Hopefully the next time we see GVM he’s not wearing an Affliction shirt, with lugz and sporting fully sleeved tribal tats and a bandanna. We will definitely miss him but we wish him the best and are confidant he will be a positive influence in his new home in the LBC.
Workout: 4 rounds of static holds of 1 minute at each station
handstand
hollow rock
squat (yes the bottom
pull up
plank hold
then run 200
Coach Rip giving tips during the Basic Barbell Cert last weekend. Thanks to the whole staff especially the folks who travelled out here, Rip, Dr. Bradford, Julie and Justin for a great weeekend.
Workout: 5 x 3 back squats @ 90% of 1RM
then
6 rounds for time of
5 BW back squats
row 200
70’s Big Presents: Mark Rippetoe Interview Pt. 1 from 70s Big on Vimeo.
With Rip and crew in town there are sure to be some interesting new phrases tossed around. Here Coach Rip talks about a new rating scale regarding muscular development. Thanks to Eva T from CFSCC for posting this.
Workout: 5 x 5 back squats @ 85% of 1RM
Don’t forget that all workouts this weekend will take place at Siltanen Park in Scotts Valley: Saturday at 9,10am and Sunday at 10am only.
Workout: for time
10,000 lbs from the ground to overhead and carry the load for 800 meters
What can you say about AC, one of the most reliable guys you could ever come across. As an athlete his accomplishments are undeniable as a man his character is unquestionable. His enthusiasm and commitment are always welcome, well maybe except when he wants to do “Cindy” with weighted vests.
Workout:
10 rounds of
1 heavy snatch
2 muscle ups
rest 1 minute
1 minute of wall balls
rest 1 minute
Mel2, less than 6 months into CF and she represents CFNSC in the Affiliate cup, sets PR’s just about every time she works out and continually pushes everyone in every WOD. We can’t wait to see what the next 6 months bring.
Workout:
7 x 2 Deadlifts
then
20 - 15 -10
KBS (53/35)
box jump
ring push ups
sprint 100m at the start of each round
Everyone at CFNSC would like to congratulate Robert and Erin Asamoto on the birth of their daughter Emma Grace. Emma made her entrance Saturday night at 6:17pm and tipped the scales at 7lbs 10ozs and 20 inches.
I met Robert and Erin at the original HQ and have always thought of them as 2 of the nicest people you could ever meet, Emma could not have been more lucky than to have them as parents.
Workout: Find a 1rm for a shoulder press
then reduce load by 10% and do
AMRAP 10 minutes
1- Shoulder press
2- Push presses
3- Push or split jerks
run 200
Wait, what? Is that…Jeremy?! Jeremy showing how getting back into CF can be a bit daunting, but a little effort and he’s back on the floor…literally. Jeremy is great proof that no matter how long you’ve been out getting back pays off with high dividends within a small amount of time. Speaking of time: Jeremy will certainly be putting the hurt on the white board as he proves once again to be the rivaling Smith brother!
Not the Notre Dame variety (thankfully) Irish John has been hitting it very hard since his very first visit to NSC. His constant good attitude and wit match well with his tenacity make him a centerpiece at every class he attends. Have a great anniversary in Tahoe this weekend.
Workout: 5 x 3 of the barbell movement of choice
then
pick a Hero WOD and do it justice.
Chelsea taking the opportunity to get back at BG for some tough wods during the mma conditioning class.
Workout: establish a 1RM for the C&J
then
AMRAP 20 minutes
2-muscle ups
4-C&J @ 80% of 1RM
run 200m