The Chief 2-14-2011
February 13, 2011 by Ty
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New Assistant Trainer!
Many of you know Sean Barclay from the 6pm WOD’s or Greg’s strength class. Sean is going to help facilitate the 6pm classes 3 days a week. He’ll be helping by giving form corrections, helping with equipment, choosing loads for newer members, etc…
Sean is a studly athlete. But more importantly, he’s a very nice guy, with a great eye for technique, and good knowledge of the lifts.
Today is a benchmark WOD we haven’t done in a while. It’s a good one, so enjoy!
Warm-up
50 double-unders
2 Rounds
- 10 shoulder push-ups
- 10 sit-ups
- 5 squat box jumps (full squat, then jump onto box)
5 minutes on foam roller and/or LaCrosse ball
WOD
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
I’ll see you at the gym!
Tri Training – Week 7
February 12, 2011 by Reid
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Great job, Mel, Marcelle, Bernadette, Dave, Jami, Stan, Sharon, and Sal at the You Gotta Be Crazy 5K on Sunday. The weather was beautiful, quite a few people set PRs and the tri class logged our longest training run to date. Debbie, Jami, Mel and I even topped it off with an 8 mile bike ride around Verdi.
Monday – CrossFit and Yoga or rest if you raced
Tuesday – bike at Indoor Power
Wednesday – swim 6:15 at Northwest
Thursday – 4×800 rest 3:00.
Friday – CrossFit or rest
Saturday – Bike from the gym at 10AM
Sunday – swim or rest
The second run for the week is a 20 minute tempo run. You can either do this on your own or you have the option to do this as part of a bike-run brick on Saturday. No time trials this week so you are free to CrossFit any days that you’d like.
Recovery nutrition
I used to drink a recovery drink after every long workout but lately I’ve just been trying to eat a real meal afterwards. Chocolate milk, Ensure, Starbucks Frappicino, or Endurox R4 are all drinks I’ve used in the past but I’m trying to stay away from processed sugar and dairy so I’ve been looking for an alternative. I found an alternative listening to Ben Greenfield’s podcast the other day that I’m going to try. It’s a simple berry smoothie:
berries (blueberries, raspberries, strawberries)
coconut milk
protein source (powder or eggs)
I bought everything for it this weekend. I’m going to try it with eggs (either egg whites from a carton or raw eggs).
What’s your recovery drink/food of choice? Read more about The post-workout nutrition debate from Ben.
Reid
Bear Complex 2-11-2011
February 10, 2011 by Ty
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Reminder:
Tonight is the Reno Bighorns game and we’re canceling the 6pm and 7pm classes. If you find, at the last second, that you would like to go to the game, email Monica to get tickets (monica@crossfitinitiative.com)
Warm-Up
Jog 1 mile
20 forward arm circles
20 backward arm circles
20 medial/lateral leg swings
20 anterior/posterior leg swings
Burgener warm-up
Mobility
Couch Stretch
WOD
“Bear Complex”
7 rounds without putting the bar down longer than a touch and go:
- power clean
- front squat
- push press
- back squat
- push press
Repeat the process 5 times. Each time, choosing a new load. The goal is to complete the complex with the heaviest load you can safely handle.
Here is Sal completing the complex with 187#. Keep in mind that you will do everything Sal did here… 5 times.
I’ll see you at the gym!
Reno Tahoe Odyssey Update
February 10, 2011 by Reid
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Since tonight is the Hood to Coast movie, I think its a good time for an update on our Reno Tahoe Odyssey teams.
Last time I checked the sign up sheets at the gym, both teams were nearly full. There is only one spot left on the fun team. I’ll put up a sheet for a 3rd team/alternates. Helena has stepped up to be the captain for the fun team (start thinking of names). I didn’t see a name on the captain’s spot for the competitive team yet.
Why volunteer to be a captain?
Being a captain certainly is more work than just signing up to run. But when everything comes together on race day it is all worth the extra work. You’ll get some extra stuff and recognition from the race organizers, but that’s nothing compared to how it feels to get a group of 12 people working toward and accomplishing something like the Reno Tahoe Odyssey. You’ll also get to decide how legs are assigned.
I’ve captained a team every year except for the first year and every year it is a rush.
Who can be a captain?
Anyone on the team. Here are some of the things you’ll be responsible for.
arranging transportation: renting vans or borrowing vehicles.
leg assignments: You could do this by taking people’s requests, by runner abilities, or something totally crazy like picking Barbie legs with numbers on them out of a bucket of sand.
team communication and recruiting: Keeping the team up to date and finding replacements if people drop out.
collecting money.
Other optional things are: t-shirts or costumes, van decorating, group training.
Remember, you don’t have to do all this yourself. You can delegate to other people on the team.
I won’t be racing this year but I’ll be here to help the captains and teams in any way I can before the race. I’ve got a really cool spreadsheet that will help you plan out the legs and estimate finishing times.
So who’s gonna step up and be a captain?
Here are some Pics from last year in case you’ve forgotten how fun it was.
-Reid
Climb the Ladder Together 2-10-2011
February 9, 2011 by Ty
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NOTICE: The gym will be closing at 6pm on Friday night. We’ll all be heading down to the Reno Bighorns game. If you want to come have fun with us, read on!
February Friday Night Challenge = Support a Great Cause and Have Fun Together Offsite!!
Support Monica’s mom’s fight against stage four ovarian cancer by uniting with other CFI members and families at the Bighorns Game 2/11. So far there are over 20 of us going to the game.
Ensure a portion of your ticket purchase goes to the Help4Maria Trust fund and to ensure we are all sitting together at the game, PURCHASE YOUR TICKETS at CFI’s front desk BY 9 PM Thursday, February 10th – TODAY for most of you reading this!!!
- Tickets are $10 each. Make checks payable to Help4Maria and leave in the sign-up envelope at the front desk. Your tickets can be picked up at Will Call the day of the game.
- The theme for the 2/11 game is Faith and Family Night and the Big Horns are pulling out all the stops – there will be bounce houses and many games for the kids along with face painting fun, fun, FUN!!!
- Show your support for the fight against Ovarian Cancer by sporting teal at the game!
I’ll see you at the gym… The Reno Bighorns Gymnasium at the Downtown Reno Events Center, that is!!
Warm-Up
Row 500m
2 Rounds
- 5 sumo squat to stand
- 10 windmills
- 10 pvc pass throughs
Mobility
Hands on bar behind you. Sink hips down, keeping shoulders externally rotated.
Accumulate 2 minutes.
Buy-In
2 Minute Overhead squat challenge
As many overhead squats as possible in 2 minutes 75#/45#
“Climb The Ladder Together”
3 rounds for time
1-7 ring push-up ladder
1-7 box jump ladder 24″/20″
1-7 wall ball ladder 20#/14#
The way the ladder works is this:
You do 1 rep, then your partner does 1 rep
You do 2 reps, then your partner does 2 reps
…
You do 7 reps, then your partner does 7 reps
I’ll see you at the gym!
