CrossFit Campbell

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: dips
Strength: 531 PP/PJ
MetCon: 21/15/9 for time (011411)
Push Up, Chins, Dips

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: C2
Strength: 531 OHS
MetCon: "Jackie" (072111)
1000M row, 50 Thrusters (45/25), 30 Pull Ups

CrossFit Campbell: Rest Day

   We've witnessed some fantastic sessions the last couple of days. Keep up the focus/intensity. See y'all back in here tomorrow.

"Things that hurt, instruct."   ~   Benjamin Franklin

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: DU
Strength: 531 MP
MetCon: 5 rounds for time
15 ea of KBS, K2E, DU

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: various dips
Strength: 531 B/S
MetCon: 3 independent rounds (for time)
10 each...B/P @ 65%, Dips, Pull Ups

CrossFit Campbell: Rest Day

   Burpees, love 'em or hate 'em? They are one of the best exercises we can do as they recruit & demand so much from us with minimal space and no equipment needed. Haters hate them because they know they're good for us. Those of you saying you love them are lying, but I thank you for that. If you do love them, you need help.
   Seriously though, embrace the movements you dislike. They're not going anywhere, and are probably the movements we are truly in need of (working on anyway).
   That said, last week you had burpees EVERY DAMN DAY. This week? Nada! Look for a slew of gymnastics movements this week. Gymnastics? What??? No, you're not going to perform floor routines, or be the next victim of Bela Karolyi. You will see a handful of bodyweight movements though.
   CrossFit Exercises is a page created by CrossFit HQ featuring video demos of many movements we utilize here at CFC. I don't normally tell you what lies ahead, but if you want to get a leg up on what's coming, be sure to look up: B/P, C2 Row, Chins, Dips, DU, Push Up, Pull Ups, KBS, K2E, Thrusters. There are always modifications that can be made for any exercise, so don't mindf*(k yourself by over-analyzing & cherry picking. I didn't create these videos, and may or may not have viewed  what some of you are about to. They are simply there to help you get familiar with a movement. They may be great (or not-so great), but at the very least will be one more learning tool to help you succeed in here.

CrossFit Campbell: Workout of the Day

   Kick a$$ Sat. We had a few peeps make up missed WOD's, Jessica PC 105# & DL 200x5! Might I add, she made both lifts look easy. Tony PR'd in the Snatch & Clean! Bobby cleaned 275#! Our newest "new guy" Mondo set B/S & DL numbers. Look for Mondo in our evening sessions starting Monday. His wife Carrie will be wrapping up her Fast Track program at the end of the month and be joining a group as well. What a great start to the weekend!
   Oktoberfest is happening in Campbell this weekend. Some of our athletes are volunteering, or have booths. Be sure to pop in and say hello if you cruise downtown.

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: DL
Strength: 531 PP/PJ
MetCon: 3 rds for time (042611)
9 DL @ 60%, 12 burpee, 15 WB

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: GM
Strength: 531 OHS
MetCon: 3 rds for time
10 pull up/burpee combo, 10 GM

CrossFit Campbell: Rest Day

   I don't want to go on a CF bashing here but sometimes that clock (and the obsession with it) makes me insane. I believe it's what gives CF a bad rep. We are not one of those CF boxes. I want you to succeed. I want you to be stronger (strong is the new sexy after all). I want you to be faster. I want you to be healthier. I want you to be SAFE! Live to lift another day. We are looking for measure-able, quantifiable progress (not crazy fast ET's).
   Why do some of you insist on crashing into the cages when you rack your weight? Are you in control of the weight, or is the weight in control of you? It's hard on equipment, a matter of time before someone gets hurt, and quite frankly, just not necessary based on the loads we are witnessing in here. It's easy to bail if needed, and safer. Quit attempting to dislodge the cages from their bases with your linebacker blitzes to return your bars to them.
   Have any of you traveled to another gym, or box? If so, please share your experiences with the rest of our CFC family. We don't have alot of rules. The ones we do always fall back on two things. Respect, and safety (for yourself & those around you).
   We have better than average equipment, programming, and coaches in my opinion. We have YOU. Enjoy your rest day, and we hope to see those of you nursing colds and what-not back in here soon.