"Helen"

Coach Mike Minium out of CrossFit Oakland sent us info on the sectionals.  On March 6 there is a throwdown we can attend at CrossFit East Bay.  I recommend we participate and test our CrossFit status on March 6.  Because of our Anniversary BBQ we will NOT be able to make the OAKLAND Feb, 20 throwdown.

Here is Mike with the 411:

"Hello All,

Because we don't have a dedicated blog for the NorCal Sectionals this year (everything goes through the Games site), I wanted to take an opportunity to bring you all up to date on things related to the NorCal Sectionals that will be taking place March 27-28 at Mitty High School in San Jose. 

Please pass this along to any affiliates you know who are not on my list (I'm sure there are many).

In no particular order, here are a few updates.

Competitor Counts

As of today, there are now 239 males and 106 females registered.  It's gonna be a big field!

Volunteer Counts

As of today, we have 89 volunteers.  We really, really need as much help as we can get on the volunteer front.  If you know anyone who can be of help to us (whether they're trainers or clients), please have them register as volunteers on the Games site here:  http://tinyurl.com/yaf3cuu

You can also have them contact me directly at mike.minium@crossfitoakland.com with any questions about volunteering.


Upcoming Events

We have two throwdowns planned, one at CrossFit Oakland on Saturday, Feb 20 at 11am, and one at CrossFit East Bay on Saturday, March 6 at 11am.

Both of these will be individual competitions, in preparation for the Sectionals.  It will be a great opportunity for you and your athletes to test their training heading into the Sectionals.  And as with all CF-related events, it will be a great opportunity to get to hang out with other members of this great community.

If you're not going to be at the Affiliate Gathering, I hope you can make it out to our gym at CrossFit Oakland this Saturday.  We'll be posting the workout details on our blog (http://crossfitoakland.com) this Wednesday (that's tomorrow).

There will be many more team-oriented throwdowns planned after the Sectionals, in preparation for the Regionals.  Please contact me if you're interested in hosting one of the throwdowns.

That's it for now.  Looking forward to a great NorCal competition at the end of March!

Please let me know if you have any questions about the Sectionals."

WOD:

"Helen"

3 rounds for time of:

400M run

21 KB swing 1.5/1pd

12 Pull-ups

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Smackdown in da HOUSE!

For the smackdown, we will have two teams broken down in heats EVERYONE will receive a decent dose of "boom shalock lock boom"- (House of Pain).

In a good way, endorphins should flow after the weekend workouts.  It is all good and all fun, especially while hanging out with great people after the sweat dries out.

We will have 2 grills going with chicken, sausages, ribs.  I think we will need some veggies and non-alcoholic drinks.

I will post the Smackdown events this Friday.

WOD:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

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CFSV AM vs PM Smackdown Update

The Smackdown is ON!  Scheduled this Saturday, February 20 at 10AM will be a BBQ potluck.  I am suggesting a BBQ Rib mini smackdown.  Anyone have the skills on the Q for some bad-ass ribs?  After the workout(s) we will EAT!

I will update you on the event throughout the week.

WOD:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

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Max Snatch in 10 Minutes

This push up variation looks like it would build on our culture of teamwork.  Do you think we should add the 4-man push up to our team programming?

WOD:

1 rep-max Snatch

Ten minute time limit, not including warm up.

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Thrusters

Muya needs to improve his accuracy when driving a stake into the ground.  Now there are huge craters in the lawn out front.  You can clearly see the ferocious instinct in his eyes.  He wanted to smack the stake down in one giant swing.  He learned to control his intensity and eventually found a better way to drive down the stake.  Lesson:  for the sake of accuracy, sometimes you need to take a deep breath and chill.  With practice, harder strikes can meet the target more often.

Muya looks like a warhammer wielding video game hero!

WOD

Thrusters 1-1-1-1-1-1-1

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