Community Archive

Many people can talk about wanting to get back into shape, get fit, or start working out. These students took action and committed to doing so.

Check out our Getting Started and Schedule & Fees page to see if you are up to the commitment and challenge.

If you think you are, contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

Up to the challenge of changing your life? These students were. Our first day’s orientation and workout assessment session is very simple, but as many of our veteran students have come to understand, simple does not necessarily mean easy.

Our latest class of students took on the challenge of going through our assessment, committed to the enrollment in our Fundamentals Course, and came out the other side with more measurable improvements in cardio endurance, stamina, strength, speed, power, agility, flexibility, balance, coordination, and accuracy.

Beyond that, our goal was to help these students acquire the basic tools they need to begin their CrossFit experience and benefit from life long training results. We congratulate Nicole, Sandro, Albert, Alex, Alan, and Airene for successfully graduating from the Fundamentals Course. We’ll be looking forward to introducing these new students to the rest of the 101 community where the real fun starts!

Contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

It’s not about new year’s resolutions, it’s about new life resolutions. Just a small look at our students who live our 101 lifestyle.

Contact us at [email protected] to get started with a free orientation for 1-on-1 personal training or enroll in our limited spaced On Ramp fundamentals course starting up in January.

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1) You may ask yourself why we focus on the Olympic lifts (the snatch, clean and jerk) as much as we do and the answer is that out of any movements we do in CrossFit, they train the most physical skills out of any that we perform in CrossFit.  Strength, power, speed, stamina, flexibility, agility, coordination, balance, and accuracy are all majorly involved when performing the lifts.  And because of the explosive nature of the lifts, we can get fitter without causing the body to be too sore to perform for the next workout.  The short answer is practicing the lifts will get your fitter quicker.

If you look at this really cool breakdown of the CrossFit Games Open movements, you’ll see that the snatch was the heaviest favored movement in all the competition.  That means that the better you are at the lift, the better chance you will have of competing at a higher level.

Keep working on your fundamentals.  I will state it right now, every single CrossFit 101 student will be competing in the CrossFit Games Open.  It’s an experience too good to pass up and it’ll be here before you know it.

2) As our community continues to develop, we ask that you make sure you know each other’s names in class.  If you don’t know someone, please introduce yourself, it’ll keep the community tighter and these relationships can help improve your training results.

3) The word of the day is: fortitude.  We’ll be randomly asking students what the word of the day is tomorrow, if you fail to respond with the right word, burpees will be issued.  It pays to read and pay attention to details.

Main Group Workout
Skill:
7×1 hang power snatch + power snatch
7×1 hang power clean + power clean + push jerk

Work:
In teams of ~3
Complete as many rounds as possible of in 10min of:
1 thruster
2 shoulder to overhead
3 front squats
(175/120lbs)

Only one team member may be working at a time and an entire round must be completed before the next team member can start.

Results:
111412 Team Thruster

We got some leaders in this class folks. We are proud to announce that Class 38 has completed our 4 week program and has met its requirements to move on to the regular group classes.

If you think you got what it takes to train with our CrossFit 101 community, RSVP to attend one of our free orientation sessions and prepare to change your lives for the better.

November Orientation Workout Sessions for On Ramp Class 39:
Nov 12th 7:30am, 12:30pm, or 7:30pm

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Another class makes it through our On Ramp course. It takes a special person to come in for our intro day, from there, it takes courage and commitment to enroll into our course. Now, it’s time for these On Ramp graduates to carry on the fundamentals that they’ve set and continue their progression in our Group classes. If you want to see if you have what it takes, email us at [email protected] to RSVP to attend our intro sessions (every 4 weeks) for On Ramp Class 38.

Free Orientation Workouts for On Ramp Class 38
Oct 8th @ 7:30am, 12:30pm, 7:30pm

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Photo credits to Alvin Nguyen

Last week, a group of 25 CrossFit 101ers headed out to Patterson (east of Tracy) for the 2012 Norcal Tough Mudder Obstacle Course race at Diablo Grande.  This was the second year our gym participated as a group for Tough Mudder.  After last year’s Tough Mudder experience (see here), I wasn’t expecting many 101ers to be interested in participating again, but after many students heard about the “near death” experiences, we had a good number sign up.  Goes to show you that people are always looking for a challenge because life’s a graded event.

If anyone asked me what they needed to do to prepare for Tough Mudder, I would obviously tell them to CrossFit.  It’s not that I’m biased, it’s just that for the time and energy you put in, there’s just nothing that comes close to physically and mentally conditioning a person as quick as CrossFit.  The movements we do are function based and when you need to crawl through tunnels and climb over walls, that functional training sure comes in handy.  If I wanted to prepare myself or train others for Tough Mudder as a competitive race, I would add in endurance interval hill sprints.  For how we tackle building up endurance, we can hang with most traditional endurance athletes, but Tough Mudder specifically includes elevation climbs and nothing quite prepares you for that besides hill sprints and climbs whether on terrain or on a treadmill.

How did this year’s Tough Mudder compare to last year’s at Squaw Valley, I would honestly say that it was half as grueling.  There was plenty of elevation climbs at Diablo Grande, but the warmer weather, being at sea level, and the soft terrain made this year’s event literally a cake walk.  At the end of the day though, I was glad to be able to share some great experiences with our 101ers.

So here’s a rundown on some tips you may find handy for the next one:

Tip #1: Get hooked up.  I don’t know how a marketing branch for GM eventually came across our Tough Mudder training post, but they asked me if I was interested in testing out a Chevy Volt and using it for the trek up to the Diablo Grande event as they were looking to get traction amongst the Tough Mudder community.  I happily accepted.  Seeing how gas is now close to $5 per gallon, I wished they would let me test it out all month!  Before I started up CrossFit 101, I used to work at NUMMI, a joint venture company between GM and Toyota.  And, one of my job functions as a quality control engineer was to evaluate vehicle performance and quality.  I can tell you that after being behind the scenes in automobile manufacturing and development, I’ve gained a whole new perspective on what it takes to make a good vehicle.

The Volt is the first electric/hybrid vehicle I’ve ever driven and after having it for the weekend, I can honestly say that I missed the characteristics of the car.  Taking it up to Diablo Grande was fun.  Helen and I drove up around 11pm, after we closed up the gym, so traffic was pretty light.  The quietness of the electric motor was refreshing and after climbing the grades over 680 and hitting highway 5, with its long straights, I’ll testify that the Volt feels very comfortable and solid well past 85mph…in sport mode :)  The little guy fit four of us comfortably, took on the dirt roads leading up to the event parking, and has enough digital gadgets and functions on it to keep you busy for days.  I appreciate GM for hooking me up and I’m pretty sure we were they only ones who were rolling up to Tough Mudder in Volt!

Tip #2: Allow plenty of time to put on make up.  Part of our swagger plan for this year’s event was to costume up in the theme of “Braveheart”.  I thought I would only ever have to wait for my wife to put on her make up, but apparently, I also have to wait for my best friend to apply his blue face paint as well, lol.  I wanted to be the first on station at Tough Mudder as we planned to have the 101 crew meet up at 9.  But after some delays and the back up that ensued as the rest of the Tough Mudder nation arrived to the event, we didn’t arrive until much later.  We started at the time I planned to have us go anyways, but a few Mudders were a bit grumpy, that’s just when you have to welcome them to the new plan and Mudder up.

Tip #3: Travel in packs.  Last year our group traveled as one pack and although it was nice to be able to support everyone, it has its challenges with balancing the experience for the more advanced team members against the ones who have less conditioning and capabilities.  This year, I split our team into for sub groups based upon the groups’ skill levels.  This made the flow of the day much easier to manage.  For the next event, I think we’ll still do this but have one advanced team start after all the rest and act as a sweeper team to pick up any team members who may fall behind.

Tip #4: Rely on your teammates.  Whether it’s helping one another with a boost over a wall or being on the other side of the wall to assist each other down, Tough Mudder is meant to build camaraderie so why not use each other and share the experience.  Usually Everest, the half pipe obstacle, is the one obstacle most cannot complete without the help of another member, but this year, with the running start that was given, it was possible to clear the top of the half pipe on your own.  The small mud hill obstacles were the ones that caught me by surprise this year.  The small hills were so slippery that you have to depend on the team member below you to anchor your footing so that you can push yourself to the top.  Once near the top, another team member can help pull you up.  I definitely liked the addition of these simple obstacles to the course.

Tip #5:  Don’t cramp.  Water and salt are your friends.  Some people drink too much water at one time and flush out all their salts, which may lead to cramping.  Another way to minimize cramping is to pace yourself out.  Our lead group attacked the hill climbs by running up them, but after 4 miles of doing so, a few in our group started severely cramping up.  If you don’t know, that is pretty early in the game to cramp up on a 10+ mile course.  Luckily, with some massage, water, and salt, we were able to manage their cramping and they continued on throughout the day just fine after we took it a little easier on the climbs.

There were a whole lot more people this year who got carted off the course due to cramping.  On that note, there were a whole lot more people on the course who looked like they never trained a day in their life for physical activity.  Don’t be that person.  I don’t care if you CrossFit or not, you got to train in something if you plan on taking on even a mile of hill climbs.

Closing: I’m always proud of our 101ers.  However, seeing some of our less experienced members take on this challenge was especially inspiring.  As obstacle course races gain popularity, there will be tougher and more extreme events that pop up.  What I want our 101ers to always remember is to have fun and enjoy the journey.  We train to live, and it’s easy for many of us, myself included, to get caught up living to train.

I look forward to hitting up next year’s Tough Mudder with our 101 team again.  Regardless of what event we do, I know you all will do it with style, do it to the best of your ability, and will never leave any 101er behind.

For more pictures and vids of the event, check out our CrossFit 101 page on Facebook.

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We say that CrossFit 101 is for every body, but not everybody is meant for CrossFit 101. If you’re willing to work hard to earn your results, email us at [email protected] to attend one of our free orientation workout sessions coming up and let’s see if you’re up for the challenge.

Free Orientation Workouts for On Ramp Class 38
Oct 8th @ 7:30am, 12:30pm, 7:30pm

Class 37 is now completed 3 weeks out of the 4 week start up program. We look forward to prepping them to take the next step in this CrossFit lifestyle.

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1) Mediocrity makes me mad.  In my past days as a cubicle crusader, I would work with people on a daily basis that accepted mediocrity.  I believe they accepted it for two reasons.  One was because there wasn’t much motivation for an employee to push themselves to do better.  An employee who did the bare minimum to get by sometimes held the same if not higher status and compensation as an employee who consistently performed well.  It was just the nature of the system we worked in.

The second was that people were just plain comfortable.  Some people were okay with not progressing, not challenging themselves, and not improving themselves or their career whether it be in compensation or job satisfaction.  I don’t know how many of you have experienced the same environment in your workplaces, but the word that best describes how I felt about my old workplace was “demoralizing”.  I’m guessing many of you have, or else we wouldn’t have shows like “The Office” or comics like “Dilbert”.

I’m sad to think that most of our nation is falling into this zone of mediocrity.  This culture of mediocrity promotes false leadership where those who are good at maintaining mediocrity, are promoted as managers, and those with real merit either find other places to thrive or are beaten down by the system until they relent.  Mediocrity to me means death.  Death in the sense that one really isn’t living, and instead is just going from day to day like a zombie.

As CrossFit 101ers, we have no time for mediocrity.  The only thing worse than failure is not achieving our potential.  We live in a world of challenge, where those who are willing to put themselves out there are rewarded with irrefutable results.  Our training environment is one of uncomfortableness, and we embrace that because we know that when the day comes, and it will come, when we are really tested, it will be the mental, physical, and spiritual training that we do on a daily basis that will help us meet that test, come what may.

Monday isn’t a day to dread, it’s just another start of a new week for you to kick some ass.  101%!

2) Netflix?  Check out another cool documentary on food: Fresh.

Work:
Run 1600m
100 push ups
1 rope climb
Run 1200m
75 sit ups
1 rope climb
Run 800m
50 mountain climbers (2ct)
1 rope climb
Run 400m
25 burpees
1 rope climb
(Wear a 20lb vest if you have a sub 7min mile and can rope climb w/o the use of feet)

Results:
061812 Runception

Coach Kyle’s
Advance Strength

Front Squat 1 RM with chains
Accessory Movements:
Good morning box squat
(safety bar) 2×8

Barbell walking lunge 2×20
(alternating steps)

Weighted GHD back extensions, 3×10
Weighted GHD sit ups, 3×10
Sled sprint 5x25m bodyweight plus sled

Really proud of seeing how far students are progressing.  From 1st muscle ups and box jumps, to hand stand walk and hand stand push up PRs, to just being able to do sit ups without feet assisted swings, every progression is a step closer to bettering yourselves and those progressions can only be paid through hard work.  Keep up the great work community and much thanks to our staff for pushing this community in the right direction.

To all our CrossFitting fathers and future fathers, we wish you a happy Father’s day this weekend.  Thanks for putting in the time to be a better and healthier father figure for your family.

“A man that does not spend time with his family, can never be a real man.” – The Godfather

Work:
10 rounds
1:00min max muscle ups
1:00min max overhead squats, 135lbs

Core:
1RM TGU

Results:
061612 MU & OHS Interval


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