Today was awesome. I had the privilege of seeing every class go down. Good day.

 

 

Couple of Random Cartwheels:

 

         

     
 

 
 
 
  

The 5:30 class getting down. Everything is scalable, push ups, wall ball shots, everything! Don't be afraid to come in, we will help you work at your own pace.

    

  

Music Mike shows us what you should look like after 20 rep back squats. Some of you may be thinking I am referring to him laying on the floor. I am actually talking about the fact that Mike is decked out in all Adidas clothing. His shirt, shorts, socks, shoes, and also boxers were all Adidas. I'm kidding about the boxers, I have no idea about that one.    

  

 

Crossfit Santa Clara's Workout of the Week 14:

  

Complete in 6 minutes:

  

1000 meter row plus your 1RM squat clean and jerk

  

Your score will be determined by subtracting your row time from your C&J weight. For example if you row a 3:30, this equals 210 seconds. You would then subtract your C&J weight which we will just say is 250lbs. This would come out to -40 as your score, the person with the lowest score wins.

 

 

Visit sicfit.com for more Videos

  

 

Workout for Tomorrow:

 

25 Push Press @ 95#'s

25 Pull Ups

25 Box Jumps 20"

25 SDHP's @ 95#'s

25 Pull Ups

25 Box Jumps 20"

25 Power Cleans @ 95#'s

25 Pull Ups

25 Box Jumps 20"

 
 

Comments

[CynthiaJ in Sunnyvale]

Theo and I are back to work with fresh posts on the CrossFit Santa Clara Nutrition blog. Here's one that's all about Cholesterol ("the compound that makes us different from plants"), featuring new links plus a re-post of a terrific article by Jonathan Allen at CrossFit Rising.

http://cfscpaleo.wordpress.com/2010/04/27/were-back/

[Missy]

I think you got the math wrong on the example... shouldn't it be 250 - 210 for a score of +40? Because with this equation, going for low score, it would be smarter to row very slow and lift very light... say a 4 minute row and 100# c&j because you'd get 100-240 for a score of -140. I believe it should still be high score wins... ex. 1:45 minute row and 200# c&j which would give you 200-105 for a score of 95.

[Jason]

Hi Missy,

I believe either way would work, we had this debate also at the gym.

Your 4 minute row example is backwards, it would be your row (240)- your C&J (100lbs) would equal a positive 140 and ultimately not be a good score. If another person rowed a 3 minute row (180)- a 300 lb C& J (300) it would equal a negative 120 and be a much lower score than the 4 minute rower.

Right???? Ultimately it could go either way, we just decided to go with Row- C &J= (score) Lowest score wins

[Miles]

The description has the formula both ways:
1)"...subtracting your row time from your C&J weight" means C&J - Row.
2)"...this equals 210 seconds. You would then subtract your C&J weight" means Row - C&J.

The first phrase should instead be, subtract your C&J weight from your row time.

[Megan]

So I read an article today that said if you have to work out in hot weater, that drinking a slushy before hand could help.

http://www.nytimes.com/2010/04/27/health/nutrition/27best.html?src=me&ref=general