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I won’t soon forget this moment!
Zina demanded the 2014 Athlete of the Year. Not literally but she left no room for doubt! That isn’t to say other ACF’ers haven’t made amazing and recognizable strides throughout the year. Competition was stiffer than it ever has been but when considering the criteria of progress year over year, contribution to the community, and acting as a model ACF’er Zina was the winner of every category. Let’s unpack all of this a bit…
Progress Year over Year:
When I met Zina just shy of 2 years ago her penetrating positivity was apparent. Her athleticism was a bit more modest ;). Box jumps were performed on a tire or her long time favorite 1 foot high black step stool. Wall balls were performed with quarter squats and when I asked why this was she replied, “I’m not sure I’ll be able to get back up if I go any lower.” Her go to bar was a 15lb training bar no matter the movement. Contrast that with the Zina of 2015 and you’ll see her soaring over the 20” boxes, going ass to grass on wall balls, back squats, front squats, cleans, overhead squats, just name it! Oh that 15lb bar? You mean Zina’s dowel? Lol.
Contribution to Community:
So our good friend and elite marathon runner Luis loves to take pictures. Who can blame him? We all want to show off our dedication. When Luis took some time off to train his running specifically, however, Zina had picked up on something that us coaches had not. Taking pictures wasn’t just a way of documenting your presence and progress, it was an opportunity to build community and promote the ACF brand. Under her own direction Zina took the post WOD pictures to the next level. Smiles and poses would not suffice! 6am gang signs, choreographed scenes, imaginative freeze poses, and laughter would grace our Facebook page 5 days a week (6 if you include FUN-damentals). It did not go unnoticed by other classes. 6am was the new hotness! Jealousy and competition ensued. It didn’t take long for other classes to realize they were no match for Zina’s creativity, though Gil as a bowling balll will go down in ACF history!. Now I’m going to speculate a bit but I believe she did this for the health and growth of our box. I believe she shares the sentiment that all of us coaches do which is that the more people we can expose this exercise regimen and community to the better we will all be.
Finally, as veteran as Zina now is she hasn’t forgotten what it’s like to be the new kid on the block. It’s 6am. It’s cold. It’s dark. But there is Zina, smiling and introducing herself to the drop in and checking in on them for the remainder of the class. You think you have what it takes to be ACF Athlete of the Year? Well Zina is the perfect role model.
Being a Model ACF’er:
There are certain expectation and norms created at ACF. Truth is everyone is nice. Everyone is supportive. It’s not easy to stand out by simply minding your P’s and Q’s. Zina still manages. She’s welcoming, motivating, and a great coach to other ACF’ers. These attributes are just a few of the variables of being a model ACF’er. Zina get’s worked on nearly every Saturday by Cheyanne “The Iron Thumb.” She has attended multiple seminars (including one with my hero Carl Paoli!) and is always trying to better her fitness. She is then quick to digest all of the information learned and offer it up to other ACF’ers. Finally, and most importantly she is a model in her overall approach to CrossFit. Zina isn’t in a hurry and neither should you be. She understands she is in this for the long haul. Her satisfaction with CrossFit isn’t contingent on the PR’s. It’s in the technichal breakthroughs, the learning of a new skill, and finding out the a pre-bed meal allows her to perform better in the morning.
How we feel about Zina and her deserving of 2014 Athlete of the Year is apparent at this point. We’ll end by saying thank you, Zina. Thanks for the positivity, the mentoring, and being a daily reminder of why us coaches have the best job in the world – which is the opportunity to help people like yourself on their fitness journey. Below are Zina’s answers to our athlete of the year questionnaire. Her 2nd answer articulates and encapsulates my profound love for CrossFit in way I’ve never been able to. We’re stealing it!
|1. How long ago did you join ACF?
3.5 years ago
2. Do you remember your first WOD? If so, what was it?
Dude – that was like 500 workouts ago! i have no idea – humiliating I’m sure.
But here’s the thing :: Humiliation is a human construct. It’s a limitation imposed by your own mind. You need to get past your negative self-talk. You need to stop judging yourself so harshly. The buzz is that Crossfit is really hardcore. And it is, but only in the sense that it’s limitless. There is no ceiling and there is no floor. If it’s hardcore, it’s because you have pushed yourself to places previously unknown to you. If it’s humiliating, it’s because you have decided others are judging you and you’ve come up short.
No Crossfitter cares about what you can or can’t do. They only want you to succeed. There’s no loss of dignity or self-respect anywhere but in your own mind. Let that go. Embrace the Crossfit desire to succeed and support the success of others!
3. Why do you CrossFit?
Mostly I CrossFit so I can have huge energy throughout the day. Oh and to be prepared in case Hugh Jackman needs to have all his clothing ripped off and be closely inspected for injuries. Yeah. I need to be ready.
4. What’s your favorite WOD?
I love any WOD where I can workout with friends! I can’t work out alone or with strangers. If you workout with me, prepare to introduce yourself!
5. What’s your favorite CrossFit movement?
I really like movements where I feel like I’m just on the verge of making a big leap forward – technique, strength, timing, anything really. There is nothing like a breakthrough to get you motivated!
6. What’s your least favorite CF movement?
My least favorite movement is anything I don’t have an active plan or progression for. I don’t need to be able to *do* anything perfectly. I just need to be able to be constantly improving.
7. What music to you like to WOD to?
I didn’t know I had a choice.
8. What do you like to do when you’re not CrossFitting?
I like to lie down.
9. What are your current CrossFit goals?
Beat Taryn Lee. Then I’m going after Merritt Bartelli.
10. Why ACF?
It’s the hoodies. JK! I’ve been to a bunch of boxes and I have to say that ACF is the place that let’s you be you. It’s confusing – how can a place be mellow and challenging at the same time? Whatever it is, it works!
Acutally, scratch that, it’s really just the hoodies.
Bunch of happenings this weekend ACF’ers!
1. Festivus games with 9 ACF competitors going down at CrossFit East Bay in Jack London. Come and show your support!
2. Lina and Manni are competing in their first weightlifting competition under the tutelage of Coach Cruz! The comp is at Midtown Strength and Conditioning in Napa. We’ll release their lifting times on Facebook when we know them.
3. Craig the Superman King is having a birthday tomorrow. If you’ve WOD’d with Craig you know what a kind, motivating, and humble guy he is. When you meet Craig it’s immediately apparent he will be wildly successful one day – I’m keeping his as close as I can so I can piggy back on it! Lol. Have a great birthday, Craig! – Your ACF Fam
Partner Relay – 1 person must complete the movement before tagging the partner for their turn
5 Tire Flips/person
10 Squat Cleans/person (155/105)
20 Calorie Row/person
30 Wall Balls/person
Tire Pull Relay – 10 Burpees/cone
30 Wall Balls/person
20 Calorie Row/person
10 Squat Cleans/person
5 Tire Flips/person
|Skill: Pull Up/C2B|
|Novice EMOTM for 8 minutes – 5 Banded Strict Pull Ups w/ a 3 Second Neg. and Pause at Top|
|Intermediate EMOTM for 8 minutes – 2-3 C2B|
|Advanced EMOTM for 8 minutes – 4-5 C2B|
|Challenge 5 Rd’s and Unbroken|
|Fitness 12 minute AMRAP|
|200M run, 9 Deadlift, 6 Hang Power Cleans, 3 S2OH (95/65)|
|Sport 12 minute AMRAP|
|200M run, 9 Deadlift, 6 Hang Power Cleans, 3 S2OH (115/75)|
Coaches “Plan of Attack” - The weight is supposed to be light. I changed the reps a bit from what was posted earlier in the week just to give the shoulders a little less work. I would like to see many of you go unbroken on the barbell work. Everyone should be choosing a weight that they believe will allow them to do that. The EMOTM skill work can be deceiving – you may think 5 C2B’s in a minute, I got this! But it’s 40 reps which is not an insignificant amount of reps if you don’t have a lot of experience with the movement. Don’t overextend! It’s the main cause of shoulder pain during this movement. Time to BE BETTER crew!
If you clicked the link you’ll find a quick C2B tutorial for how ACF wants there C2B’s to look. We have a few more movements filmed and will keep them coming!
|Strength: Front Squat|
|Novice 3 second pause squat + 2 front squats (work up to a weight heavier than last week)|
|Intermediate 3 second pause squat + 2 front squats (goal is to work up to same weight or more than last week)|
|Advanced 3 second pause squat + 2 front squats (goal is to work up to same weight or more than last week)|
|Fitness 5 Rd’s Not For Time:|
|10 Air Squats, 30 Double Unders (15 attempts)|
|Sport 5 Rd’s Not For Time:|
|10 Air Squats, 30 Double Unders|
Coaches “Plan of Attack” - Continuing with the active recovery for Thursdays. You’ll need it during this cycle. This is the only squatting cycle we have this week so come get it in!!
As you may be starting to notice, it’s been a pretty shoulder intensive week. The coaches have there favorite shoulder fixes – most of which we got from this guy below. MobilityWOD.com should be in your favorites. Click here for one of my favorites.
|Mobility: Hip Flexion|
|Skill: Toes to Bar|
|Novice: EMOTM for 8 minutes – 5 Kipping Leg Raises or Lying T2B|
|Intermediate: EMOTM for 8 minutes – 3-4 Toes to Bar|
|Advanced: EMOTM for 8 minutes – 5-6 Toes to Bar|
|Fitness “Frenemy” – 3 Rd’s|
|F1 – 20 Calorie Row F2 – Hang Power Snatch AMRAP (95/65)|
|Sport “Frenemy” – 3 Rd’s|
|F1 – 20 Calorie Row F2 – Power Snatch AMRAP (115/75)|
If there is an odd number of people in class just pace yourself – If the 20 calorie row takes your 1 minute, spend 1 minute snatching.
Coaches “Plan of Attack” - BREAK YOUR FRENEMY! in the nicest way possible of course. This will be a relatively quick workout so come out the gates harder than you may want to or think you’re capable of. We don’t want to see a ONE snatch press out tomorrow – meaning you get the weight overhead but your elbows aren’t quite locked out yet so you finish by pressing the weight up. This wreaks havoc on your shoulders and is a great recipe for impingements. Choose a weight that will allow you to cycle at least 3 at a time.
It’s toes to bar time people! This is another movement that many of you “have” but the quality and therefore sustainability isn’t there. Don’t cheat these. Only good reps tomorrow!
I am Spealler and Spealler is I. We want donuts.
|Skill: Overhead Press/HSPU|
|Novice EMOTM for 6 minutes – 5 Strict Presses (heaviest poss w/ NO MISSES)|
|Intermediate EMOTM for 6 minutes – 5 Strict Presses (heaviest poss w/ NO MISSES)|
|Advanced EMOTM for 6 minutes – 2-4 Strict HSPU’s|
|Challenge Sub 9 minutes|
|Fitness 4 Rd’s For Time|
|8 Burpee Box Step Ups, 8 Kettlebell Swings, 200M run|
|Sport 4 Rd’s For Time|
|8 Burpee Box Jump Overs, 8 Kettlebell Swings, 200M run|
In order to do Strict HSPU’s you must be able to strict press 80% of your bodyweight! If you can’t do that, then stick with strength building for now with the goal of an 80% BW press. For those of you doing strict HSPU’s – do them as instructed (elbows in – tripod position). No resting on the head allowed!
Coaches “Plan of Attack” - Move fast during the burpees and KBS, then recover on the run. The goal is to learn to recover during running, rowing, and jump roping.
Is there anything prettier than a perfect handstand?
|MOBILITY:||Front Rack||Shoulders||Hip Flexion||Quads||Shoulders|
|SKILL OR STRENGTH:||Pull Up/Muscle Up||Overhead Press/HSPU||Toes to Bar||Front Squat||Pull Up/C2B|
|NOVICE||EMOTM for 10 minutes – 5 Kips, 5 Kneeling Pull Ups||EMOTM for 6 minutes – 5 Strict Presses (heaviest poss w/ NO MISSES)||EMOTM for 8 minutes – 5 Kipping Leg Raises or Lying T2B||3 second pause squat + 2 front squats (work up to a weight heavier than last week)||EMOTM for 8 minutes – 5 Banded Strict Pull Ups w/ a 3 Second Neg. and Pause at Top|
|INTERMEDIATE||EMOTM for 10 minutes – 5 Kips, 5 Inverted Rows OR Muscle Up Progressions||EMOTM for 6 minutes – 5 Strict Presses (heaviest poss w/ NO MISSES)||EMOTM for 8 minutes – 3-4 Toes to Bar||3 second pause squat + 2 front squats (goal is to work up to same weight or more than last week)||EMOTM for 8 minutes – 2-3 C2B|
|ADVANCED||EMOTM for 10 minutes – 1-2 Muscle Ups||EMOTM for 6 minutes – 2-4 Strict HSPU’s||EMOTM for 8 minutes – 5-6 Toes to Bar||3 second pause squat + 2 front squats (goal is to work up to same weight or more than last week)||EMOTM for 8 minutes – 4-5 C2B|
|FITNESS:||10 minute AMRAP||5 Rd’s For Time||“Frenemy” – 3 Rd’s||6 Rd’s Not For Time:||12 minute AMRAP|
|500M Row Buy In – 5 Hang Squat Cleans, 10 Back Rack Lunges, 40 Double Unders||8 Burpee Box Jump Overs, 8 Kettlebell Swings, 200M run||F1 – 20 Calorie Row F2 – Hang Power Snatch AMRAP (95/65)||10 Air Squats, 30 Double Unders (15 attempts)||200M run, 7 Deadlift, 7 Hang Power Cleans, 7 S2OH (95/65)|
|SPORT:||10 minute AMRAP||5 Rd’s For Time||“Frenemy” – 3 Rd’s||6 Rd’s Not For Time:||12 minute AMRAP|
|500M Row Buy in – 5 Squat Cleans (135/95), 10 Front Rack Reverse Lunges, 40 Double Unders||8 Burpee Box Jump Overs, 8 American Kettlebell Swings, 200M run||F1 – 20 Calorie Row F2 – Power Snatch AMRAP (115/75)||10 Air Squats, 30 Double Unders||200M run, 7 Deadlift, 7 Hang Power Cleans, 7 S2OH (95/65)|
This first cycle is focused on building foundational skills and attacking weaknesses. In a snapshot the skill/strength development will look as follows:
Monday – Pull Up/C2B/Muscle Up
Tuesday – Toes to Bar
Wednesday – Press/HSPU
Thursday – Front Squat
Friday – Pull Up/C2B
The coaches (and Craig) have come up with some baseline tests based on data from the Open. Now, many of you didn’t compete in the Open or have no goals of qualifying in your regionals. This is completely fair and rationale. In fact, this will be the case for 98% of us! We still believe there is much to gain in understanding the capacity of the fittest among us. You can then scale from there and establish a goal of what is attainable for you. As I told Craig when we were establishing these baselines – we have to know where we want to go if we want to plan how to get there. The Regional Capacity Tests are as follows:
Chest to Bar Regional Capacity Test
EMOTM for 10 minutes- 14 C2B’s
Toes to Bar Regional Capacity Test
EMOTM for 8 minutes – 13 Toes to Bar
HSPU Regional Capacity Test
EMOTM for 6 minutes – 14 HSPU’s
Clean and Jerk Capacity Test
Male – #250
Female – #200
Snatch Capacity Test
Male – #250
Female – #175
Now, a lot of these look tough or nearly impossible. If you have a goal of making it to regionals this is what you’re up against. I have no such goals. Well, not as an individual at least. Again, it’s not important that you want to make regionals or even compete in the open for this to be of value to you. This can provide perspective. It can make clear your strengths and your weaknesses. The progressions we’ll be following we’ll help you reach YOUR full potential – which for some of you may be the listed numbers – for others it’ll be half or a quarter of what the fittest among us are doing. The point, as always, is to BE BETTER.
If you curious about how we came about these numbers for the capacity tests we can forward you the information. Below is just a bit of breakdown of why we’re programming the way we are.
The Pull Up is a necessary life skill. It will remain a heavy focus in our programming going forward. If you know the pull up is something you need to acquire and/or improve on – then do what you can do be here every Monday and Friday. Consistency is key.
We’re also confident we can get many more of you doing quality toes to bar. Gone are the days of curling your hips underneath you to get your toes to the bar. We understand that during the tests, or the Open it’s a “by any means necessary” effort/attempt but doing T2B incorrectly will never make you better at them. Follow the progressions and you will all get there.
The Handstand Push Up! One of our favorites. Strict that is. Kipping HSPU’s are sketchy at best. Historically your neck has never been required to bare the load of your body so asking it to for kipping HSPU’s will lead to problems. Here’s the thing: If you can’t strict press 85% of your bodyweight, you shouldn’t be attempting strict HSPU’s. Why not 100%? Well the range of motion is shorter. In a strict press you’re pressing from your shoulders – not the top of your head.
As we saw during the Open, many of you were capable of ring MU’s but didn’t know it. If you can perform a strict RING TO CHEST and strict RING DIP then you have the strength to perform a Muscle Up. If you have those strength requirements then follow the progressions and it will come.
Ok ok, we’ll continue to expand on all of this stuff. If you’ve made it this far – thanks and congrats! Let’s get after it team!
In Teams of 4 Complete the Following For Time:
40 Squat Cleans (185/135) (1 rep/person at a time)
80 Burpees Over Bar (1 rep/person at a time)
40 Power Clean and Jerks (135/95) (1 rep/person a a time)
80 Wall Balls (1 rep/person at a time)
40 Box Jump Overs (1 rep/person at a time)
Shirts are officially on PRE-ORDER! $25 for t-shirts, $45 for hoodies!
Novice – Work on touch and go technique for sets of 5 (5 total sets)
Intermediate/Advanced – Work up to a heavy set of 3 – NOT A MAX (just a primer for the WOD)
“Frenemy” – 3 Rd’s
F1 – 100M run + 15 Deadlifts (F 135/95) (S 185/135)
F2 – Max Effort Burpee (F Pull Ups) (S C2B) (COMP – Muscle Ups)
Winner = Frenemy with most Burpee Pull Ups/C2B/MU’s
Coaches “Plan of Attack” - Give your partner as little time as poss during their burpee variation. Try and keep a consistent pace during the burpee variation – go hard on the last round!
The outside is fully functional but there is obvious work needed. We’ll begin doing some workouts outside and see what works and what doesn’t, see what equipment is needed, ect. Noon class seemed to enjoy it!
Mobility: Front Rack
EMOTM for 8 minutes
Novice – 2 Hang Power Cleans + 1 Hang Squat Clean
Intermediate – 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
Advanced – 2 Power Cleans + 1 Squat Clean (all touch and go)
*You can stick with a weight the whole time or work your way up based on feel – up to you.
WOD: 7 Rd’s NOT FOR TIME
5 MB or Slam Ball Hang Cleans
5 MB Slams
5 Reverse Lunges/Leg
5 Sit Ups w/ MB
50M Walk w/ MB
Coaches “Plan of Attack” - This is an active recovery WOD. Get your heart rate up but shouldn’t feel like a burner. The reps are low enough on everything that you shouldn’t be pushing until failure. The goal is to feel better post WOD and ready to hit it hard tomorrow and/or Saturday.
ACF B-day shout out in order – double time! Gregg w/ 2 G’s Glick had a birthday on Monday. I feel like other than the requirement of beer, Gregg and his young sons (Lea and him have 3!) birthday would look exactly alike. He’s a big kid at heart and keeps all those around him young. Great guy with a consistently great and optimistic attitude. People like him helped establish the sweet and relentlessly happy culture of ACF. Big thanks, Gregg! HBD!! – Your ACF Fam
Another popular face at the Bladium, Jacob “Reverend” “The Beard” Benz had a birthday today! If you were fortunate you knew someone like Jacob in highschool. They’re the person that seemed to get along with everybody and fit in with just about any crowd. Just a really likeable guy. What’s not to like?! He smiles a lot. Has an epic beard. Works hard. And drinks a beer on Beer Friday no matter which class he attends. The man is down for a good time. We hope you have a GREAT time on your b-day, Jacob! HBD! – Your ACF fam
Novice – 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 OHS (optional)
Intermediate – 1 Snatch Pull + 1 Hang Snatch (work up in weight – only 1 miss allowed)
Advanced – 1 Snatch Pull + 1 Snatch (Find a 1RM of this complex)
WOD: Against a 10 Minute Clock Complete the Following:
15 Hang Power Snatches
15 Toes to Bar
600 M run
10 Hang Power Snatches
10 Toes to Bar
400 M run
5 Hang Power Snatches
5 Toes to Bar
200 M run
15 Power Snatches (115/75)
15 Toes to Bar
10 Power Snatches
10 Toes to Bar
5 Power Snatches
5 Toes to bar
200 M run
From last weeks FUN-damentals. What a job us coaches have!
Strength: Front Squat
Novice – 3 second pause front squat + 2 Front Squats (work up to a heavy-ish single of this complex)
Intermediate and Advanced – 3 Second Pause Squat + 1 Front Squat (work up to a 1RM of this complex)
Box Step Ups
Box Jump Overs
Loved this pic of Diogo’s pup!!