phone: 510-209-8990
e-mail: info@crossfitoffremont.com
address:‎ 37330 Cedar Blvd.
units: I & J
Newark, CA 94560

ANATOMY OF A GAMES PROGRAM

This year I am doing something different for my programming in my quest to try and make it to the CrossFit Games in 2017. For a little over a year now, I was following HyperFit, a program that didn’t suit my cop lifestyle. The volume was too much, and my time for working out was too little. I would try and do bits and pieces of the program on days that I worked. On days that I was off, I would try and hit the whole program. It’s pretty easy to figure out what happened to me over the last year. I was never “in shape” enough to handle the big volume days. I would be wrecked by time I went back to work.  Then on work days, I wouldn’t want to workout after work because I was just exhausted. The workouts that I did do on work days just weren’t intense enough. I would go through the motions. After months and months of this weekly cycle, I just got to the point where I totally hated working out. I dreaded so many of the workouts that were within the program. Two months before the CrossFit Games, I was miserable. I almost considered quitting. A month out from the Games, I changed it up, and just started doing stuff that was fun for me to do. I feel much better now about working out, but my performance at the CrossFit Games showed that I was not prepared this year.

I have a new plan of attack. It’s not a secret formula. I am more than happy to share it. First thing I had to do was honestly assess myself as a CrossFit Games Masters Athlete and figure out:

  • What am I good at?
  • What am I okay at?
  • What do I suck at?

My list ended up looking like this:

IMG_7825

Now that I have my list written down, I will now follow a simple formula:

Do more of what you suck at and less of what you are good at.

Looking at my list, it’s quite obvious I have my work cut out for me. I am bad at so many things. The good news is some of these things I was good at 5 years ago. Those things come back easily compared to things that one has always sucked at.

The goal this year is to use Power Athlete’s Grindstone program as my foundation. It’s a perfect program for my crazy ass cop lifestyle. I never know when I am going to show up at work and then get stuck working 12, 18, or even 20 hours before getting back home. (Get more info on the Grindstone program at powerathletehq.com.) I’ll be supplementing the Grindstone program with getting better at what I suck at. This means taking my list of goats and twisting it into variations that will get me better at them, but also make working out fun for me again. I have Chyna to help me with my programing which is good because she knows me as an athlete and knows my lifestyle better than anyone on the planet. If you don”t have a Chyna in your life, no problem! What’s good about this style of programming is you don’t have to program for yourself. There are so many free programs out there that you can easily find workouts that fit your personal needs. You just need to take the time to look for good workouts. You also need to not be a cherry picker. Remember the formula. Do more of the bad less of the good.

Unfortunately for me, the one thing I am good at, beer drinking, is one thing I absolutely LOVE. Damn it! To follow the guidelines of this programming, I have to cut back on beer drinking. I’ve decided to make Monday, Tuesday, and Thursday completely alcohol free days. So sad! Maybe I will suck at beer drinking again and one day have to do more of it, but right now, I am one badass beer drinker. Less beer for me it is. Haha.

So that’s the formula. I’ll keep you posted on how things go. Regardless of the final outcome, I already feel happier about training, and that’s all that really matters. In the end, I just want to suck less at life. Shouldn’t that be everyone’s training goal?

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Calling all members of CrossFit of Fremont!!!

Don’t forget that our first annual CrossFit of Fremont Beach Day is happening on 8/21/2016. This event is for you (CrossFitters and Boot Campers), your family members, and your friends. It’s an opportunity for us to spend time together outside the gym. It’s also toward the end of beach and summer season so let’s make this one a doozy! We will be spending the day at Twin Lakes Beach in Santa Cruz. You can come anytime you want during the day, but if any of you are interested in carpooling, some of us will be meeting at the gym at 8am to carpool. We will get some fliers up at the gym with more information about the event.

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WORKOUT   8/1/2016

LEVEL ONE

  • Establish a 3 Rep Max Overhead Squat

Then….

Complete as many rounds as possible in 15 minutes of:

  • 12 Alternating One Arm Dumbbell Snatches (pick weight)
  • 12 Front Rack Stepping Lunges With Dumbbells
  • 12 Abmat Sit-ups
  • 200m Run

LEVEL TWO

  • 6/6/6/6/6  Push Jerk

Then….

Complete 4 rounds for time of:

  • 200m Run
  • 15 Push-ups
  • 15 Toes to Bar

*14 minute time cap.

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THE SOUND OF SLEEP

I hate the news. What good does it do you? All the news does is give you something to have an opinion about OR it gives you anxiety. I don’t watch the news. If you ask me about current affairs or politics, I pretty much have no clue. Guess what? I have no stress in my life. Ignorance is bliss? Maybe. Or Maybe what is happening around the world doesn’t really matter much in the big picture that is one’s own life.

This is an interesting article about how watching the news can affect the way you sleep. Who would have thought???

Worth the read.

When the News Cycle Disturbs Your Sleep Cycle

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WORKOUT   7/29/2016

LEVEL ONE

  • 5×3 Back Squat (lift every 2 minutes)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 30 Double Unders
  • 20 Air Squats
  • 10 One Arm Dumbbell Snatches (pick weight)

LEVEL TWO

  • 3×4 Deadlift
  • 3×2 Deadlift (add 10-20#)

Then….

Complete as many rounds as possible in 14 minutes of:

  • 14 Deadlifts (M:155#/W:105#)
  • 14 Pull-ups
  • 200m Run

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TWIN LAKES IN SANTA CRUZ

twin lakes

Brenda, CrossFit of Fremont’s Director of Fun, has finally made the call for August. We will have our first gym beach party on August 21st at Twin Lakes Beach in Santa Cruz. Lots of more details to follow, but I just wanted to give you a heads up so you can save the date. I can’t wait!!!

LET’S GO FREMONT!

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WORKOUT    7/28/2016

LEVEL ONE

  • 5×3 Push Press (lift evert 2 minutes)

Then…..

Complete the following for time:

  • BUY IN: 50 Push Balls (pick weight)

4 rounds of:

  • 15 Abmat Sit-ups
  • 10 Burpees

*12 minute time cap.

LEVEL TWO

  • 5 reps Back Squat every 2 minutes for 12 minutes.

*Increase weight every 3 sets.

Then….

Complete the following for time:

BUY IN: 400m Rum

20/15/10/5 reps of:

  • Box Jumps (M:24″/W:20″)
  • Ball Slam (pick weight)

CASH OUT: 200m Run

*12 minute time cap.

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AVA WILL WIN BLOOD DRIVE

jason ava

The Ava Will Win National Blood Drive kicks off in September. Inspired by Ava Khalipa and her battle with Leukemia, the goal of the blood drive is to bring as many CrossFit communities together as possible to collect as many units of blood as possible.

The blood drive in our area is on 9/24 at The Stanford Blood Center. You can get more information and make an appointment to donate at this link:

http://nc.fit/ava

LET’S GO FREMONT!

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WORKOUT   7/27/2016

LEVEL ONE

  • 5×3 Deadlift (lift every 2 minutes)

Then….

Complete 4 rounds for time of:

  • 100m Run
  • 12 Toes to Bar
  • 12 Deadlifts (60% of 5×3 load)
  • 12 Box Jumps (pick height)

*14 minute time cap.

LEVEL TWO

  • 6/6/6/6/6  Push Press

Then….

Complete 3 rounds for time of:

  • 75 Double Unders
  • 10 Dumbbell Ground to Overhead (pick weight)
  • 20 Abmat Sit-ups

*12 minute time cap.

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07262016

We appreciate everyone being so understanding the last 12 days or so. The CrossFit Games are over. By Wednesday, everything will be back to normal at the gym. Big thanks to everyone who helped us keep the gym open while so many of the staff were in SoCal. I don’t know about you all, but Chyna and I are definitely ready to get back into the day in day out life that we love at CrossFit of Fremont.

Who’s ready to train for the 2017 CrossFit Open???

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WORKOUT   7/26/2016

LEVEL ONE

  • 5×3 Front Squat (lift every 2 minutes)

Then….

Complete as many reps as possible in 12 minutes of:

  • American Kettlebell Swings (pick weight)

*These must be continuous swings. If you pause or stop, you must a do a 200m run before continuing.

LEVEL TWO

  • 3/3/3/3/3/3   Power Clean (heavy as possible each set)

*Tap and go reps

Then….

Complete as many reps as possible in 12 minutes of:

  • American Kettlebell Swing (M:70#/W:53#)

*These must be continuous swings. If you pause or stop, you must a do a 200m run before continuing.

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© 2015 Crossfit of Fremont