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

09132016

CrossFit-of-Fremont-Logo

******************************************

WORKOUT   9/13/2016

LEVEL ONE

  • 6×2 Deadlift (lift every 1:30)

Then….

“Helen”

Complete 3 rounds for time of:

  • 400m Run
  • 21 Kettlebell Swings (M:53#/W:35#)
  • 12 Pull-ups

*16 minute time cap

LEVEL TWO

  • 5×5 Overhead Squat (Add 5#-10# to last 5×5 load)

Then….

Complete as many rounds as possible in 7 minutes of:

  • 8 Alternating One Arm Dumbbell Snatch (pick weight)
  • 10 Box Jumps (M:24″/W:20″)

Rest exactly 3 minutes, then….

  • Run 400m for time.

*******************************************

PAIN PILL ADDICTION

img_6894

It’s been a crazy 5 days. How crazy? By Sunday morning, I was in the emergency room.

I’m not really sure what happened. On Wednesday I went for a run. I was crazy sore so my run was slow and just felt completely out of whack. On Thursday, I did a 5×5 deadlift and my CrossFit Football workout for the day. Afterward, I coached for two hours. While demoing an air squat (yes, I said air squat), I felt something weird in my knee and lower leg. I say weird because I’ve never felt anything like it before, so I don’t really know how to explain it. On Friday, I woke up and my lower leg below my knee was a bit achy. Not really thinking much about it, I did a double day of training. I woke up Saturday morning and was walking with a slight limp. I did some work around the house and then went to the gym. I stuck to all upper body training. As the day progressed, my limp got worse and my leg had a constant throbbing pain just below the knee joint.

I’m not one to trip on aches and pains. I’ve had some pretty nasty injuries from training and competing over the last 9 years, including a torn pec and a torn lat. I’ve had several strains and sprains to joints all over my body. I know that all the aches and pains to soft tissue usually clear up in 6-8 weeks if you train around the injury. When I climbed into bed Saturday night, my leg was throbbing pretty bad. Of all the all the injuries I’ve ever had in my 38 years of training, I’ve never had an injury that hurt so bad it prevented me from sleeping. I tossed and turned all night despite taking two 600mg Ibuprofen, a couple Tylenols, and even a big swig of Nyquil. I took three more Naproxen at 4:30 am. None of it worked. My leg felt like it was being squeezed in a vice despite the fact that there was no visible swelling or bruising.

At 6:30 am I decided to go to the emergency room. I didn’t go because I wanted the doctor to tell me I had soft tissue damage and I needed to take some time off from training. I honestly went because I knew I needed some stronger pain pills if I wanted to get some actual sleep. The doctor covered all his bases. I got some x-rays. They drew six vials of blood to test and make sure I had no early signs of a blood clot. All was good and I was diagnosed with exactly what I thought was wrong. I had some sort of soft tissue damage likely from overuse.

I was limping badly by time I got home. I popped a Narco that the doctor prescribed. WHOA! In about 20 minutes, I had no pain whatsoever, and I admit I was feeling pretty good damn good watching the Raiders pull off an awesome comeback victory. Here lies the point of this post. I can see how easily one could get hooked on pain pills. You pop a pill. Your pain goes away. You feel pretty good. The next thing you know, you’re telling yourself, “Hey, if one feels good, two must feel great!” Mix in alcohol and you can’t wait to take more pills.

I once arrested a kid after a foot pursuit. I’ve chased and caught a few people in my day, but this kid smoked me!  Luckily, other officers quickly arrived in the area, and we found the kid hiding in some bushes. When searching his wallet, I found his school identification card from a prominent Pac-12 school. Turns out he was a highly recruited high school fullback. During his first year of college play, he suffered a season ending knee injury. He ended up getting hooked on pain pills. That kid with all that talent never made it back to the field or his second year of college. Last time I heard his name, he was suspected of being involved in several robberies.

Be wary of pain pills. Doctors are often way too willing to dish out prescriptions for powerful and highly addictive pain medications when some simple Tylenol would suffice. When used right, pain pills are a blessing. When abused, they can ruin your life. Be smart!       

******************************************

WORKOUT   9/12/2016

LEVEL ONE

  • 6×2 Push Jerk (lift every 1:30)

Then….

Complete the following for time:

BUY IN: 500m Row

5/10/15/10/5 reps of:

  • Dips on Box
  • Box Jumps

CASH OUT: 200m Run

*15 minute time cap.

LEVEL TWO

  • 5×5 Push Press (add 5#-10# to last 5×5 load)

Then….

Complete the following for time:

  • 30 Burpees
  • 30 Pull-ups
  • 200m run
  • 20 Burpees
  • 20 Pull-ups
  • 200m run
  • 10 Burpees
  • 10 Pull-ups
  • 200m Run

*14 minute time cap.

*******************************************

NEW STUFF FROM POWER ATHLETE HQ

img_1344-2

While you are still sipping your coffee and trying to feel alive again, send a discreet message to that person who is irritatingly wide awake. Probably not gonna fly if you are a school teacher.

Get your GFY coffee mug and check out all the other tons of other cool products and apparel offered at shop.powerathletehq.com.

******************************************

WORKOUT   9/9/2016

LEVEL ONE

  • 6×2 Overhead Squat (lift every 2 minutes)

Then….

Complete 4 rounds for time of:

  • 100′ Overhead Plate Walk
  • 10 Burpees Onto Plate
  • 10 Pull-ups
  • 50′ Overhead Plate Walk

*Rest 1 minute between rounds. 15 minute time cap.

LEVEL TWO

  • 2 Hang Power Snatch on the minute for 5 minutes
  • 1 Hang Power Snatch on the minute for 5 minutes

*10 minute running clock. Increase weight 5#-10# after the first 5 minutes.

Then…..

Complete 4 rounds for time of:

  • 5 Hang Power Snatch (M:135#/W:95#)
  • 10 Burpee Box Jumps (M:24″/W:20″)
  • 3 Hang Power Snatch
  • 100m Run

*Rest 1 minute between rounds. 14 minute time cap.

*******************************************

THE NEXT CFOF EVENT!

bbq-event-flyer

Brenda, the Director of Fun, has set up our next CrossFit of Fremont event. This event happens at Quarry Lakes. Good times! Did I mention that we have a beer and wine permit? Haha. Be prepared to swim, play volleyball, play spike ball, or just chill. See you all there!

******************************************

WORKOUT   9/8/2016

LEVEL ONE

  • 6×2 Sumo Deadlift (lift every 1:30)

Then….

Complete the following for time:

  • 30 Box Jumps (pick height)
  • 30 Ball Slams (pick weight)
  • 200m Run
  • 20 Box Jumps
  • 20 Ball Slams
  • 100m Run
  • 10 Box Jumps
  • 10 Ball Slams
  • 50m Run

*14 minute time cap.

LEVEL TWO

  • 5×5 Back Squat (add 5#-10# to last 5×5 load)

Then….

Complete three 5 minute cycles of:

  • 400m
  • Max rounds of 5 pull-up/10 push-up/15 air squat

* Rest 1 minute between cycles. Start the next cycle where you left off. Score is total rounds of triplet completed. Retest of workout from 10/12/2015.

******************************************

WHERE ARE THEY NOW?

621156_3943413338536_1586298945_o

This pic floated across my Facebook feed  a few days ago. CrossFit of Fremont 9/3/2012. Some are still around. Some got fitter. Some are gone. Regardless, it’s a cool piece of CrossFit of Fremont nostalgia. The old days!

For those of you who are working out now, where do you plan to be in 4 years? CrossFit is a grinder. Some embrace it. Some do their best not to get chewed up. Some just kinda half ass it. Some just flat out quit. I’ve done CrossFit at a competitive level for nine years and coached for ten years. I’ve literally seen hundreds of people come and go.

It’s not about trying to make the CrossFit Games. It’s about trying to not suck at life. You don’t need to be the strongest or the fastest. You just need to be better than you were yesterday. I think all to often we miss that point. It’s the key to longevity and being successful at something that is not easy.

Commit. Two days a week. Three days a week. Six days a week. Scaled. As prescribed. Trying to kill it. Just feel like going through the motions. It doesn’t matter. Just know that every day you show up at CrossFit of Fremont, you are working on being better than you were before you walked into the gym. A recipe for success.

********************************************

WORKOUT   9/7/2016

LEVEL ONE

  • 2 reps Hang Power Snatch on the minute for 10 minutes

*Increase weight after 5 minutes.

Then….

Complete 4 rounds for time of:

  • 10 Alternating One Arm Dumbbell Snatches (pick load)
  • 15 Abmat Sit-ups
  • 200m Run

*15 minute time cap.

LEVEL TWO

  • 5×5 Push Press (add 5#-10# to last 5×5 load)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 50 Double Unders
  • 12 Push Press (M:115#/W:80#)
  • 12 Toes to Bar

******************************************

© 2015 Crossfit of Fremont