|Address||3987 First St. Suite Q|
Livermore, CA 94551
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We have an opening for the 12:00 noon functional movement screening for Sunday, April 5. Want it? Get it! https://fearlessathletics.sites.zenplanner.com/event.cfm?eventId=EC7002AF-BDF5-479A-9D86-71EABD07BF5D
4.4.15 Box Brief: http://daily.barbellshrugged.com/build-strength-lose-fat/
Saturday Free CrossFit Light at 745am Strength: 15min to perform 4-5 rounds: Push Press x 5 Ball Ups x 8-10 WOD: 3 Rounds for time: Run 400m 25 Ab mat Sit Ups 15 Box Jumps 2 Rope Climbs Run 400m 15 Wall Ball 20 Med Ball Russian Twists 2 Rope Climbs -35 min Cap- Main CrossFit 9am and 10am Metcon (AMRAP - Rounds and Reps) 2 person partner wod split the clean reps evenly both do the 2nd movement 8 min amrap 2, 4, 6, 8....... power clean 185/135 toes to bar rest 3 mins 8 min amrap 2, 4, 6, 8....... squat clean 185/135 abmat rest 3 min 8 min amrap 2, 4, 6, 8....... power clean 185/135 ghd Start at either power clean but make sure squat clean is the 2nd 8 mins. Scale weight as needed to KEEP moving!
"The 2014 Open was my first-ever CrossFit Open and I used it to determine my weaknesses and improve for the next year. When 2015 came around I knew I had greatly improved in all areas and I felt confident. But this feeling quickly went away. In 15.1 I did not complete as many full rounds as I thought I would. 15.2 was a vast improvement over the 2014 attempt, but still not where I wanted to be. I was not able to complete 15.3 due to other commitments. And then came 15.4. "I originally planned to conduct the scaled version, but through some peer pressure I switched to RX'd. The 185 clean is my 1RM and I had only completed a successful lift once prior. I finished the handstand push-ups relatively quickly and moved onto the clean. Even with the tremendous help, support, and judging that Coach Chris provided, I spent the remaining time failing to complete one successful rep. "It was embarrassing failing so many times in front of good friends and other gym members. But overall, I enjoy CrossFit DC more so for the mental training than the inherent physical conditioning. I do not think it is ever about how much weight you lift or how many reps you do, but what you do when the workout is hard and you want to quit. "In 15.4, I told myself I would not quit - no matter how frustrating, embarrassing, or otherwise. I would not stop until told to stop by a coach or judge. I would not give up and that is what I told myself with each attempt. 15.4 was a phenomenal mental test, and that is why it proved to be the best." -- S. Klocko, closing out not only this Open season but the end of his time in DC. We have no idea how we're going to cope when he makes the move to Pittsburgh, but you know what they say about the Mafia, and about CFDC: once you're in, you're a member of the family for life. Congrats, Klocko, on a 15.4 that inspired more people than you'll likely ever know, and a phenomenal 2015 Open in the books. And we'll see you next spring, when you commute in from Steel City for the Open at CFDC, so we can cheer you on in person when you crush the 185 cleans, and more. (photo: Dima R.)
As a reminder the gym is closed for Easter - Sunday, April 5th. Make an extra effort to attend class today (Friday) or tomorrow (Saturday)! Heres a few nutrition tips to help you survive the weekend; "If you get melted chocolate all over your hands, you're eating it too slowly. Chocolate covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want. Weight loss tip: Eat an Easter egg before each meal. It'll take the edge off your appetite, and that way you'll eat less. If you can't eat all your chocolate, it will keep in the freezer. But if you can't eat all your chocolate, what's wrong with you? If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves. Money talks. Chocolate sings. Chocolate has many preservatives. Preservatives make you look younger!"