Use today to:

-Practice skills you need work on

-Make up a missed workout

-Work on tall cleans (see video.)  I highly recommend this one.

The tall clean is an assistance exercise for the squat clean.  The athlete lifts himself, without jumping, to triple extension (ankle, hip, and knee at the limit of their range of motion) and then aggressively pulls under the barbell.  This is a great way to drill getting under the weight fast!

Five rounds for time:

15 Split Cleans (Men: 45# dumbbells Women: 25# dumbbells)

21 pullups

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From CrossFit:

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.  He is survived by his wife Nicole and his daughter Zarine.

Let's kick some serious ass today to honor this hero!

Since we're on the subject of heroes, I want to say thanks to all of the servicemen and women who train with us.  It is an honor to coach you, and as Coach once said, "Your job gives the ultimate meaning to our lives work."  There can be no greater satisfaction for us than helping you guys and gals do your jobs and stay safe.  Thank you for your service!

Today's skill work:  the clean drop.

3-3-3-3-3 reps

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Don't forget, the CrossFit Monterey Zone Blog starts today!  You can find it at www.montereyzone.blogspot.com (if the link doesn't work, type it into your browser bar.)

Killer video of Greg Amundson doing "Fat Fran."

3 rounds for time:

400m run

21 swings (1.5 pood kettlebell or 55# dumbbell)

12 pullups

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Today is the first Sunday class.  It will be at noon.  Also, Kristi has offered up her place for the barbecue.  It'll be today (Sunday) at 3:00 PM.  E-mail Kristi at krstfolo@earthlink.net for directions.  This event is BYOE (e for everything.)  Something for the grill and something to drink.  Also, please try to bring a side dish to share.  See you all there!

OPT's incredible "Helen" effort at CrossFit HQ.  One of my all time favorite CrossFit videos.

Use today to...

-Work on a skill you need to practice

-Make up a missed workout

-Practice your one arm dumbbell squat snatches

Don't forget, we are now offering an 8 AM and 11 AM class on Saturdays!

Not sure what skills to work on today?  Here's a good one.

7 hang squat cleans (Men: 55# dumbbells Women: 35# dumbbells)

7 ring dips

7 knees-to-elbows

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Demonstration of proper knees-to-elbows technique and some cool variations to play with.

Run 800m

Rest as needed between rounds.

Wilson Kipketer runs an incredible 1:41.11 800m world record.

Starting this Saturday, we are making some changes to the schedule.  Monday through Friday we will be adding a 7:00 A.M. class.  Saturday we are adding an 11 AM class, and Sunday we are starting a noon class.

We are also going to start following the 3 days on, 1 day off schedule used by the main site.  On a "rest day," you can come to class and do one of 3 things:

1.  Make up a missed workout

2.  Work on a skill you need to practice

3.  We will post a "challenge" workout you can do

The first "rest day" will be this Saturday.

Also, there is some talk of having a barbecue after this Sunday's class.  Anyone interested?  We need a place to do it!

On to other business!

October 13th will be the first day of posting on the CrossFit Monterey Zone Blog, which can be found at www.montereyzone.blogspot.com.  For those of you participating (I believe so far it is Alex, Nolan, Josh, Trish, Steve, Shareef, and myself,) get your scales and measuring cups ready!  If you don't know how to Zone, now is the time to ask!  Send me an e-mail at CrossFitMonterey@gmail.com

October 17th - CrossFit Century at 7:00 PM at the gym.  If you want to participate or have questions, e-mail us at CrossFitMonterey@gmail.com

October 18th - Public workout at the Monterey Plaza at 2:00 PM.  And you can't use Century as an excuse not to show up.  I'll come knocking on your door!

Finally, we are starting a "Refer-A-Friend" program.  If you bring a friend to try out and they sign up, you will receive 2 free 1 hour private sessions with Ryan or myself.  That's worth a total of $130 bucks...so bring your friends in!

Lastly, we had a KILLER first day in the new box!  Everyone came in, worked hard, and cheered the others on.  We are truly lucky to have such a great group of athletes!

I wish I was more subtle, but I'm not.  We got our use permit!  Starting today (10/8) all classes will take place at our new facility, which is located at:

495 Elder Avenue, Suite C

Sand City, CA

93955

We are on the corner of Elder and Contra Costa.  Call me at (831)-917-0563 if you need directions.

One request:  PLEASE be quiet as you arrive and leave, especially the 6 AM crew!  We had to talk them into letting us run the 6 AM class, so let's stay quiet to ensure that we can keep it.

As most of you know, we've spent the last few days getting the facility ready.  This has entailed not only cleaning the place like crazy, but construction - we built a massive pullup and ring rack.  I want to say thanks to Alex Haussermann and Nolan Pura.  These guys are on break from York School, and have spent the last few days busting their asses to help us get ready.  The only appropriate way I can think of rewarding all their hard work is...well, more hard work.  So as a thank you to Alex and Nolan, say hello to...

"Nolex"

5 rounds for time:

10 chest-to-bar pullups

10 thrusters (Men: 55# dumbbells Women: 35# dumbbells)

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Todays inspiration:  Chris "Speal" Spealler with a BLAZING 2:05 "Fran!"

10 dumbbell swings (Men: 55# Women: 35#)

12 pushups

12 situps

Post time to comments.  Compare to 7/24/2008.

Here's some serious inspiration - Eva Twardokens of CrossFit Santa Cruz Central does "Nate."