Tuesday, 1/9

Tuesday, 1/9

Julian and Tyler are sore.

I. Warm-up

Rowing
10 Rounds of 1 minute
0:45 easy pace/ 0:15 full sprint

II. WOD

Redo of Open WOD 15.1 today. We’re going to have to do a few heats, so when you’re not working please cheer your team mates.

AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)

Monday, 1/8

Monday, 1/8

Look who’s back with the 6:00 a.m. crew! Welcome back from your sojourn, Peter!

I. Warm-up

EMOM 7
30 Double-unders

Log your score as how many rounds you got all 30 double-unders. Go for unbroken, but it’s not a requirement.

II. Strength

Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Make your last set heavier than last week, even if just by a few pounds.

III. WOD

15 Rounds for Time:
3 Chest-to-bar pull-ups
6 Burpees

Friday, 1/5

Friday, 1/5

Shout out to Ebba and her parents Katarina and Thony from Sweden for visiting the past couple of weeks!

I. Warm-up

Death by Pull-ups
Max time is 8 minutes, and you’ll be doing 2x the round you are on.
Round 1 = 2 pull-ups
Round 2 = 4 pull-ups
Round 3 = 6 pull-ups

and so on for 8 rounds, or when you can’t hit the target pull-ups. During the early rounds warm-up your shoulders with a pvc pipe, and do any other stretching you need.

II. Strength

Barbell cycling – EMOM 10
1 x 3 position power clean @ 60% of 1 rep max. Don’t put the bar down between reps.

III. WOD

Four Station Tabata
Station 1: push-ups
Station 2: jumping squats
Station 3: toes to bar
Station 4: jumping lunges

1 complete Tabata set = 8 x 0:20 work/0:10 rest.

Thursday, 1/4

Thursday, 1/4

If you haven’t checked out this month’s newsletter or Ninja’s Notes, please do so as Coach Ninja has an important announcement. You can read it here —> Ninja’s Notes.

I. Warm-up

8 minutes of flight training. Between each round, 10 banded good mornings to warm-up for the deadlifts.

II. WOD

Open WOD 11.2!
Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (M: 155lbs/70kg, W:100lbs/45kg)
• 12 Push-ups
• 15 Box jumps (M: 24″, W: 20″)

A Very Special Ninja’s Notes – 3 January 2018

A Very Special Ninja’s Notes – 3 January 2018

Dear CFSB Community,

What a year 2017 was! We had our first athlete compete at the California Regionals, our first athlete to compete nationally through USA Weightlifting, our first two preteens to compete and win their division and classes at AAU Worlds for powerlifting, and so many new PRs and movements achieved. I am quite pleased with the continual growth of our community, which is why the past few months have been difficult for me with regard to decisions that I needed to make. After much deliberation, I have decided to step back from running the operations of CFSB and to sell a majority of my share to long-time member, Matt Fossati.

When I took over ownership of the gym in May of 2016, I had three main goals in mind – one was obvious and the other two were secrets of mine. The first and main goal was to keep our community together. I know I say this often, but we really do have a unique community at CFSB. We have been through so much together and have grown both physically and mentally together, and there is no doubt in my mind that we will remain a tight-knit community for years to come. My second (sort of secret) goal was to get Julian to Regionals. It didn’t matter who, what, or how we did it, his potential was and is obvious and we had to get him there. He was born to CrossFit. My third (secret) goal was to get Janyce competing in Olympic weightlifting. She was built to Oly lift. It was also my hope with the Max Aita seminar that she would get to work with him, and he took it to another level and asked her join his competition team. By no means am I taking credit for all of the hard work that Julian and Janyce have put into their training. My goal was to provide a space for them to do what they needed to do to get the job done, and they did it and exceeded (and continue to exceed) my expectations. I am so unbelievably proud of them and our community’s support of them.

As such, I feel like my purpose for the gym is now complete, and it is my turn to take care of me. Although I have only been official owner for just under two years, we all know that Casey and my role in the gym has been a prominent one for about three years leading up to the transfer of ownership. For the past five years, I have poured my heart and soul into the gym, not allowing much time for me. The gym was never about me or my ego; it was always about our community.

I will still be around to coach and bring Matt up to speed on all things operations. However, once we get him and the coaching schedule settled, I won’t be around as often as there are some areas of my life that I need to focus on and grow and to heal, and unfortunately, I need to step away from the gym to do so. I am very much looking forward to the next chapter of my life, but CFSB will always be part of it. Of course I will be around for The Open to judge and support. I wouldn’t dare miss it.

I am excited to have Matt join our team as he has a fantastic and successful background at running and growing his mobile gaming business, Game Masons. Not many people know this, but Matt was part of a small team that created one of the first WOD-tracking apps called PocketWOD. He’s been in the CrossFit game for a while and understands what is needed for the business to grow and thrive. I am confident he will take CFSB to the next level.

From the bottom of my goofy little heart, I am beyond grateful for your support, your belief in me to take over this wonderful community and your trust. This has been an exciting, challenging, and kickass experience. Thank you.

Love,
Coach Ninja

p.s. Make good choices. 😉

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