Don’t forget your canned goods for our ATCAA Food Bank Donation box!  The box is located at the front counter.  Come on CFS, let’s give back to our local community this holiday season!

CFS Christmas Party, Saturday, December 12, 2015.  5pm-9pm.  At Don and Christina’s Lake Tulloch home.  Cocktail attire suggested.  Join us for an evening of cocktails, snacks and holiday spirit!  Bring a unisex, $10 gift for a fun exchange.  Adults only please!  Come see what your wod buddies look like in regular clothes…most of us clean up REAL nice! 😉

Girls Gone Bad, this Saturday at CrossFit Oakdale.  Come show your support for your friends who are competing!  Cheer on Team Blood, Sweat and NO Tears (Bobbie and Jenn)

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Cheryl and Crystal’s Level 1 cert at the CrossFit Ranch in Aromas,  CA.  The historical site of the first CrossFit Games.




In a 10 minute window:

-run 1 mile

-with the time remaining perform max squat snatches (135/95#)

Rest 3 minutes

In a 7 minute window:

-run 800 meters

-with the remaining time perform max squat cleans (135/95#)

Rest 3 minutes

In a 4 minute window:

-run 400 meters

-with the remaining time perform max thrusters (135/95#)


“Tips to Run Faster:

1. Roll Out.

You may foam roll after your workouts, but if you’re not foam rolling before, your body may not be ready for the workload you’re about to subject it to, says Daniel Viera, USA Triathlon Full Throttle Endurance coach. “Most of the time, the muscles can handle it,” he says, “but you want to make sure the tendons, ligaments and joints are ready.” Be sure to hit the glutes, hamstrings, quads, hips, calves and IT bands, spending 30 to 60 seconds on each muscle group before launching into your dynamic warm-up.

2. Drill, baby, drill!

Running fast isn’t about just running forward in a straight line. Drills such as butt kicks, high knees and Russian kicks (resting on one leg and kicking the other) increase proprioception (one’s perception of his or her body and the strength of effort being used in movement) and coordination, says Viera. He recommends beginning the drills slowly and increasing speed and velocity as you get comfortable with them. The payoff: Your body will learn to fire the correct muscles at the proper time.

3. Mix up the pace.

Running your fastest speed at every workout isn’t the key to getting faster, says Viera. As counterintuitive as it sounds, running slower can actually help you get faster! He suggests mixing things up with a slow endurance run, a tempo run and some speed work at a track at least once a week. “Working on your heart, lungs and muscles is the key to becoming a more efficient runner.”

4. Make your form work for you.

Guilty of swinging your arms across your body when you run? “The side to side motion is wasted energy for your arms as it forces your hips to counter the motion instead of powering you in a forward motion,” says Rothstein-Bruce (who runs a 2:29 marathon, so she knows a thing or two about running efficiently). She recommends practicing seated arm drills by sitting with the legs at 90 degrees and swinging your arms back like you’re beating a drum. And when it comes to “running tall,” imagine someone is pulling you up by your hair while maintaining a slight forward lean.

5. Get new sneakers! (Who doesn’t LOVE new shoes?!)

Often, pounding the pavement in old sneakers can lead to injury, says Viera, and injured muscles are certainly not as efficient. Make sure to get fitted for new sneakers every 300 to 500 miles. And be sure to properly break them in by walking for a few miles before lacing up for a long run.”-dailyburn.com



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