08/31/2016 RIP Captain Paul Waite


“It takes a minute to find a special person, an hour to appreciate them, and a day to love them, but it takes an entire lifetime to forget them.”

It is with heavy hearts that we mourn the passing of Coach Karl Waite’s father, Captain Paul Waite.  To many of us here at CFS, he was a friend and mentor in the EMS and Fire family.  Paul was a retired Captain for the Twain Harte Fire Department.  Those who knew him always enjoyed seeing his friendly face and appreciated his kind demeanor.  He was a true professional and his absence will be felt by so many.  A Celebration of Life will be held this Thursday at 1 pm at the Tuolumne County Sheriff’s Posse Grounds on Rawhide Road.  

Coach Karl, your CrossFit Sonora family expresses our deepest condolences to you and your loved ones.  

CFS will soon honor Captain Paul Waite with our very own Hero WOD, written by Coach Karl.  Date and details to be announced.


Clean and Jerk 5-3-1

Perform a set every 5 minutes for maximal rest in order to go HEAVY.

Expect a gymnastics complex warm up, with lots of prep for this one!  We will prepare with both the power and squat clean, and  push and split jerks.  Plan on working the entire hour.  If we have time for a finisher, the coach will do that as well, but focus on this strength wod.  If you’re performing it correctly, it should make you fatigued and sweaty!

Just like the Snatch day, this is essentially a test of your 5,3 and 1 Rep Max. Today we want everyone to focus on going heavy!   If you are far off what looks like a max, then repeat the lift. The call is up to you on how many attempts you are ok with.  You will be able to use the set of 5 to guide yourself on what to use for the 3 and then for the 1. The reps need to ideally be unbroken, tap and go. If you need to reset each lift, make sure you aren’t pausing longer than 3-5sec between lifts.  This is a great workout to work in pairs of small groups.  Cheer each other on and get pumped up!

It is up to you on whether or not you want to Squat Clean.  Because it is an attempt at a Benchmark, we would suggest you do it, with the understanding that you will potentially be able to lift more if you perform a Squat Clean.

Fitness: Use each set to test a 5 rep Max rather than a 1 rep max.  You don’t need to do them unbroken, just whatever you can lift 5 reps in a row, with minimal pauses. Use your warmup sets to continue to grease the groove of the movement and get some confidence in getting under the Barbell.  This is a great time to be practicing the squat clean technique and develop some muscle memory under moderate-heavy loads.


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