Early last week our newest member, Arbel, dropped in on the 6am class. While he has

Now if we can just get him to wear v-necks...

been doing CF on his own at a globo gym, he got a little taste of intensity brought on by CFSB coach, Forrest. Arbel wrote about his first day in our gym on his blog (http://www.amiripped.com/theprocess/). Spend some time looking around his sight, especially his personal challenge – uh, bet with a buddy (http://thebet.amiripped.com).

I particularly like the fact that Arbel found the value of having a coach. CF movements are tough. A movement as “simple” as the squat is very complex if broken down into basic components: feet shoulder width, toes pointed slightly out, weight on the heals, lumbar curve, chest up, eyes on the horizon, butt goes back first, etc. Life gets even tougher with flexibility issues or injuries. Now add the squat to the even more complex movements of the clean and snatch. Figuring out these movements on your own is difficult. Rely on your trainers to help you with any questions about the movements. Ask us to check your form on something that doesn’t feel quite right. We may be able to cue you for an immediate correction or give you drills to improve your technique. Please ask us – we love this shit!

WOD 10.26.09

South Bay Mile

25 Ring Dips
100M Farmer’s Walk
100M Waiters Walk
100M Walking Lunges
25 Wall Balls
100M Medball Sprint
100M Broad Jumps
100M Walking Lunges
25 Burpees
Sprint 500M

c/o Foam Roll proper style!