CrossFit: October 29, 2015


One of our frequent visitors Kevin Ogar is in the midst of opening his very own CrossFit Facility! Not only that, Kevin is spearheading an amazing movement through The Reveille Project (TRP) which is a nonprofit organization formed to provide restoration services for disabled vets using resources from military groups, Crossfit and other fitness organizations. Follow the link if you want to find out more or donate to an amazing cause!


Weightlifting: Hang Cleans



A1) Pendlay Row x 8 Repetitions
A2) Glute Bridges x 8 Repetitions
4 Rounds; 60s Rests Between Each

Midline: Accumulate 5 Minutes Plank
-Each Break, perform 10 Hollow Body Rocks

Barbell Club: October 28, 2015

Coach Glenn Pendlay offers some great insight into Jared Flemming (Top 94k Lifter for the United States) and his Warm-Ups. Listen close and maybe some ideas that can help you in your Warm-Up routines.

A) Clean Pull + Low Hang Pull + Clean; 6 Sets

B) Snatch Balance 6×3

C1) Split Strict Press 6×3 ea. Leg
C2) Chin-Ups x ME
-Rest 60s Between Sets

NOTE: If you participate this evening in Barbell Club, it is STRONGLY encouraged to take a full rest day tomorrow (Thursday).

Small Group Nutrition Workshop

Hello Athletes!

 Through quite a few conversations following Septembers’ “MacroNutrient Lecture” with Kevin Ogar and myself, I’ve decided to put together a small group nutritional advising group. This group will cap at 5 athletes and potentially move to 10 athletes this December. I’d like for it to serve as a group atmosphere but with everyone getting specific feedback to their goals, lifestyle circumstances, and adjustments as we go.

Here’s what athletes can expect:

  • Individual Athlete Assessment for Daily Caloric Intake, Macronutrient Amounts, and Lifestyle Changes
  • Closed Facebook Group/E-mail List for both group and private communication
  • Each Athlete will have a 1-on-1 Individual Consult Session a Month with Coach Nate; approximately 1 Hour
  • If you don’t have an up to date BodPod, Nate will have the opportunity to run you through at a discounted cost.

I will be holding an informational meeting the evening of November 3rd (Tuesday) after the final class around 7:30pm. We will have handouts, record key numbers for our program, and the changes that will be made for each athlete. If you are interested in being apart of this group, please e-mail and the first 5 athletes to notify me will be in the program.

The cost will be $60 per athlete per month. I will also give the option of paying 3-months in full for $50 a month.

Looking forward to working with you!

Barbell Club: October 26, 2015

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One of my biggest lessons from this past weekends meet: Slow Down the First Pull and Keep the Bar close! My only missed snatch was because I got WAY too excited and pulled too fast from the floor. See? Even Coach lapses on his own cues! See you all this evening!

A) Pause Snatch Pull + Power Snatch + 2 OHS

B) Clean Grip Deadlift 5×5

C1) Glute Bridges 4×8
C2) Straight Leg Raises 4×10
-60s Rests between Each.

CrossFit: October 23, 2015

California Strength is an amazing Weightlifting Team that has produced several National Champions and World Team members. Check out the differences in body type, positioning, and set up for each athlete….Oh and enjoy heavy weight being tossed!

Strength: 6 Working Sets

Hang Snatch + Snatch Grip Push-Press

WOD: 4 Rounds

5 Dumbbell Hang Snatch (Right Arm)
15 Yard OH Carry (Right Arm)
5 Dumbbell Hang Snatch (Left Arm)
15 Yard OH Carry (Left Arm)
-If the DB drops to the ground, the athlete must perform 6 burpee’s before returning to the WOD.

CrossFit: October 22, 2015

WOD: Tabata!

The athlete will work for 4 minutes total of 20 seconds of work and 10 seconds rest. The cumulative score of all of their rounds is the score for that station. In between the stations, the athletes will have 1 minute for recovery and to move to their next movement.

Ring Push-Ups (Scale= Push Ups)
GHD Hip Extensions (Scale= Supermans or MB Hamstring Curls)
2-Foot CandleSticks (Scale= Sit to a box)
Ring Rows