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FREE ON RAMP CLASSES

Interested in Crossfit but intimidated by what you've seen on ESPN and countless YouTube videos?

We are excited to announce that we will be offering a special new promotion to ALL interested athletes of ANY fitness level at Humboldt Crossfit in Eureka as well as our new Arcata location opening soon! 

We are offering a FREE Two Week On-Ramp course which will consist of 6 small group training sessions led by our certified instructors.  

If you are completely new to CrossFit, you will need to start with our On-Ramp series. This series will familiarize you with the 9 foundational movements found in CrossFit. We require this to ensure that you are able to safely perform a workout before you join our regular daily classes.

Aside from learning the essential movements of Crossfit, attendees will receive a better understanding of the philosophy behind the Crossfit training program as well as our nutritional strategies.

Our average member comes 3 or 4 times per week, and experiences incredible results as you begin a lifelong, social fitness journey.

Each athlete will be required to attend ALL of the 6 classes in order to perform the movements safely by the end of the series. The group On-Ramp series will introduce the following:

  • Squats, Presses, Deadlift
  • Basic Gymnastics Movements
  • Olympic Lifting (Clean & Jerk, Snatch)
  • Cardiovascular Conditioning (MetCon)  
  • Mobility
  • Safety

To give our athletes the best possible experience, we are offering this promotion in order to introduce new athletes to the CrossFit methodology and movements in a comfortable, safe environment.  The classes are designed to help you build the confidence and familiarity with what we do in our everyday classes.

The next FREE On-Ramp begins July 28th!  Classes will fill up quickly so come down to the gym in person or click the link below and Email us your First and Last name with the heading "On-Ramp Class"  to save your spot today! 

info@humboldtcrossfit.com

Tuesday
Jul222014

7.22.14

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”


I've posted this quote every year during the Open, and this year its for you Kim!  You're in the arena, there'll be dust, sweat (lots) and blood (hopefully not too much) and in the end you will know the triumph of high achievement!! You are already there! You've got a whole community of people behind you and we could not be happier to have you representing us! Now go show them what HCF is made of!!!!!!!!!

In case you haven't heard guys, Kim Camacho is competeing in the CrossFit Games TODAY!!!
You can catch Kim and all of the other Masters events on ESPN3.com check it out here at watchESPN.com

 
Here are the times Kim is competeing today, check back tomorrow for Wednesday's events! 

9:40am - 10:15am Deadlift Ladder (Masters Women 55-59)

1:00pm - 1:14pm Handstand Walk / Sled Drag (Masters Women 55-59)

3:55pm - 4:15pm Run Rope (Masters Women 55-59)

 

PLEASE POST IN THE COMMENTS, I KNOW KIM READS THE BLOG EVERY DAY, AND WOULD LOVE TO HEAR FROM YOU GUYS!

 

RX1
A.
As many Rounds as Possible in 12 minutes of
Ab Mat sit-ups x 15 reps
Box Jumps x 12 reps
Wallballs x 9 reps

B.
For time
2000m relay run
In teams of two, alternating every 200m, complete 5 laps each 

RX2
A. 
As many rounds as possible in 12 minutes of
WallBall x 15 reps (20/14#)
Box Jumps x 12 reps (30/24")
Handstand push-ups x 9 reps

B.
EMOTM for 10 minutes100m Sprint 

 


 

Monday
Jul212014

7.21.14

RX1
A.
Three sets of
Man Makers x 5 Reps
rest 45 seconds
Wall Climbs x 2-4 Reps
rest 45 seconds
Plank From Elbow x 45-60 seconds
rest 45 seconds 

B.
EMOTM for 20 Minutes
Even: Kettle Bell Swings x 10 reps
Odd: Double Unders x max reps 

 

RX2
A.
If five single reps build to a heavy front squat, as soon as the bar speed slows down begin warming up for part B

B.
EMOTM for 20 minutes
even: Squat Clean x 3 reps
odd: Double Under x 40 reps 
Score is max weight lifted 

 

Friday
Jul182014

Paleo Packs Update 

Note from Ernie:

Hey folks as some of you have probably heard I've taken a new job at the Scotia Inn as the Chef/manager. I am very happy to take this position however it will mean that my run with Paleo Packs has come to an end. Carrie and I would like to thank you all for the love and support over the past year. A passing of the torch of the pre packaged meals is in the works with another eager gym member so be on the lookout for some new fresh ideas and food!!

Friday
Jul182014

7.18.14 Friday

RX1 

A.
Four sets of:
Pull-Ups x 6-8 reps @ 2111
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Pause Goblet Squat x 5 reps @ 3311 (take note of the 3 second hold in the bottom.  Maintain good positioning here, this is a good opportunity to develop good muscle memory for proper mechanics)
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar or Toes 2 Bar Progressions
10 Nasties

RX2

A.
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold 
(if you cannot do this consecutively, accumulate the time, this can also be scaled to a L-Hang from the pull up bar or an L-Sit on the rings.  We recommend you work on these they are probably the single best core exercise)

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs. 10ft target) Studs use a 30Lb ball

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Nasties

Wednesday
Jul162014

7.17.14 Thursday

 

Thursday's are officially Open Gym Day and Make-up Day at HCF.  Come work on skills, make up a day you recently missed or make up a workout of your own and try it out.   The gym is open all morning from 9am to 1pm and again from 4-630pm.  We have our regular scheduled Thursday classes if you are looking to catch a WOD.  If you are planning on taking advantage of open gym please let your coach know what your plan is and share the space with the class and others. 

RX 1 & RX2

Workout of the Day
In teams of three, complete five rounds each for time of:
250 Meter Run
20 Goblet Carry Walking Lunges
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.