No open gym today!

Coach Matt hit 10 lb PRs on both lifts and took 2nd. Coach Tyler PRed his clean. Both our guys represented our gym well with beautiful technique. Also, we had the biggest cheering section. Our gym was represented honorably.

No open gym tomorrow due to maintenance!

Coaches Tyler and Matt do a tremendous job supporting this gym, we're very excited to see them step on the platform today at 3 PM at Sac High. Please come out and support! Spectator fee is 5 dollars.

Saturday Team Workout Returns http://blog.genesispetaluma.com/?p=3362

Saturday Team Workout Returns

This a throwback to one we did in August, except with a twist. See you at 8am or 9am: Teams of 2 for time: One teammate can not do more than 10 reps in a row of any exercise but you can switch any amount of reps less than that. For Time (but 30 min cap): 2000m Row 200 double unders…

Competitors Program Week 2, Day 6 (Strength Cycle): Work to a heavy single in bench press -then- 5x3 bench press @ 85% 1RM -then- 5x3 Segment clean pulls @ 75-80% of clean 1RM (pauses at just off floor, then just above knee, then extend at the top) -then- AMRAP in 15 minutes: 5 Power Cleans 135/95# 10 Burpee Box-Jumps 24/20″ 10 Power Cleans 135/95# 20 Burpee Box-Jumps 24/20″ 15 Power Cleans 135/95# 30 Burpee Box-Jumps 24/20″ 4 Power Cleans 155/105# 10 Burpee Box-Jumps 24/20″ 8 Power Cleans 155/105# 20 Burpee Box-Jumps 24/20″ 12 Power Cleans 155/105# 30 Burpee Box-Jumps 24/20″ 3 Power Cleans 185/120# 10 Burpee Box-Jumps 24/20″ 6 Power Cleans 185/120# 20 Burpee Box-Jumps 24/20″ 9 Power Cleans 185/120# 30 Burpee Box-Jumps 24/20″ *If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.

Outlaw Open Program Week 7, Day 6: 1) Alternating EMOM for 14:00- -1 Three Position Clean (floor, hang, power position)* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. -10 Ring Dips 2a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec. 2b) 5X3 Halting Clean Deadlift (3 count pause at the knee) – work to a max triple for the day, rest 90 sec. 3) 2012 Regionals Event 4 For time: 50 Back squats 135/95# 40 Pull-ups 30 Shoulder-to-overhead 135/95# 50 Front squats 85/65# 40 Pull-ups 30 Shoulder-to-overhead 85/65# 50 Overhead squats 65/45# 40 Pull-ups 30 Shoulder-to-overhead 65/45#

CrossFit Endurance and Mobility Class with Coach Karen, Saturday mornings at 9 at the Folsom gym!

9 Powerhouse Benefits of CrossFit Endurance & Mobility

In talking with runners who have followed a CFE program and coaches who work with them, these are benefits that commonly are brought up. Improvement in overall health and quality of life. Rather th...

It's always a treat to visit other gyms and throw down with friends. And Ben Alderman hosts some killer Monday throw downs at CrossFit Iron Mile!

On Mondays, We Compete

It's no surprise that Crossfit Iron Mile is a breeding ground for top level competitors and athletes. Now that the Crossfit Games season is upon us, Iron Mile has turned it's Monday Afternoons to be the training ground for local athletes. This Past Monday, Crossfit Anywhere's Blair Morrison & Friend…

Workout of the Day for Saturday February 21st, 2015

Elements

Workout of the Day for Saturday February 21st, 2015

Join us!

What Am I Doing Here?

I’m going to sign up for the Open for them. I will put those fears and doubts aside, and trust in the people who encourage and believe in me.

Attention HAZING ATHLETES! Here is the link to sign the waiver : https://www.smartwaiver.com/w/51fbbd649f4e3/web/ if you have not completed it! We still have about 40 athletes who have not signed it. It will speed up the Check In process if you can get this done beforehand. Thanks! See you all tomorrow!

Be sure to complete your smart waiver ahead of time!

I agree to participate in the Special Events activity sponsored by Another Level Crossfit, which may include, but not necessarily be limited to, CrossFit Training, and/or training of any kind by any affiliate, subsidiary or partnership Another Level Crossfit and/or John Phelan, Cory Phelan & Stephan…

Sign up or at least commit to 5 weeks of training every friday. https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Eat without "limits"! This article has a great, quick overview on the impact of various foods so you can be at peace with them.

The No Limits Diet / Impossible

I tentatively wanted to name this post “Eat The Damn Donut.” Ever since creating Impossible Abs and writing extensively about the paleo diet, I’ve run into literally thousands of questions and comments from people about food. Most of them revolve around some sort of “restriction” or “avoidance”. Aft…

We've been keepin' Lodi fit and healthy since 2011. Come lift with us!

Anyone want to help manicure the Pacific Coast Trail? See link below.

campaign.r20.constantcontact.com

"Changing your frame of reference has value both in training and in life. We all need to experience challenges in life in order to learn how to overcome them, so that we are better prepared to handle future obstacles that may arise."

Toughen Your Mind: Change Your Frame of Reference

I assume you’ve heard of Michael Phelps—U.S. swimmer and most decorated Olympian of all time 22 medals. Of course you have. The reason I bring up Mr. Phelps