Reminder: We will only be open until 1:00 p.m. on Monday May 31, Memorial Day. Our noon class will be the last class scheduled for the day.
WO #1
20 Wall Ball 20#/16#
:30 all out on AirDyne
rest 2 minutes.
4 times.
Post fastest interval.
WO #2
6 Power Snatches 95#/63#
4 Overhead Squats
15 Calorie Row
rest 2 minutes.
4 times.
Post fastest interval.
WO #3
5K Run
Post time.
Choose 2 workouts.
Coaching Tips: Scale load and movements to match your current fitness level. Choose 2 of the 3 workouts, let the training cycle that you are on determine your choice. The goal for the intervals is to get you to perform the movements in unbroken sets. The time spent on the AirDyne and rower is short, so don't pace yourself on these machines. Go all out, as you'll have 2 minutes to recover between intervals. The 5k run is there for you if you have done more than 2 conditioning workouts this week, yet still need a fair amount of steady pace work to build your fitness or use as active recovery.
Just Thinking
By Paul Flores
Just what is the purpose of this blog? I know we use it to post our workouts and the results of our efforts for these workouts. I get that. That's good stuff. In my search for better ways to perform these workouts or get inspiration for working out, I stumble upon some blogs that I find….well…interesting. I find myself wondering if what we do on our blog is enough. For example, at times,I run across a blog that informs me on every little thing that goes on in that particular gym. I mean almost every little thing. I often tune out from that blog, because if I don't work out there, what do I care. On the other hand, if I went to that gym, I'd already know what was going on, because here at CFEC, WE tell everyone everything. So, that's kind of like watching a re-run on TV. I don't get that. Then, there are the blogs that I do go to that tell and show me everything that they are doing there. These blogs are good because the people posting on these blogs are phenomenal athletes. Guys like Joey Warren, Blair Morrison, Rob Orlando and Ricky Fausto, to name a few. There is usable content and inspiration at these blogs. Can't get enough information on these blogs. I don't return to blogs where all there is is constant rants about " how everyone else doesn't know how to Oly lift like we do," or "we know more than you do," or " last week we did this program, now we're going to do that program." Too negative for me.
So, is our blog filled with too little or too much? I know I haven't written a long post in a while, so, it can't be too much. Do you want more? Or is it good the way it is? Leave me a comment with your thoughts. I'm interested in what you have to say. Thanks in advance.
And, if you have a moment, join us in wishing Justin a safe return home. We've missed you!
Hey Paul,
I like the blog the way it is for several reasons.
1- because it’s quick to navigate and see the workout and to see how everyone else did.
2- If there is a day where I feel inspired to write something I can and I love to read others post when they feel so inspired. And it’s not everyday that people write comments, so that keeps it interesting.
3- Love that when there is other things for us to see you post the link. Like Lisa fab recipes..I like that there is a photo and a link for more info.
4- For me personally I would love to see a more stories about our CFEC family..like the one about Charlotte and Deborah ..I feel like I know the people better and I love that.
Thankx for everything you provide us Paul, from the coaching to the accountability to the integrity..It starts at the top and you are the reason it feels like a family. Not the ‘Godfather’ type family, more like the Huxtables. 😀
xo Liza
Now, I may be biased, since I am a total suck-up to the boss, but I think our blog looks great. It provides a wealth of information and coaching techniques. It’s easy to navigate and not too cluttered, like some sites. It’s also very valuable to be able to go back through the archives. Along with that, the photos are interesting, varied, and, if someone is watching for any length of time, they will notice that the photos tell a never-ending story about our CFEC “family.” Usually, they feature movements being performed at a high standard, and those photos serve as a teaching tool. Other times, they show about our lives, like today’s of Justin, and those photos bring us together. Also, as Liza said, the blog comments by members are a great way to interact with each other. I know that because I usually attend the 05:15 class, it’s fun to get to “talk” with people who usually come in the evening, via the blog. We can give each other a hard time, cheer each other on, or compete with each other, and everyone can choose to interact when they want to. What can I say? I’m a CFEC cheerleader!!! Whoot whoot!
I think our blog is a good reflection of the people who make up CFEC. In a word “quality”. There are a few other blogs I like to visit for the content but even on those blogs I don’t get the impression that the members are quite as connected as our members.
We all seem to be breathing the same air and even moving to the same heartbeat. I love the encouragement and accountability we give each other (Matty where the F you been?). And of course the friendly competition (except when Jo Jo beats me). And of course all of our chicks rock!! Liza, 14 double unders!!! woohoo!
Pablo, one suggestion may be to post some of those videos that you show us in the morning of some monster athlete pulling off a ridiculous lift or work out. That kind of gives us a barometer of where the bar is outside our gym.
Keep it up buddy. Games here we come!!!!
5:15am
WO#1
Rose 1:20 Rx
Liza 1:42 Rx
Donna 1:20
Steve-O 1:10 Rx
Chrissy 1:13 Rx
Justin 1:15 Rx
Jeff D. 1:14 Rx
WO#2
Rose 2:00
Liza 1:52
Donna 1:36
Scott 1:18 Rx 115#
Monica 1:54 Rx
Steve-O 1:36 Rx
Chrissy 1:51
Justin 1:51 Rx
Jeff D. 1:42 Rx
WO#3
Steve-O 25:07 Rx
Chrissy 25:35 Rx
One of the reasons that the CFEC blog is a favorite of mine is because I know I will find interesting, useful and quality information. Paul, I know you said a while back that the CFEC coaches hold themselves to a higher standard and I think that says it all – you don’t just regurgitate the same information that you see on a lot of other blogs, there’s a lot more thought and effort involved. Thanks for setting a great example with a lot less “talk” and a whole lot of hard work!
Definitely think the blog is pretty perfect, and I 100% agree with what Newman said. One thing that really is great about the gym is that everything is posted (times/names) and it’s really fun to see how you do in comparison to others.
Since, so many of you are going the brown noser route I think it’s time for someone to provide some constructive criticism: The primary issue with the current format is the lack of pictures of Phil Steffek. It has been 11 days since a photo of Phil was displayed on this blog. I understand there are a lot of athletes and you’re trying to give everyone some face time but come on! There are some simple solutions. For example, why not do one picture of Phil and one picture of someone else each day?
9:00am
WO#1
Sabrina 1:20 Rx
Jeff A. 1:08 Rx
Teshina 1:12 Rx
Tina 1:13 Rx
Steve H. 1:14
Rebecca 1:09 Rx
Roselynn 1:14
Valerie 1:15
Claire 1:17 Rx
Dawn 1:35 Rx
Kelly 1:21
WO#2
Teshina 1:22 Rx 73#
Tyler 1:42 Rx
Rebecca 1:46 Rx
Jeff A. 1:27 Rx
Valerie 1:56
Claire 1:47
Laurie 2:02
WO#3
Tyler 25:35
Tina 28:24
Steve H. 28:25 Row
Sabrina 30:12
Roselynn 24:34
Laurie 36:12
Dawn 31:16
Kelly 25:16
Thank you Kim from CO. Those are very kind words you wrote. I hope your training is going well up there in CO. And I hope to see you again when you make it back here to San Diego.
I, being a member of the group called Women of San Diego, have to agree with our post regarding Phil. The Blue Oyster Cult needs more cowbell…Crossfit East County needs more Phil Steffek. It’s just that simple.
To the Women of San Diego and Laurie in particular: I am both flattered and honored!
As far as the blog goes I like the current format. I tend to check it daily even when I’m not planning on coming in. I’m a bit of an information junkie and have surfed quite a few of the other crossfit blogs and the good stuff is few and far between (on a side note I’ve been slapping together a little blog consolidating the more interesting posts I come across, I’ll send a link in the next few days).
Like Liza, I really like the athlete profiles. For those of us who almost always go to the same class It’s a nice way to get to know some of the other people at CFEC. The posts on Anniken, Dano, and Charlotte and Deborah come to mind.
I also like the shout outs when someone has a great workout or a particular accomplishment (MU, DU, HSPU, etc.) It’s nice to be able to give them props when you run in to them.
The longer posts on a particular topic have definitely helped me get smarter in general, whether it be training philosophy, related to a particular movement or something else all together. (How about a post about “training cycles”? This phrase has come up a few times recently).
Thanks again for the great resource!
P. S. Justin- not sure we ever got introduced but “thanks” for all you do for us!!
10:00am
#1
Jonathan 1:15Rx
#2
Anniken 1:27Rx
Jonathan 1:20
Tina 1:48
#3
Anniken 22:01
Teshina 26:13
12:00pm
#1
Jennifer 1:20Rx
Vince 1:18Rx
James 1:13Rx
Ja’Rodd 1:14Rx
#2
Jennifer R. 2:17
James 1:21Rx
Ja’Rodd 1:15Rx
Yvette 2:00Rx
#3
Vince 32:31
Yvette 30:16
Everyone, Justin is on his way back to San Diego. If all goes as planned, he should be here in a little over a week. It will be good to have him back. Thanks for serving, Justin.
5:00pm
WO#1
David K. 1:11 Rx
Ed 1:09 Rx
Joe 1:10 Rx
Dano J. 1:14 Rx
Christine 2:30
Holly 1:06 Rx
Jim D. 1:20 Rx
Sonya 1:14
Briley 1:14 Rx
Amelia 1:10 Rx
Andrea 1:27 Rx
Sue 1:50
Jon B. 1:15 Rx
Sara 1:27 Rx
WO#2
Dean 1:11
David K. 1:49 Rx
Ed 1:16 Rx
Christine 3:00
Holly 1:46 Rx
Sara 2:58 Rx
Amelia 1:30 Rx
Sue 2:10
Greg 1:31 Rx
Jon B.1:22 Rx
WO#3
Dean 25:58
Joe 21:11 w/10# WV
Dano J. 25:10
Sara 37:01
Jim D. 29:06
Sonya 39:07
Briley 25:01
Greg 29:26 w/40# WV
Andrea 29:33
After a long day that started with you all at 5:15am I did think of one request since today is blog feedback day.
Can the workouts for the next day be posted by 8pm everyday?
I can’t keep my eyes open much longer then that these days. Thankx! xo SBX
Simply wanna input on few general things, The website style and design is perfect, the articles is rattling wonderful :D.
Very interesting points you have noted, thank you for posting.