Horse's Ass, Kettlebell Clinic and more...........

Watch out for those Army horses!

We headed into Old Sacramento City to the Rio City Cafe for dinner with the guys and gals from CrossFit East Sac. This weekend they are revisiting the days if the gold rush, so there are actors in costume and the streets have been covered in a layer of dirt to recreate the 1800's feeling.


Rio City Cafe!

We could watch the drawbridge from our table.


Then this morning we taught a 2 hour Kettlebell Clinic at CFES. After covering the basics we moved onto some release drills, before diving into the basics of the Clean and Snatch. Everyone worked hard and by the end we saw some good improvement in form.

We didn't cover this one during the clinic!

Those who stayed, then hit the "Filthy 50". Awesome efforts all round!

Some Wallballs, some Knees To Elbows...

Even some KB swings!

This afternoon we took the girls to the dog park for some fun in the sun.

Keeping hydrated. The girls are getting used to their new crates, but they can't read so sometimes get their crates mixed up.

Filthy 50

Donna had a well deserved rest day but still managed to teach a Spin class at the Y.

I decided to give the Filthy 50 a crack at the class Donna taught at BizFit.

The 50 is a classic CrossFit WOD. 10 exercises, 50 reps of each, this is a long nasty grinder of a workout.

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds - my final exercise, these were fast but not pretty.
50 Back extensions - I started the WOD here.
50 Wall ball shots, 20 pound ball 10 foot line
50 Burpees

50 Double unders - I subbed 200 single unders so I can't claim this one as Rx (Prescribed)
If you notice how far out my hands are from my body you will see why I need to practice this skill.
Matt: 27:07

Great work by everyone there tonight, this workout tests your determination to finish and you guys gave it your all.

Treat people as if they were what they ought to be and

you will help them become what they are capable of becoming.

- Johann Wolfgang Von Goethe