Pardon the Interruption

WOD
20 Min AMRAP
Handstand Hold
Hollow Rock Hold
Chin Over the Bar Hold
L-Sit Hold
30 Seconds at Each Station 

Rest as needed to maintain good form.  Your total "active" time must total 30 seconds before going on the next rotation.  In other words… if you some jack ass puts anything more than 9 or 10 rounds… we are likely to call BULLSHIT! Transition time, form breakdown etc.  Really test yourself and make sure you push through this.  This is an excellent recovery wod considering we have absolutely killed you guys the past few days!  

For some strange reason the blog posts have been cranky these past two days. Sorry about the goofy posts not going through.  Blank posts and yesterday's literally wouldn't post at all until I posted the WOD from my iPhone. (Matt P. BOO HOO! FYI Justin had the same problem a few days ago with type pad being the reason, but thanks for reading it anyway) That said, let's try this again.  

Level 1 Promotion!!!
Two days ago, I noticed 4 individuals in foundations class that clearly need to prep and take the LEVEL 1 test.  I would like to encourage anyone who feels they are close, to ask any coach if they feel they need a little extra help. Take a look at the Level 1 Testing material on our blog sight by CLICKING HERE. If you are a level 1 athlete here at CFES, look around at the foundations class and take note of solid Foundations athletes that might be sandbagging a little and offer up some encouragement.  Just throw a one liner out there way asking why they haven't tested in to level 1 yet. The point of Level of Foundations is to practice your skills and become proficient at the basic moves of Crossfit.  The program won't truly take flight until you achieve a level that will push you beyond your current ability.  So I am speaking specifically to the members who are scared to step up and take the level one test.  Those of you who really belong in foundations, there is a good chance you are already being pushed beyond your ability.  Hence, you are doing exactly what you are supposed to be doing and progress is certainly in your future.  Essentially, I am saying… you know who you are! Take the damn test and come join us at level 1. TOPHER, RENA, STEVE, DEREK!  You guys need to review this stuff and see where your weakness is.  Then go out and smash that weakness, take your test and get'r done!

Good luck to all who step up to this challenge.  Contact Chris@crossfiteastsac.com if you are interested in attending a LEVEL 1 Seminar which will help prepare you for this test.  Questions, skill building and Mock Test will be held Next Saturday at 9am to see where you stack up.  Attendance will only cost 10 bucks and this money will go to help the pay for the brunch we will walk over and get after.  Just a fun gathering and good way to get some extra coaching.   

Take another look at Justin and Travis who spent a tremendous amount of time making these videos.  I feel that Crossfit.com should use these as there teaching videos.  Here is one of the many, so again I stress. CLICK HERE! so you can see all of the test material and watch these videos.  Justin has conveniently posted the exact times of each video so you can locate what you feel you need the most work on.  Look over the blog post and check it out!

Squat Proficiency Test from CrossFit East Sac on Vimeo.