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Announcing the NorCal Masters 2015!

NCM-FINAL-SMALLThe 5th annual NorCal Masters competition will take place on Saturday, January 24th and Sunday, January 25th, 2015, at the Craneway Pavilion in Richmond, CA.  We look forward to another amazing weekend!  Registration info will be posted some time in November. For now, be well and enjoy your training!

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The Master Class 2014 is now a One-Day Event on Saturday, May 3rd!

CarlPaoliMasterClassWe have heard from a number of people that a full weekend training camp was just not possible, but a one-day, jam-packed camp would be ideal.  We  listened!  Hopefully this allows others of you to register and reap the benefits of some fabulous presenters at a reduced fee (and only away from family obligations for one day)!

*Saturday, May 4th 8am-5:30pm

*TJ’s Gym /  CrossFit Corte Madera 118 Corte Madera Avenue, Corte Madera, CA  (PLEASE NOTE LOCATION CHANGE FROM WHAT IT SAYS ON THE FLYER!)

See Flyer here with more details about this great day filled with information and training tools for Masters athletes (and non-Masters coach/observers).

*Schedule for the day (times may be altered slightly):

8am Check in

8:15-11 Carl Paoli (Movement and Gymnastics)
11:15-1:15 Marcus Filly (Nutrition, Recovery, and Program Design) **Lunch will be served at 12:00 and Marcus will lecture through lunch**
1:30-3:00  Snatch and Clean and Jerk with Calen Hall
3-4:15  Dr. Allison Belger (Psychology of Training, Performing, and Competing plus open forum for questions regarding psychological aspects of training)

4:30-5:30 Dr. Justin Mager (Metabolic Functioning/Hormonal changes, Optimal Performance)

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Hotel Info for Nor’Easter Masters!

NEM

Please visit the Nor’Easter Masters post for hotel information.

 

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NorCal Teens 2014 Wrap Up.

Norcalteens2014photoWe had another fabulous day at the NorCal Teens 2014!  Huge congratulations to all of the athletes who competed.  You all put your hearts and souls out there, and you were all inspiring in your own way.  The photo above is of the athletes who stayed through the awards ceremony, so we are missing some of you in there!

We’d like to thank all of the judges and volunteers who helped make the event possible, as well as all of the parents and coaches who supported the athletes throughout the day.  We would also like to thank FitFit and Mammoth Bars for being there selling their great stuff!

Thanks also, to the following companies for donating product to our athletes:

Reebok

Blynn Studios
Rise Bar
Kind Bar
KT Tape
Purity Organic
Sox box
Fuel for Fire

A special thanks to Blynn Studio for your generous support of the NorCal Teens!

THANKS FOR ANOTHER GREAT DAY AT TJ’s EVENTS!

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NorCal Teens Movement Standards are Here!

NCT-LogoWORKOUT 1:

5 Rep Max Front Squat in 4 minutes from a rack.

Hip crease below knees at bottom, full extension of hips at the top. If you are no-repped in the middle, you can try again as long as you do not let the bar leave the front rack position.

WORKOUT 2:

12 Minute EMOM

Clean & Jerk AMRAP per minute alternating with AMRAP of pullups per minute (Total of 12 minutes with #of reps for each).

Cleans can be power or squat.  Weights must touch the floor at the beginning of each rep and must end on the athlete’s shoulders before starting the jerk.  Hips and knees need not extend fully before the overhead portion.

The “jerk” is really a shoulder-to-overhead in any way.  The bar must contact the shoulders and end overhead with arms, hips, and knees fully locked out.  The barbell must be in a plane over the athlete’s heels during the lockout position.

For the pullups, athletes have a choice of which kind they do.  You do not need to choose a pullup type and stick with it—you can go back and forth as you please.

Pullups—full extension at the bottom and chin must break the horizontal plane at the top.  You can use a butterfly kip as long as those standards are met.

Chest-to-bar pullups—full extension at the bottom, and chest must touch the bar at the top. You can use a butterfly kip as long as those standards are met.

Jumping pullups—set up will be with the bar 6 inches above head. Chin must break the horizontal plane at the top and arms must extend fully at the bottom of each rep.

WORKOUT 3:

Run 400

Then:

15, 12, 9

KB Swings, Situps

Then:

Run 400

KB swings-bell must break the plane between the athlete’s legs at the bottom and must be totally inverted at the top, with the flat part of the bell facing the ceiling.

Situps-athlete must touch the floor behind the head and touch TOES in the front with every rep.  HEELS must stay on the floor throughout the entire rep.

WORKOUT 4:

4-Minute running clock.

Boys:  30 burpees to both feet on 25# plate

In remaining time row for meters.  Round up for meters.  Tie break is time it took to do burpees.

Girls:  20 burpees to both feet on 25# plate

In remaining time row for meters. Round up for meters.  Tie-break is time it took to do burpees.

Burpees:  chest and thighs must touch the floor at the bottom and athlete must stand with both feet on top of the weight plate with hips and knees fully extended and shoulders over hips.  You need not jump onto the plate with both feet at the same time, but both feet must end up on the plate in the standing position.

FINALS WILL BE ANNOUNCED AT THE VENUE!

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NorCal Teens 2014 Workouts are Here!

NCT2013rowworkout_Fotor

WORKOUT 1: This workout counts as a full workout

5-Rep Max Front Squat in 4 minutes. Athletes have 4 minutes to get a 5RM front squat from a rack.  You can attempt as many times as you want in 4 minutes.

Score: weight of your highest 5-rep lift

WORKOUT 2:  (The C and J counts as half of a workout and the pullups count as half of a workout)

12 Minute EMOM

AMRAP Clean & Jerks per minute alternating with AMRAP pullups per minute (first minute C and J, second minute Pullups, third minute C and J, fourth minute pullups, etc.).  Total of 12 minutes.

Scoring: 50% C and J total; 50% Pullup total

Girls Performer:  25# for C and J; 2 points per pullup, 1 point per jumping pullup. You can do any combination of pullups and jumping pullups.

Girls Competitor: 55# for C and J; 2 points per chest to bar, 1 point per pullup. You can do any combination of c2b and pullups.

Boys Performer:  55# for C and J; 2 points per pullup, 1 point per jumping pullup.

Boys Competitor:  105# for C and J; 2 points per chest to bar, 1 point per pullup.

WORKOUT 3: This workout counts as a full workout

Run 400

Then: 15, 12, 9  of KB Swings, Situps (NO ABmats will be used)

Then:  Run 400

Score is time to complete the workout.

Girls Performer KB 18#

Girls Competitor KB 35#

Boys Performer KB 35#

Boys Competitor KB 53#

WORKOUT 4: This workout counts as half of workout

4 Minute clock running.

Boys:  30 burpees to both feet on 25# plate

In remaining time row for meters.

Score is number of meters rowed (we will round up to the highest meter).  Tie break is time it took to do burpees.

Girls:  20 burpees to both feet on 25# plate

In remaining time row for meters.

Score is number of meters rowed (we will round up to the highest meter).  Tie break is time it took to do burpees.

FINALS:  Will count slightly more than a full workout (exact percentages to be announced before the competition).  The finals will be announced at the event.

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Nor’Easter Masters 2014 Registration is Now Open!

kimatNEM

To register for the Nor’Easter Masters 2014, please go here.   Happy training, tell your friends, and we look forward to seeing you in June!

 

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