Annie Sakamoto

At CrossFit Santa Cruz Central, shooting Annie Sakamoto for the January cover of Competitor Magazine (photographer: Vance Jacobs). Annie was terrific to work with. She was as positive and high-energy at the beginning as she was after four hours of shooting. I mentioned this observation to several of her 9am-class athletes and they nodded and said, in unison, “That’s Annie.”

Viking Laws

VIKING LAWS

1. BE BRAVE AND AGGRESSIVE
• BE DIRECT
• GRAB ALL OPPORTUNITIES
• USE VARYING METHODS OF ATTACK
• BE VERSATILE AND AGILE
• ATTACK ONE TARGET AT A TIME
• DON’T PLAN EVERYTHING IN DETAIL
• USE TOP QUALITY WEAPONS

2. BE PREPARED
• KEEP WEAPONS IN GOOD CONDITION
• KEEP IN SHAPE
• FIND GOOD BATTLE COMRADES
• AGREE ON IMPORTANT POINTS
• CHOOSE ONE CHIEF

3. BE A GOOD MERCHANT
• FIND OUT WHAT THE MARKET NEEDS
• DON’T PROMISE WHAT YOU CANNOT DELIEVER
• DON’T DEMAND OVERPAYMENT
• AGRRANGE THINGS SO THAT YOU CAN RETURN

4. KEEP THE CAMP IN ORDER
• KEEP THINGS TIDY AND ORGANIZED
• ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
• MAKE SURE EVERYBODY DOES USEFUL WORK
• CONSULT ALL MEMBERS OF THE GROUP FOR ADVISE

November 21 – J…

Aside

November 21 – January 29

10-week training period: Focus on bettering the following PRs

1. Fran 8:08 with 75lb thrusters (tested on Nov 18). Goal: Match the time with 95lbs, RX’d weight.

2. Clean and Jerk 145lbs (tested on Nov 12). Goal: 160lbs 

3. Dead lift 295lbs (tested on Nov 18). Goal 315lbs

4. Pull-ups, strict, 3 sets 10/10/7 (tested Nov 16). Goal 14/12/10

5. 5k run 28:50 (tested Nov 20) Goal Sub 25

 

Plan:

4-5 CrossFit classes per week

2-3 CrossFit Endurance running/running technique workouts per week

5+ mobility workouts per week

Incorporate into WOD warmups: Burgener warmup + c and j technique work. extra-pullup work, ring dips, handstand pushups

10 minutes static stretching after each WOD plus 5 minutes hollow rock work.

Practice strict Zone diet with Paleo emphasis 5+ days per week

2 fish oil tablets daily

100oz water daily