Friday, September 28, 2007

Raise High the Roofbeam Carpenters

Shelter is back for the winter! Now CFSF athletes can choose to deadlift in the rain or under cover! Twelve hundred square feet of space is plenty of room to dirty dance with winter-time Pukie!

Coach K

Wednesday, September 26, 2007

Then we will fight in the shade....

Bernard Lauper, not afraid that the evening's workout blotted out the sun.
The Tuesday crew tackled some high volume deadlifting. Nice work gang!

coach K

Thursday, September 20, 2007


Here's Aaron, doing what he can with his situation. No excuses, but still training smart.

We all have periods of our lives that are 'less smooth' than we would like, but these are not opportunities to rest on our laurels. Everyone has weak areas of their fitness, but chances are injury isn't what's keeping you from facing them...

Stay Strong,


Wednesday, September 19, 2007

OK to fail.

Part of the potentcy of Crossfit is the fact that our athletes have an unspoken agreement about failing in front of each other. That is, each time an athlete trains within our community, there is the real possiblity that they are going to blow up, want to tap out, snit (abandon the workout), or quit. Or, they are simply going to suck that day. The system works because everyone is training under the same looming possibilities.

This tacit failure policy is both necessary and vital for real progress to be made because it allows that we can take chances with our comfort zone. We can risk our ego and test our capacities within the safety of a group of athletes with the very same things at stake.

Wonder why a Crossfit community is so tight. They risk a part of themselves every day, and in front of people doing the same thing. Publicly and consciously choosing discomfort is an integral part of increased intensity, and increased results. Training as a group is both public risk and public self actualization. Crossfitters are monsters of self efficacy. And it is not by chance.

The Saturday Crew safely on the other side.

Friday, September 14, 2007

Going Away

We have an athlete leaving from the Old Guard. Geoff has been around since the beginning, but he'll be leaving us to pursue a new life in know, fish, chips, cup 'o tea. We'll miss you, Geoff.

I'm thinkin' field-trip...


Wednesday, September 12, 2007

Movement Preparation

Not being properly warmed up prior to high intensity exercise is a crucial mistake.
Failing to perform solid movement preparation before Crossfiting is the equivalent of shooting a high pressure fire hose at a dry sponge.
Check out the kids at Team 6 laying the ground work for a hard workout.

Pleaese do yourself a favor, don't be a dry sponge.

Coach K

Monday, September 10, 2007

They're not going to stretch themselves....

Just a friendly reminder that good body stewardship doesn't end when you get into the car at the end of the workout.
Be nice to your posterior chain. Stretch those hamstrings!

coach "your mother" K

Saturday, September 08, 2007

Friends From the North

Had a few visitors from up north drop by today. This is Rob and Nicki from Chico, owners of Nor-Cal Strength and Conditioning (

Hope everone's week finished as nicely...


Friday, September 07, 2007

Friday Fun

A little change of pace this Friday morning...

Don't forget Saturday open time tomorrow (2:30-4:30) if you can't make it in the AM.

Happy Friday!


Thursday, September 06, 2007

What you Want

A question today was posed: "What if I don't want to be a weightlifter?". The response was blunt to the outside observer: "Maybe you need to find a different program".

Now this may seem a bit harsh, however let's examine what we're trying to achieve...Do we show up in the dead of morning or after a hard day of work to get stronger? How about faster? How about more efficient, or mobile? Or able to endure crushing workloads? Of course the answer is yes. Do we settle for being competant in one area at the expense of others? Of course the answer is no.

Roughly everything we do can be broken down crudely into four categories: Weightlifting, Track drills (sprinting, jumping, throwing etc.), Gymnastics, and for lack of a better term, Mono-structural Endurance Activities (running, rowing, swimming, cycling). Now, if we have these modalities available to us that can cover the gamut of fitness we're seeking, why would we choose not to use and embrace these tools?

Perhaps the term weightlifting might put you off, but we want it. But it doesn't stop there. We don't limit what we want to be. We want to be weightlifting, sprinting gymnasts with horse-like lung and work capacity. Mediocrity is not an option. Want it all.

Stay hybrid,

Wednesday, September 05, 2007


Check out Scott's leap. Nice extension!

The PM crew edged out the AMs in a classic battle of the titans (held 13 hours apart). Next week look for team 6 to take it's crushing revenge!


Tuesday, September 04, 2007

Hand Off

One of the most crucial concepts an athlete can learn is how to 'hand off' power from the hips to other areas of the body. This is found in nearly every sport or athletic activity. Here's Ollie practicing his 'Hand Off':

See you in the AM

Monday, September 03, 2007

Labor Day

Some days it's not about setting the land speed record. Some days it's not about smashing previous totals. Some days it's enough to come out and say "I'm here, but I did so many damn deadlifts on Saturday, today's gonna be rough". Great to see so many of you out despite the holiday!


Sunday, September 02, 2007

Monday Monday

Surprisingly, nobody was interested in waking up at 5:30am on Labor day. As such, class on Monday the 3rd will be held at 8am instead of 6am. Hope to see you all there!

Here's Matty T. making the best of his situation. We just recieved a few emails from Matt. He says he'll be back state-side soon. We're all looking forward to seeing you, Matt!

See you in the AM,