G Unit in the Hizzy for Shizzle

That is, Georgia has started walking. Not just that "hey, those cute guys are watching I'm gonna pull out my party trick walking" walking. No, this is the real deal. It's on now for sure. Nice G!


Daddy K

3-Peat

Pull Ups. They are difficult, elusive, hard work to come by and, avoided by many as the territory of the unicorn. That is, for many, to do a pullup when you can do none falls into the realm of magical thinking.

Tonight witnessed Pam Lauper ripping off three of the pulling juggernauts in a row. Last time we checked, that's a 300% increase.

Remember Gang. Results are not linear.

Nice work Pam Black. (aka. the Lauper)

Coach K, Coach A

Jackie

Team 6 on Monday did Jackie and managed to get a few people on the score board. Congratulations to Kim and Geoff, the first CF SF record holders! Remember, the workout has to be done as written on the board for the time to be considered. Great job!!


Marisa and Katherine off to a strong start.


Scott nearly there.



See some of you Wednesday bright and early!

-Bozman

Play Hard This Weekend!

Hey Gang!
Just wanted to wish everyone a great Holiday weekend and to let you know about a couple of things.
1) We will have class on 6am this monday (Hey Bring your hangover too!)
2) Thanks to the hard of work of Coach A, we now have a record board hanging in the back of the canopy. So, start looking for upcoming workouts that are going to fill that thing up! The only rule is, the record has to be witnessed, and there can be no weight substitutions. The prescribed weight is the one that makes it on the board.




See everyone Monday!

Coach K

Mutants Among Us

This Thursday brought an epic battle of athletes against the original source of All Evil in the universe...Fight Gone Bad. FGB, the Dark Lord of Workouts nearly vanquished our stalwart Heros. But, with Scores tallied, it was proven once again. There are MUTANTS among us.


Helly Boy aka. Elinor



Wonder Twins "I may be a WonderTwin, but it is no wonder you have been elimidated!"



Pam Black aka. The Lauper



Super Nova aka. Tom, going Nuclear on the Rower. Coach K watches in Horror and Awe
(Note the spontaneous lactic Fusion Ring Aura around his head)

Stay Gold Pony Boy

Two solid athletes, same task. Take a look at their contrasting hand positions. Olliver on the left is going to have to bring his hands back up to receive the ball. Patrick is already set. If the two are exactly the same height, strength, ability,and have the same fitness, which one is doing more work? Small efficiencies aggregate and ultimately create large individual differences.

Coach K

Field of Dreams

Ahh, tuesdays in May. Is there anything more beautiful than a beautiful sunset, in a beautiful park, on the beautiful bay, under a beautiful bridge, and also you feel sick from swinging a dumbell?

Great work all!

Coach K is back baby.

Inner Workings Of A Fight Gone Bad

Just wanted to thank you guys for a great few weeks...what a treat to work with such motivated, enthusiastic individuals!

I also wanted to commend you regulars who show up time and time again at odd hours of the day. Whether you know it or not, you're taking an active role in your health. Look around you; most of the people you see aren't. Most people are content to be in moderately good shape, or moderately good health. There aren't too many who make the conscious decision to push past the accepted bare minimum of wellness. You guys have. By showing up you have decide not to settle for 'good enough'. You are setting yourselves up for the future in ways you won't appreciate until you get there. That's a powerful thing.

Remember:

Sickness--------->Wellness--------->Fitness

We can do better than simply being well!

Bernard taking a pro-active stance against poor health.

Aneel enjoying the benefits of barrier breaking!














Anyway, Coach K is back in town, but you'll still be seeing plenty of me around...

Stay Strong,
-Bozman

Gangs of Three (and one of four)

Full crew tonight made for a full workout! Lots of familiar faces created a great team workout, followed by some more handstand work. You guys rocked the wall-ball so hard I had to reset the target...and that was just the warmup!
Awesome group as always. Nice job Tuesday crew!


Warm up...no really!


Aftermath


More oxygen please!






Great efforts all around!
Stay Strong,

-Bozman

A Case of the Crossfit Mondays

A nice little chipper to start off the week. Kind of a rude awakening for a Monday morning, but everything else about your day will seem effortless in comparison. Surprisingly, nobody asked for seconds ;).


Scott and Pam happily chippin' away...


Shoulder burning lunges.

A Little Vitamin O

Nothing like starting the day with a little olympic lifting. Today's task: 100 Dumb-bell snatches. All part of a nutritious breakfast (probabaly best taken on an empty stomach).

Good work gang!
-Bozman





Ahh the circle of pain, I mean burpees.



Daily recommended dose.

Nice to see such a large group out on Tuesday!
Strong showings all around with the deadlifts, sprints and dips. The two newcomers to the deadlift were pulling like pros by the end. Three basic points to remember for stellar technique:

1. Heels Heels Heels!
2. Back straight
3. Hips below shoulders

I'm also really impressed at the speed that you guys are picking up the handstand. Very very nice!

Stay Strong,

-Bozman


Warming up...


...and the requisite heavy things!


Bernard showing awesome handstand alignment. Ears in shoulders!!

Mind Over Matter and Body Over Head

6am. New coach. Gloomy morning. Handstand push ups!

Great job today everyone! Some new skills learned (and learned quick) by team 6 this morning clearly marked the importance of mastering that elusive overhead position. Give us a few months and we'll be staging the first ever SFCF hands-walking championships! Strong work.

Remember: shoulders in ears, wrists above shoulders above hips above feet.

As a bit of an aside, and since this is my first official posting here, I'd just like to let everyone know what a pleasure it is to work with such a motivated, friendly bunch. You guys truly have a great community developing and it's an awesome privilege to be a part of it!

Stay Strong,

-Bozman

Ps. If anyone needs to contact me I can be reached at adrianbozman@sbcglobal.net or 415.632.6980.

New Blood--Coach Adrian Bozman!

Hey Gang,
For those of you that don't already know it. SFCF is proud to welcome Adrian Bozman as our new coach. Adrian brings an impressive skill set that will significantly increase the things we can do at the center. With a back ground as a gymnast, acrobatic artist, good dancer, and all around good guy, we heartily welcome this man to our campfire! As I am engaged with family matters for the next two weeks, Coach A as the keys to the ferraris. (you guys)

And as an aside. I feel really good about leaving for a couple of weeks with the incredible effort, dilligence, and progress our athletes have been making since we started this project. The end of April will have been 5 months already! I'm very proud of the community we've been able to create and the mindful training that happens every time you guys bring it.

Thanks Coach A!

Coach K

Happy Travels

Should’ve known this morning would be a burner. Should’ve known that with two weeks of sunny beaches stretching out before him, Coach K would give us something to remember him by. Or was it just that with three finals today he wanted to share the pain? (Team 6 is that tight.) Either way, he did cut us a break by actually allowing rest during the rest periods between Tabata sets. At first there was some crazy talk about jumping rope for the 60 second intervals, which I was totally advocating for, of course, but that idea got tossed. Which was probably a good thing given the involuntary leg convulsions going on between the ball slams and the box jumps.

I think everyone scored in the 30s. Nice work, Team. It looked like an all-out maximum effort. Was it the music? (Btw, wouldn’t it be sweet if we could get a version of that techno Tabata CD with Kelly’s voice mixed in for those backyard solo workouts?)

Also, it's nice to see more dudes stepping up for the 6am challenge. Was it that you guys were afraid of the dark before?

Hasta manana,
Gretchen

Atlas? Bring it.

Ahh, the overhead squat. Crushing yet, devasting. The OH Squat is almost elegant in its ability to expose a weak link in the kinetic chain.
Team 7, givin' 'er hell.

coach K

Heavy Overhead

Team 6 got heavy this am with a little Split Jerk practice.
Putting weight overhead is one of the most important keystone functional exercises out there. We keeping talking about making the body "one piece". The key to pain free, high levels of function is integration.
Nice work this morning!

Keep it up, no one on this squad is going to need one of those little pincher/extenders to get the metamucil off the top shelf at age 110.

Climbing Up Out of Hell*

*(See the rowing video link for the reference.)

Nice work by the SF squad this saturday morning. Three rounds of a pretty legit task. Witnessed this morning: great depth, appropriate intensity, increased monkey bar proficiency, and an inch gained.

Try and explain your hands to your friends. Go on. Try. They will look at you like you are insane. You can try to tell them that you are attempting to regain some of the standard playground capacities of any middle school kid in the country. Or, you could tell them that you were working so hard you "didn't notice". Or, you could say "I made the choice to continue because I thought it was worth it."
You can try. But they most likely won't understand what you already know. Your hands will heal, and today, you collected another inch.

Brilliant gang.

coachK

Why Crossfit Matters

Hey Gang,
Cut and paste this link.
Don't come to class unless you are prepared to discuss.

See you tomorrow.

coach K

http://www.youtube.com/watch?v=dMg75rY1dH8&search=Canada%20Row

Saturday Post Training Breakfast

Hey Gang,
You are cordially invited by Julie H. to join in for some post workout breakfast at the Grove immediately following our step class.

Hope to see you there!

Julie H