Tuesday, February 27, 2007

I Have a Dream.

One Man, One Erg.
No child in America growing up without a two erg family.
The only thing we have to fear, is the erg itself!

Hey Gang!
SFCF will be receiving TWO new ergs next tues! If rowing is fun, then more rowing is more fun! Imagine the new programming options!

Coach K

Wednesday, February 21, 2007

Learning the Ropes

Just a note on learning new skills:

Often when confronted with new movement patterns, we instinctively cut range of motion short. This leads us to believe that we are comfortable with greater loads/volume than we can handle correctly. This is especially true for difficult bodyweight exercises. Next time you are trying something new, take a step back in weight, or ask for a spot, and experience the movement first before jumping in with weight. Often just wrapping your head around the way something feels, without having to worry about load, will allow you to build stronger, more confident technique. Try it!

Above: Mike and Tess are finished with the lesson.


Sunday, February 18, 2007


Class is going to be at 7am tomorrow! See you all then.

Here's one of me getting some on Saturday.

Enjoy the extra hour of sleep,

Friday, February 16, 2007


As promised, here's a pic from the Seminar that Kim, Pam L, Christy and Juliet attended last weekend:

That's Kim with John Hackleman of The Pit, Coach to UFC Light-Heavyweight Champ, Chuck Liddell.

See you Saturday,

Wednesday, February 14, 2007

What if?

There have been many, far too many (Adrian and I chief amongst them), whom have wondered, "What if I had found Crossfit when I was a younger athlete?' "What could I have accomplished?" It's not a stretch to understand this yearning given that most of us have accomplished a level of fitness we never dreamed possible as younger, more foolish athletes. So what happens when you expose a set of young, nationally ranked athletes to world class programming three days a week? Simple.

You get mosters who don't think in terms of "what if".

Check out some of the Varsity Monsters from the Marin Rowing Association.

Monday, February 12, 2007

So...We have a few athletes returning from the most recent Crossfit Seminar in Union City. Pam L, Juliet, Kim and Christy survived a great weekend! Look forward for a few pictures to come. Way to represent our little corner, ladies!

Also look forward for a new tarp to keep all of us dry in the near future. Unfortunately, things haven't been looking much like this lately...


Thursday, February 08, 2007

The Rain and Mastery

It is difficult enough to master any task. Many that claim mastery can only perform under ideal circumstances with the right set up. It is often the case however, that we are forced to perform in less than ideal circumstances and under less than ideal conditions. In less than perfect conditions we can assume that our performance will wane, but training FOR this, assures us that we will be better prepared to handle the unknown. And we get closer to mastery.

Check out the Wed. Crew testing the limits of their mastery.

Monday, February 05, 2007

Friday, February 02, 2007

The Big Man Stepeth

Just a quick shot of Kelly playing 'Four Square'. Show up Saturday to find out how you can have as much fun as Kelly!

See you then,

Thursday, February 01, 2007


The idea of the graduated warm-up allows one to experience, or practice, multiple skills in a condensed period of time.

The group performed this simple graduated warm-up on Wednesday night:

Squat----------->Lunge----------->Pistol Or Box Jump
Pushup---------->Dip------------->Handstand Pushup
Back Ext.------->GH Raise-------->Swing Or Dumbell Snatch
Pullup (Dead)--->Pullup (Kip)---->Muscle up or Fat Pullup Practice

The idea is to run down the first column, which are all relatively basic exercises, then proceed to the 2nd and 3rd columns. The second and third groupings increase the complexity of the basic movement and add a degree of variation and practice that may not otherwise be present.

Next time you're warming up, see if you can take a basic movement and make it more complex as you get warmer. Almost any 'basic' works. Let's look at jumping rope:

Jump Rope------>Double Unders------>CrossOver

How about Dumbell Deadlifts:

Dumbell Deadlift------------->DB Swing--------->DB Snatch

Try it! You'll get a little bit of practice on things we might not be focusing on for the day. In the big picture, that little practice adds up to familiarity with many movements, which leads you to physical dominance!