Wednesday, December 23, 2009


Just a quick note to all of you that are looking for something to do on Christmas day:

We will be holding Festivus at noon on the 25th at SFCF. There will be an aluminum pole (valued for it's strength to weight ratio), airing of grievances and feats of strength. And eggnog.

See you there,

Thursday, December 17, 2009

Christmas Schedule

Be sure to note the changes to our regular class schedule at

1) No classes on Christmas.
2) Christmas Eve-- 8am all levels
3) Dec. 26th. No level 2-- only 8:30 and open gym
4) The week after Christmas 28-30th. 6am,noon,6pm
5) New Year's Eve--6am,Noon
6) New Year's Day--10am

James Mills will be bringing a little SFCF to the Nutcracker
at Fort Mason. Don't miss.

Thursday, December 10, 2009

Loading and Tensioning Part 1

There are a few "rules" of the body that may be applied across multiple applications and body systems. One of these rules is; tissues that are moved into a loaded or biased position first, experience increased relative tension, load, or positional significance throughout the subsequent remaining movement. This is a fancy way of saying that your body's soft tissues (muscles, tendons, joint capsules, etc) undergo tensioning in the order in which they were first loaded.

For example, imagine stretching your hamstrings while laying on your back (we are really just mobilizing hip flexion because it would be impossible to "just" stretch the hamstrings in isolation). If you begin to lift your leg up to your chest with a straight knee, you will "feel" the stretch behind the knee more than you will in the belly of the hamstring. The converse is also true. If you bring your leg up toward you chest in hip flexion (with a bent knee) and once you run out of slack THEN try to straighten you knee, you will feel the tension biased more toward your butt (toward the tissues that were stretched first).

Soft tissue tension or load ordering plays a significant roll in your athletic development whether you know it or not, and it extends far beyond simply stretching your hammies. For example, good technique in the bench press dictates that you break at the elbows first and not at the shoulders on the negative or lowering portion of the lift. Not only does this good technique cue allow for more weight to be lifted, but it also vitally protect the shoulders from "crappy bench press" positioning. But, if you examine this technique in terms of tissue load ordering, you are able to see that shoulder soft tissue loading is delayed (ordered later than triceps) until the decent of the bar dictates that the shoulder move significantly to accommodate the movement. Delayed shoulder soft tissue loading radically decreases the stresses put on the shoulders at peak movement compression. Don't believe me? Go ahead and load up your shoulders before your triceps and see what happens (no don't unless you LIKE shoulder surgery).

So, as you can see, loading tissues in the order you want to stress them affects many of the movements and maintenance strategies we take for granted.

How might this principle affect your deadlift max? Stay tuned.

Coach-hit-the-tequila-before-the-beer-star (liquor before beer--never fear, obeys the ordering law too)

Saturday, December 05, 2009

Year 5.

Ok. We can't take the heat. We are back. And, we have a ton of new ideas and content.

So, this past week launched us into our fifth year of SFCF and we have a big, big year planned.

Check out our newest physical culture experiment below:

More info to follow, but be sure to note our fresh container makeover.

Also notable: A solid SFCF crew took on one of the toughest short course ultra-marathons last Saturday. The Quad Dipsea has some 19K feet of elevation change over some 28+ miles of single track and literally thousands of stairs.

It's almost like this stuff works.

Stay tuned....