Friday, September 22, 2006

Marin Rowing and Important Wall Ball Variation




Hey Gang!


San Francisco Crossfit is very pleased to announce that we are the Strength and Conditioning Program for the Marin Rowing Association Women's Varsity Crew!



Georgia and coach K are working on a top secret new version of Wall Ball.



REMINDER! Wednesday morning class has been replaced with a wednesday evening 7pm. class!

coach K

Sunday, September 03, 2006

Labor Day Monday

Hey Gang,

We decided on moving Monday's workout to 8am due to the holiday weekend. Spread the word and see you there!

Wednesday, August 23, 2006

The Voices in My Head!


Find Your Heels

I was just past 11,000 feet on Mount Rainier, having just got past “The Flats” and about to go into “Disappointment Cleaver,” when the words I have heard so many times started running through my head like a bad Jessica Simpson song. “Find your heels.” It is what we all hear Kelly and Adrian say every workout. Now those words were starting to make sense outside of the usual barrage of wall balls and squats.

My original team had gone from 12 on the first day to seven on the second day and then six on the third day. We were joined with two other rope teams bringing us back up to four rope teams of three. The weather was good and the freezing level was low enough that the snowfields were holding up well. I was feeling good except my calves were starting to cramp. I thought it might have been the altitude when I realized that I was climbing on the balls of my feet instead of walking up correctly by keeping my heels down. That was when those three words started ringing in my head: “Find your heels.” After I kept my heels down and drove up the mountain with my quads and glutes it got much easier. Those three words running through my head reminded me every step what I needed to do to get up the last 3,500 feet.

After five and a half hours of climbing with those three words ringing in my head I made the 14,410-foot summit. My calves weren’t bothering me and I felt great. Ten of the twelve made the top of the crater and three of us made the trip up to the Columbia Crest to sign the summit log. I have climbed mountains over 12,000 feet before and it has never been easy. This was the first time I incorporated Crossfit into my training before a climb.

Crossfit was key in my preparations for the Mount Rainier summit climb. It balanced my workouts by helping me develop the strength and power that allowed me to put myself in a position to make the summit. I want to thank Kelly, Adrian and all the athletes I have the privilege of working out with on Tuesday and Thursday nights. All of you push me to achieve more than I would normally be satisfied with. Thank you and keep your damn heels down.


Josh Cunningham

Friday, August 04, 2006

Fun with Deadlifting!



Geeze Mom, Deadlifting can be fun!

Coach K and A playing around with the one of the "odd" lifts.

Product testing 735lbs squeezed onto a 700lb rated bar.

Tuesday, July 25, 2006

Why Crossfit Matter II



The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perserverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and most easily learned in the gym. Even clients who have found spectacular success in business, sport, war, or love find their most important values buttressed, refined and nourished in rigorous training"
- Greg Classman

Keep it up gang, it matters.

Coach K

Thursday, July 20, 2006

Franken-Chipper

Take all the little pieces of the standard workouts that you hate, line them up end to end, and run the gauntlet for time. Here the gang discovers their inner monsters, Franken-Chipper Style.




Monday, July 17, 2006

I will Destroy you.




The G-Unit is not afraid of destruction (see how she embraces the emissary of pain.) Look for a new rower to join the team soon.

Coach K

Friday, July 14, 2006

The Elusive KP

Years of assuming I’ll never be able to do a pull-up. Months of thinking maybe, just maybe I’ll get one. Then, weeks of hoping for more than one. Two? Check. Five? Not happening. A lifetime of jumping and negatives stretched infinitely into the distance.

But then there’s this thing called kipping. Kelly and Adrian make it look so easy. Then Pam and Kim make it look easy. I want to be able to do that. For weeks, I hang from the bar, trying to swing and get the arc right to launch myself up upward. But as a kid I was a ballerina, not a gymnast, and tragically this technique is beyond me. I’m weak. I’m a girl. I’m not athletic. The calluses on my hands are getting bigger and uglier, and they hurt all the time. I’m stuck. I can do two dead hangs, or I can swing back and forth like a fish hooked on a line flopping its way to nowhere.

Then suddenly, I do it. Last night I walk up to the bar and just go. Only for five, but that’s three more than ever before, and it’s fun. I don’t know why it clicked, and I don’t know if it will click again (I hope so because dead hangs really suck), but it was good to see that practice (and lots of encouragement) can have an effect once in while. In December, I set a New Year’s resolution for 2006 to get one pull-up. Considering it’s only July… I guess this stuff works.

--Gretchen

Wednesday, July 12, 2006

Grace (and Harmony)

Giant Tuesday night at the center! Here's the Recap:
Pam White get's multiple pullups.
Hellenor (Ell Leary) sticks her first kipping pullup.
All of our Women Super Jocks realize they need to go heavier.
Bernard and Tom get on the board with an unmodifed Grace.


Our Athlete Pam full of Grace, givn'er!


K Graves, application of technique and power!


Incredible crew, it's almost like this stuff works.

30 Clean and Jerks for time? That's crossfit.


Coach K

Sunday, July 09, 2006

Saturday, July 01, 2006

Holiday Weekend Classes

Just a quick note:
Monday's 6am class is still on.
Tuesday we will have a 5pm class instead of the regular 7pm.
See you there!

Tuesday, June 27, 2006

First SFCF Seminar!

That's right, if you missed it, SFCF officially kicked off our seminar series. This month we spent some quality time talking about the squat and deadlift, and we added a little kipping practice. Some of our athletes even set personal deadlift records! Nice going gang. And, if you missed out on the unveiling of the first CFSF T-shirt, talk to Adrian or Kelly about getting yours. Thanks to everyone who made the day pretty cool. Look for more "strength bar-b-q's" in the near future.

Coach K


Bozman Speaks (we listen)



PVC mmmm, PVC



Effortless Effort. Adam pulling on his way to 315!

Friday, June 16, 2006

Wednesday, June 14, 2006

No Class This Friday Morning. Spread the Word

Crew,
No Class this Friday. We will be having a StrongMan/Woman contest on Saturaday.

As a reminder, BarbQue, Lifting, T-shirts a week from sunday at Noon.

Coach K

Sometimes will is enough

Five pullups
Ten Push ups
Fifteen squats

On the minute for 30 min.

This is a task for which there is no easy out. It simply takes guts,verve, and will.
Here are the poet-warriors of SFCF testing theirs.


Lactic early, lactic often!

Motley....

The Twin Towers of Power. All rounds completed. Aneel and Adam move to 1+! Nice lads.

Friday, June 09, 2006

Built for Speed

Ahh, the old sleds of dread! It turns out that using these sleds right after a heavy squat allows us to activate our speedier selves. Here is the crew getting in touch with their inner speed demons.



Form follow function. Proof? See Tom's quads.


Pam Black, activation phase.



Aneel at the end of his speed run



Pam Black trying out her newly potentiated acceleration



The sled chariots of leg fire always wait

Sunday, June 04, 2006

Update

Hey gang, just a bit of information...

1) The gymnastics day-trip that was happening this Sunday (June 11th) in Novato is a no-go. Instead, we're going to go ahead with our own in-house technique workshop, but due to the unexpected circumstances, it will be bumped back to Sunday June 25th at noon. We'll have a BBQ and make an afternoon of it, so get ready! The first ever Crossfit San Francisco T-shirts will be unveiled as well...

2) Now that summer's here (or about as close as it gets...this is San Francisco), be sure to stay hydrated and bring your water. Saturday's class had everybody sweatin' and it was only 8am! Say no to heatstroke and dehydration!
















That's it for now. See you all during the week,

Coaches K & A

Wednesday, May 31, 2006

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

Tuesday, May 30, 2006

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

Saturday, May 27, 2006

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

Friday, May 26, 2006

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)

Sunday, May 21, 2006

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

Friday, May 12, 2006

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.

Sunday, May 07, 2006

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

Tuesday, May 02, 2006

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.