Representation

Congrats to Diane who attended her first Crossfit Certification in Santa Cruz this weekend and absolutley CRUSHED her previous Fran time with a 6:06. Impressive showing!



Also, if there is a time during the week that you would like to see another class, let your coach know. We are currently considering expanding the class schedule. Your input helps!!

See you soon,

Coach A

Saturday Class Format Change

Hey Gang,
Just want to make sure everyone is aware of the new schedule for Saturday mornings.

Starting this Saturday, November 10th, we will be implementing our Level II classes starting at 7:45am.

Regular Level One open classes will move to an 8:30am start time.

Level II classes are our attempt to continue to meet the needs of, and challenge our regular crossfitters that have developed solid proficiency in the core movements of CF programming. Level II athletes can complete regular Crossfit WOD's at prescribed training weights and work volumes. Level II programming is invitation/try out based.

We want to continue to challenge our veterans with higher skill based workouts that require basic strength, technique, and work capacity competencies.

If you think you may be in between levels, train with us regularly, and we have not spoken to you about advancing your programming, come to the Level II class for a try out.

It is a fantastic sign that our athletes are arriving at a place where they need more difficult workouts!

Nice CFSF!

Coach K

Strangely Familiar

It's often easy to forget from whence we came. Many of our athletes have made such dramatic athletic progress that they remember little about who they were when they started with us. Think about your capacities a year ago. Two years ago?
It was just about two years ago that we drove up to where CFSF now stands and saw potential. Two years ago this week, we started clearing the two inches of dirt that covered our now hallowed grounds.
Where did you start? How far have you come?



Not pretty, but she's got it when it counts.


Where the military saw a tire rack, we saw 42 beautiful feet of pull-up bar.

Coach K

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

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

Inspiration

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,

-Boz

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.

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 England...you know, fish, chips, cup 'o tea. We'll miss you, Geoff.



I'm thinkin' field-trip...

-Boz

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

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

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 (www.norcalsc.com).




Hope everone's week finished as nicely...

-Boz

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!

-Boz

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,
-Boz

Extension

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!

-Boz

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
-Boz

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!

-Boz

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,

-Boz

You should see the other guy...

Most of you haven't met Ben "The Butcher".




For the last 6 weeks, Benny has been busting his chops to prepare himself for his first professional Mixed Martial Arts fight. Sneaking off from his Boxing and Sambo training, Ben has been working with us a few times a week. 6 weeks ago, Ben's fight gone bad score was 245. Wednesday August 22nd, Ben's fight gone bad score was 332! Ben's skills and conditioning paid off with a second round Technical Knock Out (TKO) of his opponent last night. Way to go Ben, we're proud of you!

Coach A

Open Saturday

Ever wish you could stop by SFCF in the afternoon and practice your favorite lift? Or set a new PR on a 1000m row? Or just stop by to 'talk shop'?


We're going to be trying an experiment on Saturday afternoons. From 2:30-4:30pm we'll be open. So come work on your technique and make up that workout you missed because 5:30am came too early. Or, bring a friend who's not quite ready to jump in to a class. We'll see you Saturday.

Coaches A & K

Fight for Mobility

Want greater flexibility? Better hip mobility? Prepare to sweat white hot beads. The twin capacities of mobility and flexibility are typically developed only with fierce resolve and iron will.

The good news is that the body will always respond. Always. You may just not be ready to pay the admission price.
Your coaches should be keeping an eye on this aspect of your abilities and capacities. If they are not, ask them to.


Coach K

Beware the Little Coach.

Lately it seems there's a new sheriff in town. Note the small coach in black in these photos. Adrian and I have both noticed of late that our athletes tend to "give" a little more when the "G" is co-coaching. You musn't show weakness in front of the "small coach".


Note the additional intensity on Juliet's face. No way is she going tap out before the little coach.

Eyes on. You'd better believe that when the G gives a demo, you'd better pay attention. (who's that guy on the squat rack?)


Note the height of Hellinor's pull up. It could just be the Hawthorne effect. No cheating when the little coach is watching!

Fireworks and Fitness

Gang,

Just a head's up regarding Wednesday's schedule. We will be moving our regular 6am class to 8am and the evening class will be cancelled. So, come on out early, enjoy the day and get a good spot for the 'works later on.



Happy 4th Everyone!

Coaches A & K

Magical Time Altering Powers

Most people aren't familiar with the fact that at Crossfit, we can actually manipulate time. Don't believe us? We're pretty confident that a minute of hard work can feel like it will last forever, and that we can make a minute of rest last but an eye blink. Check out the crew experiencing Crossfit Time Flux first hand.

Coach K

What Hard Work Looks Like

The Overhead Squat is as rough a litmus test as there is in athletic training. No one just overhead squats effortlessly. You can be assured that if you see anyone performing this movement that they know what hard training is. There is no place to hide when squatting with weight overhead. Any chinks in your athletic armor will be exaggerated, this you can count on.

Check out the crew from last Tuesday.
And, this is what hard work looks like.

Coach K

Legit-mo

At Crossfit SF, we are fortunate to have terrific athletes join our trainging crew all the time.
We've come to notice that inspite of how fit and strong these men and women are to begin, once they are exposed to our programming we usually no longer see capacity; we instead see only potential. There is, however, nearly always a clear, almost definitive point in time when these potential athletes become athletic monsters. This Saturday wrought the transformation in one of our hardest working new teamates.
To be precise, Coach A and I witnessed a quantum leap in the work capacity of one Elmo Taddeo.

Legit!

Coach K

Goallllll!!!!!!

In Crossfit, we are fortunate in that we have many workout "tests" that are repeatable and measurable. In this way, we have terrific metrics to note the changes in our athlete's work capacity. However, in order to maximize our training outcomes, we must set goals that go beyond, "I want to get faster at Fran". Our goals need to discrete and concrete.

The lesson here of course is, that for most of us the training we do reinforces the values we hold important in our daily non-athletic lives. Whether we like it our not, the very difficult daily training that each of us performs at Crossfit serves as potent modeling for the rest of our day to day lives.

Setting goals and striving to achieve them is elemental and vital.
As we approach the 2007 Half-Way Mark, what are your goals for the rest of the year?



Coach K two pounds over his 400 lb. squat goal for 2007 at the first ever Crossfit Total Meet in WhichitaFalls Texas, 5/07.

Time Change on Memorial Day Workout

Hey Gang!
Class on Monday (memorial day) will be at 7am!
Hope to see you there!

Coach K

Crossfit. Like Yoga But It Works

Seriously. We fail at the margins of our experience. Where will your experience fail you?






Coach K

What elite fitness looks like!

Hey Gang!
The efforts put forth by the CFSF gang last Saturday's Cinco de Mayo was so epic that Crossfit HQ decided to put us on the blog!

Jeff took the round, but Aneel won the war.

Nice effort kids!

Check out the link below.
http://www.crossfit.com/cf-affiliates/
Coach K

Shoulders UP!

Becoming a strong and stable athlete requires serious work overhead.
Working over-head requires the shoulders to actively support the working load in a way that clears the scapula out of the way of the arm, and insures that the musculature of the shoulder complex is doing the work--not the shoulder's connective tissue.

When we coach an athlete with weight overhead, our cue is "shoulders UP!". Armpits in ears pretty much guarantees that our athletes are in a safe, stable, and strong position.

So the next time you are putting that case of beer away on the high shelf, remember: Shoulders UP!

Check out some of the CFSF ladies being good overhead citizens.

Coach K

It's All About the Triple

...Triple extension that is. At Crossfit, much of what we do is practicing getting the ankle, knee, and hip into a powerfully extended position. The pictures of some of our athletes below can attest to this. Much of performance, physical competence, and movement fluency can be directly correlated to how well an athlete can generate force from the triple extended position. Nearly every sport imaginable has, at it's core movement, this veritable tri-fecta of force. Got yours?


Here are the some of the SFCF Kids demonstrating their triple extension competence.

Coach K


TOM

Will

Kitty

Stair Way to Hell?

You can tell a lot about a group of people that think running 300+ sand stairs in the rain is gonna be fun. Seriously.

Check out the mosters that took the challenge!

Nice work crew!

coach K

Saturday Workout at the Sand Stairs!

Hey Crew!
There is going to be an electric car rally at our site this saturday so.....
We'll be having workout this sat at 8am at the Fort Funston sand stairs!

Directions: Fort Funston. Pretty easy to map quest or google maps!

Getting there:
• From southbound Highway 35 in San Francisco, pass John Muir Drive, then take the first right (signed Fort Funston). Bear right and continue to the parking lot.
• From northbound Highway 35 in San Francisco (just north of the San Mateo County border), make a U-turn at John Muir Drive. Drive southbound and take the first right (signed Fort Funston). Bear right and continue to the parking lot.

Just south up the hill, past the zoo along the coast, beyond ocean beach.

Call Kelly with questions 415-350-9761

Coach K