Wednesday, September 27, 2006

Tons of Fun

A little strength work tonight to round out the metabolic burn from last night...

Points to remember when working towards great strength:

1)Holding your breath is a very natural way to stabilize your spine.

2)Work your grip. Everybody can benefit from stronger hands.

3)Move deliberately and focus on technique. Heavier weights demand heavier concentration.

4)Use your new-found strength for only good ends, never evil!

That's it for tonight. And remeber the words of Olympic lifting Guru Jim Schmitz, "Weightlifting is fun. Lifting more weight is more fun!".

-Bozman







Bingo helping Christy get it done.

Monday, September 25, 2006

New Toys, Fresh Meat

As promised, the daily update! Kelly and I have made a renewed commitment to keep this blog wheel turning.

Big Thanks to Aaron for spying some tires for us. We broke 'em in this morning and followed up with a quick Fran.







Ghost B during the 'christening'







Aneel, Franin' it up










We've also had a few fresh bodies stop by the AM crew lately, Barb on Friday and Steven today. Welcome both of you!!

Also wanted to introduce a not-so-new-comer to our SFCF family. Marty (pictured below after a slightly modified Helen) has been working with Adrian for about 7 weeks now...he keeps threatening to make it out to a class someday soon, so keep an eye out for him. That's it for now, see you all later in the week.




-Bozman

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