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32 posts from January 2011

January 21, 2011

The Crossfit Games will be July 29th-31st 2011.


Tickets go on sale soon but check with me before you purchase because I am most likely purchasing a sky box. With that I believe that there will be about 30 tickets a day, but I have to double check.


Sectionals to qualify for the Regionals will be in March. Regionals will be in May or June followed closely by the Games.


Last year they took 20 people from each Sectional and around 5 from each Regional to the Games. Who knows this year?


If you are interested in competing please let us know!!!! 


Lately we have been doing training sessions at 10:00am or so daily. 



Workout for Tomorrow:



400 meter run

50 Air Squats

50 Jumping Pull Ups

50 KB Swings @ 1.5 pood

50 Air Squats

50 Jumping Pull Ups

400 meter run



Keep the jumping pull ups legit with the bar at wrist height and this workout should be awesome.





I showed one way to climb the rope today, the wrap, here is a different way. Both are awesome, this one in particular I don't use however many other's do. 

January 20, 2011



CrossFit Movement and Mobility Certification

Reading Materials: Handouts will be provided


Start/End: 9-4:30 Lunch mid-day 45min


This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

What does this seminar really mean to me?

  • Improve Your Fran Time
  • Squat More
  • Improve Your Overhead Capacity
  • Remain Injury Proof,
  • Increase Your Area Under the Work Capacity Curve
  • How to Understand and End Your Athletic Pain

Seminar Goals:


  • Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
  • Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work and force outputs.
  • Understand movement compromise strategies for specific movement outcomes.
  • Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training.
  • Develop effective abdominal/spine stabilization strategies
  • Understand and apply neuro-muscular stretching methods
  • Understand methods to improve overhead positioning and efficacy
  • Develop methods to address common myo-fascial pain/dysfunction
  • Understand how to treat soft tissue injuries
  • Develop better movement preparation strategies

Coach Kelly Starrett founded San Francisco CrossFit in 2005 with his wife Juliet. Since opening its doors as one of the first 50 CrossFit affiliates, this athletic training center has become a prime coaching resource for coaches and athletes alike including reigning Olympians, national and world champions, triathletes, runners, and recreational athletes. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt University in Oakland, CA. Before starting his own physical therapy practice at San Francisco CrossFit, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with and on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Kelly's clients have included reigning Olympic gold-medalists world champions, world-class extreme skiers and X-Games medalists, professional dancers with Smuin, Sacramento Ballet Companies, elite military operators, and competitive age-division athletes.



Jason after yesterday's workout. Photo compliments of Heber.





Workout for Tomorrow:


Work that needs to get done after our warm up, not for time:


100 Hip Extensions

5 Rope Climbs

5 Prowler pushes (heavy weight)


For time:


Max Box Jumps in 4 minutes....before you can start your box jumps you must first sprint 200 meter's. 

Immediately after 4 minutes is up:

Max Hang Power Snatches in 4 minutes....before you can start the HPS you must first sprint 300 meter's (around the front sign and back)

Immediately after 4 minutes is up:

Max Burpees in 4 minutes...before you can start the burpees you must first sprint 400 meter's.




January 19, 2011

Let's Talk Nutrition for a Second, not paleo, just normal eating.



How do you eat? The response I hear daily is "pretty good" my response is "What is pretty good?"



Below is the exact menu of what a few of our member's have been eating for a day. Before you look below, lets get a few facts straight.


Keep in mind this is the "easy" way to explain it.


A) There are three macro-nutrients that we consume. Proteins (P) Fats (F) and Carbohydrates (C). Their are many other micro-nutrients but we will not discuss those today.

B) Each of the above macro-nutrients elicits a hormonal response, Carbs/Protein more than Fat.

C) Carbs= Increased blood sugar, as a by product a secretion of insulin. Proteins= a release of glucagon. Fat= Mainly hormonally neutral.


Ok so here it is:


The two basic hormones we need to keep in check are insulin and glucagon. Both are released by the pancreas in response to different foods. Eating carbohydrates raises blood sugar and stimulates the release of insulin. Insulin lowers the blood sugar by telling the body to store glucose for future use. The body creates glycogen, strings of glucose molecules, and stores it in the muscles and liver.

Only the glycogen stored in the liver is available to return to circulation and keep adequate supplies of glucose going to the brain. The liver's total capacity for storage is rather limited and is depleted within 10-12 hours. So the liver's glycogen reserves must be continually replenished by eating carbohydrates. [Bee's note: However 58% of protein and 10% of good fats also are made into glycogen by the body, so you do not need to replenish it by eating carbs.]

The problem comes when excess carbohydrates are consumed. Once the liver and muscles have stored as much glycogen as possible (about the amount of three candy bars), the body creates another storage form, fat. Insulin tells your body not only to store new fat, but also not to release any previously stored fat. Insulin is the storage hormone.

Glucagon [Note: this is different than Glycogen above], on the other hand, has the opposite effect to insulin. It tells the body to increase the blood sugar. It is the mobilization hormone.

Protein stimulates the release of glucagon, which stimulates the liver to release stored carbohydrates from its glycogen stores and from fat. Glucagon also inhibits the release of insulin. By controlling your intake of protein and spreading it throughout the day, you can constantly produce adequate amounts of glucagon.


So now lets sum that up. With every meal you should be eating a protein, fat and carbohydrate. The protein slows down the blood sugar spike and insulin response and everyone is happy. 



So now the question is.....If we know Carbs secrete Insulin (storage) and protein secretes glucagon (mobilization).



How do you eat????? Let's look at it in terms of P,F,C (I am taking in to consideration the majority component here, yes almonds have protein but they are mainly a fat.)



DAY 1:



Oatmeal with raisins and coffee with half and half        

C, C, F



Turkey Sandwich at Eric’s Deli, apple, muscle milk light, almonds, and a Kellog’s breakfast bar

P, C (bread), C, P/C, F, C 


Dinner: Pork chops seasons with garlic powder, pepper, and salt.  Brown rice, with pears and apples

P, C, C, C


Now lets look above, is this diet horrible...no!!! Absolutely not. However do you guys see a lot of C's???? Some of this can change for sure. 


You wouldn't think that some of these foods are bad..right??? Remember to look at food as what effect it will have hormonally, not just in terms of "good foods." Ya fruit is awesome! However it is also all sugar, natural or not your body has the same hormonal response.



How do you eat?



Workout for Tomorrow:



Split Jerk 1-1-1-1-1-1



3 Rounds for Time of:


33 Wall Ball Shots

33 Double Unders (jump rope)


Rest 2 minutes then.....Max Push Up's in 3 minutes 




I give Jacob a hard time sometimes but today he truly impressed. Got his first Muscle Up then hit about 8 more or so in the workout, awesome!



The 6:30pm Crew




January 18, 2011

I understand that some of our night classes have gotten pretty large. I have increased our rates (for new member's only) as a result. My goal is to keep membership/ class sizes manageable so that your quality of training does not go down. This is the most important thing to me, not getting a few more member's.




Quick look at our noon Class:






Workout for Tomorrow:



Going a bit Longer:




As many rounds as possible in 20 minutes of:


2 Muscle Ups

4 Hand Stand Push Ups

8 KB swings @ 2 pood


The sub for this workout if you can not perform a muscle up or HSPU will be:


2 Pull Ups/2 Push Ups per Muscle Up    OR    Jumping Muscle Up's if you are close to getting one. 

Parallet HSPU'S/ On the Box HSPU's/ Band HSPU's







January 17, 2011

Schedule for Tomorrow:


Normal 6,7,12,3:30,4:30,5:30,6:30 Classes 7:30 (open gym)




Awesome crew today for the Noon workout! 


Photo Photo

This past weekend I was in Arizona teaching a certification and I picked up a new trick. Duck walk into's, shake 5 hands then you can stand up. 



Workout for Tomorrow:



Hang Power Clean practice (get that second pull aka the Jump down!)


Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. 

Perform this for 10 sets/30 front squats.




10 rounds for time of:


5 Deadlift's @ 225#'s

10 Sit Up's


Immediately after sprint 400 meter's as fast as possible.



January 16, 2011

Schedule for Tomorrow:


12pm only in observance of MLK Day



Workout for Tomorrow:


A fun team workout!




January 15, 2011

A huge thank you to Greg Amundson for coming down today and putting on such an awesome seminar!!!!




Hopefully we can hopefully have him come in again!

Also a huge congrats to our affiliate team who took third today at the Brethren Crossfit throwdown!!!!


Schedule for tomorrow:

11am only


Workout for Tomorrow:

Team workout designed by Sal.


Also remember that Monday is a holiday and we only have one class at 12:00pm.

Have a great Sunday!!!



January 14, 2011

Schedule for tomorrow:




Tomorrow 10am - 1pm

Greg Amundson will be coming in for his goal setting seminar. This is a FREE seminar so feel

free to tell your friends and family. 




I also want to wish The CFSC Team of Badasses good luck tomorrow at Brethren Crossfit in

Morgan Hill.


The competition starts at 930am - 12pm. 


check out brethrencrossfit.com for directions..



January 13, 2011

Limited Schedule for Monday:


12:00pm Class only in observance of the Holiday 




Morning Crew I'll see you in the AM! 7AM



Pics 065 Pics 064 Pics 066 Pics 067 Pics 068

A few Sodium Free Condiments to use:

Sodium Free Seasonings



Workout for Tomorrow:



To be determined, come in and get surprised. 



Note: Look at what we have done for the last 4 days, what haven't we done? This may come up tomorrow.

We haven't done heavy pressing or Dead Lifting, haven't done heavy clean's? It's all available.




January 12, 2011


I hope everyone feels a bit more comfortable with the Snatch after today. Keep in mind that although the movement is challenging, don't let it get you all messed up. Jump and catch a weight overhead.


I tried 3 times to film a quick "how to" snatch video today but unfortunately I can't get it to upload?? I'll try again soon.




For all of you out there who are trying to eat better check out this video and any others you can find from Loren Cordain. 








Workout for Tomorrow:





100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats


This is an individual workout. Keep in mind that your range of motion is key here to compare for next time. The pull up sub will be with bands, the push up's will be with bands (no knees), there is no sub for sit ups or squats....lets get the work done!