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33 posts from January 2011

01/22/2011

I hope everyone enjoyed their Saturday! I hear the 9:00am crew this morning was kicking some ass!!!

 

  

Schedule for Tomorrow:

10:00am Mobility Class with Melinda (schedule change here from Sat to Sun)

11:00am Team Workout

 

 

Workout for Tomorrow:

 

Team Workout designed by Sal

01/21/2011

All weekend classes are hosted in Santa Clara. Tomorrow, we have a free intro to CrossFit class at 9am in Santa Clara. Come in and try it out!

 


 

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

 

Tickets go on sale soon but check with Jason before you purchase them because he is 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.

 

 

 

 

Rope climb technique video:


01/20/2011

KELLY STARRETT MOBILITY CERT MARCH 13TH!!!!

 

If you don't know who this is, visit www.mobilitywod.blogspot.com to learn more. He is also the owner of San Francisco CrossFit. Get excited for this one.

 

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.

 

 

 

The 6:30 class. The ladies are in action lifting heavy objects. Nice work!

Photo-52


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/sled drags (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 

Immediately after 4 minutes is up:

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

 


 

 

01/19/2011

Here is a good look at the 5:30 class recovering from the workout today:

Photo-50

Speaking of post workout... 

Try and eat something as soon as you can stomach some food, especially protein. Your body is in recovery mode and is ready to absorb nutrients. If there are no nutrients to take in, it will pull from other stores in your body causing excessive breakdown. 

 

There is about a 30 minute window to replenish carbohydrate stores. Within this time frame, your muscles are also recovering from damage and are in need of protein. Protein is the priority here! If you skip out on the carbohydrates at this point, it is not the end of the world, just understand that this is the time your body is looking to replenish its energy sources.

 

Make sure you come prepared or eat (quality food, of course) as soon as you can. A couple hours after your workout, carbohydrate intake becomes less of a necessity, so stray away from sugary foods (fruits...etc) and eat more vegetables. In general, make sure you have a good balance of protein, fat, and appropriate levels of carbohydrate. There is more to nutrition than quality and balance of food; timing is also crucial! 

 

Here is a little more detail, that Jason provided, on general hormonal response to food intake:

 

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. 

 

 

 

 

Photo-51
Nice picture of the big 4:30 crew!

 

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 

 

 

 

 

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:

 

Breakfast

Oatmeal with raisins and coffee with half and half        

C, C, F


Lunch:

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, do you guys see a lot of C's????

 

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!

 

Photo1

The 6:30pm Crew
Photo1

 

 

 

01/18/2011

Skill Practice Tomorrow:


Tomorrow you will have some time to get some skill practice in. Take advantage of these opportunities. There are plenty of movements in CrossFit that we do not get a lot of exposure to. If there is any skill or movement you would like to improve, we will spend some time working these. This is an excellent chance for those of you who set goals to get some work in. This can range from a movement, a skill, or even mobility.

 

Some pics from today:

Photo-48

Photo-47

Photo-49

Nice shot of the crew from Tesla Motors working the overhead squat. Looking good for the first time!


 

Workout for Tomorrow:

 

Technique Practice... then

 

Going a bit Longer:

 

"Nate"

 

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

 

 

 


 

 

 

01/17/2011

BACK TO OUR NORMAL SCHEDULE TOMORROW!

 

The holiday noon class today:

Photo-45
Today's partner workout was a blast. Everyone worked together really well and pushed each other extremely hard. If you have never had a chance to do a partner or team workout, make sure you take the opportunity at some point. Every Sunday WOD is a team workout.

 


Paleo Stuff:

 

Paleo BBQ sauce recipe! It was awesome!!! I missed BBQ sauce like crazy. I used it today on some pulled pork I made in a crock pot.


Photo-44

http://www.sonofgrok.com/2009/06/sog-zesty-bbq-zauce/

Ingredients:
- 1 6oz can tomato paste (preferable organic)
- 1 to 1.5 cups of beef stock
- 3 Cloves Garlic
- .5 of an onion
- 2 tablespoons dijon mustard
- 2 tablespoons apple cider vinegar
- 1 tablespoon Extra Virgin Olive Oil (EVOO)
- 1 teaspoon sea salt
- 2 tablespoons chili powder

I made a few modifications: I chose to add habanero and jalepeno peppers for some kick. I also used no sodium chicken stock.

Directions:
1. Dice your onions and garlic as fine as possible. You want your BBQ sauce a little chunky but the more fine you dice these, the better the flavor will spread through the entire sauce.
2. Combine all ingredients in a sauce pan. Whether you use 1 cup or 1.5 cups of beef stock will depend on how thick you want your sauce.
3. Bring sauce to heat on stove with a low setting.
4. Cover and simmer. Stir frequently and taste regularly. The longer you simmer, the more consistent your flavor will be. I simmered for 20-30 minutes.
5. Enjoy!



 

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.

 

Then:

   

10 rounds for time of:

     

5 Deadlift's @ 225#'s

10 Sit Up's

 

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

 

 

01/16/2011

Schedule for Tomorrow:

 

12pm only in observance of MLK Day. On Tuesday we will resume our normal schedule.

 

 

Workout for Tomorrow:

 

A fun team/partner workout!

 

 

 

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

 

1.15.11 

 

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!!!

 

 

01/14/2011

Schedule for tomorrow:

ALL CLASSES CANCELLED

 

 

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. 

 

 

Monday, there will only be 1 class at 12pm due to the holiday.

 

 

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..