Get Smart

DSC03162K-star delivering a ton of info.

As I grew up my grandmother always told me to never stop learning. She believed that no matter how smart we were or how much we knew about life, there was always more to learn.  Today we had the privilege of having Kelly Starrett come in and talk with us about training the injured athlete. There were no absolutes or definitive answers.  He did, however, provide us with a framework for getting athletes from 70% to 150%.   He empowered us to go out and learn as much as we could, distill the information and use it to heal, train and improve ourselves and our athletes.
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Workout:Broken Jackie
250 Row
45 pound Thruster, 15 reps
9 Pull-ups
Rest as needed.  Complete 5 rounds total.
The goal is to set a time in the first round to maintain in each subsequent round.

The CREW

DSC03143Our crew.

Keeping our gym clean is a large task. Everyday we sweat, bleed and throw chalk everywhere. Have you ever wondered how all the chalk gets cleaned up. It is time to give our thanks to the cleaning crew. We have acquired a group of guys that come in late at night, when we are all asleep and clean the gym. A big THANKS to our crew...you guys make it all possible.

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Hula's Party is Tonight at 6:00pm
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NO CLASS TODAY

Recovery

DSC03131Dave with a new grip.

We all know that to succeed at Crossfit we need to look at more than just the workouts. We are well versed in maintenance now thanks to the KStar. We have been educated and understand how important nutrition is by Robb Wolf.  Rest is possibly the forgotten piece of the puzzle. Good sleep and stress free time are often a luxury we can't afford.  Max says it the best: There is so such thing as over-training.  its just Under Recovery!!!

How do you make sure you get your rest and recovery? Post thoughts to comments
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Don't forget to RSVP for Hula's
Saturday 6pm
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Workout: 4 rounds of:
Row; 22 calories
35 pound dumbbell Walking Lunge, 22 steps
Rope Ascent "Double Up"
Rest as needed
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There is still time to sign up for
"Training the Injured Athlete" with Kelly Starrett
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There will be no Saturday 10am Class.

Community

DSC03083Laurie learning the kettlebell swing

CrossFit from the start has been community developed program. What started as one small gym and a handful of trainers is now 1,000 affiliates world wide. Each affiliate is aCrossFit all its own. Not two are alike. We are all unique in our own way. Below are some links from three affiliates that show how diverse a community we are.

CrossFit Balboa: Becoming Batman & Becomning Batman 2
CrossFit Norcal: Paleo Vs. Type 1 Diabetes & Paleo Vs. Type 1 Diabetes 2
San Francisco CrossFit: Stretch your psoas people.  & Simplicity

Do you check out other affiliates site? Post thoughts to comments.
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Tonight is Community Night. The 5pm 6pm and 7pm Classes are open to anyone interested in our program. If you or your friends have ever wanted to try some high intensity functional movements, tonight is your chance. No experience necessary. Cost is $15.
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It is not too late to sign up for "Training the Injured Athlete"  with Kelly Starrett.
March 14th 9am-4pm.
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Remember to RSVP for Hula's on Saturday.
Festivities start at 6pm.

Learning

DSC03050 Jesse teaches his athletes the deadlift.

One of the greatest things about CrossFit is there is no end to our development. We start all of our athletes with the basics, the squat, deadlift and press. Athletes then move on to more complicated movements and heavier loads each at their own pace. Learning new skill and drills is an essential part of our training. Never being content with where we are as athletes is what keeps us moving in the right direction. We are always training today with an eye on the future. Take the time now to learn something new or get better at something old and you will progress. Remember a little change now makes big changes down the road. What's your current skill nemesis? What are you doing to get the better of it?
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Athlete Achievement
Ryan's Muscle Up 

Coach D's Muscle Up
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Workout:  Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

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Remember to RSVP for Hula's on Saturday.
Festivities start at 6pm.
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It's Time to Party

DSC03021Sara and Ryan 

During any given group class it is not uncommon to see a collegiate athlete, a mortgage broker, and a nurse all working out together. If you are lucky enough to come at different times of the day you will see a completely different set of athletes. This Saturday night is a chance to hang out with everyone. Danielle and I are off to a great start in our new box.  We want to celebrate our community and show our appreciation... so we are throwing a party at Hula's downtown! Everyone is invited, however we need a good count so we can reserve enough space and order enough food.  Please RSVP below.  The festivities will begin at 6pm.

Sign up here: Hula's RSVP
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WOD Video
Back Squat - Ring Dip
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Workout:
21 Rep Back Squat
Then,
Press 3-3-3-3-3-3-3

5 EXERCISES

DSC02813Tamara from Tucson.

Back in the day when Greg and Lauren ran CrossFit in the corner of Cladio Francia's Brazilian JuJitsu Dojo, and around the time the message board first came up on the site, Greg posted a fun question: 

"If limited to only 5 exercises for your lifetime, what would you pick?"

Greg had what he thought the answer should be. I only remember what one of the five was, I think because it was the only one that I got wrong or different from him. So what do you think they should be? Specify the distance if you choose run, swim, row, bike etc. and don't worry about the load or reps with the other exercises. The question was posted again later, but this time on the main site in 2004: http://www.crossfit.com/mt-archive2/000534.html

Post answers to comments.

-Cave Dave

Workout:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Filthy Fifty...[wmv][mov]
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It is not too late to sign up for "Training the Injured Athlete"  with Kelly Starrett.
March 14th 9am-4pm.

Coming Together

DSC02877 Saturday class in the midst of it.

In today's class the energy was electric. All of those who were there put out a great effort. The athletes who were standing around for their heats, stepped in and helped there fellow competitors fixing collars, aligning bars and cheering others along made today a blast.

We have added a new section to our website. The "Client Survey" is up and running. If you have a spare moment we would appreciate your opinions of how things are running. The first responders seem to agree that we need more social functions. We have decided to throw a party. Saturday the 14th after "Training the Injured Athlete" with Kelly Starrett will be getting together for food and drinks at Hula's. Details and an RSVP link will be on the site on Monday.

Progressing

DSC02842Carmen learning the back squat.

Progress is made through our consistent efforts, focus, and determination to succeed. The steps that need to be taken to reach our goals become more clear the more we refocus our efforts; our aim becomes more precise and we do not let things like laziness get in our way. Goals should be clearly defined so that we cannot cheat ourselves. There are so many things to get distracted by these days and it is easy to get swept in the mirage of life. We have a new month on our hands and spring is approaching fast! Maybe it’s time to refocus our goals that we’ve set for ourselves for this year or perhaps even find some new ones that we’d like to aspire to! Take some time and reflect on where you are now and the things you want to accomplish in the near or distant future…take aim and stay fired up!

I know I want a sub 3 minute Fran before my birthday in April and I feel like I have a pretty good idea of how I need to train to achieve this goal because of my consistent efforts towards strength gains. One major area I need to work on is my flexibility so that I am in a stronger/more upright position in my front squat so that I can get a more effective and efficient vertical explosion in my thruster!

-Jesse "Baz"

Workout: 2 Minute Defense...[wmv][mov]
5 rounds of:
135 pound power clean, 1 rep
135 pound hang squat clean, 3 reps
135 pound Jerk, 2 reps
Sprint 200 feet
Rest 2 minutes, repeat.