2013 Regional Team

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Karla, Cary, Danielle, Lucas, Cara and Elliot.

Congratulations to our team!  They finished 4th after three days of competition.

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Workout

Coach's Pick 

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Today, Americans will visit our national cemeteries and attend ceremonies to honor their loved ones, their friends, neighbors, colleagues, and even some unknown to them -- men and women who gave their lives for a cause and ideal far beyond narrow self-interest. Our fallen service members are the antithesis of the Jay Gatsbys of the world; their sacrifice is the pinnacle of human virtue, a sharp contrast of the perverse and corrupt morals that seem so endemic in our culture.

Memorial Day is set aside to honor the more than one million of our fellow citizens who have fallen in battle since the founding of our Republic. Their service helped to shape us as a Nation and secured, for us and our friends and allies, a world where more people than at any other time in history can live lives free from tyranny. If it were not for their service there is little doubt that we would be living in a much different world today. During World War II, American forces  stopped the rise of a fascist dictator who was ruthlessly and systematically purging Europe of "impurities" - slaughtering millions of innocent men, women and children because of their race, religion, political affiliation or sexual orientation and mental health status. During the American Civil War, the most devastating conflict in our Nations' history, a system of equally horrific oppression was finally ended and a Union preserved. Every generation has produced esteemed individuals who have selflessly answered the call of duty, just as today's 1.37 million members of our Armed Forces continue to carry on that virtuous legacy.

I came of age during 9/11. It bothered me that so few of my generation answered that clarion call to serve. Instead, less than 1% of this nation has borne the burden of over 10 years of war - the longest in our military's  history - and as a result are now suffering the costs of such unjust sacrifice. Last year I made the decision to make it my life's work to address the social and psychological problems affecting our veterans. Several months ago I joined the Veterans Health Administration in Palo Alto to begin this mission - to serve those who have served this nation and sacrificed so much. So during this day of remembrance, lets also reflect on how we can help those who are still with us.

I leave you with a memorial written by Civil War-era orator, Robert Green Ingersoll. I think it eloquently captures the significance of Memorial Day for all generations of our Fallen:
"They died for liberty - they died for us. They are at rest. They sleep in the land they made free, under the flag they rendered stainless... Earth may run red with other wars, but they are at peace. In the midst of battles, in the roar of conflict, they found the serenity of death."

-Brett Dalhberg

Strong

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Sonny at noon.

Sonny's shirt reads, "My girl is stronger than you." It takes a confidant man to wear that shirt.

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Good luck to the team! They are competing all weekend at the 2013 CrossFit Games NorCal Regional.

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Schedule update for the week of the NorCal Regional:

Last class on Thursday 5/23 at 3pm
Closed Friday 5/24-Sunday 5/26
Holiday Schedule Monday, May 27 (Memorial Day): 10 a.m. only

 

Up Straight

P1190010Wes nailing it.

Hips before arms.  In the photo above, you can see that Wes' hips, knees and ankles are fully extended. The dumbbells are starting to float off his shoulders and he is about to press them in the air. His abs are engaged and his back is straight.  A textbook illustration of proper movment.

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Workout

5 rounds for time of:

800 meter run
80 squats
7 Muscle ups 

Hold

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Matt and Megan M team up

Schedule update for the week of the NorCal Regional:

Last class on Thursday 5/23 at 3pm
Closed Friday 5/24-Sunday 5/26
Holiday Schedule Monday, May 27 (Memorial Day): 10 a.m. only
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Workout

Five rounds for maximum reps of:
1:00 Kettlebell Swing, 2 pood
1:00 Rest
1:00 Row for calories
1:00 Rest

Big Week

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Brian during Event 6

Schedule Update for week of the NorCal Regional:

Last class on Thursday 5/23 at 3pm
Closed Friday 5/24-Sunday 5/26
Holiday Schedule Monday, May 27 (Memorial Day): 10 a.m. only

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Workout

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Where to Focus

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The 3 p.m. class.

When drilling a movement during class, coaches often give athletes something to focus on. For example, a coach may tell atheletes to work on keeping your butt and abs tight while going overhead. The idea is to reinforce good movement and, over time, get more efficent and fitter.

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Workout 

Three rounds each for time of:
Row 500 meters
30 Wall ball

Rest as needed between efforts.