CrossFit KMSF

Week of Strength

There's been a lot of guts and determination this week at Crossfit KMSF.  We came back from the Games inspired and really hit it hard.  We had games inspired workouts on Monday and Tuesday incorporating OH lunges, Heavy bag runs and Snatches.  Wednesday we hammered Nancy, and also wished Jeff a happy "35."  Today many of you hit PR's on your hang power cleans.  All in all superb effort, grit and determination.  If you are resting tomorrow, enjoy it.  We'll work on Muscle-up progressions on Saturday.

This Saturday is the Nutrition Seminar: 1:30-3:30.  It is open to anyone who wants to attend, $30.

Nutrition Seminar This Saturday

Nutrition Seminar

Saturday the 18th of July
1:30-3:30pm
$30

• Learn what and when to eat for peak performance
• Decrease body fat while increasing lean muscle mass
• Paleo and Zone Dieting
  
• The truth about dietary fat and cholesterol
• Keep you Metabolism firing evenly so your energy levels don't drop
• Navigating Menus and Adult Beverages
• Finally lose those last few pounds that won't seem to disappear

Flag me if you have any questions.  The sign-up sheet is on the bulletin board in the lobby.  This seminar is open to anyone who wants to attend.

CrossFit Games 2009

David and Shalini both took some fantastic pictures at the Games.  I'll continue to post them throughout the week in addition to our own box's pics.

Crossfit Games

What a weekend!  Here's a few shots, with more to follow:

Crossfit Games Day 1

There is definitely a buzz in the air here in Aromas.  Today was the team competitions, tomorrow begin the individual competitions.  Today Lake and I ran the logistics for the team relay race, while Nurse Elizabeth bandaged up lots of torn up hands, and other medic duties.  Here are a few shots of the activity here on the Ranch...

And last but not least... Where's Waldo?

Anticipation!

Fantastic effort on today's wod.  I asked all of you to give me everything you had with intensity and drive, and You Delivered!

4 Rounds for Time
Run 400m
50 Squats

The 2009 Crossfit Games begin tomorrow.  See you down at The Ranch: Aromas,Ca.  Not to be missed, this year's event promises to bring fierce competition and unparalleled levels of fitness.  For those of you who cannot make it, enjoy your rest day tomorrow.  Cip is running the show on Saturday, there will be classes, business as usual.  I will do my best to post some pictures over the weekend.  Go to the Official Games Site for upto date information on the events of the weekend.

 

Nate or Mary

Complete as many rounds in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings

or

5 Handstand Push-ups
10 Pistols
15 Pull-ups

Anticipation is building for the weekend.  Be sure to pack your hoodie, hat, sunscreen, sun glasses, camera and cooler.  Wear layers and be prepared for cool mornings and evenings while pretty warm in the daytime.  Great opportunity to pick up some cool CF t-shirts.  All the info you need for the weekend is on the Official 2009 Games Site.  Lake, Nurse Elizabeth and myself are on staff and will be there all weekend.  See you in Aromas!

2009 CrossFit Games

The Games are upon us.  I encourage all of you to make it down to Aromas if at all possible this weekend.  All the information you need for the weekend is on the Games official site.  Many of you have already organized to carpool, post to comments if you have room in your car or are looking for a lift. 

 

Today's Wod:
3 Rounds for Time
50 Box Jumps
40 Kettlebell Swings
30 Pull-ups
20 Double Unders
10 Handstand Push-ups

Dirty Rascal

All classes today wrestled with this dirty rascal.  The intro class pictured below did a scaled version.  Niall, our Irish wrecking ball, had the best time.

3 Rounds for time
Run 800m
30 Sumo Deadlift High-pulls 95#/75#
30 Ring Dips

There were some good looking shins following the SDHP!  Ben you are lucky Jonathan didn't pull a choke defense on you!

Love love love Burpees

Some of you were not quite wrecked from that last cycle, all the LDR's showed up with a spring in their step for this little gem:

100 Burpees: at the top of each minute do 10 Double-unders and then continue with the Burpees until you have completed 100 total.  Wod takes as long to finish as the Burpees take with the Double-unders every 60 seconds.

These girls got it down!

The CrossFit Games are a week away!  If you are planning on going, try to carpool.  Traffic will be awful as they are expecting a few thousand people.  Post to comments if you are planning on going, which days, and if you have room in your vehicle.  Go here for all the info on the weekend.

Have a great holiday weekend everyone we are closed Saturday and Sunday!!! See you on Monday.