CrossFit KMSF

1 Bar of Death

For Time
10-9-8-7-6-5-4-3-2-1
Deadlift
Hang Power Clean
Shoulder Press

Set your bar at one weight that you can do all three lifts, and shoot for finishing this WOD in 15 minutes.

Our Fight Gone Bad fundraiser is right around to corner.  Mark your calendar for Saturday the 12th of September, 9pm.

Snatch for Time

Yesterday's squad after a WOD of sprinting and snatching.

5 Rounds for time
15 Power Snatch 95#
Run 400m

Free Crossfit Intro Class

Tomorrow, Saturday the 29th at 12 Noon.  This class is open to anyone who wants to attend and a great way to get your feet wet if you've always been curious about Crossfit.  Come give it a try, you will love it! 

See how much fun we have!

Your 2 cents...

Nate is a gruesome wod!  I think the consensus of the modified version was worse than the Rx.  We subbed the Muscle-ups for 8 Ring dips and 8 Pull-ups.  Shalini shows a great backward extension into the kip.

Nate
As many rounds in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Lots of great discussion going on about nutrition.  Check out Robb Wolf.  He is an amazing source of nutrition and its practical application. 

Also I read this interesting article the other day about sugar and the American Heart Association's recommendations around it.  If you've read Gary Taubes "Good Calories, Bad Calories" you know to take what they say with a grain of salt.  It is alarming how much sugar the average American consumes.

Finally, this article appeared in the WSJ on August the 12th.  It has caused quite a stir, some even calling for the boycott of Whole Foods.  I think it hits the mark in many ways.  Crossfit.com linked to it today, and I'm very curious to read the comments it ensues.  I can personally attest to the diabolical state of the National Health in England, having lived there for 5 years.  Everyone I knew who could afford private health insurance had it. 

Post thoughts to comments.

Free Intro - Fundamentals Class on Sat @12

Running our WOD today in two heats, this one was a stinger!  The intensity was as high as the room was sweaty.  Great work everyone!

Saturday at 12 noon, Lake will be running a Crossfit Intro - Fundamentals Class.  This is your opportunity to work on technique and refine your movements.  If you have friends, co-workers or family who have always wanted to try Crossfit bring them along.  This class is open non-members and is free.

Many of you know I've been doing a variation of the Zone the last couple of weeks.  Lake and I decided to do Paleo Zone on the lead up to FGV IV.  I'll take your Paleo Zone and raise you a Cruciferous  Zone.  I've been compiling about 90% of my daily carb blocks out of Spinach, Cabbage, Cauliflower and Broccoli and Kale. (yes including breakfast!) 
This family of vegetables contain phytochemicas, particularly sulforaphane.  Studies have shown sulorphane can stimulate enzymes in the body that detoxify carcinogens before they damage cells.  Cruciferous Vegetables are also know to reduce oxidative stress.  Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. (or metabolic waste)  Now, I'm not saying to have to take it to the extreme as I am, but everyone could benefit from more Cruciferous Vegetables in their diet.  For more info on the Cruciferous Vegetable Family go here.

And last but not least, a HUGE Congrats to Tamara and Dave Parks, now family of 3.  She had a bouncing baby boy today.  Everyone is healthy and happy.  Lots of love to you Tamara, we miss you, and wish you all the best!

 

FGB IV Fund Raiser

Some exciting things are on the horizon at Crossfit KMSF!  First and foremost save the date for our Fight Gone Bad fundraiser, Saturday the 12th of September at Underground SF.  We will have a select open bar to start the evening at 9pm, and our auction begins at 10pm.  We have some really cool items for the auction, and when it's over, you can dance all night long or at least until 2 and Cip tells you to leave.  SAVE THE DATE!

Lake Culpepper and Jeff Barney spent the weekend getting certified for Crossfit Endurance.  We are now an official Crossfit Endurance Affiliate, which is super cool!  If you have ever wanted to improve your running this is your opportunity.  Stay tuned, we have a seminar on deck for you.  I know I will be front and center for this.  I'm awful at running and would love to be better at it.  Maybe then I wouldn't dread it so much.

Go here to make a donation to Fight Gone Bad IV.

Are you wanting to work on your Crossfit Fundamentals and cannot make it to the Intro class on Monday and Wednesday at 5:30?  If so, come and talk to me.  I have some options for you.

 

Weekend Burn

After celebrating Cip's birthday on Friday night, many of us were a little slow out of the blocks Saturday morning.  Welcome back to Robert who spent the last week in Ibiza, and had the music playing to show it.

For Time:
Run 1 mile
50 Sit-ups+ 45# plate
25 Jumping Squats + 45# Barbell

Thrusters

Lots of sweat, guts and heart after this one.

100 Thrusters for Time

Cip beautifully shows the overhead locked out position, he has the bar bisecting his center of gravity, pushing his head through and fully extended.

Come celebrate with us tomorrow night for Cip's Birthday at Underground SF, and see an equally beautiful demonstration of full liver extension.  See you there!

G.I. Jane

Elizabeth said that is what this WOD is called, I call it hell!  By the way, the 6:30 class smoked the 4:30 class.  They did ALL their pull-ups from the jump off the burpee, no boxes.

100 Reps for Time
Burpee + Pull-up

Helen Throws a Hammer

3 Rounds for Time:
Run 400m
21 Kettlebell Swings
12 Pull-ups

Obviously, this isn't from today's WOD, but taken a couple of months ago when we took a field trip.  It was rather interesting the looks we got while running Helen in Golden Gate Park.  Where would you like to take a Crossfit field trip?  Post to comments, we can probably make it happen.  I'm thinking Crossfit Costa Rica?  Or perhaps Crossfit Underground SF this Friday night to celebrate Cip's birthday?  Tabata Irish Car-bombs anyone?