CrossFit Krav Maga
San Francisco
1455 Bush Street SF CA 94109
info@kravmaga-sf.com
415-921-0612
Come in and watch a training session and meet the coaches.
New to CrossFit? You must complete six Intro Sessions that are taught one on one, prior to taking class. The cost for this is $399.
Previous CrossFit experience? We offer a test for you to demonstrate proficiency in the movements and bypass the Intro Training Sessions. The cost for this is $60.
« August 2009 | Main | October 2009 »
Helen
3 Rounds for Time
400m run
21 Kettlebell swings
12 Pull-ups
Pr's galore... I think we need to take another field trip to Golden Gate Park and run this one... who's in?
There are still a few spots left for Lake's Pose Running Technique seminar on Saturday from 1:30-3:30. Sign up sheet is on the bulletin board. This seminar is open to non-members if you would like to bring someone.
Pose Running Technique Seminar this Saturday 1:30-3:30. Lake Culpepper will teach you how to improve your running technique, be more efficient and thus run faster with fewer injuries. Come spend some time on Saturday afternoon and learn to love running!
I'm going to continue to post pictures from Saturday's Fight Gone Bad wod. There are so many awesome pictures and you should all be very proud of what was accomplished!!!
Open Gym Policy: I just wanted to make sure everyone is on the same page about using the equipment in the crossfit room during non scheduled class times. There is a level of competency in the crossfit movements which needs to be demonstrated in order to use the equipment without a trainer present. You need to have clearance from either myself or Cip. Come talk to me if you would like to be approved for open gym training.
Officially, Team Crossfit KMSF has raised $15,232 for Fight Gone Bad IV. This truly was a team effort. You should all feel very proud of what you have accomplished!!! Everyone pitched in, helped out, contributed and got this one done. I was told on Friday by the FGB organizers that the deadline for money raised to count towards the awards was today, Monday at 5pm. We haven't yet heard officially, but it looks like we raised the most $$$ for teams 25 and under. Woooohooooo! Great work everyone! As soon as it is official we will announce it! You should feel great about the work you did here, and all the money that is going towards 2 fantastic organizations.
Lake is teaching a Pose Running Technique seminar this Saturday October 3rd from 1:30-3:30. Come learn how to improve your speed, reduce your injuries, and be a better runner. Sign up sheet is on the bulletin board.
Sweat, Heart and Guts! Our team showed up and did us proud! Everyone battled, some hit new PR's, brought intensity, sheer willpower and gut wrenching determination.
Thank you to everyone who did the workout, and to those who came along for support. KMSF was well represented. A special thank you to Mike and Nicole and everyone at Crossfit Oakland for hosting this fantastic event. We are honored to come in and throw down with you guys!
The deadline for fund raising is Monday at 5pm. Right now we are a nose under $15k. I'll have final totals for you tomorrow. There are tons of pictures up on facebook, check out the grit. Mike Yuen also took some fantastic shots. Go Here to see them on flickr.
Update: we are now just under $15,500 for our fund raising efforts!
Be at KMSF at 10:10-:15, and departure time is 10:30am
We are in the 12 noon heat at Crossfit Oakland:
5741 Doyle Street
Emeryville, 94608
All are welcome, friends, family, significant others, come cheer on our athletes.
Celebration lunch following the WOD!!!
See you in the morning!
To celebrate Arthur's Day, today is his 250th birthday, we did a WOD in his honor and then we ran around the corner and had a pint of Guinness.
To Arthur: with a continuously running clock Tabatas of:
Box Jump
Kettlebell Swing
Sit-ups
Squats
Run to McTeagues and finish with a frothy pint
Fight Gone Bad IV is upon us... Here are the details for Saturday's drill:
Last but not least: You guys really knocked it out of the park in yesterday's max effort deadlift. You should all be very proud of what you have done!!!
We are down to the home stretch for our fund raising efforts for Fight Gone Bad IV. The deadline is this Saturday the 26th. Please take a moment and sponsor your favorite crossfitter doing the WOD on Saturday. Every bit helps, even $10. Help us meet our goal of raising $15,000!
Today we went heavy overhead. The Shoulder Press, Push Press, and Push Jerk are three of the nine basic moves in crossfit. It is important that you as athletes have a pretty good handle on the nine basic moves. If there is something you are unsure about you have many resources at your disposal.
First and foremost, you have the Intro Class every Monday and Wednesday at 5:30. This is a fantastic way to improve your fundamentals, work on your mechanics and fine tune technique.
Second, crossfit.com has an extensive library of demonstration videos. Spend some time perusing and learn some skills. I would also highly recommend a subscription to the crossfit journal. It's the best $25 dollars you can spend, and a fantastic resource!
Or, why not ask a trainer? We are usually found in the basement most days between 4:30-7:30. Flag one of us down. If there is something more extensive you'd like to work on, consider doing some 1:1 training. There are several options with varying degrees cost, I'm sure we can put something together to fit your goals and budget.
Last but not least, this week is our final push for fund raising! Every little bit helps, please sponsor your favorite crossfitter! FGB4, you can search by team and team member. Thank you for your support!
A HUGE thank you goes out to our entire Crossfit KMSF squad for coming out to support Cockfight Gone Bad! Cipalicious, LaScalinator, Boom Boom Bui, Niall the Irish Wrecking Ball, and Harry the Hammer... you guys were SUPERB!
I've already had requests to make this a regular event, our new wod: Go Go Dancing for time! So much fun!!!! Cip will have a total for us on how much we raised, all in all the night was a HUGE SUCCESS! Thank you for your support, for making it rain, and cheering on our boys! I don't know about you, but my liver is ready for a rest day!
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.
