CrossFit KMSF

Happy New Year

As we wind down 2009, you guys should be very proud of what you have accomplished.  You've set PR's, then you broke those PR's and set new ones.  You raised close to $20,000 for a few different very worthwhile charities and organizations.  You've been there for each other through the blood, sweat, tears and guts! 

Every day I am so honored to be a part of our little family.  Every day you inspire me to be a better trainer and a better person.  May you enter into 2010 with courage, ferocity, fearlessness, and love.  May 2010 bring you all the things that put a smile on your face.  Thank you for a fantastic 2009, and here's to a 2010 that kicks some butt!  Rest today, cherish your loved ones, nurse your hangover, and get ready for action, it is Full Steam Ahead!!!  See you Saturday morning.

Goals

As the year winds down and we start to think about what's on the horizon for 2010, I want everyone to set some goals.  Whether it's gunning for a berth into the Games or getting consecutive pull-ups, it's important to have focus.  Make whatever it is you are working on part of your warm up, address it every day.  Work towards something in the immediate and something part of the bigger picture.  Write it on the board, make it happen!

If you want to register for the Crossfit Sectionals Do It Now.  The numbers will be capped, and I'm not sure how close they are to the limit.  Your registration includes a spectator ticket.  You can also register as a spectator on this site.

WOD 12-31-09

12 Minutes
As Many Rounds As Possible

25 Squats
60 second sprint

I caught wind that a few folks may be heading over to Kezar to do this, post to comments if you're planning to go.

Yea Burpees!

Muscle-ups, handstand push-ups and Kettlebells OH MY!  You guys smashed Nate today.  It's so cool to see how strong you are getting!  Tomorrow we are hitting the met-con short and fast... Battle Stations!

WOD 12-29-09

10-9-8-7-6-5-4-3-2-1

Box Jumps
Burpees

rest

3-3-3-3-3
Front Squat

Just a reminder to everyone that we are closed on Thursday and Friday, the 31st and 1st.  Have a safe and Happy New Year! 

Welcome back Robert, you were definitely missed and we're happy to have you back!

Who's Your Girl?

I want to know 3-5 of your favorite benchmark wods and the 3-5 that are your least favorite.  They could be girls, they could be heroes, anything that is benchmark... Post to comments, or just tell me this week. 

Are you working on your goals for 2010???  Don't let Cip fill them out for you on the whiteboard, put one up before he does.

WOD 12-29-09

Nate

As many rounds in 20 minutes:

2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings

Ready for Action

I hope everyone had a fantastic holiday weekend, now that you're rested I'm sure you're feeling the need to burn off all that good eating and drinking.  I know I am.  I'll give you a workout you can do on your own today, and I'll also post something for tomorrow, however we may make some adjustments as the remnants of the holidays work their way out of our systems.

Sectionals are 3 months away, cut the sugar out of your diet!  Start fresh on Monday, no sugar.

WOD 12-27-09

4 Rounds

50 Double-unders
400m run

WOD 12-28-09

1 Mile Run

5-5-5-5-5
Shoulder Press

3-3-3-3-3
Push Press

1-1-1-1-1
Push Jerk

Merry Christmas!

Merry Christmas, merry Fitmas, and happy holidays to you.  Have a fantastic holiday, enjoy your friends your family and all your loved ones.

Registration is now open for the Norcal Sectionals happening March 27-28.  Go to the Games Site to register.  There were a few glitches yesterday because of all the demand, but it now seems to be rectified.

WOD 12-24-09

Run a 10k

Tomorrow is a rest day, you've earned it.  Have a fabulous holiday!

Goals

After chatting today in the gym about what's on the horizon in the next few months, we've come to the conclusion that goal setting is a must for 2010.  You have about a week to think about what it is you would like to accomplish.  Think about something in the short term and something longer term.  For example Elizabeth wants to have 20 consecutive pull-ups by the end of January, and longer term she wants to get her Olympic Lifts big... 70's Big I think.  

Maybe your goal is to get into the Games, so start with the Sectionals.  Perhaps your goal is to lean out more, or improve your 5k or 10k time.  Maybe you want to do 10 Overhead Squats at body weight.  Think about it, something immediate that will parlay you into the longer term.

Write it up in the whiteboard, you're committed, make it happen!

WOD 12-23-09

12,000 lbs Ground to Overhead any way.

Check out this inspiring story about Natalie Woolfolk-Burgener.  It's a few years old, but a great story nonetheless.  Since it was written she married Casey Burgener and competed in the 2008 Olympics.

Holiday Schedule

Holiday schedule for this week, we will be closed on Thursday and Friday for Christmas Eve and Christmas Day.  We are back in action on Saturday the 26th.

Next week we will also be closed on Thursday and Friday for New Years Eve and New Years Day, back with classes on Saturday the 2nd.

WOD 12-22-09

5 Rounds

3 Snatch 95#
15 Overhead Squats 95#
400m run

Keep working on your Burgener Warm Up!

Registration for the Sectionals will be open on Wednesday the 23d at 1pm PST.  Keep tuned to the Games Site for up to the minute information.

 

Norcal Sectionals

whhheewwww, is it Sunday already?  Playing a little catch up here...  It was great to see everyone out on Friday night!  Thank you for coming out and supporting Cip as we celebrated his 5 year anniversary at Underground SF.  It is always my favorite weekend WOD, dancing for time!

To those of you who made it in for class yesterday, well done!  Not an easy fete, but we say, we will train your fitness and train your liver.  Nothing like a sweaty WOD to burn off a hangover.  If you missed Saturday's WOD, not to fret... Monday is a rest day and you can play catch up on what you missed.

WOD 12-20-09

3-3-3
C&J

3-3-3
Back squat

3-3-3
Snatch pull

And last but not least, the NorCal Sectionals have been announced:

NorCal Sectional: March 27-28
Archbishop Mitty High School, 5000 Mitty Avenue, San Jose, CA 95129
California (North of San Luis Obispo County)
Regional Seeds: 20 men, 20 women

Crossfit HQ launching a special Registration Website with detailed information on each event, hopefully on Monday, December 21st. Athlete and spectator registration for the Sectionals will open at launch.  Go to the 2010 Crossfit Games Site for detailed information and a link to register, Monday the 21st. 

Merry Fitmas - UGSF Anniversary Party

See you tonight at 10pm!  424 Haight Street.  This promises to be epic, we work hard, we play harder!  Come celebrate a fantastic 2009, and all your hard work.  You earned it!  See you there...