CrossFit KMSF

New Sport?

Today's USA vs Canada hockey game was quite possibly the most exciting sporting event I have watched.  I had no idea hockey is so much fun to watch, and probably even more fun to play!  I think it pretty much hits on all 10 points of fitness.

1. Cardiovascular/respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy

I wonder if the ice rink at Union Square would let us have a throw down?  I'm all for putting hockey on the list of regularly learn and play new sports.

 

WOD 3-1-10

2x 400m run
rest as needed

2 x 800m run
rest as needed

1 mile run

rest

3-3-3-3-3
Front Squat

Saturday Morning

Attention Polar Bears, if you are thinking about a swim tomorrow, make sure you check out the water quality-conditions before you go.  When there are heavy rains like we had today and off and on for the past few weeks, often there is sewage overflow into the bay.  Also, I know there was a major sewage spill recently in Sausalito.  Be sure to check the water conditions before you go.

This weekend is your last opportunity to register for the Sectionals. 

Go Here to register.  Our Sectional takes place March 27-28.

WOD 2-27-10

12 Minutes
As many rounds as possible

400m run
25 Box Jumps
10 Pull-ups

rest

3-3-3-3-3
Push Press

****************************

Just a reminder that 10-11am Saturday morning is Games Prep training time, and no open gym.  If you want to stay for open gym after 11 you are most welcome.

Get Your Gun

Here is the latest idea for our next CFKMSF field trip: going to the shooting range.  We could go on a Saturday afternoon as a private group, incorporate some running and shooting drills.  See how much your shot is thrown off by fatigue.  Let me know if your interested, we're pricing out the options.  You must know how to use a hand gun for this outing.  If you want to learn how to shoot a gun, that is a different trip, and one we could also easily put together.  Post to comments if you are interested.

WOD 2-26-10

For Time
4 x 800m run
rest 2 minutes between each run

If you get rained out, then 100 burpees for time.

Rest Day

A couple of things on the horizon:  If you want to register for the Sectionals, this coming Sunday is your last day.  Go to Crossfit Games Site.   You can also register to attend as a spectator.  I know they also need volunteers, which is a great way to experience the games.  I know with the hundreds of competitors that will be there, they need all the help they can get.

We've been talking about having a BBQ get together at James' place.  It's also been discussed a potential 5k run at the beach which is close to his house.  Let me know your thoughts on that: run, bbq or both.

Robb Wolf is teaching his nutrition seminar at Crossfit One World on Saturday March 6th.  Lake, LaScala and myself will be there.  I cannot recommend this seminar enough!  Absolutely worth every penny.  Come check it out, you can register on the  One World site.

Thursday 2-25-10 REST!  You earned it.  We've gone hard this week!  Of course you are always welcome to come in and make up something you missed.  However, this might be the rest day I show up with a cooler of beer.  Drink the beer and then we have an ice bath.  Or better yet, go jump in the bay.

This guy has it right.  This picture HAD to be taken in Northern Idaho.

Don't Miss Your Strength Training

When I listen to talk radio it is usually KNBR, because in my world most news has a ball in it.  However, I've been sent this article by a couple of people, who are avid NPR listeners.  It's worth a read when you have a moment.  Check it out.  While this isn't news to us per say, it's great that the general populous is catching on.  

On that note... with much anticipation, I bring you tomorrow's WOD:

WOD 2-24-10

9-6-3-6-9

Deadlift 275/ 185
Overhead Squat 135/ 95

rest

3-3-3-3-3
Push Jerk

Registration Closes Sunday

If you are planning on competing at the Sectionals, you have to register before this Sunday February the 28th, 2010.  Registration will close on Monday the 1st. 

Go Here  to register.

 

WOD 2-23-10

4 Rounds, 3 minutes each with 1 minute rest between rounds

25 Double-unders
10 Sumo Deadlift High Pulls 135#/95#
Max Burpees

Score is total burpees.  Compliments of Austin B.

Box Jump My Arse

A HUGE Congrats goes out to Elizabeth, who at long last conquered her nemesis the Box Jump!  This has been a monkey on her back since she has been crossfitting.  To see her get 10 in a row Saturday morning just about brought tears to my eyes I was so proud.  It really goes to show what tenacity and hard work will do, you can conquer anything you set your mind to do.  Well done Elizabeth!!!!

 

I hope everyone had a great rest day.  I was planning on a run up Twin Peaks today, but the pouring rain deterred me.  Kudos to those of you who got up and ran the Year of the Tiger 10k this morning.  If you rested as I did, then you'll be ready to tackle this little gem I have for you tomorrow.

WOD 2-22-10

AMRAP 3 mins
5 Rounds Total

5 Power Cleans 165#
10 KB Swings 2 pood
10 Box Jumps

rest 3:00 between rounds

rest


Back Squat
3-3-3-3-3

Saturday 2-20-10: WOD

Read it and weep...  See you in the morning!

100 Double Unders
30 KB Squat Cleans
30 Toes to Bar
30 Box Jumps
30 Push Press #75
30 KB Thrusters
30 Pull-ups
30 Burpees
100 Double Unders

All Polar Bears

Calling all Polar Bears... it's been suggested that we participate in the Escape From Alcatraz Triathlon.  I have heard through the Crossfit loop that many Crossfit athletes have competed and won or placed highly in triathlons without ever training for them specifically.  This one is after the Sectionals but before the Regionals.  Let me know if you're interested...

Between now and the Sectionals March 27-28, I am closing off the early Saturday morning open gym time to competitors only.  We will be using this time for Games Prep.  We will resume business as usual at 11am for class.

Today, Friday you should rest.  Saturday morning we're doing a big chipper, ala 2009 Crossfit Games.  I'll post the details of it later today.

 

10 Points of Fitness

Fitness defined by Crossfit as such:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Today was brutal, no one would say otherwise.  That said, after today's WOD, what area do you need to address.  Train your weaknesses!

Rest Tomorrow, 2-18-10.  Or come in and make up a WOD, work on a skill, practice a movement.