CrossFit KMSF

Squad Ciso

As most of you know already, the T-shirts we had printed for the team for Sectionals contained a typo, spelling out “CrossFit Krav Maga San Franciso”. That was my typo, present in all of my initial designs, and those designs are what the T-shirts were based on (although I didn’t design the shirts themselves).

I just realized that this makes an appropriate April Fool’s Day post, although it’s sadly not an April Fool’s. Anyway, yes, our team T-shirts proudly displayed my apparent inability to spell “San Francisco”, for which I apologize. But it’s possible that the “’Ciso” moniker will stick.

—Tadhg

WOD 01 APR 2010

Rest.

Tomorrow’s a rest day, so either rest or come in and work on something you missed.

Photo: CrossFit KMSF/Krav Maga San Franciso, by Kevin Wong.

Post-Sectionals 2010: Targets and Goals

We gave a great showing at the 2010 NorCal Sectionals, and after months of training it’s time to look beyond it. What other events are you planning to take part in this year? Regardless of event participation, what are your fitness-related goals for the rest of 2010? You don’t have to have them, but they can be an excellent aid to focus and determination.

—Tadhg

WOD 31 MAR 2010

“Annie”

50-40-30-20-10 of:

• Double unders.
• Situps.

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Photo: Zac Hunter during the run/overhead squat workout, by Michael Yuen.

2010 NorCal Sectionals Results

The 2010 NorCal Sectionals results have been posted. David Bui finished in 30th place, an awesome performance. His best individual event was the nasty chipper that finished off the weekend:

• 25 burpees.
• 100-yard Walking Lunge
• 5 Rounds of:
  • 15 Dumbbell Shoulder-to-Overhead (40/25lbs)
  • 100-yard Dumbbell Farmers Walk (40/25lbs)
• 25 Burpees
• Row 500m
• Run 450 yards

David was in 21st place for that one, with a time of 17:58. Inspirational stuff, well done again David!

Other CrossFit KMSF results:

• Matt LaScala 157th
• Robert Becker 180th
• Niall O’Higgins 188th
• Zac Hunter 198th
• Tadhg O’Higgins 244th
• John Cruz 248th

Once again, great work all!

—Tadhg

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WOD 30 MAR 2010

“Grace”

30 Clean and jerks at 135 pounds.

Post total time.

Photo: Robert Becker during the thruster/kettlebell swings/pullup workout, by Michael Yuen.

2010 Sectionals

I’ve been having trouble getting through to the scores for the games, so I can’t answer the burning question of whether or not David Bui, our best performer over the weekend, made it to Regionals. He did put in a fantastic performance on the final workout, the “chipper”, showing a tremendous amount of heart, and overall did really well and should be proud.

So should the rest of our competitors—we had seven there, and all of us did the workouts without scaling them. Four qualified for day two, a pretty good ratio. So: Robert, John, David, Zac, Niall, and Matt, you should all be proud of your efforts!

For those of you who’ll make it in tomorrow, next up is “Nicole”.

WOD 29 MAR 2010

“Nicole”

AMRAP 20 Mins

• 400m run
• Max rep pull-ups

count rounds and # of pull-ups

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Thanks again to our athletes for giving it your all; to Kat, Lake, and Cip for doing such a great job coaching us; to everyone who came out to show support, you all rocked; and finally to all the volunteers at the event.

—Tadhg

Photo: David Bui during the run/overhead squat workout, by Courtney Sullivan.

2010 Sectionals Almost Here

Friday is a rest day, and there are no classes this weekend, because of this weekend’s Northern California Sectional Qualifiers for the 2010 CrossFit Games. Time to rest up and get ready to bring it on Saturday!

Good luck to everyone competing! Hopefully plenty of the rest of you will make it down as spectators. The workouts for Sectionals competition on Saturday are as follows:

2010 NorCal Sectionals Workout A

In 6 Mins

• Run 800m.
• Max rep overhead squats (115/75lbs).

Scored by total number of overhead squats.

2010 NorCal Sectionals Workout B

AMRAP 10 Mins

• 7 Thrusters (115/75lbs).
• 12 Kettlebell swings (53/35lbs).
• 7 pullups.

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But before then: rest!

Lake will put up any Sectionals-related posts he can, and I'll be back filling in for Kat on Monday.

—Tadhg

Photo: “Raccoon sleeping in a tree” by tambako

Sexual Activity and Athletic Performance

It’s a long-held belief by a lot of coaches and athletes that one should abstain from sex shortly before competition, and in some cases for extended periods before competition. Does the science back that up?

Typically enough, the answer seems unclear. National Geographic’s summary suggests that longer-term abstinence (months) is almost definitely not helpful, whereas shorter-term abstinence (days) depends on the individual. The consensus seems to be that an ideal mix of alertness and anxiety produces maximal performance, and that sexual activity could either disrupt that mix or make it easier to attain, again depending on the individual and their circumstances.

I strongly suspect that sleep quality and quantity play a larger part than sexual activity, but that’s a post for another day.

—Tadhg

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WOD 25 MAR 2010

Run 1 Mile

Rest. Use the foam roller.

For those not going to Sectionals: do a deadlift 5x5.

Photo: “I am still raising money for prostate cancer” by Malingering.

Filling In

I'll be posting the WODs for Kat while she's away—don't worry though, I'm not making any decisions about what they are!

—Tadhg

WOD 24 MAR 2010

AMRAP 12 Mins

• 12 Box jumps
• 7 Pull-ups
• 12 Push Press 45# bar

Rest.

3x3 Power Snatch.

Dynamic Duo

I'm so excited and thrilled for you guys.  You've worked very hard over the last few months.  Trust your athleticism, your preparation, and most importantly have a great time!  You are in excellent hands these next few days with Cip and Lake.  They are in your corner, and I'll be shouting from half way around the world.  Give it your all, have fun, and be proud of what you have done to get here.  I'll see you Sunday the 4th at the Lookout!!!

 

WOD 3-23-10

Run 5k

Overhead Squats

Let's attack WOD A from the Sectionals

WOD 30-22-10

Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

Take A Crack

I think we ought to give WOD 2 for the upcoming sectionals a crack...

WOD 3-20-10

Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

If the great outdoors is calling you, then a run to the Lyon St. Stairs, 2 times up and down the stairs and run back is also a killer option.