CrossFit KMSF

Cowboy up, affirmative!

Everyone stepped up tonight and tested their metal on the 10k run.  Lake put together a great route, running from Crossfit KMSF to San Francisco Crossfit and back.  For many of you, it was your first time running that distance.  Way to get it done, it was impressive and inspiring to see the effort and intensity that came from ALL of you.  Everyone brought it, and everyone embraced the "train your weaknesses" philosophy tonight.  Enjoy your rest day tomorrow, definitely well deserved following this last cycle.  If you aren't resting tomorrow, we have something extra special for you.

Everyone had a smile on their face when they saw Jonathan tonight.  He's been out for the past couple months recovering from a serious burn.  Welcome back Jonathan, you've been missed!

For the holiday weekend, we will be closed on Saturday the 4th and Sunday the 5th, back in business on Monday the 6th.  Have a fantastic weekend if I don't see you before.

Thumped by Eva

"Eva"

5 Rounds for Time
Run 800m
30 Kettlebell Swings 2 pood
30 Pull-ups

Necessity being the mother of invention, a 2 pood kettlebell appeared.  Is it ghetto or showing ingenuity?  This WOD was brutal, in fact this entire cycle has been brutal.  What's on deck for tomorrow follows the same theme.  Don't worry, you won't have to run the 5k route twice.  We have a great route mapped out for you, very scenic and San Francisco, compliments of Lake.

What's In Your Diet?

After having A LOT of fun this weekend, I woke up this morning feeling like my diet needs to get back on track.  Yes, I love a bacon cheese burger, but as they say garbage in... garbage out.  My performance on today's WOD definitely reflected all the fun I ate and drank over the weekend.  There have been many questions and discussions going on recently about diet and nutrition.  So it is time to have a...

Nutrition Seminar

Saturday the 18th of July
1:30-3:30pm
$30

• Learn what and when to eat for peak performance
• Decrease body fat while increasing lean muscle mass
• Paleo and Zone Dieting
  
• The truth about dietary fat and cholesterol
• Keep you Metabolism firing evenly so your energy levels don't drop
• Navigating Menus and Adult Beverages
• Finally lose those last few pounds that won't seem to disappear

Flag me if you have any questions.  The sign-up sheet is on the bulletin board in the lobby.  This seminar is open to anyone who wants to attend.

Pink Saturday

As Saturday's class grows, it's becoming apparent that we need a second class added to the schedule.  Playing musical WOD's, or catch up on missed WODs leads to a lot of chaos.  Would you prefer to come earlier at 10 or later at 12 if I add another class to the scheule?  Post to comments.

Yesterday's class was a combination of catching up on Nicole, and a new WOD that was interesting and brutal!  I think the 800m run has to be the WORST distance.  It's too long to sprint, and too short to feel an even pace.  Taking full advantage of the nice weather, an 800m run through the TL 4 times definitely kicked off the weekend.

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Have a Happy Pride everyone, or however you choose to spend your well deserved rest day, get out there and enjoy the sunshine and warm weather!

Train Your Weaknesses

Last night as Cip and I were on our way out the door, we stopped to check what today's posted WOD would be, mentally preparing for what was on deck.  As Cip groaned seeing the Hang Power Cleans I thought to myself, YES!  I love those.  Everyone has the components of the WODs they love, and those that are your nemesis.  Whatever is running through your brain as you come down the stairs thinking, God I hope we don't do...  Tackle it, take it head on, and eventually it will not even be on the list.  Then you can tackle the next movement you are dreading.

Complete as many rounds in 20 minutes
5 Thrusters 95#
7 Hang Power Cleans 95#
10 Sumo Deadlift High-pulls 95#

Does doing the Thriller dance count as "Regularly learn and play new sports?"  RIP MJ and Farrah, two icons lost today.

3 New Trainers

Big congrats to Lake, Robert and Pam who spent last weekend down at the Ranch doing their level 1 certification.  As our program grows, we are lucky to have such dedicated trainers. 

Rest days are great for playing catch up.  Some of you caught up on a skill, or Murph, and many of you caught up on Front Squats.  There were LOTS of pr's today in the weight room.  Way to kill it!

Our temporary transplant Anders leaves us today.  We've enjoyed having you in the workouts for the past 3 months.  Best of luck to you Anders!  Come back and train with us anytime.

 

Front squats or "Murph"?

I am sure all of you woke this morning, wondering about the WoD. Brew your coffee. Turned on the computer. Praying that there would be no pullups. Or no run! Or perhaps no squats. As the smell of fresh brewed coffee filled your nostrils. You open the CrossFit main page. Fingers crossed! And "Bam" 5x3 front squats! You pour your coffee. Take that first sip. Mutter to yourself " that ain't to bad. I can ease through this. Barely break a sweat." Take another sip of coffee and go about your business.

Then 4:30 rolls around. You stroll into the gym. Confident this is going to be a "cake walk". Begin your warm-up. Do several air squats to loosen up. Then like a thunderous crash! The dreaded 5 letter word rattled in your skull. "Murph" Your heart rate jumped 20 points just at the mention of it. As you hear 3-2-1 GO! You realize there is no turning back. And like a true CrossFitter you attack " Murph"!

Great job tonight guys. You all pushed hard and gave it your all. A lesson we should all learn. Expect the unexpected. That is what CrossFit is all about. Preparing for the unknown! Tomorrow we will do "Death by Burpee". Just kidding! Or am I?

Kind of like Helen

After yesterday's pull-up WOD, we had a nice little adjustment to give our hands a break.  Great work on this WOD today!

3 Rounds for Time
Run 400m
21 Kettlebell Swings
12 Handstand Push-ups

To The Streets

The CrossFit KMSF squad took it to the streets today.  Running from the facility, to the Broadway Stairs.  Everyone did at least one set of stairs with most of you doing 2 and Chuck nailing 3 rounds.  Then a nice hilly run back to the facility.  Solid work today!!!  Enjoy your weekend, you earned it.

CrossFit TL Take 2

50 Wall Balls
50 Pull-ups
35 Wall Balls
35 Pull-ups
20 Wall Balls
20 Pull-ups

Good luck to Lake, Robert and Pam on The Ranch this weekend.  Have a great time and soak it up like a sponge!