CrossFit Krav Maga San Francisco 1455 Bush Street SF CA 94109 info@kravmaga-sf.com 415-921-0612
Getting Started
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.
If you have friends and family who are interested in learning Krav Maga, this Saturday the 15th is the day. KMSF is hosting a Krav Maga Open House. Come check it out, try some classes. Level 1 classes are happening every hour starting at 10am. It's free and open to everyone.
Check out the latest info on the 2011 Crossfit Games. It is going to be bombastic this year!
WOD 1-11-11
10-9-8-7-6-5-4-3-2-1 Front Squats @ 65% of your max Pull-ups
Start with 10 Front Squats and 1 Pull-up. Work your way up and down the ladder.
As you are making your plans for the weekend, I know you are coming in to workout because you now have an extra hour to do it. And I know you are planning on bringing someone to the Intro to Crossfit Seminar that starts at 12 and is FREE. But where are you watching the World Cup Final on Sunday?
Come to Underground SF Sunday morning and watch Spain take on the Netherlands. Doors at 10am. Go Here for all the information. This party promises not to disappoint! Could there be a better excuse, after St. Patty's day of course, for daytime drinking?!?!
Congrats to Robert, Jeff, and Cip who all hit PR's today on their Deadlifts.
Just to clarify a couple of points on our imminent schedule change:
Requiring 3 private lessons is standard protocol at just about every Crossfit facility. Our workouts are technical, it is for your safety and the safety of those in the classes that you know what you are doing.
Taking 3 private lessons guarantees the beginner will learn the 9 basic moves, which are fundamental to the Crossfit workouts. It also adds a level of accountability that is not achievable in an open ended intro class.
In the previous post I omitted that on the second Saturday of every month there will be a FREE intro to Crossfit seminar from 12-1:30. This is open to anyone who would like to attend, members and non-members alike. Nov 14th and Dec 12th are what is upcoming for 2009.
The Intro to Crossfit Seminar can partially substitute the need for 3 private lessons, and will determined on a case by case basis. Basically we want to see a proficiency of knowledge and execution in the 9 basic moves.
We believe that safety is paramount. As with all programs at KMSF, you must demonstrate proficiency before you move into the next level.
Please feel free to talk to me if you have any questions about this. The schedule change takes effect Nov 1, 2009.
After doing walking lunges and sit-ups today, everyone got to train a weakness... Rick got his first Muscle-up, joining Niall and Jeff who also got their first recently. STRONG!!!!
If you aren't resting tomorrow... we have something special for you. Or at least, come in and try out the new rower.
In addition to our new C2 rower, one of these palates will be here tomorrow... I cannot wait to see what awaits us. Come help unload and break in the new gear.
Tabata This:
a continuously running clock, 20 seconds of work followed by 10 seconds of rest, 8 times at each movement. A total of 16 minutes:
Rogue Fitness and Concept 2 have shipped our gear, and it's looking to arrive on Wednesday. If you are around a little early, you can start your warm up by unloading pallets for time... Come help us move the gear and then break it in...
Yesterday's wod had lots of running, box jumps and kettlebell swings:
Imagine you are running a 5k, and there are no stoplights or hills? Imagine a nice little run through Golden Gate Park and then going over to Jeff and Jackie's for mimosas. All your dreams can come true. Register here for this nice little run, support the USF Cross Country team in their annual fund raiser. We love a benefit fund raiser... All you have to do for this one is show up and run.
Taking on Charlotte today exposed some weaknesses, but that's why we
show up every day, isn't it, to train our weaknesses? The overhead
squat is notorious for exposing limited range of motion in the shoulder
joint. When the shoulder is tight it pushes the bar forward and in
front of your center of gravity which causes you to dump into the Quads
and hang in the knees if you are really tight. All of this can be
addressed with some mobility work, a little bit every day. We are
talking about putting together a "shoulder seminar" to teach you how to
address this area and improve flexibility and range of motion. Post to
comments if this is something you would like to do.
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ 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.
