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2/10/12 – “Diane”

Posted by TracFIT on February 14, 2012

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You hear me say this and see me write this all of the time…”We are truly blessed.”  And it’s because we are and because we have such a great community.  Please check out one of our own, Irene Kolivas’s story which is the feature article on the CrossFit Journal website or you can YouTube it here.  Thank you so much for sharing your story Irene, YOU are changing lives for the better.  CrossFit Headquarters has been really supportive of us and you’ll be seeing more of our students’ inspirational stories featured soon!

You don’t get fitter faster by holding back. And you don’t improve by avoiding work. You will come to understand that one way or the other.

“Diane”
21-15-9
Deadlifts, 225
Hand stand push ups

Results:
021012 Diane

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10/21/11 – “Lucky 7″ & “Death by Snatches”

Posted by TracFIT on October 22, 2011

Coach Glassman (CrossFit Founder) uses an analogy of rowing with only one oar when describing a person who either works out but doesn’t have good nutrition, or inversely, has good nutrition but doesn’t work out. Both of these type of people will adapt, but they both will end up going no where fast. To get into the fast lane of fitness, we can’t stress enough that you need to have both your nutrition and training dialed in to really make an impact. Would you rather get 5% return on your investment or 50%? You push yourselves day in and day out to levels of uncomfortableness that I guarantee most people with whom you interact with on a daily basis never experience in their entire lives. You owe it to yourselves to capitalize on all that hard work and make the most of your nutrition efforts. Paleo, Fit For Life, Zone, make them work for you to increase your return on your investment. If not now, then when?

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“No judgement, just love.” Even I find it weird to use that as a motto for our gym, but it holds itself true in every aspect of what we do. When you judge, you leave no room to love, and without love, it’s hard, if not darn impossible, to get people to change for the better.

In your training, I don’t care if you need to scale the workouts as long as it’s for the right reasons and that you’re trying your best. In your nutrition, I don’t care if you treat yourself once in a while, as long as you’re not living in your own excuses, and lying to yourself that your nutrition can’t be improved. And in your personal lives outside of the gym, I don’t care if you let loose or make mistakes, as that’s a part of life, as long as you take responsibility for how you conduct yourselves.

I am the first to say that I’m not in any position to judge anyone else, but I try to hold myself to higher standards, so I expect each and every one of to do the same because I know you are all capable in doing so; and if I, or our organization, ever falls short of your expectations, I would expect you to let me know. I have a great love for this community because of how much you all support one another, but there’s always room for improvement, so I hope to see even greater strides in this community’s development as each and everyone of you strengthens your abilities to be great self leaders and live our motto of “No judgement, just love.”

Workout A
“Lucky 7″
7 rounds for time of:
7 pull ups
7 push jerks, 2x45lbs
200m run

Workout B
“Death by Snatches”
With a continuously running clock, do one power snatch on the first minute, two power snatches on the second minute, three power snatches on the third, and so on until you are no longer able to complete the number of power snatches within the given minute.
(95lbs)

Results:
102111 Lucky 7 & Death by Snatches

Posted in LEADERSHIP & MOTIVATION, NUTRITION, WORKOUTS | Tagged: , , , , , , , , , , , , , | Leave a Comment »

10/6/11 – “Bull” & “Morrison”

Posted by TracFIT on October 6, 2011

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1) As temperatures drop, we highly recommend that all students come with extra “warm-up” clothing like sweats or windbreakers so that we can more efficiently get your core body temperature up during the warm ups. We can keep the garage door closed, but I think some students will feel stuffy so please prepare yourself and layer up to stay warm in the gym until you’re sweating well during the workouts. Afterwards, it becomes very important to layer back up so that you don’t catch a cold chill on your way home.

2) Ginger – it’s a great herb that will help keep your core temperature up and promote circulation. Amongst many other benefits, just keep in mind that it can aid in boosting your immune system against colds. Cook with it or mix some up in your fresh juices for a little kick.

3) Dress for success. Studies have shown that when athletes pay attention to their attire and train in fresh sets of clothing, their performances also improve. It’s a mind body link and my guess is that athletes who focus on their attire also have a greater focus on their training overall and pay closer attention to details. Morale of the story is to come prepared, fresh, and squared away to get the most out of your training. Come in ragged, smelly, and uncared for attire and you’ll be setting yourself up for a downgrade in performance.

4) When we’re reviewing technique with the PVC pipes or technique in general, have the mindset that you should have the absolute best form as possible since there’s no load on you. By practicing with that mindset, you’ll be able to carry over more good habits for when things really count like when you’re going for a heavy 1 rep max or you’re pushing your max sprinting to finish a workout. Virtuosity is doing the common, uncommonly well.

Workout A:
“Bull”
2 rounds:
200 double unders
135 overhead squat, 50 reps
50 pull ups
1 mile run

Brandon Barrett
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Workout B
“Morrison”
50-40-30-20-10
Wall ball shots, 20lbs
Box jumps, 24″
Kettlebell swings, 1.5 pood

Morrison
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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9/26/11 – 5RM Back Squat, Deadlift, and Tailpipe

Posted by TracFIT on September 29, 2011

As the weather starts cooling down, you’ll find that your immune system will be taxed more as people catch colds around you. Don’t allow yourself to be a victim. Boost your immune system by cleaning up your diet (minimize processed foods) and fuel it with high quality (organic, grass fed, wild caught) meats, veggies and fruits. Also be sure to get quality rest in to give your body the best opportunity to adapt from the training.

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Workout A
1. 5RM Back Squat
2. 5RM Deadlift
3. “Tail Pipe”
P1: 200m run
P2: Wedding Carry, Rack Position, Overhead Hold
(Player 1 runs 200m while Player 2 holds 2 dumbbells in the wedding carry position. When Player 1 returns, Player 2 will run 200m while Player 1 then holds 2 dumbbells in the wedding carry. Players will then switch and progress through the rack position and overhead hold positions. If either Player drops has to set the weights down, both Players will do 20 burpees before continuing onto the next rotation.)

Results:
092611 5RM BS DL & Tailpipe

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9/12/11 – “Barbara”

Posted by TracFIT on September 13, 2011

Thank you to all our students who participated in our 11 mile 9/11 memorial run. Thank you to all for remembering in your own way.

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Quick nutritional study:
Enzymes help increase digestion efficiency and nutrient absorption. Here are the major groups of enzymes we want you to get familiar with:
Protease = digests protein
Amylase = digests carbohydrates
Lipase = digests fat
Disaccharidases = digests sugar
Cellulate = digests fiber

“No sugar.” But if you’re in crack mode keep these in mind:
Instead of refined sugars like white sugar, fructose, corn syrup, sorbitol, mannitol, NutraSweet, and saccharin,

Stick to natural sweeteners like unprocessed fruit juice, raw honey, organic maple syrup, molasses, barley malt, organic cane juice.

Main Group Workout
1) Gymnastics skill: 1 rope climb, 10 muscle ups, or 15 hand stand push ups

2) “Barbara” (Compare to 2/15/11)
5 rounds each for time of:
20 pull ups
30 push ups
40 sit ups
50 squats
(rest exactly 3:00min between rounds, 40:00min cut off)

Results:
091211 Barbara

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Supporting San Mateo Team Elite CrossFit’s Paleo Potluck

Posted by TracFIT on August 28, 2011

Yesterday, a group of our CF101 athletes headed up to CrossFit San Mateo to support them in their fundraiser for the Mid-Peninsula Boys and Girls Club Youth Sports Program.

It was a great event where we were able to meet cool CrossFitters from other bay area gyms, eat Paleo food, drink beer (in support of the fundraiser of course :P), participate in a fun workout, and do it all for a great cause. We were also treated to a very cool Capoeira performance by the Boys and Girls Club kids where our own Coach Mychal participated with them.

We would like to thank CF San Mateo for inviting us, hosting the event, and hooking us up with some cool prizes. Much thanks as well to all our coaches and athletes for supporting the cause.

Workout
Complete as many rounds as possible in 7 minutes of:
7 atlas stone ground to shoulder lifts, 95/75lbs
14 toes to bar
21 double unders

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