Community Archive

Our first day’s orientation and fitness assessment lasts approximately one hour, but we have an understanding that that one hour has the potential to change lives. If we can just change a student’s course of life by one fraction of a degree, we know that a year down the road, two years, or three years, this student will be a completely different person mentally and physically. If you don’t invest in a better you today, when will you? Go to our Get Started section and start your journey today.

You have the opportunity to work on a couple of the snatch skill transfer exercises today. It is very important to know the purpose and reasoning behind practicing these movements. Check out the article written by Cody Burgener below, son of well known weightlifting Coach Mike Burgener. 

The five skill transfer exercises are: behind the neck snatch grip push press, overhead squat, pressing snatch balance, heaving snatch balance, and snatch balance.

Olympic Lifts – Skill Transfer Exercises
Written by Cody Burgener

The skill transfer exercises primarily focus on strengthening the receiving position of the snatch (the bottom of an overhead squat), overhead strength, and give the feeling of driving/pressing the body under the bar.

Just like I mentioned in the Burgener warm-up article, you need to know the reason why we do all five exercises. You can’t go through the motions and not know the purpose behind each exercise and expect you are going to become a better Olympic lifter. My dad would always repeat to us one of his favorite quotes, “Practice does not make perfect; Perfect practice makes permanent.” In other words, know what you are trying to accomplish when working on these fundamentals, it will carry over into your performance in the lifts.

When performing all five of these lifts, the bar will be placed on top of the athlete’s traps. The same spot where athletes perform high bar back squats. Second, when we have a barbell overhead in a snatch grip, the athlete’s armpits need to be pointed forward not down (a good externally rotated, stable position). If you want to hold heavy wait overhead, this is the only way to successfully do that. Think about how a waiter holds a tray overhead, that’s how the bar should be held overhead.

Snatch Push Press: The snatch push press is very similar to the push press athletes commonly see in their CrossFit workouts. The only difference is that the bar is placed on the back with a snatch grip width. How you perform the movement is the exact same as a push press; make sure your dip and drive off the heels, have explosive hips that are moving vertically, not horizontally (just like the down and up in the Burgener Warm Up), and create speed on the bar with the legs, so the arms can be used as little as possible. When driving the bar up to the overhead position, make sure the path of the bar is a straight line, and it stays right behind your ears. Do not drive the bar backwards.

Overhead Squats: Overhead squats are a common exercise in the CrossFit community. The first movement you perform when performing the overhead squat is snatch push press, so make sure you use the technique stated above. Once you have the weight overhead, make sure your armpits are pointed forward. The bones need to be stacked to achieve the maximum amount of weight overhead. Performing the squat with weight overhead, we need to make sure we keep the torso as vertical as possible. To achieve this position, we need to make sure we have a tight core, drive our knees out to the sides – not allowing them to cave in, and the knees need to go out in front of the toes. If you perform a squat with vertical shins(knees and ankles stacked), your chest will drop forward causing the shoulders to roll forward, and you will lose the ideal position and stability of the shoulders. Overhead squat is a great exercise for core stability. Add a two second pause at the bottom if you struggle with this movement.

Snatch Balance: This is the fastest exercise of them all. The snatch balance is all about arm speed, footwork, and foot speed. This exercise is often performed with weights over your one rep max snatch, so speed and power are essential. Since we are working on footwork in the exercise, the feet need to start in the starting/jumping position. Just like in the heaving snatch balance, the snatch balance needs to be initiated by an aggressive dip and drive. After the dip and drive, you drive yourself under the bar with so much speed its unbelievable. As you are pressing the body under the bar, the feet are moving from the starting position to the landing position. If you aggressively drive your body under the bar while your feet are moving from starting to landing, the speed under the bar will increase dramatically. The snatch balance is an excellent exercise to understand what it feels like to receive weight in the receiving position of the snatch – the bottom of the overhead squat.

Next time you’re in the gym, I want to see you perform these skill transfer exercises with purpose. Don’t just go through the motions; imagine that you have your goal 1-RM on the barbell and you are going to have to be precise to make the lift.  If you do that consistently, these skill transfer exercises will be a game changer in your lifting performance.

For the full article, please go here.

– Coach Annie

Main Group Workout
3×5 back squat


Build up a heavy single of each movement:
a) Behind the neck snatch grip push press
b) Overhead squat
c) Snatch balance

Work (gen):
3 rounds for time of:
50 double unders
30 kb swings, 70/53lbs
15 strict hand stand push ups

Work (comp):
3 rounds for time of:
9 bar muscle ups
21 burpee box jumps, 24/20″

Mobility Prep:
Hip mobility on box
T-spine mobility on medball
Frog stretch

It takes courage just to come into our gym.  It take courage to come back after “Day 1”.  It takes courage to see the 4 week program through to its end.  And ultimately, it takes courage to move on and continue living our CrossFit 101 lifestyle in our regular group classes.  Congratulations to all the graduates from On Ramp Class 33.  We look forward to introducing you to the rest of the 101 family.

To take your first step in becoming a 101er, email us to RSVP for one of the upcoming free orientation sessions.

Free Orientation Workouts for On Ramp Class 34
May 29th, May 31st, June 5th @ 8:30pm
June 4th @ 7:30am, 12:30pm, 7:30pm


Day 1 vs Day 12 Baseline times:

Jeff = 6:44 to 4:41
Ryan = 8:40 to 6:59
Scott = DNF to 7:16
Nancy = 9:19 to 7:04
Kirk = 7:36 to 5:55
Mo = 7:36 to 5:35
John = 6:37 to 5:39
Alvin = 22:13 to 7:15
David K = 5:43 to 5:26
Christine = 7:28 to 6:28
Peter = 6:17 to 4:30
Adam = 7:43 to 6:24
Justin = 7:51 to 6:14
David D = 7:32 to 6:24
Joe = 5:29
Connie = 8:47 to 8:39
Neil = 9:33 to 6:28
Sophie = 8:25 to 6:27
Shari = 6:35 to 5:58
Jennifer = 5:50 to 5:53
Mani = 9:46 to 6:16
Phu = 6:56
Sean = 5:20 to 5:17
Jenny = 7:44 to 5:55

Thank you for honoring our heroes.


Main Group Workout
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


Enlarge image

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

050112 Abbate


The 2012 CrossFit Games Open has officially come to a close.  For the past 5 weeks, 66 of our students have competed against nearly 61,000 other CrossFitters from all around the world.  We want you to all know that we are damn proud of what this community has accomplished.  You’ve all come a very long way and to see PRs in nearly every workout is something truly amazing.

We would like to thank you for judging each other accurately and with integrity.  We would also like to thank everyone who came out or stayed back after classes specifically to cheer on and support the competitors as they took on this challenge.  In our NorCal Region, Team 101% finished 38th this year out of 104 teams that started the competition.  Although the team will not be moving on to the next stage of the competition this year, we KNOW it will next year.

With that said, we would like to especially recognize Coach Annie who finished in the top 2% for our region (Annie finished 32nd out of 1513 women).  Coach Annie has successfully secured her spot to move on to the next stage of the competition, Regionals.  Please save your dates for May 18-20 and come support Coach Annie at the Santa Clara Fairgrounds where the NorCal Regional will be held.  Great job Annie!

With the end of the 2012 Open, preparation for 2013 starts now!  Ask yourself these questions as you look forward to improving for next year.
Are you putting in the work inside and outside of the gym?
Are you pushing the intensity?
Are you addressing your weaknesses while maintaining your strengths?                     
Are you 101% committed and willing to do what it takes?

Everyday is a new opportunity, it’s up to you to make the most of it!  Thank you again Team 101%, it was truly a team effort!

Main Group Workout

SEALFIT – “Corey”
200 m run, 20 pull ups
400 m run, 20 pull ups, 50 push ups
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
1 mile run, 20 pull ups, 50 push ups, 75 sit-ups, 100 squats
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
400 m run, 20 pull ups, 50 push ups
200 m sprint

This WOD in memory of Corey Scott Rozell, submitted by his brothers at NMMI:

Born on October 16,1988, in Maine to Tammy Norton, and David A. Rozell.  He was a cadet at New Mexico Military Institute as a sponsored prep for the Coast Guard Academy.  Corey was 22 when he passed February 19, 2011.  Corey was mostly defined by his tattoos.  You couldn’t help but look at the fire and water elements on his arms, or the pin up girls running up his side, and most just gasped when they saw his whole back, the memorial he made for his brother, Jason, who died in 2002.  Corey was loud, muscled, and proud. No matter what, he could put a smile on your face.  He was three years enlisted in the Coast Guard and achieved the rank of Petty Officer Third Class. Corey gave the best name possible for the Coast Guard and all members of the armed forces.  He ate, drank, and now sleeps with Semper Paratus on his mind and in his heart.  Rest in Peace Corey.

032612 SEALFIT Corey


It doesn’t happen very often, but sometimes we’ll have a student come into a workout and the first thing that comes out from their mouth is “I can’t do that.”  When I hear that, it makes me want to assign that student 100 burpees on the spot.  But, that would be contradictory to our philosophy of “No Judgement, Just Love.”  So, what usually happens is that we’ll tell that student that “Sure, you might not be able to do that yet, but here’s an alternative you CAN do.”

You have to get rid of that mentality that focuses on what you can’t do.  That mentality doesn’t help you at all.  Focus on what is in your control and focus on what you can do to get better.  I’m not recommending this to anyone, but to me personally, I try to go through life with the philosophy that I’d rather die than quit.  If I’m stepping up to 30 snatches at 135lbs or 165lbs (which is my old PR), I’m going to do whatever it takes to get that bar up (safely).  And if I am able to step up to a snatch at 210lbs, I’m still going to do whatever is in my ability to get that bar up.  Even if I spend 10 minutes just deadlifting or jump shrugging a weight in an attempt to snatch it, I’ll be damned if I ever say “No, I can’t do that, I’m just going to sit this one out.”

There is no quit.
  And if just one of you can adapt that into your life, it would make this all worth it.

Main Group Workout
CrossFit Games Open 12.2 (Workout Demo)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs) – scale 22lb
30 Snatch (M 135 / F 75 lbs) – scale 45lb
30 Snatch (M 165 / F 100 lbs) – scale 65lbs
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

1) Progress from muscle snatches, to power snatches, to squat snatches when going from lighter to heavier loads or as you fatigue.
2) Set your feet in a hybrid position (between a jumping stance and a squat stance) when going for fast reps.
3) Hook grip.  Hook grip.  Hook grip.
4) For heavier loads, be as aggressive getting underneath the bar as you are when jumping the bar up.
5) Don’t waste your energy on missed reps.  Rest enough that you can execute the next rep solidly.

Voting board is up for the Feb 11th CrossFit 101 outing. It’s important to get out of the gym and build this community in a different environment. Please vote for one of the four activities: City Beach Indoor Rock Climbing, Sky High Trampoline Park, 300 Bowling, or Santa Clara Paintball by Tuesday Feb 7th so that we can make arrangements for the group. Be there or be a no rep!


Be the best at what you do. There’s plenty mediocrity in the world. Success is like climbing up a high mountain. There’s a great view up there and an experience like no other. But, if you show people how much work it takes to get there, many would never even consider the journey up. Success starts internally. It starts with a mindset that embraces challenges and is willing to work harder than anyone else. A successful person doesn’t need to compare themselves to others to validate himself or herself, but will use others to benchmark themselves. Be the best at what you do and make no excuses for settling for anything less.

Main Group Workout
Adopted from Brethren CrossFit’s Team Throwdown
In teams of ~4
50 thrusters, 175/105lbs
200m buddy carry (100m carry each), scale with weighted carry
50 thrusters, 175/105lbs

Cash out (try for level, then scale and practice skills as needed):
L4: 15s lever
L3: 20 toes to bar (strict)
L2: 15 knees to elbow
L1: 10 knee raises

020112 Thrust-roar


We are pleased to announce that Kyle Trinh is now officially a part of our TracFit Coaching Staff. Kyle has shown the three key qualities we look for in our coaches and those are to have the inherent desire to help others, leadership potential, and a fundamental understanding of CrossFit methodologies. Kyle obtained his Level 1 Cert from CrossFit and has gone through our TracFit selection and assessment program, which is just the first step in a continuous development process. We look forward to having Kyle take a larger role in leading our classes and expect him to do well in our mission to help you change your lives for the better.

Main Group Workout
1. 225lb Clean & Jerk, 10 reps not for time (scale to a load that you can perform with solid technique. Warm up at 135, 185, 205)

2. Five rounds for time of:
12 wall ball shots, 20lbs
12 alternating single leg squats
(6min cut off)

Intro & Warm Up: 10min
C&J Tech & Workout: 25min
Pistol practice & Wall Ball Workout: 15min
Cool: 5min + 2mile run supplemental work

012712 C&J Skill

“Pain (or in our world, discomfort) is just weakness leaving the body.”


“Pounding” (modified from the Oregon Summer Games)
3 rounds for time of:
800m run
50 squats
Ground to overhead, 20 reps
(All movements will be done using a 45lb plate, scale 25lb plate)

122011 Pounding



2-2-2 Power Clean
(no extended breaks between reps)

Complete as many reps as possible in 2min:
Power Clean, 135lbs

111511 2RM Power Clean