Community Archive

Anybody can do CrossFit, just like anybody can pick up a club and play golf, or kick a ball and play soccer. But, to be really good at it, just like anything worthwhile in life, it takes a whole lot of practice, knowledge, and persistence.

Here at 101, we’re believers that if you’re doing to do something, do it right. Our Fundamentals Course is focused on building good habits and setting our students up for a lifetime of success through a path of learning technique, building consistency, and gradually increasing intensity and complexity.

Check out our Getting Started section to see if you’re up to the task of becoming part of our community and be the fittest you’ve ever been in your entire life.

Kat’s been guided through our fundamentals course by Coach Annie and it’s been good to see her progress in her core strength and quality of movement. She’s worked hard and we’ll be looking forward to introducing her to the group classes this week. Kat’s favorite workout so far has been “Fran”

Chester has completed his course as a part of Coach Wallee’s group. Chester’s looking for some friendly competition to up his fitness game so we’ll look forward to seeing him continue his progressions where the real fun begins in our group classes.

We would like to welcome Brian, Jenny, and Erika who recently started up their courses with Coach Huy and Coach Annie. On Ramp students Tyler, Daniel, and Rohan are heading towards the tail end of their On Ramp program and will be retesting their baseline numbers next Monday. On Ramp student Nate continues to progress under the watchful eye of Coach Annie. Time always flies so quickly when taking students through our course!

To find out if our expression of CrossFit is a right fit for you, contact us at [email protected] and schedule to come in for one of our orientation workout intro sessions.

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The ability to discern incoming information and to act appropriately on it is a necessary trait for success.  When our coaches brief the workouts at the beginning of class, be sure to open your ears and mind so that you are on board with the program.  It’s also a great time to ask questions to clarify your understanding.  Waiting until you hear “3-2-1-Go!” is not such a good time.

Coach Kyle has sent out instructions for the upcoming Survival Clinic event for those of you who have registered.  Success and survival are one in the same.  Read carefully and plan accordingly.  If you fail in attending the class or fail in your preparation for the class, remedial burpees may be issued to help you increase your survivability.  #dontbezombiebait

Main Group Workout
“Eva”
5 rounds for time of:
800m run (sub row or 50 burpees)
30 swings, 2 pood (1.5, 1 pood)
30 pull ups

Go to our FAQ page for links on how to tape your hands.

Results:
041212 Eva

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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.

Results:
032612 SEALFIT Corey

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Main Group Workout
1. Snatch Push Press to Overhead Squat
L4: 95, 135, 155, 175lbs
L3: 45, 95, 115, 135lbs
L2: 45, 55, 65, 75lbs
L1: 10, 15, 22, 32lbs

2. AMRAP in 5min:
3 overhead squats, 155lbs
6 lateral jumps over barbell

Results:
030512 1RM OHS

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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.

Tips:
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.

We’re a little past On Ramp Class 30’s midpoint and the transformation is starting to begin. Like molding a sculpture out of clay, we’re gradually molding these recruits into future firebreathers.

If you’re interested in challenging yourself to a new lifestyle, email us to reserve a spot in our upcoming class.

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Welcome to 2012! It’s been a really great year and it’s thanks to all you CrossFit 101ers who have put in the commitment and hard work towards changing your lives for the better.

This year we saw our athletes compete in the CrossFit Games Open and in our inaugural TracFit Games, participate in local throwdowns such as the CrossFit San Mateo Paleo Potluck Fundraiser and CFSV’s Octoberfest, swagger through race events like Tough Mudder, the San Jose Rock ‘n Roll 1/2 Marathon, and the Silicon Valley Turkey Trot.

In addition, this community raised over $5,000 for the Fight Gone Bad Foundation, supported the Lung Cancer Association through the Fight for Air Climb, and for Toys for Tots through the Winter Warfare competition.

I would like to thank our staff of coaches who continue to dedicate themselves toward leading this community into the future. And I would like to thank everyone who has supported us past and present because everyday that has gone by this past year has been a blessing. I look forward to an even more amazing 2012 and I have absolutely no doubt that each and everyone of you has the capability of achieving your goals this year.

Main Group Workout
1.”CrossFit Total” (CFT – compare to 9/19/11)
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

2. AMRAP in 4min of:
10 ground to overhead, bodyweight
10 burpees

Results:
010211 CFT

The deeper we get into developing CrossFit 101 as a community, the more I believe that diet and exercise are not enough alone. You’ll hear every single doctor in this country recommend dieting and exercising as the primary method of avoiding illness and disease, but how strange is it that we have one of the most unfit societies in the world where even some of our doctors are sometimes the most unhealthiest.

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It takes more than just the knowledge of how to eat right and how to exercise, it comes down to culture. Our culture promotes our lifestyles. Our lifestyles promote our habits. And our habits mold what we do and how we define ourselves. We must start with how we shape our culture and I believe that it stems from core beliefs, beliefs which are shared amongst a group. Here is what I believe in, to the core of my being, when it comes to CrossFit 101:

I believe that CrossFit has the power to change lives for the better.

I believe that to be a balanced individual, you must be a good leader while being a great follower.

I believe that the power of a positive mindset will always triumph that of a negative one.

I believe that the failure to try means that excuses have been allowed to succeed.

I believe that the sense of accomplishment is directly related the the difficulty of the challenge.

I believe that if you put the needs of others before your own, you’ll find that all your needs are already being met.

I believe that every individual has the opportunity to change and that everyday is a new opportunity.

The question is if you believe in the same things, and if so, can you live them as best as you can, and if not, why not. Our country is heading into darker times. We’ve seem to have lost our way. We’ve gotten soft and we’ve allowed ourselves to be victims of our own excuses and let ourselves be mis-lead towards unbalanced lifestyles in all parts of our lives. CrossFit is “just” a strength and conditioning program, but I hope that it will be able to teach our current and future generations that there’s a price for a balanced life, and that the payment can only be made in the form of hard work.

Workout
“Hammer”
5 rounds each for time:
5 power cleans, 135lbs
10 front squats
5 jerks
20 pull ups

Michael Bordelon
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Workout Video:
http://www.facebook.com/v/225927334121088

Results:
082311 Hammer

Our Sunday workouts are a test of lifestyle. It’s not easy to wake up early on a Sunday morning. It’s not easy to not party to hard the night before. And, it’s not easy knowing that you’ll be walking into a 2 hour endurance workout. But, as is the theme with most of our training, if it was easy, we probably wouldn’t be doing it.

Ment-con #2
30min SEAL PT Grinder

5k run w/respirator

500 team push jerks, 165 – 45lbs

Pull Up Bar Climb Over

Double Fran
21-15-9-9-15-21
Thrusters, 95lbs
Pull Ups

Total Time = 2.5 hours


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