Community Archive

Congratulations to our 2012 TracFit Games Champions Angela Febre and Shannon O’Grady. Much thanks to all our competitors and superb staff for making the event and epic experience.

Photo credits to Coach Huy

Women’s Division:
1st Place – Angela Febre
2nd Place – Alice Wang
3rd Place – Kylie Pham

Men’s Division:
1st Place – Shannon O’Grady
2nd Place – Shawn Delos Reyes
3rd Place – Mike Vu
We invite you all to come out tomorrow to support not only your fellow students, but to support this community which is a source of strength and inspiration in our training.  The competition will go from 9am – 4pm with food/drinks provided afterwards.

Competitors must arrive by 9am and should warm up on their own.

MoGo’s food truck is scheduled to be at CrossFit 101 between 12pm-2pm.  Please grab a bite to hold you over until the real feast begins after the completion of the competition.  Our very own Nick Bicoy’s Hello? BBQ is something you should not miss!

Good luck to all our competitors.  We know people will die for points, so please keep in mind that this competition is meant to be a fun opportunity for you to test your training in a more competitive environment.  There’s CrossFit throwdowns every weekend around the bay area and the CrossFit Games is our path towards elite competition, but this one, our competition, is specifically hosted for 101 students to give you a chance to rock out amongst your peers.  Have fun, enjoy the experience, and let’s see some great performances!

3) Here are the workout details, all movements will be CrossFit Games standards unless otherwise noted during the workout briefings.

Workout 1 – 1 point per rep
Deadlift, 135/62lbs
Shoulder to Overhead, 95/45lbs
In this workout, perform one rep of each, then two reps of each, and continue completing as many ascending rounds as possible.
(5min total)

Workout 2 – 2 points per rep
With a 10min running clock
Buy in: 500m row
Then, AMRAP:
30 box jumps, 24/20″
25 kb swings, 53/35lbs
20 ground to shoulder, 2×45/25lbs
15 knees to elbow/knees to chest
10 pull ups

Workout 3 – 1 point per highest poundage lifted
“Clean and Jerk Ladder”
Competitors have 50sec to complete 3 burpees and perform a ground to shoulder, and shoulder to overhead lift at the following weights, then 10sec to rotate to next station:
Womens: 22, 42, 52, 62, 75, 95, 115, 135, 140, 145, 150
Mens: 65, 75, 85, 95, 115, 135, 155, 185, 205, 215, 225
Multiple successful lifts on the highest weight lifted + burpees will be used for tie breakers

Top 5 men and Top 5 women in points standings will advance to the finals.

Final Workout (workout was announced after the completion of the third workout)
For time:
5 squat cleans, 165/105lbs
7 muscle ups/ring dips
5 squat cleans
14 hand stand push ups
5 squat cleans
21 swings, 70/53lbs
(10:00min cut off)

“CrossFit 101’s darling…Annie “Annie-mal” Vu!”

After a grueling 3 day competition, Coach Annie took 14th place in the Individual Women’s Division for the 2012 Norcal CrossFit Games Regionals.  For a competition that started with over 1600 women, of which only the top 60 were allowed to move on to the Regionals stage, Annie did nothing short of an amazing job.  And did so with only two years of CrossFitting experience.

Many people in and outside our community mentioned to me how proud I must be of Annie, and although I told them that I was very proud of Annie, those words just do not accurately express how I feel.

It goes without saying that I’m proud of Annie as I am proud with any of our students and coaches who work hard and put in dedicated effort.  But with Annie, I think the word that most accurately expresses how I feel, because it applies in so many ways, would be “thankful”.  I’m thankful to have Annie as an athlete in our gym, I’m thankful to have her as a leader and a coach for our students, and I’m thankful to have her as an inspiration for our community, myself included.

Through Annie, I am thankful to be able to reflect back on where things all started.  Annie was in our second On Ramp Class when we started training people out at the park in May 2010.  At the park, I remember a time when she had to do push ups on her knees, when she struggled with double unders, and when she was just learning how to do a kipping pull ups.  This was a time when we used cinder blocks for weights, had homemade wall balls, and sometimes Annie would be my only student during our lunch time classes.  To remember those times and compare them to seeing her not only hold her own, but also dominate amongst some of the most well known names in CrossFit, is truly a very emotional evoking experience.

When you have a great athlete, the last thing you want to do is mess up what they’re doing right.  With Annie, I only tweak her technique where I see she has significant room to improve, and I’ll tell you, it’s not easy finding those tweaks.  But, even with Annie who has high expectations and puts a lot of pressure on herself, it’s my job to have even higher expectations for her because I know she’s not even close to reaching her potential and will only continue to build up her physical capabilities.

So Annie, thank you for all the hard work you’ve put in these past two years, thank you for your constant desire to improve, thank you for executing great performances this weekend, and most of all, thank you for embodying the 101% spirit.  Annie would be back in the gym tomorrow, but she had put off studying for her finals with all this Annie-maling up this weekend :)


I would like to take this opportunity to thank everyone who came out to support Annie this weekend as well as to those who sent support her way even if you weren’t able to attend.  Many of you endured long hours in the sun and gave everything you could to cheer Annie on and that moral support is priceless.  When people ask Helen and myself when we’re going to have kids, I joke around and tell them that I already have 230 of them, all of them CrossFit 101ers.  I say that in no condescending terms, but to refer to the point that CrossFit 101 is a family.  You’ll hear CrossFitters from all over say how their gym is like a family, but this weekend, we showed that ours really is.

Thank you for taking care of each other.  When you wear your CrossFit 101 shirts, I hope that you’ll always represent us well and show love to everyone whether they’re from our gym or not.  I told one of our students this weekend that I thank God every time I drive to CrossFit 101 and I thank God again every night I lock up, because everyday CrossFit 101 is open is a day of opportunity to change lives.  Continue to check your egos, put in the work, and always have fun 101ers.



Main Group Workout
Group A:
4 rounds for time of:
10 Single arm snatches, 2 pood (70lb DB for CFG Regional Competitors)
50 Double Unders (x3)

50 bar wipers

Cash out:
30 strict ring dips

Group B:
4 rounds for time of:
24″ box jumps, 27 reps
Burpess, 20 reps
145lb squat cleans, 11 reps

50 russian twists, 20lb med ball

Advance Strength – Max Effort
1. 3-3-3 Deadlift
2. 3×10 Zercher Squat
3. Death by weighted chest to bar pull ups, 20lbs

051612 Heavy Single Arm Snatch & Klepto


Tell your cravings to wait until tomorrow.  I’m a sucker for chips, especially at night.  Those salty, crunchy, carby discs of goodness that can lead you down a road of constant munching can also lead you down a road away from your health and fitness.  One thing that’s been helping me control my cravings is to tell myself that I can have that snack tomorrow.

This does two things.  One, it keeps me from snacking badly after the 8pm cut off time, and two, it helps me get past that craving mode because I’m allowing my mind to feel satisfied knowing that I can have that snack, just not until tomorrow.  The cool thing is that by the time tomorrow reaches, I’m really not craving for it anymore, and if I do have it, I’m not prone towards over-eating.  The snack itself just becomes “meh”.  But, like we told the On Rampers, don’t take our word for it, you have to test this stuff out on your own!

Main Group Workout
“BFF Arena”

In teams of ~2, complete:

10min to establish 1RM
Ground to Overhead
Score = (Total Weight Lifted)/(Total Bodyweight)

AMRAP in 5min:
25ft weighted walking lunges
10 squat cleans
5 push jerks
25ft weighted walking lunges
(Rx = 2×45/25lbs, Scale = 2×25/15lbs, Dev = 20/14lb med ball)

10-20-30-20-10 yd Shuttle Run

Top Two Teams move on to the Finals:
50 GHD sit ups each
(Scale = 50 ab mat sit ups, Dev = 50 regular sit ups)

050912 BFF Arena


“Set yourself up for success.”  What we mean by that saying is that we should be doing everything that’s in our control to set ourselves up for the best possible outcome.  Whether you’re going for a job interview, have a big paper or presentation due, or are getting ready for a workout, there are preparations that you need to make and do before stepping up to a major event.

To keep things in workout terms, the first step you should be doing is reviewing the workout.  Understand whether it’s a workout for time or if it’s for as many rounds possible.  Understand the movements and plan ahead for your particular level of scaling if you need to scale a movement.  Then visualize yourself performing the workout to the best of your abilities to start creating an image of success in your mind.  By doing so, you’ll spend less energy figuring out the workout when you see it on the whiteboard and will be able to put more energy towards its execution.

Next, your nutrition shouldn’t be a big guessing game.  It’s one variable that is in your control and has a lot of impact on your performance.  Fuel and hydrate up regularly throughout the day and give yourself at least an hour to digest before the workout.  I can’t tell you how many times I see people turn green during a hard workout because they haven’t eaten all day.  Their blood sugar is low and they have no way of accessing energy.

Before the workout, you should be mobilizing what your body especially needs.  If you have tight shoulders and the workout has overhead squats, you have to start stretching and warming those shoulders up before we even go into the class’s warm ups.

After the workout, the preparation doesn’t stop.  This is a prime opportunity to set yourself up to improve for future workouts.  Get a post recovery meal into your body within 30 minutes after training.  It could be a shake or some eggs, fruit, and handful of nuts.  Then, for those of you who sit in the lounge and chat for the next 2 hours after your workout is done, stretch out/roll out while you chat so that you won’t be as tight and sore for the next workout.  Or, spend time cooling down with what you’re weak at.  Suck at endurance?  Go out for a run after class.  Suck at toes to bar?  Work on your leg lifts or hollow body rock.  Weak upper body that burns out quickly during a workout?  Work on push ups and/or stink bug push ups.

You all put out great effort in class.  You really do.  If you put the together the total amount of work and effort being done at a typical “global” gym, it would still not compare to the work that’s getting done by this small community.  You just need a little extra work in preparing for the training to take yourselves to the next level.  You’re already committed, you might as well do it right.

101% and nothing less.

Main Group Workout
2012 CrossFit Games Open Workout 12.4
Complete as many rounds as possible in 12min of:
150 wall ball shots, 20/14lbs
90 double unders (scale x2)
30 muscle ups (scale x2 pull ups, x2 dips)

Intro: 10min
Tech: 10min
WOD: 30min (2 heats)
Cool: 5min

Wall balls
1) Be as efficient driving the ball up as you are receiving it back down.  Drive with the hips while keeping the elbows down and rigid to transfer energy through to the ball.  If you drive through your heels, you’ll be engaging your larger glute and hamstring muscles.  If you drive from the balls of your feet, you’ll burn out your quads quickly.
2) Push the ball up with as little spin as possible.  Spinning the ball will make it harder to catch as the ball comes back down.
3) Manage the burn aka lactic threshold.  If you completely burn out doing 20 straight wall ball shots, cut your sets down to 15-18 shots at a time, take a short rest, then set back up and get on with your next set.  Keep 2-3 reps “in the tank”.  Don’t waste your energy on missed reps.  Make each one count.  You’ll have to jump it up eventually.

Double unders:
1) Slow is smooth, smooth is fast.  Take a moment to set up properly, get your rhythm, and then focus on being smooth.
2) Bias using your hands and wrists to rotate the rope instead of your shoulders which will be burning after the wall balls and which you need to save to stay fresh for the muscle ups.
3) Try to not waste energy by jumping higher than you need to.  If you mess up, recover-reset-redo.

Muscle ups:
1) Think “row the rings to your hips” instead of “pulling the rings to your chest”.
2) Keep your feet out in front of you as you transition.  They need to counter balance your head and upper body so that you can get “through”.
3) Relax your hands as you get through the transition point to allow the rings to move under you.
4) Use a kipping dip press out.
And just watch this because it’s pretty awesome: slow motion muscle ups

“Take the tension off your faces.”  Separate the discomfort you’re feeling from the movement at hand.  The tension and the mental pity party your giving yourself doesn’t help you work on the next rep.  Get off your knees, stand tall, breathe and keep chipping away at what’s in front of you.

As always, try your best, have fun, and show us your 101% attitude.


It doesn’t matter if you’re fresh out of our last On Ramp class or are one of our more advanced and experienced athletes, we strive to give you the attention and coaching you need to be as successful as possible.  March marks my 3 year journey into CrossFit and there’s just nothing that I can say or write that can put what a great experience it has been taking on this journey of not only CrossFitting but building up our CrossFit 101 community.  I’ve dreamt for a long time about being able to just sit back one day and watch our students rock out great performances and support each other to the fullest.  And, after watching the incredible atmosphere tonight in the gym, I’ve realized that that dream has come true.

So thank you to all of you.  I know who may have just wanted to join CrossFit to lose weight, tone up, or get healthier, but you have all really made every struggle worth it and we are proud of all of you, yes, even those who we need more work on.  Thank you to our coaches who do their best to foster our philosophies and give up a piece of themselves in the pursuit of bettering our students.  We strive for perfection on a daily basis, and as long as we’re progressing safely, effectively, and efficiently, that’s a win in my book.

Everyday is a new opportunity, just make sure you make the most of it.  Keep it up 101ers.

Main Group Workout
CrossFit Games Open Workout 12.3 (watch and read the instructions here)

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″ box (scale – step ups)
115/75 (scale – 95/55) pound Push press, 12 reps
9 Toes-to-bar

Pre-warm up: stretch and mobilize shoulders, forearms, wrists, calves, hip flexors.

Box jumps:

1. Rebound jumps off of the ground and take time to rest and load up (store potential energy) on top of the box.  If you don’t have your rebound down yet, try a lower box and work on it before the workout.  If your box jumps start getting short, tuck your knees up and squat out from on top of the box.
2. Use your arms to generate upward momentum.
3. Land on the balls of your feet, let your heel kiss the ground, and think firing off the next jump a split second before your feet reach the ground.
Push Presses:
1. Use your hips!  Dip and drive that weight up using your hips and legs early on to save your shoulders for the later rounds.
2. Once the weight is locked out, receive the weight on your shoulders and flow it right into your next dip and drive.
3. Once you fatigue, go from a push press, to push jerk, to split jerk.
Toes to bar:
1. Instead of arching your feet/legs in a wide curve, shorten up the path your feet take by bending your knees and taking your feet on a straighter path towards the bar.  Same goes for when extending your legs back down.
2. Use a hook grip and/or alternate grip on the pull up bar.

Break your sets efficiently.  For example, if you cannot do the push presses in 12 consecutive reps, break it up into 6+6, or 4+4+4, or 3+3+3+3, etc to minimize the number of times you’ll need to take the weight from the ground.  Doesn’t make sense to go 6+1+1+1 etc…

Slow is smooth, smooth is fast.  It’s an 18min AMRAP, the name of the game will be to be as efficient as possible in maintaining a high pace.  I’m estimating to “Trigger the Beast” around the last 4-5 minutes. 

Focus on what’s in front of you and take things one round, one movement, one rep at a time to keep mentally fresh.  When you need to rest, stand tall, breath, take a moment to refresh and refocus yourself, then get back to it.  You are more capable than what you give yourself credit for.  You can handle more discomfort than what you think.  Visualize yourself doing the best you can.  Then, embrace the suck and go for it.

Save your grunts/screams/yells for when you really need it.  Focused battle cries are acceptable, crying out is not.

Above all else, have some freaking fun!


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

030512 1RM OHS


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.


Thank you to all our CrossFit Games Open competitors AND supporters for giving your all in the first week’s workout. All the burpees we’ve been doing as a community have helped our team place in the top 20 (out of 103 teams) for our region. Even if it’s just the first week, we are very proud of all our 101ers’ hard work.

Whether you did well or not, take your results as just that, a result. From that result, reflect back upon what you could have improved and keep note of that for the next workout. Second guessing doesn’t do anything positive for you. If you absolutely tried your best, you have nothing to regret. Keep your focus on what is in your control.

Whether we’re in the top 1 percentile or in the 99th percentile, we will always give it 101% effort. #thereisnoquit

Lastly, thank you to everyone who made the potluck luncheon a great time!

AMRAP in 7min


Here is a recap of tonight’s 2012 CrossFit Games Open Competitor meeting:

The CrossFit Games Open is the first stage of an annual worldwide competition whose purpose is to find the fittest man and woman on Earth.  One workout will be released every week for 5 weeks.  The workouts are judged and scored.  The top 60 men and the top 60 women from each specified region move on the the next stage of the competition which is known as Regionals.  The top weekly scores of each 3 men and 3 women in our team will help qualify our team for a team competition on Regionals.  At Regionals, the top 3 men and top 3 women move on the the final portion of the competition, the CrossFit Games, which is what most of you have seen airing on ESPN.

The first workout will be released this Wednesday.  CrossFit 101 will be dedicating Thursdays and Saturdays classes as times to run the competition workout.  If you regularly attend the Thursday or Saturday classes, you should just register for the competition since you’ll be doing the workouts regardless.  We will run the classes as normal, i.e. warm up, technique, standards, workout, and cool down as usual.  We will modify the class reservation cap as needed to balance regular student attendance with competitor specific attendance.  If you cannot make either Thursday or Saturday, contact me to schedule a time for you to get in the workout.  All competitors should be ready to warm up on their own regardless.

We will have a kick off event/potluck this Saturday starting at 10am.  Pharmenex will also be there to conduct biophotonic scanning.  We welcome you to invite your friends and family to watch you compete and get scanned.

Every competitor will also need to be a judge in order to get everyone through the workouts.  We will designate 2 levels of judging: “Prescribed” and “Scaled”.  We will ask those that competed last year or have greater experience to judge all those that are participating in the workouts at the “Prescribed” level.  For those that are new to the competition or have less experience, we will have you judge anyone who needs to scale the workouts.  CrossFit will send out judging standards videos at the same time that the workout is released.  Every competitor needs to watch those videos before competing.  You must do your best to judge to the standard and know that you’re doing your fellow 101er a favor by “no-repping” them if they are not meeting the standard.

Based upon what workouts get released, we will need to establish heat times or designate specific class times to ensure everyone is able to get the workouts in.  I will put up a sign up sheet so that you can designate what your day/time preference is.  We will do our best to make it work, but just know that you may have to go at a earlier/later time.  Based upon your preference, we will also designate who the “prescribed” and “scaled” level judges are.

Competitor Mindset:
We don’t care if you finish in first or last place, but we ultimately care about how you perform.  You are now part of Team 101% and we expect 101% and nothing less from you.  Frame yourself mentally with the idea that you are more capable than you think you are.  Your potential will vary from day to day, hour to hour, and minute to minute.  What doesn’t vary is how much effort you put in.  That is always in your control and when you step up to the workouts, just try your best, trigger your best, tell yourself it’s lightweight, know you can do it all day, or just be OSM.  Whatever mantra you use, focus your energy towards positively pushing forward.

Use this as an opportunity to clean up your nutrition.  This is competition, you want to do everything in your power to set yourself up to be more successful and competitive.

Checking your ego doesn’t go out the door for competitions.  Be safe and smart when pushing your limits and keep in mind that you’re not competing for the $250,000 prize for the 1st place finish…yet.  We will ask everyone to keep to one attempt at the workouts.  Special circumstances for a second attempt will be reviewed on a case by case basis.  One shot, give it your best, and then rest.  Performing at a competitive level is a little different from “normal” training.  You have to rest both your mind and body so that you can be as fresh as possible for the next workout.  If this means you need to take extra rest days off, do so.

Above all else, have fun.  This season is like Christmas time for CrossFitters.  We’ve been looking forward to this and been training for this all year.  Let go of your fears or anxieties, and just enjoy the experience.  Lastly, don’t be too hard on yourself and embrace the energy that I know all of you will be giving each other.

Main Group Workout
3 rounds each for maximum rowing distance:
12 box jumps, 24″
6 cleans, 185lbs
Row, meters
(2:00min cap, rest 6min between rounds)

022212 Row So Hard

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