Today you can find two types of CrossFit. One is that awesome exercise routine we all fell in love with that consists of functional movements done at high intensity for the betterment of our health. The other is the sport of CrossFit. Just like what you see on ESPN, CrossFit the sport continues to grow every day.
With this growth in popularity, more athletes are coming into the mix and wanting to compete at high levels. They arise from all walks of life, ranging from the former college football player to the ultra-marathon runner, and they all have one thing in common – they lack patience. Continue reading here.
**Pioneer Elementary, needs your help, they are building a Giant Jenga with egg cartons for their field day. They need a bunch of egg cartons! CFV is collecting 12 count CARDBOARD egg cartons. Thanks for your support!!! Contact Tara Spencer for more info.**
We love Burpees!
5050 burpees in 100 days!
Congratulations to Jammie Brewer, Doug Parker, & Heather Halvorson for completing the Burpee Challenge!
I love to know a workout the night before I’m going to do it. Whether it’s CrossFit or cycling or something else I plan to do the next day, I like to lie in my bed at night and visualize my movements before I drift off to sleep. Some people count sheep, I count reps.
But I know some gyms don’t like to reveal their workouts ahead of time. They don’t want people to cherry-pick (or cheery-pick as I recently said).
But let’s leave aside what I consider to be the absurdity of playing information keep-away from your fully grown customers. Basically, I like to know the workout so I can see in my mind what I have to do. Clean and jerks? Okay, I’m running the movements in my mind. Foot position, pull yourself under the bar! Thrusters? Time to think about hip drive. Pull-ups? Engage those lats. Picture my chin over the bar. The list goes on and on. Continue reading here.
It’s that time of the day again: the clock finally beeps that your eight minutes of torture are up; you slam the barbell down, sweat raining into your eyes and blurring your vision; and you stumble to the whiteboard. Trying to regain your breath, you do some preliminary analysis: Well, Mike finished 30 seconds faster than me, but then again he didn’t do the Rx weights. Damn, Taylor beat my time! But did she really? I mean, we all know how she “counts.”
The whiteboard is a central part of the CrossFit experience. Whether your box uses a traditional whiteboard with dry erase markers or the fancy virtual ones that chart your progress, it’s been ingrained in you from day one that you record your scores after every workout. It’s probably second nature for you to check the clock as soon as you drop your last snatch to make sure you catch your time, down to the second, so you can get your score on the board and see how you did compared to everyone else. Continue reading here.
I know what you’re thinking, “Pretty bold title, better be good”. No worries, the title actually doesn’t quite do the information justice. If you are pretty good with a jump rope, skip (no pun intended) down to the bottom of the post where I have some workouts that are guaranteed to challenge anyone. If you want to learn what double unders are, how to do them properly, what kind of rope to buy, some quick tips, and some awesome workouts keep reading.
What are these things you call double unders?
The Official definition: According to Skipping Rope in Wikipedia, double unders are performed when, the participant needs to jump up higher than usual while swinging the rope twice under his feet. Simple enough, right? One jump rope passes twice, DOUBLE, below the feet, UNDER you…. Ok I think that dead horse is beaten.
My definition: a conditioning exercise that may or may not have been used in POW camps during Vietnam to punish infractions. Continue reading here.
When it comes to weight loss, there’s a ton of advice out there. The problem is, most of it is terrible, outdated and scientifically disproven. And if you believe it, it could be getting in your way. So let’s take a look at the Top Ten Food Lies that keep you sick and fat.
Food Lie #1: All Calories Are Created Equal
When I walked into an 8th grade class recently, I asked if them if there was a difference between 1000 calories of broccoli and a 1000 calories of soda. You know what I heard? A unanimous, “Duh! Yes!”. Continue reading here.
All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.
I’ve been accused of being a CrossFit hater on more than one occasion. While I understand why my opinions might rankle a few less secure individuals, the truth is I actually love CrossFit. I did CrossFit for two years pretty religiously and it completely reinvigorated my love for training. I’ve since moved in a different direction due to an overwhelming need to deadlift as much weight as possible, but I still do the majority of my training at a CrossFit box. Of the various aspects of CrossFit I’ve seen criticized, none seem to me to be quite as polarizing as the kipping pull up. I’m not going to disagree that it looks silly and isn’t a real pull up, but I’m tired of reading criticisms based on shoulder mechanics that have zero basis in reality. Continue reading here.
Whether you know it or not, you have assigned yourself a level of commitment to your training. Some of you are focused, sharp and put all of your being into your training. Food, rest, recovery and walking the razors edge of suffering is your game. You have a high level of commitment. Some of you come in, put in solid work, eat well and go about your lives. You have a reasonable level of commitment. Some of you do the minimum, eat what you want, and think a Friday night party is recovery. You have the minimum level of commitment. This post is NOT about commitment. We all make choices about our fitness and health that are personal. What this post is about is some of the tools that will improve your training regardless of your level of commitment. The tools we will talk about here are tools that are in your head and heart and that you can carry with you everyday and everywhere regardless of where you are in your training.
Tool #1: Self-Awareness
To me, self-awareness has three varieties as related to training: awareness of your physical abilities and limitations, awareness of your mental and emotional toughness, and awareness of the context of the environment that you find yourself in. Continue reading here.
21-15-9 reps for time of:
KB Snatch (53/35)
Push-Ups (hands off)
CFV Membership billing made easier
We are talking about the CFDashboard. Some of you are already utilizing this tool. For those of you who are new to the box or just not aware that this is available, here’s the deal. CFDashboard is an online membership management site that allows box owners to track membership and receive payments. Each member is given a login, then you can sign up for monthly auto renewal of your membership and link a credit or debit card for auto pay. This is not required, payment by check or cash is always excepted.
If anyone is interested in signing up for the CFDashboard, contact Ashley Burkett.
For the past five months I’ve been teaching a regular Sunday yoga class at San Francisco CrossFit. After years of teaching in traditional yoga studio settings, this has been an exciting new challenge and a welcome change. I began training at SFCF in June of 2012 just after taking my first classes at CrossFit H20 in Medford, MA — owned by my best friends, Jaffney Roode and Benjamin Frank. I was instantly hooked on the intensity, speed, and explosive energy of CrossFit workouts. I quickly discovered that my background as a yoga practitioner provided me with the general mobility, positional awareness, focus, breath, and presence needed to stay on track with such a training program. CrossFit and yoga go together like fresh donuts and really good coffee, literally. Coffee, donuts, yoga, and CrossFit have become a regular occurrence on Sundays at SFCF.
Here are 10 reasons why I believe yoga can help you grow as an athlete, reach your goals, and continue to excel beyond your wildest expectations.
1) Yoga improves your range of motion and general mobility. Continue reading here.
For anyone interested knowing more about yoga contact Angie Hughes, she is not only a coach at Crossfit Veritas but an instructor at Honor Yoga.
1RM Back Squat
1 RM Deadlift
The CrossFit Total
By Mark Rippetoe
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.Continue reading here.