A Message from Sav-Up Our summer party will be Saturday July 30th this year. All are welcome to compete, physician race, sale and hangout. More info on that coming soon. This first post is to let you know of the fundraiser we will be having to support a young woman’s senior project. It has a special place in our hearts. Mark your calendars. It’s going to be a fun day. Anytime we get to spend time with our Petaluma Fam is fun. If you haven’t had a chance to meet Dustin, Nick or Barbara Pappas at any of our events, here is a chance to see them in action on their turf. Oh yeah – Micayla too:) Let us know if you will be making the trek with us – sign up on the board next to the “field trip” spot. Always a fun day with these guys.  Workout of...Read more

This is the third week of our current 6 week progression.  Monday is Clean and Jerk complex, buy Tuesday is Back Squat (5 sets of 3), more about Wednesday is a conditioning workout (Deadlift, side effects Toe to Bar and Bar Facing Burpee sprint), Thursday s Snatch work, Friday is Front Squat (followed by a Thruster/Pullup workout – it’s not Fran). Workout of the Day 1 Clean, 1 Push Press, 1 Push Jerk, 1 Split Jerk We started last week at 60% of 1RM.  If you did this last week, you may add 5-10 pounds.  If not, use 60% of you Clean and Jerk. Conditioning 6 KB Snatch Right Hand 53/35 6 KB Snatch Left Hand 48 Doubleunders 12 KB Snatch Right Hand 12 KB Snatch Left Hand 48 Doubleunders 24 KB Snatch Right Hand 24 KB Snatch Left Hand 48 Doubleunders If you aren’t confident with the KB Snatch, try 1 handed...Read more

9 am tomorrow will be our Swim WOD at the Oakdale High School. 739 W G St, buy Oakdale, dosage CA 95361   Come and join us for some fun. Wear comfortable appropriate attire – swimsuit, shorts, etc. We will have bottled water available for you. Alison has perfected the doggy paddle – meaning you don’t need a ton of swim experience.   See you then!Read more

Regional Performance: Bro Reps, adiposity Poor Preparation and the Perennials. Another piece by Doug Chapman Doug is a coach to many Games and Regional athletes.  But although his focus is on the CrossFit as a sport, story his message, order while being very critical, applies to every athlete.  Are you doing things to the best of your ability?  Do you cut corners?  Are you doing this consciously? Now, before you go getting all mad, and thinking I am pointing a finger at you for missing full extension on an air squat – I am not.  By Mr. Chapman’s description, I am was, at best, a Perennial and Uncoachable athlete.  I was an Open hero, but I relied on workouts that suited my abilities at higher level competitions rather than being good (or great as is needed now) at everything.  I had some good Regional performances and some shitty Regional performances. ...Read more

The Story of Five Frans by Doug Chapman (Julie Foucher’s coach).  There are so many ideas in this essay, page it will take awhile to chew on it all.  Workout of the Day Strength Front Squat Take 15 minutes to build to a heavy single – go by feel, healing keeping good positioning. If it feels good go for it, information pills but it isn’t a ton of time. Conditioning AMRAP 7 1 Chest to Bar Pullup 1 Ring Dip/Ring Push Up 1 Pistol Next round reps are 2/2/2, then 3/3/3, then 4/4/4…how high can you climb the gymnastics ladder???Read more