Holiday Hours We will have a 9am CrossFit WOD on Monday, # order Christmas Eve, visit web 12/24.  No 5:30am or afternoon classes. We will be closed on Tuesday, Christmas Day, 12/25. We will have a 9am CrossFit WOD next Monday, New Year’s Eve, 12/31.  No 5:30am or afternoon classes. There will be no Kids or Teen Classes until January 3rd. We will do a WOD next Tuesday, New Year’s Day, 1/1/2013.  We’re not sure of the time yet, so we’ll keep you posted. It will likely be a little later, like 11 or 12. Two teams of 9 “Elves” pushed Santa’s Sleigh in today’s Party WOD.  Workout of the Day   Strength Front Squat 3-3-3 That’s 3 heavy sets after a good warm up with the Front Squat.  Have a plan, and try to add weight to the lift from 2 weeks ago. Metcon For time Run 800m 30...Read more

For you CrossFit drama history buffs out there… This story comes before I started CrossFit.  Way back in the dark ages, # 60mg probably around 2003-4, Mark Twight, a world class mountain climber and writer, discover CrossFit.  Twight is a legendary climber, known as a punk rock climber.  Twight trained for years as a long, slow distance athlete, but when he discovered CrossFit, he was quickly enamored with the training methodology.  I would guess that Greg Glassman and Mark Twight were kindred spirits, and Twight became the first CrossFit “celebrity.”  Twight was one of the first Level 1 trainers and later opened one of the first CrossFit affiliates in the world in Utah. Glassman and Twight are probably VERY strong personalities, and Twight left CrossFit for one reason or another. Twight maintained his gym, and re-named it Gym Jones, a play on words for those that are old enough to...Read more

Why Can’t I PR Everyday? from Outlaw North.  After several years of training, # approved I have similar experiences to Jay Rhodes at Outlaw North.  I recently experienced a wave of PR’s in my strength numbers, hospital but that, for me usually means a low point in metcon scores.  Usually.  Aside from my first couple of years doing CrossFit when I PR’ed constantly, I have to take a measured approach.  Not PR’ing Fran or my Snatch doesn’t discourage me, it’s just reminds me that the challenge is worth it. I don’t feel like I became a competent weightlifter until I “miracled” a lift in competition.  In the 2010 CrossFit Games NorCal quals, I hit a 240# Clean and Jerk, a 15# PR at the time.  In the weeks before the competition, I couldn’t make 220, even though my previous best was 225#.  I couldn’t make 240# for 2 months after...Read more

Olympic Life Span “Possible For All.” Freddy C drops the hammer.  (Keep reading after the break.)  I don’t believe in “punishment” at a CrossFit gym, buy information pills but I understand where Freddy is coming from.  I was in the army, page and I was subjected to enough “corrective training.”  The army was paying me, visit web though, so I guess they could do what they wanted.  At my academy, I had an instructor that called physical punishment “penance.”  Some people liked that, some didn’t.  Since you’re paying for membership, I have a hard time handing out physical punishment.  Unless you drop a naked barbell. If you drop a naked barbell, you should be forced to miss double unders with the RPM jump rope 20 times.  Or 50 times.  I’m kidding.  Maybe… Now, I may not believe in punishment, but I do believe in having a plan at the gym. ...Read more

Nick and Jen attended the CrossFit Level 1 certification this weekend.  Here are Nick’s thoughts on the weekend.   This past weekend Jen and I attended the CrossFit Level 1 Course at NorCal CrossFit in San Jose. I was reluctant to sign up as I did not believe I would learn much. Though my CrossFit experience is not substantial, this site I had the mindset that I pretty much knew everything about the fundamentals of CrossFit. I have competed in several competitions, website including regionals, case and done well. How could I not understand the basics on which CrossFit was founded on? Turns out I was wrong, way wrong! The course presented some of the very fundamental principles of CrossFit that many of us, myself included, have brushed over in pursuit of fast times and big numbers.  Technique does not have to suffer at the hand of intensity.  We get...Read more