Workout of the day

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I went running in Marin today,  it was a glorious day.  At the end of the run we stopped for breakfast in Sausalito.   We found this man balancing rocks; he is very skillful and interesting.   I sat down and took a few pictures and made me think that finding balance is something we all should attempt to do.  Weather it is CrossFit, our jobs, families, or relationships; we are always trying to find a balance.   Over the years in my personal life and at work (being a consultant) I learned that the biggest misconception of all is: A balanced person is good at everything.   However the truth is that a balanced person is good at prioritizing.

Think about what is most important for you to accomplish, and why. How can you make the most of your time  and energy in order to reach your goals? What is the benefit of focusing on these few things? Does it give you more time with your family?  This is what Crossfit has done for me.   It gives me a great workout but it also has freed my time tremendously.   Long gone are the days when I used to train  Saturday and Sunday ALL DAY to get ready for a race.  Have you noticed that since you started to Crossfit, you have found more time in your day to devote to other important things thus helping you to find your  balance?



“Happy CrossFit Games! And may the odds be ever in your favor.”

Saturday we will be doing the first CrossFit open workout 13.1 . this is the qualifiers for the regionals .  Wome people in our level 2 class are competing to make it to the next level.  We will run heats every 20 minutes. that means you need to have your s*** together . Tomorrow when you arrive to class put yourself in a heat, either a prescribed or scaled.  It will be up to YOU to warm yourself up and have your weights ready for the workout.  If you are not competing you can scale to work out as necessary. If you are competing you need to find a judge and make sure that you are in opposite heats from one another. Good luck to everyone tomorrow

A couple of tips.

1) have an idea how you will break up the reps
2) know exactly how you will perform each snatch.  muscles snatch,  power snatch, squat snatch or splits snatch
3) make sure you have no missed reps
4) If I was you I would wear my lifting shoes and wrist wraps
5) the burpees are going to be the rest. make sure you set a good pace and follow it.
6) check out this video


When you are at SCCF working out, what are you thinking about? Are you thinking about your day? Are you making plans for that vacation trip? Or are you thinking, when is this over? Can I stop now!

When you are working out, you should be thinking about how your muscles are performing,  Listening to your body and making sure you are doing it right.   Whether it is running, dead lifting, squatting etc, you should be thinking what muscles need to engage to perform the exercise. You do this, right?....  Right?

Remember, don’t be afraid to ask for advice / direction from the coach.  You need to take responsibility of your progress and there will be progress if you do things right.  So, make sure you engage the coach,  ask for directions / advice..


Workout 13.1

The First workout of the Open was just announced.   It appears brutal, but we are sure our athletes will represent SCCF pretty well.   The workout 13-1 is as follows:

17 minute AMRAP of:

40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

This Saturday is going to be awesome..  so turn your BEAST MODE ON!!

Are you still looking for a reason why do you want to do this...   click here.    OK... LETS DO THIS!!!


Really? we wonder why!!


It's not going to be easy, it's going to be worth it.


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