Monthly Archives : May 2012

Crossfit Triathlon Training To Beat Performance Killers, By Nate Helming

In this article, Nate discusses the importance of establishing setup rituals in CrossFit, especially when olympic lifting features in the WOD. Athletes who regularly setup in CrossFit build greater levels of technique endurance, meaning they do not see the same level of breakdown of technique in the face of the performance killers—fatigue, stress, or distraction. Furthermore, triathletes who practice CrossFit can and should carry over these setup habits to swim, bike and run workouts to build greater levels of technique endurance in Triathlon and ultimately experience fewer injuries and greater performances when it most counts.   Read the Full Article Here


Memorial Day Schedule and Saturday Class Update

Saturday Classes – All of our Saturday classes are continuing as scheduled, however, the Golden Gate Bridge 75th Anniversary Festival is going on in the Presidio this weekend and so please expect tons of traffic and parking challenges on Saturday morning.   If at all possible, please run/bike/walk/carpool, and consider parking in one of the lots near the Marina Gate entrance to the Presidio and walking down.  Either way, please leave yourself extra time to get to class on Saturday morning as the Presidio will be very busy.

Memorial Day Schedule – we will be having an abbreviated group class schedule on Monday – there will be a 9:30 a.m. class with Coach Angel and a 5:00 p.m. class with Coach Nate.    Check out our Group Class Schedule for more information.

Mobility Class – Tonight’s Mobility Class is Cancelled!  Kelly is delayed on a return trip so won’t make it in time.

Crossfit For Hope WOD at SFCF, June 9th – 10:30 a.m. – 12:30 p.m.


Greetings SFCF Community!

What’s the only thing better than working out at SFCF on a sunny Saturday morning??? Working out for charity!!! This year San Francisco CrosSFit will be participating in Crossfit for Hope, a fundraiser for St. Jude’s Children Research Hospital. On June 9th the 10:30am class will be participating in the “Hope” workout.

What is Crossfit for Hope?


3 rounds of:


-75 pound Power snatch

-Box jump, 24″ box

-75 pound Thruster

-Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

A minimum donations of $5 is required to participate. We are shooting for a gym minimum goal of $500 to contribute to Crossfit’s goal of 1.7MM – one day’s operating cost for St. Jude to combat childhood cancer and other deadly diseases.

To Participate, Please Take These Two Steps:

  1.  Log on to to make your donation, AND
  2. RSVP to Coach Tonya at so that we can put you in to a heat!

There will be a post-workout potluck as well and we will circulate a sign-up sheet before the event.

Can’t wait to see you all there!

* Please note there will not be a regular 10:30 a.m. class that day (only this Hope WOD) and no Open Gym.

Congratulations to Team SFCF

It was an epic and inspiring weekend all around in San Jose this weekend where Team SFCF – Chris, Nick, LaMar, Damian, Tonya, Beth, Lisa, and Sheena – showed up and represented SFCF very well.   Their level of preparation was evident in how well they performed all of the movements and in how they flawlessly communicated throughout the workouts.   This was a first-time competition for Chris, Beth, Lisa, and Tonya and Chris and Lisa have only been Crossfitting for about a year (or maybe even less in Lisa’s case).   Some amazing moments included Tonya hang power cleaning more than her body weight for 15 reps, Lisa and LaMar PRing on their snatches by 10lbs each, Beth Helton easily snatching 105# after struggling with 85# earlier in the day, and Chris butterfly kipping his pull-ups Chris Spealler-style.   It was also amazing that a huge number of SFCFers showed up on all three days (including many people for the snatch ladder at 8 a.m. on Sunday morning) to cheer for and support our team.  Special thank you to Coaches Roop and Carl for dedicating so much time and hard work to developing this team and coaching them the past 2 months and over the weekend.  Congratulations Team SFCF and thank you so much to all of the supporters for making the trip down!   Also, thank you to Tory Kornblum, and Alexis Contos, and Eugene Choe for these photos of the weekend.   2013 here we come!

Crossfit Games NorCal Regionals This Weekend, No Saturday Classes

Please come down to San Jose to support Team SFCF at the NorCal Regionals this weekend!  We are hoping to have a huge Sea of Pink supporting Damian, LaMar, Nick, Chris, Lisa, Beth, Tonya, and Sheena in their bid to go to the Games this summer.   The competition takes place this Friday – Sunday (May 18-20) from 8 a.m. – 7 p.m. at the Santa Clara County Fairgrounds – 344 Tully Road, San Jose, CA 95111.   SFCF will have a big tent so come and find us there.   Here is the tentative schedule Team SFCF will be competing:

Friday, May 18th – WOD #1 – 10-11 a.m.; WOD #2 – 1:24 – 2:24 p.m.

Saturday, May 19th – WOD #3 – 9 – 9:45 a.m.;  WOD #4 – 11:54 a.m. – 1:24 p.m.

Sunday, May 20th – WOD #5 – 8-8:45 a.m. (women), 10:15-11 a.m. (men); WOD #6 – 1-1:30 p.m.

For more information and to purchase tickets ($25 for a 3-day pass or $10/day) visit the NorCal Regionals page here:

If you want to represent SFCF in a Team SFCF T-shirt, we are getting a new order in THIS Thursday at the gym so swing by to pick one up!

*** Please Note that our Saturday classes (including Olympic Lifting Club) will be cancelled so that our staff can come out to support our team.

Nutritionist Panel & Paleo Potluck at Tara Firma Farm, May 15th – 5 – 8 p.m.

Our awesome grass-fed meat CSA providers, Tara Firma Farms, are hosting a panel discussion about the Paleo Diet along with a Paleo Potluck at the farm next week.   This is an awesome way to learn more about why local, quality meats and veggies are so important and a way to see where your food is coming from directly.   Read below to get more of an idea of who they are, and join them for a Paleo Potluck and nutrition talk at the Farm to see the operation and meet the farmers!

When: May 15

Time: 5-8pm

Where: Tara Firma Farms 3796 I street Petaluma 94952

Details: BYO utensils, plates etc, a Paleo Dish to share, and a grill if you like! The farm will provide meat for purchase and grill space for use. Bring comfortable layers to wear as we will be in a barn.

Can’t make it to the Potluck? No worries! There are lots of other events happening at the farm and you are invited! Check out their event’s webpage here:

In May, the farm is WAIVING the membership fee! To sign up go here:

 What Tara Firma Farms Offers

· Grass Raised Beef

· Pastured Chicken

· Pastured Turkey

· Pastured Pork

· Pastured Eggs

· Local/organic/biodynamic Vegetables

What Tara Firma Farms Is All About

· Tara Firma Farms is a family owned beyond organic farm in Petaluma, California, founded by Tara and Craig Smith in 2009. Working in harmony with land and animals, we offer our community real food that balances the needs of our environment with the needs of our nutrition. Our goals are to educate the community regarding REAL food, provide that food and build a training center for future farmers.

· All of the animals are raised on pasture and managed in a holistic way. This makes all the difference. Animals raised on pasture, free from stress and antibiotics, provide us with the healthy meat we need. Unlike most meat available in stores, our meat is loaded with Omega 3’s, CLA’s and other nutrients that keep us healthy, naturally. We raise pigs, cattle, and chicken for meat and eggs. We never use herbicides, pesticides, insecticides, or any other “cides”. In other words, our animals don’t do drugs!

· Our garden is managed using bio-intensive gardening. We compost, integrate pollinator attractor plants in the garden, and grow beautiful heirloom varieties. We even have a few bee boxes in the garden too! The demand for fresh seasonal produce has been more than we can meet with our garden, so we include produce from diverse organic farms just down the road from us including County Line Harvest, Marin Roots, First Light, and Allstar Organics.

· On that note, we support the local farms around us by acting as a hub where they can sell their goods. We include honey from Marshall’s Farm, olive oil and olives from McEvoy Ranch, yogurt and butter from Straus Family Creamery, raw goat cheese from Redhill Goat Farm, and granola, gluten free bread, muffins, fruit, and preserves from various local vendors. You can add any and all of these products to your share of veggies or meat, some rarely go into a grocery store after shopping with us!

· CSA: Community Supported Agriculture. It’s like a subscription to the farm. Our CSA members sign up for either a meat share or veggie share, or both if they choose. The meat comes as an assortment of cuts of beef, pork and chicken, which we will choose for you and switch it up each time, allowing you to try a range of our delicious meats. The veggie shares are a mix of the freshest, seasonal crops available. Usually they include some roots, cookable greens, perhaps an herb, and some table greens as well. What you end up getting is an order that is full in quantity and high quality food!

Join the CSA at San Francisco Crossfit!  Deliveries are made once a month on the second Thursday of the month.   Sign Up Here


SFCF Athletes Attack The Miwok 100, By Robert Tuller

It was a big weekend for SFCF endurance athletes.

At 5am Saturday May 5th five of us from SFCF had our bib numbers pinned to our shirts awaiting the start of the Miwok 100km Trail Race.

Pon, Karrie Hutchins, Josiah Bunting, Charlie Kirst and your beloved old coach departed the Stinson Beach parking lot up the Willow Camp Trail, a 1500 foot climb, to the Coast Trail as a large orange moon descended into the Pacific. Flashlights were in order and we trudged single file up a very steep trail with smells of morning dew fresh off the oak forests along the trail.

We were able to douse the lights by the time we crested the trail and headed north to Bolinas along the Coastal Trail. The sun was rising and passing through the redwood forests along the Ridgecrest Road as it intersects with the Fairfax Bolinas Road and we light footed our way along a soft jeep road towards the northern turnaround point, mile 12.5.

Josiah first, Pon followed by Karrie, myself and the Chuck Wagon headed back up the trail from whence we came running now south towards the Matt Davis Trail to descend into Stinson Beach Fire Department Aid Station, mile 26.2. The morning weather was epic, warming and the glow along the trail Saturday morning reminds you that we are fortunate to live so close to such staggering beauty. It is at this time that a trail runner can think such glorious fleeting thoughts fully absorbed by his surrounds and the wonders of nature. The heat has not risen yet and the legs are still relatively fresh.

The steep twisting descent into Stinson Beach dotted with tourists was enough for our dear Chuck Wagon who decided after conversation with Tropical Joe (Medinger) the RD of the Quad Dipsea that a cold beer was in order. Pon, Karrie and I chased Josiah up the Dipsea Trail heading south for Muir Beach as the afternoon sun began to raise the temperatures into the low 80s. There was a slight breeze and one can accept the gorgeous redwood glade up the Dipsea towards Cardiac as a stunning sight even though there in wait are the railroad tie steps that climb 1400 feet out of the beach. Once we reached Cardiac and headed south there were to be no more trees and therefore no shade for the remainder of the day. Karrie was behind Pon and I as we encountered Josiah battling an extremely tight IT Band along the Deer Park Fire Road. We wished him well and encouraged him to soldier on as we have always respected The Animal for his true competitive warrior spirit; knowing that with half the race yet to unfold over hilly terrain Josiah would have a difficult time meeting the cutoffs. As we approached Muir Beach Aid Station the leader was heading home along the trail and we had 29 more miles yet to run. It was one of those OMG moments when you see an incredible athlete heading for the barn. If you were to look at a trail map we’d have covered most of the trails in the Marin Headlands to include stops in Tennessee Valley, Rodeo Valley, Wolf Ridge and Pirates Cove. I met my pacer Dave Bonaccorso at mile 50.2, Tennessee Valley Aid Station at 5:50pm and we headed out to complete the next 12 miles. Pon was behind us and Karrie would eventually miss the cutoff at mile 50.2. We salute Josiah whose knee bested him at mile 38 and Karrie for covering the most miles to date in her life. Climbing up Deer Park Fire Road I had to stay ahead of a noisy huffing and puffing runner in tight biking clothes; I was following close on Dave’s heels and he’d turn to remind me how I felt about cyclists. That cheered me up for about 2 seconds and it was back to the slog uphill. As we crested Cardiac the huge full moon greeted us and we paused for a moment to soak up the spectacular view overlooking the Pacific and the Bay then made our way into the forrest with flashlight lit to drop into the finish at Stinson Beach.

After 16 hours 11 minutes of racing your coach was finally across the finish line. Pon, a tough strong man, battled the dark a bit longer to finish in 17 hours 39 minutes. It was hot, hilly and hard (24,000 feet of elevation change). Our crew of relatively new ultra runners found new distances to be proud of in their quest for more glory on the trail at another time.

Reminder: Spring Leaning Kick-Off Tonight, 7:00 p.m.

Our 2012 Spring Leaning is kicking off tonight at 7 p.m.   We will be doing a brief talk about what the Paleo Diet is and how the challenge will work and then Zak Holdsworth, SFCF athlete and WellnessFX representative, will give a short talk about what they are doing with biological assessment.   If this is your first time, bring $30 cash for the kitty and be prepared to take your “before” pictures (men: shorts; women; shorts/sports bra).  If you are a veteran of our leaning competition, you don’t need to stay for the presentation – you can just take your “before” photo and bring $30 cash for the kitty.   The only difference this year is we will be tracking our food on Beyond The Whiteboard instead of our old food-tracking tool.   Food logging will begin on FRIDAY, May 11th and the competition will end on Saturday, June 9th.    If you cannot make it tonight, the camera will be at SFCF through  next Tuesday morning and you can have one of our coaches take your pictures and sign you up.   See you then!

WellnessFX Blood Draw THIS Friday 5/11, $149 Package Now Available

WellnessFX is coming back to SFCF this Friday from 7-9 a.m. with a new product priced at $149 and we strongly encourage all of our athletes to signup and learn more about your own biology. They bring the lab draws directly to us.  After you have been tested they will provide you with really awesome personal analytics and health recommendations based on your actual biology. If you are interested in improving your health, this is a no-brainer.

Sign Up Here:

To learn more, this quick video featuring Kelly is a must watch along with this article about Juliet’s experience:

*Please note: if you plan to do the draw on Friday morning, you must fast for 12 hours beforehand and you cannot exercise for 24 hours ahead of time for best results.

Team SFCF Wins Relay Division At The Wildflower Triathlon, By Brian Thompson

Conditions were warm at Lake San Antonio for the 30th Annual Wildflower Triathlon this past weekend. Team SFCF – Erin Moody, (Coach) Nate Helming, and I – camped out in the dirt and dust to represent San Francisco Crossfit in the Olympic distance triathlon relay. Despite a rowdy campsite and dinner provided by a questionable catering company the night before, we were ready to race on Sunday morning.

The relay teams were the last wave of the day, meaning we would have bright sun and midday temperatures to contend with. After jockeying for position at the start line with several pushy guys, Erin took off like a dolphin on the swim leg and was one of the first out of the water, completing the 1.5km lake swim in just 20 minutes! She raced across the transition area to her waiting teammates, where our pre-discussed strategy of meeting at the transition area in/outs instead of at our bike rack saved us precious seconds. She transferred the team’s timing chip on to Nate who took off immediately onto the bike course. Nate successfully navigated a technical, hilly, and very crowded 40km bike course and managed to post the 15th fastest bike time of the day (1 hour and 10 minutes) among all participants. The team then handed the timing chip and the race lead to Brian and he sprinted out of transition and onto the dusty, hilly, and shadeless 10km run course, where Team SFCF never looked back. No one was able to catch Brian on his way to a 43 minute 10k, securing SFCF’s top podium spot among all relay teams that day.

It’s almost like this crossfit stuff actually works…