Monthly Archives : June 2012

Double Dipsea & Throwdown Recaps!

It was a big weekend for Team SFCF with 17 athletes competing in various events.

Double Dipsea Recap

On Saturday June 23rd the Double Dipsea (Stinson to Mill Valley, return) commenced with ten (10) SFCF athletes determined to knock down 14.2 miles of nothing but ascending and descending single track trails. Our ranks included: Pon (TM), Nick Barsotti, Lisa Masai, Chris Kneivel, Danielle Brisky, Brian Thompson, Stefanie Thompson (no relation), Molly Leith (Mama), JP, Kenzo Kagawa (can’t get enough Dipsea) and Brian Foster (as Dafne Espinoza).

Trademark Pon set a new PR finishing in 2:47:23 over his 2011 time of 3:10:33; nice job!

For those who are not familiar, the Double Dipsea has 9,200 feet of elevation change; in other words: 4,600 feet of climbing, and descent. Both are tough evolutions requiring completely different skill sets.  The SFCF Team represented 5% of the total race finishers.

A shout out to Nick Barsotti who this coming Saturday will race the Marin 50 Mile Trail Race and to Josiah and Dave for showing up at Old Mill Park to cheer on our runners.

Throwdown v. TJ’s Gym Recap

On Sunday, SFCF hosted our second throwdown against our friends at TJ”s Gym where Team SFCF won two out of the three workouts to take the title back from TJ’s.   We introduced the “pimp cup” which we expect will be traded back and forth as we continue these throwdowns on a bi-monthly basis.   Congratulations to Tonya White, Beth Helton, Jessica Hall, Joe Herrle, Nick Barsotti, and John Post for their hard work and for slaying the second and third workouts for the win.

Some memorable moments include Jess Hall PRing on her snatch, Beth Helton snatching 110 lbs like it was nothing, Nick Barsotti slaying all of the workouts after having done the Double Dipsea the day before, Tonya White murdering the handstand push ups in Diane, John Post gutting out 150 wall balls for the first time ever, and Joe Herrle setting a blazing pace on the 100 meter Helen WOD.

It was a beautiful day and a fun competition!  Thanks to our friends at TJ’s for making the trip across the bridge.   If you are interested in participating in one of these throwdowns in the future, keep an eye out on our Facebook page for a call for team members in early August for our August throwdown.

Special thanks to fans Lawrence Wong, Alex Luna, Courtney Walker, Matt Helton, Rachel Kayce and a few more SFCF athletes for coming out to support our team!



Power Speed ENDURANCE, by Brian MacKenzie – Official Trailer

We are delighted to announce that our visiting coach (and soon to be regular coach) Brian MacKenzie’s book Power Speed ENDURANCE is now available for pre-order now and will be in bookstores on October 1, 2012.    Here is the official book description:

Power, Speed, ENDURANCE is a highly effective training system that has catapulted thousands of endurance athletes to the next level. Developed by CrossFit Endurance founder Brian MacKenzie and featuring instruction from some of the world’s top endurance and CrossFit coaches, Power, Speed, ENDURANCE unveils techniques, drills, and training strategies that will optimize your performance and overall work capacity while decreasing your susceptibility to injury.

Through thousands of step-by-step color photographs and detailed narrative, Power, Speed, ENDURANCE breaks down proper running, cycling, and swimming mechanics like never before. MacKenzie’s unique system of building strength, speed, and power is aimed at reaping continual results, without injury. In fact, he devotes an entire chapter to the “broken down” athlete, equipping you with the knowledge to prevent, repair, and treat injuries brought on by poor mechanics and tight overworked muscles. In addition, MacKenzie outlines a straightforward approach to nutrition, hydration, and electrolyte balance that will increase your energy, boost your performance, and accelerate your recovery.

Whether you’re a self-trained athlete looking to compete in your first endurance event, a seasoned competitor looking to reach your highest potential, or a CrossFit athlete looking to increase stamina, Power, Speed, ENDURANCE will help you reach your goal.

In this book, you will learn how to:

• develop proper running technique using the Pose Method

• properly fit yourself on a bike

• improve cycling mechanics on a road, time-trial, and mountain bike

• swim effortlessly and improve freestyle-stroke mechanics through skill-based drills and exercises

• accelerate work capacity and minimize fatigue by building muscle, speed, and power

• incorporate a CrossFit Endurance strength-and-conditioning program into your training routine

• maximize nutrition, hydration, and electrolyte balance to improve performance and body composition

• prevent, repair, and treat nagging injuries associated with endurance sports and improve range of motion using Starrett’s Movement and Mobility Method

Pre-Order The Book Here

Upcoming Events This Weekend & Schedule Updates

 We have 15 SFCF athletes competing in events this weekend so come out to support them!

Double Dipsea THIS Saturday, 8:00 a.m. start time

SFCF athletes Pon Somnhot, Nick Barsotti, Lisa Masai, Chris Knievel, Danielle Brisky, Brian Thompson, Stefanie Thompson, Molly Leith, and Brian Foster will be racing this weekend in the Double Dipsea so come out to cheer them on.  The race begins and ends in Stinson and the turn around is in Old Mill Park in Mill Valley.   The start time is 8:00 a.m. and there is a 4.5 hour cut-off for the race.   Please come to Old Mill Park or to Stinson Beach to cheer on Team SFCF!   Our folks will probably be showing up in Mill Valley between 9 and 10.

Throwdown v. TJ’s Gym – THIS Sunday 10 a.m. – Noon at SFCF

SFCF athletes Joe Herrle, John Post, Nick Barsotti, Tonya White, Jessica Hall, and Beth Helton will be competing in a 2 WOD throwdown against a team from TJ’s Gym this Sunday.   This is our second throwdown and we are hoping to take the title this time.    If you want to watch some friendly cross-bay competition, come by the gym on Sunday morning to cheer on Team SFCF.

4th of July Schedule

One Class only on July 4th at 9:00 a.m. with Coach Diane.


Josiah Bunting PRs on the Dipsea

Congratulations to SFCFer Josiah Bunting for PRing last weekend on the legendary Dipsea.   This is a fast race and Josiah beat his time from last year by a second and a half and placing 100 places higher than last year, despite the unusually hot day.   He finished 102nd overall and 13th in his age division.    Awesome job Joe!

Thank You and Good Luck To Coach Angel

After five awesome years, Coach Angel has decided to move on from San Francisco Crossfit to realize a dream he has had for several years of opening his own gym.   Angel has been a huuuugge part of SFCF for many years and will be greatly missed by all of us.   You will still probably see him occasionally at SFCF lifting some heavy weights with the boys.  We wish him the best of luck in his new endeavor!

Crossfit For Hope WOD Recap!

Great job this past Saturday to everyone that participated in the Crossfit for Hope WOD!!! We had 30+ people in attendance and ended up meeting our gym goal of $500, which contributed to Crossfit’s current total of $1.2 million for Saint Jude Children’s Research Hospital.   Thank you so much to all who participated in honor of this great cause.

Eric Bach was the winner of the workout with 225 total reps-way to go Eric!

Special thanks to Patrick Horn for donating the celebratory keg from his local brewery Pacific Brewing Laboratories, Danielle Brisky for bringing yummy paleo muffins, and to our resident photographer Tory Kornblum for this great picture!