Monthly Archives : October 2012

Halloween Schedule Update

SFCFers!  We have cancelled our 7 p.m. Level 1 class and Olympic Lifting Club tomorrow on Halloween.   All of our regular classes will continue as scheduled.   Come on down to enjoy a fun Halloween WOD and see Coach Diane in her Panda costume.

Women Can’t Do Pull-Ups?????? By TJ Murphy

The NYT: “Why Women Can’t Do Pull-ups”

Yes, that’s the story, appearing in the Well and set to be published October 28.

I have a few comments to make.

For one, my girlfriend, Gretchen Weber, who was more of an academic than an athlete growing up, can most certainly do pull-ups.

I know. Once at at a San Francisco CrossFit class I was set up next to her for the classic benchmark WOD, “Cindy,” a workout that includes as many rounds as possible of pull-ups, push-ups and air squats.

There’s a funny thing about these WODS and the competitive nature of a CrossFit class. Despite all the focus and fuzziness generated by the anaerobic, high-intensity heart-pounding work at hand, I notice I can still keep tabs on a person right next to me through some miracle of peripheral vision. I know if I’m ahead of them or if they’re beating me. It must be some sort of power developed over a billion years of evolution.

In other words, I could watch out of the corner of my eye as Gretchen ripped through round after round, at least 12, five pull-ups per round, looking like the pull-ups were as taxing as reaching for a box of sugar.

As she steadily pulled away from me in the WOD, I was reminded of one of the first videos in the archive of Annie Sakamoto, her baby watching from the sidelines, as she performed the WOD called, “Josh,” where in the first round alone she peels off 42 consecutive pull-ups. At the time I saw it I hadn’t started CrossFit and might have been lucky to do three strict pull-ups and was surely incapable of kipping pull-ups.

And while there always seems to be an uproar over kipping pull-ups when a discussion like this happens, I say, Whatever. I know in doing workouts with kipping pull-ups I feel like my heart is about to explode, and it took me a long time to be able to do even three of them, so I say, Whatever.

And this isn’t to say I don’t see women at CrossFit classes doing plenty of strict pull-ups. Not to mention the muscle-up–a pull-up followed by a ring dip on gymnastics rings.

At any rate, the journalists at the Well should take a break from reading the research and visit CrossFit NYC, aka, the Black Box, on West 26th street off of Broadway. Particularly if Cindy is on the schedule.

You can enjoy this and all of TJ’s great posts on his blog, Inside the Box.

About TJ:  T.J. Murphy is a veteran endurance athlete, CrossFitter, and former editorial director of Triathlete, Inside Triathlon, and Competitor magazines. He is author of Triathlete Magazine’s Guide to Finishing Your First Triathlon and contributor to Start to Finish: 24 Weeks to an Endurance Triathlon.

Aim for a B+ on Nutrition. A Jesse Thomas Re-Post, By Nate Helming

I first came across this insightful and funny article by pro triathlete Jesse Thomas about a month ago. I was finishing up my recent article comparing solid versus liquid fueling for triathlon, and I wanted to get some personal input from professional triathletes that I could add to my article.

While Jesse briefly touches upon fueling, I immediately gravitated toward his daily nutritional philosophy. Simply put, it’s refreshing to hear a competitive athlete who does not obsess about their day-day nutrition for their racing performance. And while we always strive for, encourage, and admire perfection, it’s nice to hear from a top athlete who proudly enjoys not being the first student in class in all subjects.

Below is a link to the full article, but here are a few nuggets I gleaned from his post:

–He’s funny and clearly enjoys competing and writing about his tinkerings.

–Calorie counting doesn’t necessarily work in the long run. The body’s a complex system, with constantly shifting caloric needs. It costs significant mental and physical energy to nail it each day. Additionally, counting doesn’t teach you to listen to the body’s internal messages about its needs.

–Racing weight: Jesse realized he races best when he trains consistently, eats “mostly healthy” and mostly ignores the scale. Forcing your body one weight or another can work, but it’s a dangerous game with significant downsides. And for mos athletes that mental and physical energy could be better applied to other aspects of one’s training, racing, and recovery.

–Aim for a B+! I think this is somewhat facetiously stated but true. A perfect diet is just too hard sometimes. It’s best to nutritionally aim for a “mostly healthy” nutritional approach that includes the occasional beer, dessert, or sibling inspired burger throw down.

While this advice is catered more towards endurance athletes, it equally applies to the paleo-enthused CrossFit population. Paleo challenges are transformative and powerful, but those who’ve done them know how hard it is to stay strict paleo once the 30 day challenge ends!

So there you go. Straight from the gut…er…mouth of a 2x WildFlower Long Course Champion!

Read Jesse’s Full Article Here

Train (and Eat) Well,


Devan Green Wins Gold at the US Open!

Two weekends ago, Devan Green won Gold at the U.S. Open XVII Brazilian Jiu-Jitsu Tournament in San Jose.   He beat out almost 40 other competitors and went undefeated to take first place!!!   Here is a quote from Devan about the experience:  “My body and mind felt incredible during the whole tournament! Although my opponents were incredibly strong, well trained, well seasoned, and considerably outweighed me, I never felt overpowered or outgunned and was able to play smart, play strong, and keep pace throughout the entire day!  San Francisco Crossfit WORKS”   Major Congratulations Devan!!!! Keep it up.



Check out this video of Devan’s final match!


Schedule Changes THIS Saturday

SFCF Members!

Apologies for the inconvenience but the Sports Basement has requested that we cancel our 8:30 and 10:30 a.m. group classes this Saturday – October 6th – because they have a race starting at 8:00 a.m. and also because the Presidio is going to be mass chaos on Saturday because of Fleet Week, America’s Cup, etc.

In lieu of the two Level 1 classes, we have scheduled an additional hour of Open Gym from 10:30 a.m.- 12:30 p.m. and added 2 hours of Open Gym on Sunday morning from 9-11 a.m. The 7:30 a.m. Level 2 Class, the 9:30 a.m. Basics Class, and Oly Club will all continue as scheduled.    Please leave yourself plenty of time to park

Check out our Group Class Schedule for details and to register for Open Gym.