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Coaching Spotlight- Sean McBride

SFCF Coaching Spotlight – Sean McBride

Hi San Francisco CrossFit – I’m back!

For those of you who remember the parking lot days; hey, what’s up? Missed you. For those who have joined the gym in the last couple years, I am a new face – let me (re)introduce myself.

I am a physical therapist and coach. I lived in San Francisco from 2011-14 while attending PT school at UCSF/SFSU. During that time I was a regular fixture at the gym. (I was stalking Kelly). I coached from 2012-14, which allowed me to put into practice the movement ideas I was learning in the classroom, while developing a special understanding of the potential of human performance. My goal has always been to become a physio-coach, combining the best aspects of physical therapy and strength and conditioning. Kelly has been my mentor and role model through this process and returning to San Francisco is a sweet homecoming for me.

The reason that I left was to take a year long clinical residency with the Kaiser Southern California Orthopedic Physical Therapy program. This is the oldest and most prestigious residency program in the US focusing on developing skilled practitioners. Over the course of a year we took over 30 weekends of continuing education, which is roughly 30 times the minimum standard of continuing education for PTs. In addition to this we received mentoring and feedback from highly experienced PTs, which was ruthless and fantastic.

My best comparison for the residency program is boot camp. No one goes to boot camp for fun, you do it to become an expert at your job. It was a long, hard year immersed in a different world than CrossFit. But I am better for it and can really appreciate how amazing it is to come to work everyday in a place like San Francisco CrossFit where I get to work with people I love, admire, and do the work that fulfills me.

That brings me back to the job that I am doing at SFCF:

I am back at San Francisco CrossFit full time. You can catch me at my regular class times Tuesday evenings and Thursday mornings. I am here as one of our resident PT- coaches, joining the dream team of Roop, Dianna, Jon and of course, Kelly. In addition to coaching I am available for movement and mobility evaluations. I am so happy to be back at San Francisco CrossFit. I am back home and have the incredible privilege of working with the best coaches in the world to train the best athletes in the world: YOU!

See you on the floor! Say hi and introduce yourself, I’ll be the beardo red-headed dude making a sweat angel.

Sean McBride PT, DPT
Movement and Mobility Specialist
CrossFit Level 1 coach

Member Profile: Sarah Smith

Member of the Month – Sarah Smith

How did you find Crossfit and MobilityWod?

I ran cross country for a couple of years and figured that was the way to go to college. I was in a really competitive area and the girls team was really highly recognized, so I was fighting for the seventh spot on the varsity team.

At the beginning of my senior year, for our first practice, we were on a six mile out and back on a boat trail on a lake that’s nearby. It’s about half a foot wide – the trail is so skinny and it’s uphill the first half. We turned around and looked at the view and started to head back downhill.

Part of the way down there was a little piece of tree root sticking up and then a two foot drop down to a piece of rock. I thought I’d cleared it, but my foot caught on the edge. My knee was the first thing to hit the rock and it smashed my knee back so far that it tore the ACL in the center. I made a joke about it and ran back, but I knew something bad was happening. I didn’t stop running because I really wanted to get this varsity spot, so I ran on it for another two weeks.

Eventually I wasn’t able to walk and I went to the doctor and they said it was a mid-line T tear. It’s not a complete detachment, but they recommended surgery. I was seventeen at the time and my parents decided they didn’t want me to have major surgery because they work in the medical profession so they know what the recovery is like.

I had to go through extensive physical therapy after that, and I didn’t have a car or a license so I couldn’t drive myself. I turned to the internet and I found Kelly Starrett. As I was looking at Kelly’s work, I realized that it was the most comprehensive thing I’d seen so far and I had been digging for a really long time.

I thought I would try it out and now Kelly is basically the reason I am the person that I am today. I committed to that for two years and all I did was physical therapy. I wasn’t able to walk for a long time, but I immediately picked up voodoo floss, a rumble roller and a rogue ball and that’s what saved me.

At first it hurt to drive, to walk, to stand for any period of time, it hurt while I was sleeping. After two years I was finally able to walk for extended periods of time. I was so into physical therapy that I ended up helping a lot of my other teammates with physical therapy and proper form. I started personal training at 18 years old. Later I decided to try Crossfit and I fell in love with it and I’ve never looked back. Even though the doctors said I would never be able to run again or lift weights again. All I did was focus on form and now my knee works great, and Kelly Starrett is the reason I can do all of that.

My back squat is almost 300lbs and my knee just doesn’t bother me at all. I remember thinking that it would be a dream for me to come to San Francisco for even an hour and have a consultation with Kelly and thank him. I was about to give up my athletic lifestyle and I just couldn’t do that. Kelly is the reason that I’m here. A year ago I started crossfit and it’s been great – I’ve had no injury since. My knee hardly ever bothers me, and when it does I know exactly what I need to do to take care of it. I’m living proof and that this stuff works.

Crossfit Open 2016

Hey Team!

The format for our 2016 Crossfit Games WODs will be the same as last year. During the Crossfit Open (which starts February 25th), we will have our Friday classes be designated for Open workouts only. That means that the WOD for each class on Fridays for that time period will only be the Open workouts. For the last workout, which will be Friday March 25th, we will host a big party after our 5pm class to celebrate the Open. We’ll have tacos, beer, and Unfair Advantage for all my friends!


Make sure you register before February 24th!

Friday January 8th, 2016

CrosSFit + Sport

Back Squat 5-5-3-3-3-1-1-1.

Run: 1 mile for pace. Rest 3 minutes.

Run 1 mile for pace. Every second faster/slower = 1 burpee/pullup.

Choose the speed you want to run the mile at. Slow or fast, the 2nd mile has to match the first one!

Thursday January 7th, 2016


10 x 90″: PC + HC + Jerk. Work up.


for time: 2000m row +

10 minutes to find heavy clean/jerk.


Team of 2 “I go, you go” 

100 PC 155/105++(shared),

50 C2B pullups(shared),

25 Cal Row (per person),

50 HSPU (shared),

100 Thrusters 115/75(shared). 

Wednesday January 6th, 2016


Intervals: 12 x 2 minutes, rest 1 minute.

2-5 MU (you choose) + 5 DL 185/135 + max reps TTB


10 x 90″: PC + HC + Jerk. Work up.

5 minutes find heavy clean/jerk.

Finish: 200 KBS + 300 DU + 400m walking lunge

Tuesday January 5th, 2016


400m farmers carry 53/35 +

10 minutes to find 1 Split Jerk Heavy +

400m farmers carry. 


Intervals: 12 x 2 minutes, rest 1 minute.

2-5 MU (you choose) + 5 Wall Balls + max reps DL 185/135

Monday January 4th, 2016


TEAM of 2″I go, you go”:

100 DL 185/135 (shared),

50 Ring Dips (shared),

25 Cal Row (per person),

50 Burpees (shared),

100 KBS (shared). 


400m farmers carry 53/35 + 10 minutes to find 1 Split Jerk Heavy +

400m farmers carry + 10 minutes to find Heavy single OHS.


Thursday December 31st, 2015


10 Rounds: 1 FS (heavy) + 2 strict pullups (heavy) + 3 Seated Box Jumps.

Rest as needed. 40 minute time cap


Hand stand practice for 10 minutes.

Then for time: 150 wallballs Every break = 300m row. Rest 5 minutes.

75 hang powern snatch 75/55. Every break = 30 double unders

Wednesday December 30th, 2015


Hand stand practice for 10 minutes.

Then for time: 50 HSPU. Every break = 300m row. Rest 5 minutes.

50 Pullups. Every break = 30 double unders


10 Rounds: 1 FS (heavy) + 2 strict MU’s + 3 HPC (heavy!) .

Rest as needed. 40 minute time cap