Blog Archives

Christine Carosi & Pat Griffin Headed to the Arnold Weightlifting Championships

We are so excited that Coach Pat Griffin and SFCFer Christine Carosi are competing this weekend at the The Arnold Weightlifting Championships in Columbus, OH.   Coach Diane Fu will be coaching these two Fu Barbell athletes in their vision quest to hit their personal bests in the snatch & clean & jerk.   We will also be keeping an eye on friend of SFCF Katie Hogan as she attempts to lift some huge weights just a few days before she begins her bid to qualify for the 2013 Crossfit Games.

The Weightlifting Championships are one of over 40 sports and events held annually in downtown Columbus as part of the Arnold Sports Festival, will host weightlifters from every continent on the planet (well, except Antarctica) and is one of only two qualifying events for the 2013 World Weightlifting Championships and Pan American Championships for USA Weightlifting.

In addition to showcasing world-class lifters from Canada to Ecuador, Colombia to Cameroon, the 2013 Arnold Weightlifting Championships has also reserved two special sessions on Friday evening for CrossFitters only. “CrossFit is arguably the best thing ever to have happened to weightlifting in the United States,” says Rachel Crass, co-director of the event. “The sport’s popularity is booming, and the lifts are on television again. It’s incredible. We want to show the world that CrossFitters can not only perform the lifts, but they can perform them well, with solid technique and competitive weights. We want to show the world what CrossFitters can do with the quick lifts.”

Diane will be documenting the whole weekend on Instagram so you can follow her @DianeFu.   Good luck Pat, Christine, and Katie!

 

 

Mental Toughness and the Crossfit Games Open

The oak fought the wind and was broken, the willow bent when it must and survived.” -Robert Jordan

Every year, thousands of Crossfit athletes test themselves with five weeks of workouts designed to separate the wheat from the chaff. This year the threshing season starts on March 6th, and San Francisco Crossfit has a secret weapon: Stevo the Sport Psychology Intern!

Starting on February 28th, Stevo will be hosting a free weekly workshop to help athletes who would like to prepare for the mental challenge of the Crossfit Games Open. Topics will include, goal setting, reflection, focus, and resiliency. There will be activities, challenges, and an open environment for discussing how to get the most out of the Games, even if you’re just doing it for fun. Athletes of all skill levels are welcome and may join for any of the classes they wish during the Open.

Thursdays 2/28-4/5 – 8:00-9:00pm

All SFCF Members welcome – Sign Up Here

SFCF Mobile App Disabled

We learned today that MindBody is no longer supporting our Skilled Athlete Mobile App and so the app has been disabled as of today.   We know that this has been a very convenient and useful way for you all to sign in to classes and manage your account, etc.  and so we will figure out a new solution as soon as possible.  In the meantime, please revert to signing in to class online.    Sorry for any inconvenience and we will update you as soon as we have implemented an alternative.

New Classes & Schedule Updates

We are pleased to announce the addition of new classes and some schedule changes starting next week as follows:
8:00 a.m. - Monday – Friday
9:30 a.m. - Saturdays

We are also changing the Conditioning class schedule and adding one more class so the schedule will be:
Monday 6 a.m.
Tuesday 6 p.m.
Friday 6 a.m.

See our Group Class Schedule for details and to sign up for classes.

Please Cancel Classes – we have had a lot of monthly members signing up for morning classes and then not coming.   If you can’t make it, PLEASE cancel as we often have athletes on the waiting list who would like to come in your spot.   We don’t want to have to implement a penalty system so please only sign up for classes you plan to make and cancel if you can’t make it as a courtesy to your fellow SFCF members.

 

 

 

Crossfit Games Open Registration is LIVE – The Open At SFCF

The Games Season is officially here!  The Open begins on March 6th and continues for 5 weeks with a workout announced every Wednesday and score submissions due Sundays by 5:00 p.m. For those of you who weren’t able to attend our meeting on January 16th, here’s how the Open will work at SFCF:

We will host the Open WOD every Friday night through the Open Season from 5-8 p.m.   This is a really fun, competitive, and supportive event and we have a potluck during/after.  We will have the SFCF staff on hand to judge and cost to participate is $10/WOD or $50 for the whole Open Season, which will be charged after March 1st.   If you want to try out the Open Workouts but don’t care to do it in a formal judged environment, we will be programming the Open WODs as the Saturday Morning Level 1 classes.

If you want to participate in the Friday evening Group WODs, you will need to follow these two steps:

1.  Register for the Open HERE.  The cost to register for the Open through Crossfit is $20.   Important!  Be sure to select San Francisco Crossfit as your affiliate AND join the San Francisco Crossfit Team.  


2.  Email Coach Tonya to sign up to participate in the Friday night WODs no later than March 1st – tonya@sanfranciscocrossfit.com

See you in a few weeks!

Reminder: Chop Wood; Carry Water: The Psychology of Awareness in Training

Chop Wood; Carry Water, The Psychology of Awareness in Training,
with Stevo, SFCF’s Sports Psychology Intern

January 31st at 8:00 p.m. AND February 2nd at 9:30 a.m.

Before enlightenment chop wood and carry water. After enlightenment, chop wood and carry water.” – Wu Li, Zen Master

Ask any athlete where they want to be and you’ll get an answer. And while goals are great for reminding of you where you want to go, how do you know where you’re at now? How do you assess the quality of your front squat? Are you struggling through a workout because you’re skimping on your range of motion or is it because you ate a whole pizza last night? Could it be both? To novices, great athletes’ intuition about their bodies can appear to be a superpower, but like a squat, a press or a pull this intuition is simply a skill. They have mastered the skill of awareness.

Awareness is the skill of owning the present. And like the squat, press or pull, it can be practiced intelligently and diligently until it becomes a habit. Join Stevo, the sport psychology intern, as he walks through the basics of awareness in training. You’ll learn how to easily keep track of your progress (with or without journals) and simple tricks to speeding up your own training enlightenment.

The course is FREE for SFCF members but please sign up in advance HERE

 

Upcoming Events At SFCF

SacTown Throwdown – THIS WEEKEND!

We have three teams competing this weekend at the SacTown Throwdown so consider coming up to Sac for the day to cheer them on!   Beth Helton, Lisa Warren, Nate Hardy, and Brian Hassan are competing in the Open Division; Carlos Avina, Ben Biddle, Courtney Kimball, and Debbie Steingesser are competing in the Novice Division; and Jim Kean, TJ Murphy, Mary Alice Cardenes, and Yasmen Mehta will be competing in the Masters Division.   The event takes place at the Placer County Fairgrounds in Roseville – about a hour and a half drive from SF – and spectator tickets are $15.   Please note the whole even is cash only.

 

 

 

Chop Wood; Carry Water
The Psychology of Awareness in Training, with Stevo, SFCF’s Sports Psychology Intern
January 31st at 8:00 p.m.  AND February 2nd at 9:30 a.m.

Before enlightenment chop wood and carry water. After enlightenment, chop wood and carry water.” – Wu Li, Zen Master

Ask any athlete where they want to be and you’ll get an answer. And while goals are great for reminding of you where you want to go, how do you know where you’re at now? How do you assess the quality of your front squat? Are you struggling through a workout because you’re skimping on your range of motion or is it because you ate a whole pizza last night? Could it be both? To novices, great athletes’ intuition about their bodies can appear to be a superpower, but like a squat, a press or a pull this intuition is simply a skill. They have mastered the skill of awareness.

Awareness is the skill of owning the present. And like the squat, press or pull, it can be practiced intelligently and diligently until it becomes a habit. Join Stevo, the sport psychology intern, as he walks through the basics of awareness in training. You’ll learn how to easily keep track of your progress (with or without journals) and simple tricks to speeding up your own training enlightenment.

The course is FREE for SFCF members but please sign up in advance HERE.

 

 

Crossfit Games Open Registration Begins January 30th!

The Games Season is almost upon us.  Thanks to all of you who came to our Games Informational Meeting last week.   For those of you who weren’t able to attend, here’s how the Open will work at SFCF:  We will host the Open WOD every Friday night through the Open Season from 6-8 p.m.   This is a really fun, competitive, and supportive event and we have a potluck during/after.  We will have the SFCF staff on hand to judge and cost to participate is $10/WOD or $50 for the whole Open Season.  If you want to try out the Open Workouts but don’t care to do it in a formal judged environment, we will be programming the Open WODs as the Saturday Morning Level 1 classes.   If you want to participate in the Friday evening Group WODs, you will need to:

1.  Register for the Open starting on January 30th.   We will circulate the registration link once it is posted.   The cost to register for the Open through Crossfit is $20.
2.  Email Coach Tonya to sign up to participate in the Friday night WODs – tonya@sanfranciscocrossfit.com

You can read more about the upcoming Open Season HERE

 

Crossfit Endurance Course At SFCF – April 6-7

The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. Led by one of our head coaches for CrossFit Endurance, you will get both in depth education as well as a unique opportunity to be (run) evaluated throughout the weekend.

This is a Course that is the ideal CrossFit Level 1 compliment. A Level 1 is NOT a prerequisite to attend an Endurance Course. This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.

In addition to the individual coaching we focus on biomechanics, the science of running, nutrition, injury prevention, and programming implementation. We focus on quality of training, not quantity.

The weekend is full of current content that you can apply immediately. Racing, training or getting more powerful – you’ll walk (or run!) away with a refreshing perspective of how endurance training should be done.

Register HERE

 

 

Meet Stevo, SFCF’s Sports Psychology Intern

My name is Steven M. Ledbetter, but most people know me as Stevo. I have been a strength coach in the Bay Area for 5 years and am a Master’s Candidate at John F. Kennedy University in Sports Psychology. For the next three months, I will be doing an internship with San Francisco Crossfit providing sport psychology consulting for interested members. I will be hosting free group presentations, workshops, and one-on-ones for anyone interested in improving the mental factors of their performance.

What is Sport Psychology?

Sport psychology is the science of optimizing the mental factors of human performance. It also goes by names such as “mental toughness training,” “mental skills coaching” or “training the stuff between your ears.” In practice, sport psychology consulting is working with athletes to integrate proven skills such as goal setting, visualization, positive self-talk, etc. into the habit of daily practice. If that sounds a lot like strength and conditioning training, you’re right! Just like strength and conditioning, sport psychology is all about making better habits in practice that will translate into better habits in performance.

How Do I Work with You?

I will be around the gym on Tuesday, Thursdays, and Fridays for anyone interested in grabbing me. I am also available by appointment for one-on-one discussions, which you can schedule by emailing me, calling, or texting me. I look forward to meeting many of you and helping you reach new levels of sport performance this season.

Stevo
Sport Psychology Intern, San Francisco Crossfit
415-350-8272

 

TONS of News & Happenings At SFCF

Warehouse of Dreams

The WOD is almost ready to go and is looking awesome.  We are so excited to share this beautiful new space with all of you.   Please note that all of our classes will be canceled this Saturday as we will be moving our equipment from the POD to the WOD.   Our normal class schedule will resume on Monday, January 14th at the WOD – 1162A Gorgas Avenue.

 

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Farewell to the Parking Lot of Dreams, Hello to the Warehouse of Dreams Party

Please RSVP for the party by tonight if possible so we can get the final numbers to our caterer.   The evening will begin at 5:00 p.m. in the POD with an Crossfit Olympics led by Kelly and the entire SFCF Staff.   Coach Adrian will also be on hand to lead you through one final parking lot workout.   We will all enjoy a glass of sangria and then move over to the WOD at 7:00 for food, drink, and festivities.   If you cannot make the Olympics in the parking lot, please feel free to just meet at the WOD at 7:00 p.m.

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New Classes!

Yoga for the Crossfit Athlete

We are delighted to have SFCFer Debbie Steingesser joining the SFCF Staff teaching Yoga for the Crossfit Athlete.  This is an all levels class specifically designed to stretch, restore, and mobilize your body for increased athletic performance in Crossfit or other sports. Each session focuses on opening areas that get stiff from a regular Crossfit routine, such as: shoulders, hips, quads, hamstrings, and more. This class is taught in the Vinyasa style of yoga, linking poses fluidly with breath and music to keep you engaged. Yoga for the Crossfit Athlete will help increase your flexibility, balance, focus, breath capacity, and strength so you can perform better, experience less soreness, and reduce your risk of injury.

This is not your grandma’s yoga practice. Each class features intelligent sequencing, stable positions, good music, humor, and maybe even the occasional mimosa. There will be no chanting (unless Debbie gets carried away). These classes are open to all experience levels.

Sunday mornings – 10:00 a.m.  - see Group Class Schedule to enroll.

About Debbie:  Debbie Steingesser is an accomplished yoga teacher, dancer, and athlete based in the San Francisco Bay Area. Common Ground Magazine recently named Debbie “An Exceptional Yoga Teacher” for her creative approach to Vinyasa Flow Yoga. She is known for her uplifting, playful, and challenging Vinyasa Flow classes supported by eclectic playlists. When she’s not teaching, you can find Debbie practicing her handstands and lifting heavy weights at San Francisco Crossfit.

Debbie is a Yoga Alliance Experienced Registered Yoga Teacher at the 500-hour level and a Certified Level One Crossfit Trainer. She has completed trainings with Saul David Raye, Baron Baptiste, Seane Corn, Jai Uttal, Rod Stryker, Baxter Bell, and many more. Her yoga teaching is inspired by music, popular culture, and most recently, her study of movement and mobility with Kelly Starrett.

Conditioning with 2x Olympic Gold Medalist Erin Cafaro

The art of suffering without stopping or slowing down at the end seems to be almost lost. It is most likely from a lack of experience, muscular endurance, or just a trend. The classes will be a progression and will start from the beginning with skill of a lot of the monostructural efforts that come up in Crossfit like rowing, running, cycling, swimming. We are not in the business of suffering from bad technique so good form will continue to be an emphasis every class. We are, however, totally for pushing past what you thought were your limits and religious experiences are encouraged.

Tuesday 6 p.m., Thursday 6 a.m. – classes begin on Tuesday, February 5th.

Sunday Open Gym

We are adding 2 hours of Open Gym every Sunday from 11-12 and 12-1 with Coach Sean.  This is a great opportunity to get in an extra workout, practice some skills, or get stronger.   Classes begin on Sunday, January 20th.   See our Group Class Schedule to sign up.

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The Crossfit Games Open

The Crossfit Games season is upon us!  The Open begins on March 6th and there will be one workout every week for 5 weeks.  Registration begins at the beginning of February.   If you are interested in participating in the Open at SFCF, please join us on Wednesday, January 16th at 8:00 p.m. at our new space for a meeting to discuss how the Open will work.   If you think there is any chance you want to try out for Team SFCF, you should plan to attend.  Or, even if you have no interest in competing but want to try your hand at competing and the expected 40,000+ competitors worldwide, you should consider joining the fun of our group Open WODs.

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SacTown Throwdown – Seeking Novice & Master’s Women

We will be fielding three teams at the SacTown Throwdown on January 26th and 27th.   We are seeking TWO women for our Novice Team and one more masters woman (40+).   It does not matter if you have no experience competing – this is a fun way to try it out.   For those of you not competing, consider making a day trip to Sacramento on Saturday the 26th to watch our teams in action.   If you are interested in competing as novice or a masters woman, please email juliet@sanfranciscocrossfit.com

 

Beyond The Whiteboard Update

Hey SFCFers!  As most of you know Beyond the Whiteboard launched a super cool new update last week and we, like you, are still in the process of figuring out how to use and optimize it.   We have now created two new “Tracks” – Level 1 and Level 2 – so that you can differentiate which class will be doing what WOD.   In order to join all of the tracks and be able to view all of the upcoming WODs, please follow these steps:

1.   Go to Whiteboard from the drop-down in the upper right hand corner
2.   Select Add Subscription
3.  Click “Follow” on both the Level 1 and Level 2 tracks (or just one or the other if you prefer).

Also, we are now able to change the time that you all can see the WODs the night before so they are new viewable by 9:00 p.m.  instead of midnight as they were before.   That means all of you 6 a.m. athletes can check the WOD for the next day before you go to bed.

If you have not yet set up a Beyond the Whiteboard account, follow the simple and easy instructions to set up a complimentary membership at our Members page.