Blog Archives: General

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.

Wednesday, June 15th 2016


A)10 min alternating EMOM: 8-10 tempo ring rows on one minute and 8-10 tempo deficit pushups on other minute *Tempo 2020, so no pause at the top or bottom

B) 25 minute AMRAP: Run 800m-25 deadlifts-25 push jerks (135/95lb)


push press instead of push jerks

Metcon class

120 double unders-100 medball cleans (20/14lb) – 80 burpees- 60 box jumps- 80 russian kb swings (53/35lb) – 100 air squats – 120 double unders

Tuesday, June 14th 2016


A) Find a heavy 5 back squat in 14 minutes. Then do 2×5 @ 90% of A.

B) 4 rounds of 21 wallballs-18 pullups-15 kb swings (53/35lb) -12 HSPU


70/53lb kb, 3″ deficit kipping HSPU


7x 500m row + 2 rounds of 5 pullups or ring rows/10 push-ups/15 air squats . Go every 5:30.

Monday, June 13th 2016


A) 1 clean w/2 sec pause at knee + 1 one hang clean.

Go every 75 secs for 10 rounds

B) 10 power clean and jerks (155/105lb or 60-65% of 1RM)

50 double unders

8 clean and jerks

50 double unders

6 clean and jerks

50 double unders

4 clean and jerks

50 double unders

2 clean and jerks

50 double unders


185/135lb or 60-65% 1RM

Metcon class

40 min EMOM:

1) 5 burpee broad jumps + 20 mountain climbers  2) 7-9 db clusters 3) 6 V-ups + 20-30 double unders 4) Run 200m 5) rest

Saturday, June 11th 2016


A) Snatch balance: 4×3

B) 5 Rounds of-

10x Power Snatches (95/65)
10x Single Arm 1/2 Burpees(5 left/5right)
10x Prone Bridge Arm March(5 left/5 right)
200 meter Sprint
-rest 1 minute between rounds-
Metcon class 
A) Tabata Lateral Lunges w/iso-hold in bottom position
Tabata Ball Slams w/iso-hold overhead
B) Partner Work(20 mins)
Partner 1-200 meter Jog w/ Slam Ball(50/20)
Partner 2- DB Thrusters until Partner 1 returns from jog.

Friday, June 10th 2016


Partner WOD

800m run with one 20/14lb wallball

 150 wallballs-125 pushups-100 deadlifts (185/135)-125 sit-ups

400m run with wallball

*During run, partners may switch off who holds wallball.

*On wallballs, reps don’t count unless partner is holding deadlift bar at hips.

*On pushups, reps don’t count unless other partner is holding handstand against wall.

*On deadlift, reps dont count unless partner is hanging from pullup bar.

*On sit-ups, reps dont count unless partner is holding plank.


225/155lb deadlifts

Metcon class

8×3 min on 2 min off alternating between A and B.

A) 15 box jumps + 10 db GTOH B) 20 air squats + 15 hollow rocks

Thursday, June 9th 2016


A)  27-21-15

Thrusters (95/65lb)-Pullups

*12 min time cap

B) Every 75 seconds for 12 intervals rotate through 1) 10 weighted barbell good mornings 2) 10 db strict press 3) 7 weighted step ups/leg


Rest exactly 2 minutes after part A. Then complete 250 double unders under time cap.

Metcon class

A) 10x 100m hill sprint.

After each hill sprint jog down halfway and walking lunge 50m uphill.

Wednesday, June 8th 2016


A)10 min alternating EMOM: 5-10 strict HSPU on one minute and 5-10 strict toes to bar on other minute

B) Masters qualifier Event 4 2016

55 bar facing burpees-34 overhead squats (95/65lb)-21 muscle ups

 *20 minute time cap *Scale to 21 or 42 ring dips


Top times in 40-44 age group for men and women were 7:15!

Metcon class

 5 rounds, 6 1-minute stations

1) OH plate sit-ups 2) double unders 3) goblet lunges 4) burpee box jumps 5) 10m shuttle sprints 6) rest

Tuesday, June 7th 2016


A) Find a heavy 8 back squat in 12 minutes. Then 2×8 @ 90% of heavy 8.

B) 5 rounds for time of 14 dumbbell split snatches (50/35lb) + 400m run



Metcon class 

Every 4 minutes for 32 minutes complete

250m row + 10 db or kb box step overs (20″/18″ box) + 15 hand-release pushups