Blog Archives: General

Max Conserva- Coach Profile

Coach Max at the Crossfit Games.

Coach Max at the Crossfit Games.

When did you first get involved in Crossfit, and what brought you to it?

I first got involved in Crossfit January 2012. My roommate had been a member of San Francisco CrossFit for years and it had always sounded interesting but due to the issues with my leg I thought it wasn’t for me. My roommate told me that his coach (Kelly) was a physical therapist and was interested in having a look at my case. Still I hesitated. Then my roommate bought me a one-on-one with Kelly for my birthday and finally I was left with no excuses.

What stood out during my meeting with Kelly was the concept of movement strategies. I had never heard anyone talk like this before. He floated the idea of trying different movement strategies to help solve some of my issues. Some of those strategies had nothing to do with my compromised knee or ankle.

We talked about different styles of squatting, pose walking/running, etc. I had walked in with a very high bar for CrossFit to jump over, specifically,  “How is this going to generate a direct positive result for my leg?” Kelly offered up a different threshold with, “If we optimize the movement of the rest of your body, we can give your injured leg the best chance to succeed”. This was a much lower bar. It sounded plausible so I signed up for the basics course that day.

What does a normal training week look like for you? 

What I prize most is consistency, learning and incorporating movement into my day as much as possible. If these criteria are met I almost don’t really care what the actual activity is for my specific “training”.

I concentrate on having a good physical practice (not my word). To me a good physical practice means: mobilizing for 15 mins when I wake up; commuting with my bike rather then my car; making sure I brake up sedentary portions of my day; giving myself time before training to warm up and be conscious about the skills I’ll be practicing; training at some point during the day; mobilizing 15 mins before I go to bed.

If I’ve nailed all these aspects then I know I am doing fitness well. Which training activity I do is almost an afterthought: Standard level 1, MetCon, Weightlifting, Gymnastics, Running, Cycling, Swiming, Tennis, Yoga. There is so much to learn in each discipline, I value it all.

What inspires you?

In general I’m inspired when I have a chance to share my unique knowledge with others and in turn I am inspired when others share their unique knowledge with me. The subject almost doesn’t matter. Passion makes anything interesting.

What inspires me within CrossFit is learning novel ways to complete tasks. Learning that there are different movement patterns to get to the same end point. As someone with a physical impairment sometimes the most obvious movement strategy is blocked so I need to discover an alternate one: e.g. shift my hips a different direction, stagger my feet, use my arms as a counter weight, etc. It’s like I’m playing chess with a few pieces missing so I need to be more competent and more creative with the pieces that I do have.

If you could say anything to the members at SFCF, what would it be?

Get more sleep, it makes everything better :)

Francisca Espejo Member Profile

FranciscaWhat’s your name? And what do you go by?

My name is Francisca Espejo a.k.a. “Frani”. Chilean, came to SF nine months ago, my husband got an offer and we decided that it was a good idea to live a few years abroad.

I’m a UX designer unfortunately, not allowed to work here.

So I have been learning english, and training a lot. From my POV training at SFCF is nothing but an opportunity and I’m willing to make the most of it :) .

How did you come across CrossFit, and what did you like about it?

Two years ago I was into running, until my knees started to hurt, by that same time I was diagnosed with prediabetes. I was missing work out until one day I found a CrossFit affiliate really near by (this was super lucky, by this time there were only 4 affiliates in Chile) did a little research here and there, and signed up for a class.

I’ve never been so sore.

Then my husband proposed.

I’ve never been so sore.

What I really like is the challenge of improving every day, and the community that builds around CrossFit.

As you get to know the workouts and the movements you can actually start tracking what you are doing and how are you doing it, from that point it gets really interested, there is a lot to learn by doing in CrossFit.

Community is what drag me in at the end, the fact that every box I’ve been people will cheer you up until you settle that last rep, is just amazing. And we all know it doesn’t end there, as we cheer each other we become friends, and that transcends the limits of “workout” if you think of this term only as a training routine.

What does a normal training week look like for you?

I like to take different kinds of classes, usually I plan for two or three classes daily. My favorites being: CrossFit, Powerlifting, and Skills.

I really like coming here to SFCF, the coaches are great skilled people, knowers. and everybody is super friendly. SFCF has helped me a lot to learn English, I get to practice with all of you! thanks to all whom explained me twice or more times with a happy face what we were supposed to do :)

What are your goals in Crossfit?

I’m really after controlling my prediabetes and having a great time surrounded by amazing people, but if I can get to improve my lifting technique and learning more new movements, let’s say I killed two birds in one shot.

You have an amazing tattoo on your arm, can you tell us about it? :)

Is our beloved Pug-Son Federico a.k.a. “Fede” he has been around since our family’s very beginning.
He is the best furry-homesickness-antidote ever.
In January I decided to get a tattoo of him. I went back to Chile earlier this year for like 3 weeks or so. Then, I thought let’s do it… every time I look my arm I love the result, it’s simply Fede.

Tuesday, August 2nd 2016


8 min alternating skill EMOM:

10-16 pistols total on one minute and 5-10 strict HSPU on other minute

B) Every 4 minutes for 24 minutes alternate between 1) and 2)

1) 600m run

2) 16 OH lunges (95/65lb) + 10 bar over burpees


115/75lb and 14 bar over burpees

Metcon class 

Partner Chipper

1 mile run-50 alternating db snatches – 800m run-50 pullups-600m run-50 burpee db box step over (20/18″ box)-400m run

*Athletes always work one at a time, even on run, aka for 400m runs one person can run 200m, then the other person runs 200m

Monday, August 1st 2016


A) 3×10 back squat @65%+. In between working sets 8-10 ring rows and 5-10 strict toes to bar

B) 5 min AMRAP: 30 double unders-10 push jerks (95/65lb)

Rest 3 minutes

5 minute AMRAP: 40 double unders-5 heavy push jerks (155/105lb)


115/75lb then 185/135lb

Metcon class 

40min EMOM

1) 10 db GTOH 2) 20 mountain climbers + 5-10 box jumps 3) 5 burpees + 10-15 air squats 4) Row 15/12 calories 5) rest

Saturday, July 30th 2016


Part 1:
1. 4 X 5 Speed Deadlifts @50% of 1RM
*drop weight at the top of each rep.
2. 4 X 2 (each side) Lateral Box Jumps
Part 2:  4 rounds of-
20x Lateral Box Shuffles
20x Single Arm KB Swings(alternating)
8x (each side) Reverse Lunge(KB in rack position)
5x (each side) KB Push-Press

Metcon class

4 rounds of 1 min per exercise-
1. Alternating KB Swings
2. Alternating Reverse Lunges
3. Lateral Box Shuffles
Part 2: 4 rounds of-
8x (each leg) 1-Leg Deadlift
8x (each side) Dead-Bugs
8x Toes to Bar
8x 1/2 Burpee(no push-up)

Friday, July 29th 2016


A) 6x100m hill sprint.

B) 12-9-6 squat snatch (115/75lb) -burpee box jump


135/95lb or 155/105lb and 30/24″ box

Metcon class

30 min AMRAP :

Bear crawl 50m-40 air squats-30 db push press-broad jump 50m

Thursday, July 28th 2016


A) 8 min EMOM: 3 front squats w/2sec pause at bottom of each squat @ 60%+ of 1RM.

B) 4 rounds of

OH plate lunge 50m (45/25lb)-15 HSPU-200m run w/plate


deficit kipping HSPU, either 25lb or 45lb plates on a flat surface

Metcon class

A) 150 wallballs

*EMOM 3-5 burpees over wallball

Rest approximately 5 minutes

B) 100 russian kb swings

*EMOM 8-10 hollow rocks

Wednesday, July 27th 2016


A) 1 hang snatch + 1 snatch. Ascending weight (if form is good) every 75 seconds for 8 rounds

B) 30 min AMRAP:

Row 500m-30 burpees-75 double unders-30 air squats

Metcon class

 Fight gone bad style workout: 6 1-minute stations, 5 rounds

1) db clusters (35/25lb) 2) box jumps 3) db lunges 4) pushup + plank to pushup 5) 10m shuttle sprints 6) rest

Tuesday, July 26th 2016


A) Skill work 8 minute EMOM: Alternate between 1-3 rope climbs and 6-10 strict knees to elbows

B) 20-15-10-5-3 unbroken sets of thrusters

Take 2-3 minute rest between sets. Go up in weight as reps decrease. If possible start at 95/65lb and increase weight from there.

*Bring or wear appropriate gear for rope climbs!


A) 1 legless + 1-2 w/legs

B) Start at 115/75 and work up to a heavy triple

Metcon class

5 rounds of

Sprint 200m + Farmers carry 100m (53/35lb kbs) + 15 double kb deadlifts + 15 pushups (or ring pushups).

*Rest 90 secs between rounds

Monday, July 25th 2016


A) 3×12 back squat @60%+. In between working sets 8-12 strict ring/bar dips

B) 21-15-9 power clean and jerk (95/65lb)-toes to bar

C) tabata alternating between static hold of coaches choice and handstand shoulder taps


A) weighted bar dips B) 115/75lb

Metcon class 

8x 2min on 2 min off alternating between A) and B)

A) Row 20/15 cals + max burpees over the rower

B) 50 double unders + 15 box jumps + max medball/slamball cleans