Please note that the Friday 5 p.m. class will be cancelled starting this Friday 2/24 – Friday 3/23 because we will be hosting the Crossfit Games Open WOD on Friday nights for the next 5 weeks. The 5 p.m. class will resume on 3/30.
Check out this article written by Coach Nate Helming about how Crossfit training can benefit triathletes. Here’s a little snippet:
These days CrossFit has gained national attention with its explosive growth of affiliate gyms, the members who attend them, and the recent exposure of the CrossFit games on ESPN. With this attention comes both the enthusiast who praises the program and the skeptic who questions its safety and efficacy.
When done correctly, CrossFit can be a fun, invigorating, and intelligent strength and conditioning program that can help get athletes over a frustrating plateau of persistent injury and stale performance, and onto a new upward athletic trajectory…
Congratulations to our TWO SFCF teams that competed last weekend in the SacTown Throwdown in Roseville! Jessica Hall, Daphne Espinoza, Ryan Romines, and Sam Sailer all competed in the Novice Division landing 19th overall and Beth Helton, Lisa Warren, Chris Medeiros, and Nick Barsotti competed in the Open Division landing 14th overall. With the exception of Nick Barsotti – who competed in the NorCal Regionals last year – this was the first official Crossfit competition for all of our other athletes. Some amazing moments include: Lisa Warren being the only woman at the entire competition to be able to perform the back lever, holding it for more than 20 seconds; Dapne (who has never lifted an Atlas Stone) picked up and shouldered a 115# stone with perfect technique; Sam Sailer snatching 3/4 of his bodyweight a shit load of times; and our Open Team coming in 7th place in a workout called the “Quadathalon” that involved a lot of running, rowing, double unders, and burpees. Way to show up and represent!
Holla to Christine for easily pulling a 153 lb PR during the noon power cleaning session today, all while wearing her bling sunglasses. This video actually depicts her second attempt. Go Christine!
Congratulations to SFCF Coach Tonya White and SFCF athlete Rachael Kayce for competing in the 3rd Annual FTF Affiliate Challenge hosted by Crossfit FTF in Fresno. All of the proceeds from this event went to support the Children’s Hospital of Central California. A total of 150 athletes competed with 18 women doing the workouts as prescribed (Tonya’s group) and 7 women in the scaled category (Rachael’s group). After three grueling workouts, Tonya finished 10th overall and Rachael won her event! They even sported their custom-made San Francisco Crossfit sports bras to represent at the event. Go ladies!!!!!
On February 22, 2012, the Crossfit Games Open – the first stage of the Crossfit Games – will begin and San Francisco Crossfit will again be a qualified affiliate. Just like last year, this is your opportunity to compete in the Games and see how you fare against the projected 100,000 other competitors worldwide. The Open will be five workouts over a 5-week period, with a workout being published each Wednesday, beginning February 22nd. Competitors have until the following Wednesday to complete the workout, submit their score, and have it validated.
If you plan to compete in the Open at SFCF, you will need to complete a 2-step registration process:
(1) Register Here at the Crossfit Games website on or after February 1st and identify SFCF as your affiliate AND,
(2) Email email@example.com at SFCF to let us know you plan to compete this year.
The cost to register on the Games website is $10 and the cost to compete this year at SFCF will be $50 ($10/workout).
We will be doing the Open WODs on FRIDAY NIGHTS from 6-8 or 5-8 depending on how many athletes register
Each time you compete, you’ll also need to judge another athlete.
We will be scheduling the heats in advance this year so you will know when you are judging and when you are working out – you will be expected to come early, warm up, and be ready to go at your scheduled heat time.
If you are out-of-town or can’t make one of the Friday workouts, we will help you figure out another time to complete the workout.
We will validate your score.
If you want to do the Open workouts but you don’t want to be a part of this Games scene, we’ll also be running the workout as our Saturday 8:30 and 10:30 a.m. group class workout but that will not be a judged/validated workout.
We plan to have a post-WOD potluck on Friday nights and a movie night after the last WOD in March.
We had a lot of competitors last year and we hope a lot of you will join the fun this year!
Hey SFCFers! Our own Karla Ferguson will be available for ungluing treatments in Kelly’s office on Fridays starting next week, February 3rd. $75 for 1-hour, $105 for 90 minutes. You can now book online HERE.
Our own Warrington Parker made his Crossfit Journal debut this week with his article about the beginners perspective to starting Crossfit. He tells his own experience about getting started after being a desk-jockey working as a lawyer for many years and gives great tips and advice for coaches and owners to keep new athletes coming back. Here is a snippet of the article:
A little more than two years ago, I attended my first CrossFit class. I had no idea what I was getting myself into. My friend, who suggested I go, called it “bootcamp.” He said he loved it because it lasted an hour, there was some stretching, and the workouts were short. That’s all I knew about CrossFit. Nothing more.
I also knew I needed some form of exercise badly. I was 44 years old. I had played rugby until I was 41. I had barely exercised between the ages of 41 and 44. I had gained enough weight—well, a lot of weight—so I could no longer run without pain. From rugby, my back was so stiff I could barely bend over to pick up things. I felt old. I felt stuck. No team sports. Lifting weights alone would not fix things, and running any long distance was out of the question.
Today, I find myself thinking about what it was like as a CrossFit beginner and what made me come back time and again. In this article, I share those thoughts in hopes that a view from a “consumer” will help affiliate owners, coaches and other beginners.
Way to go Warrington!