Who is ready for Bootcamp? Phil and Trish will be launching our NEW BOOTCAMP program starting August 3rd. Classes will run Monday 6:30am and 6:00pm, Tuesday 6:00pm, Wednesday 6:30am and 6:00pm, Thursday 6:00pm and Saturday 10:00am. Bootcamp classes will be free for all existing HGX members however people signed up for Bootcamp will have priority in the classes. Learn more about Phil and Trish:

Phil Fiacco
Trainers
CrossFit Level 1 Trainer
CrossFit Mobility Course
2014 North East CrossFit Games Media Team Volunteer
Dad

Phil had been very active but life settled in and his fitness/eating suffered. His last “fitness” endeavor was All Natural body building in 2001, placing 1st in Rochester and 3rd in Buffalo. Fast forward to November 2013: Phil’s blood pressure was pre-hypertensive, he had elevated cholesterol levels and was overweight. He began CrossFit in Feb. 2013 and has never looked back. He has participated in a few Paleo challenges and Phil is no longer pre-hypertensive, his cholesterol is perfect and he weight is spot on! Phil is excited to have an opportunity to make a difference for people at such a vital turning point in their fitness level. He looks forward to working with new bootcamp clients. His positive energy is contagious.

Tricia Fiacco
CrossFit Level 1 Trainer
CrossFit Mobility Course
2014 North East CrossFit Games Media Team Volunteer
Mom

Tricia was very active years ago, but fell off the wagon after a motorcycle accident in 2002, leaving her to recover from multiple fractures and dealing with the permanent internal steel plates/screws. She joined CrossFit in Feb. 2013, was initially afraid to jump and jumping up on a 12” box scared the crap out of her. Her right arm was much weaker than the left and she had an uphill battle with strength training due to her accident. After a month of CrossFit, she was hooked. Now she jumps on the 20” boxes and does pull-ups as well as handstand push-ups. She has lost weight with the Paleo challenges and her orthopedic doctor shakes his head in amazement when he hears what she has been able to do. She is truly an inspiration to the community for overcoming her injuries from the motorcycle accident, being a mom, working full time, and making the time to get fit.

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

EMOM for 7:00

2 Power Clean & 1 Push Jerks: begin at 60% of 1RM Push Jerk

R+ T&G add weight each minute to a max double

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*Scaled 16/12#

Read is great blog post that Amy Jenkins wrote:

I recently went to a spin class. I am normally a fairly small person who likes to lift fairly big weights so this was a departure from my routine but I got talked into it and I went. And all the time that I was pumping my legs, going faster, and climbing higher I was also, incredibly, thinking about how many things many K-12 teachers could learn from my spin instructor. Tweet: I was also, incredibly, thinking about how many things many K-12 teachers could learn from my spin instructor http://bit.ly/1Hv2OdT #edchat Because everything about this class was personalized:

We all went in and picked the bike we wanted. I wanted to be close enough to the front to really see the instructor but not actually in the front in which case everyone could see me. So I found my perfect bike, adjusted it to my perfect height (I like the handle bars higher than normally recommended) and started to cycle, feeling like from the start I was set up to succeed.

She talked to us about owning the experience. At the start of class and throughout she told us to set goals and to achieve them. She told us to push ourselves as hard as we could and, motivated by the encouragement, I think we all did.

We used data. Lots of data actually. The bike screen told us our RPM (Revolutions per minute), displayed our power output (in watts), gave us our heart rate (if we had a compatible watch), our resistance, time elapsed, distance traveled and calories burned. And we actually used a lot of that data. We did several hills where we had to beat the time or distance we had covered before. We experimented with things like increasing cadence and resistance and seeing its impact on power output. This wasn’t a typical class where I was pushing myself but could not objectively say if I was going faster or harder or farther. Those numbers were right in front of me. And I was using them to make choices (choices that did make my legs very very tired later).

We compared ourselves to ourselves and made ourselves better...in most cases. Two things stand out: 1) because I could not see anyone else’s screen the only person I was racing against was myself and that felt pretty good. 2) because no one else could see my screen I could have slowed down or eased up. If I was having a bad day or had a hurt knee I could have adjusted for all of that without feeling badly or called out for it. It made the class a safer place to be.

And those are just a few examples. I have actually been thinking about personalization, data and spin for a while. I read a few months ago about an example where even more data is being used in a spin class (check out what Equinox showed at SXSW last year) and at the time thought, “Wow. All this investment in what happens in a gym….let’s get that type of R&D into our classrooms”.

The use of data is everywhere in fitness. There is a large number of Fitbits and Ups in our office, with people tracking and comparing steps, sleep and all sorts of other health metrics. My husband uses as an app that tracks daily food and calorie intake so that he can hold himself accountable to goals he has set. My gym (yep, here’s your shout-out HomeGrown CrossFit) uses Wodify where we can track our workouts. I can go back any time and see what my one rep max is for, say, doing a deadlift and then know what I need to beat. My coaches can also see how I did and make suggestions next time around adding weight or focusing on form. They give me feedback based on a mix of data from the system vs. data from observation.

And all of this is replicable in our classrooms and could help us to personalize learning more:

Pick your own bike, pick your own seat. Why not? What would happen if we let students do things like pick their own seats? Yes, ok, a lot of them might go for the back or sit next to a friend but a lot of them might also pick where they learn best. And this is just one of the many choices we can give students about their learning environments. There are great classrooms / schools across the country where students can pick different spots depending on different activities and different moods. (Check out this recent article by Michael Horn about school design to see just a few). Think about how you can improve learning environments and offer choice (hint, its not just about which desk / table students choose).

Motivate students by telling them they own it. There are so many ways teachers already do this and ways to do it more. Remind students that this is their education. They should take charge of it every day. They should make every day their best. When I was teaching I started my 6th grade class every day with that “Today has been given to me fresh and new…” pledge every day but there is more I could have done to reinforce that this time is about their learning, and that the goals they set can be about that day but also about all the ways that learning will help them with the goals they might have in life. Telling students education is something they own rather than something we give to them changes the perspective.

Data. We talk about this all the time but the use of data is so incredibly powerful not just when in the hands of teachers, but also in the hands of students. Knowing how I was doing, using that data to help me set goals, was extremely motivating. If we want to personalize learning and to help students to be more self-directed we need to give them the data to do this.

Self not class comparisons. Don’t get me wrong, competition is a valuable tool. I have a 4 year old and we “race” to do everything because it helps me keep her moving (otherwise it might actually take 20 minutes to do something simple like buckle a seatbelt) but if we want to make our classrooms safe spaces for students to go at their own pace, keeping their own pace private is a really good thing. Tools like Achieve3000 which allow students to read the same information as everyone else but at their own lexile level are a great example of this. We have all seen the student who is behind get made fun of, and the student who is ahead get teased too. We can help all students be comfortable with where they are, especially if we don’t make it obvious to their peers.

I know that in that spin class I was supposed to be owning it and concentrating 100% on making it up each of those hills but since like everyone at Ed Elements I am pretty much obsessed with personalized learning, I couldn’t help but let my mind wander and wonder a bit. There are so many examples of personalization outside of the classroom (I say as I sit in a Starbucks with a coffee cup with my name on it and one pump of vanilla syrup added to my Chai) that we must constantly look for ways we can bring personalization into our classrooms. If the students in my spin class deserve that kind of attention, I think it is fair to say that students in our K-12 classrooms do too.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

1a) 4 Rounds not for time

R+ 3 TTB + 4 Pull-ups + 5 C2B Pull-ups

Rx 2 TTB + 3 Pull ups + 4 C2B Pull-ups

Scaled 2TTB + 5 Pull ups

-Rest 1:00

Back Squat (5 Back Sq @70% 1RM )

1b) 4 Rounds not for time

Last set try to go heavier if you can

-Rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

21 Power Cleans (R+135/95, Rx115/75#)

Handstand Walk

21 OHS

15 Power Cleans

Handstand Walk

15 OHS

9 Power Cleans

Handstand Walk

9 OHS

*Handstand walk R+50',Rx 25', Scaled 50' Bear Crawl

*20min time cap

Bootcamp Classes coming to HomeGrown Crossfit starting August 3rd! Come try your first class for FREE with no obligation! Do you know someone that is on the fence about trying Crossfit or maybe just looking to get back into shape or are looking for a change of pace in their fitness program? Send them our way.

If you sign up for a month of unlimited Bootcamp classes within the month of August, the cost will only be $100 for the month; that is a $50 savings!

HomeGrown CrossFit - Level 1 Group Class

A: Snatch (1RM Snatch)

3 attempts (20min)

B: Metcon (AMRAP - Rounds)

EMOM for 7:00

Rope Climb R+1, Rx1, Scaled 3 Rope K2E

5 Front Squats @ 60%

Then, with the clock still running…

EMOM for as long as possible (until 14:00)

Rope Climbs R+2, Rx1, Scaled 6 Rope K2E

7 Front Squats @ 60%

*Stop when you can no longer perform the work within the minute, do not do any more after this.

Coach Alvin is not only a great coach but also an amazing chef. Read the review below.

The Conservatory Ritz Carlton- Best Restaurants SF Bay Area

It’s no secret that I’m a staunch supporter of the Ritz Carlton brand; after all, I spent many of my best childhood moments at various Ritz Carlton hotels around the world. The emotional attachment to the Ritz Carlton brand continued into adulthood as I had the blessing to continue traveling the world as part of my career. With that opportunity came the perk of becoming a regular guest at many of the Ritz dining establishments, including The Conservatory at Ritz Carlton Half Moon Bay.

I’ve been frequenting Ritz Half Moon Bay since it was born, when I was barely able to drink. With family, friends and colleagues, I made Ritz HMB’s restaurants into my extended home dining room. I have memories of the current Conservatory being called just The Lounge though I could be mistaken about that. It could be that I was so comfortable there that I nicknamed it The Lounge. I’ve lost count of the number of afternoons I sat at a window-side table after lunch working on articles or my next book, getting lost in the gently crashing waves of the Pacific Ocean as the characters of my book came to life.

Recently, I had the opportunity to dine at The Conservatory four times in a month, prompting me to finally include this well deserving restaurant on my list of Best Restaurants Around the World. Is it Michelin starred? No. Is it a restaurant at the tip of every world traveler’s tongue? No but maybe it should be.

The Conservatory’s ambiance is the stuff romance novels are made of- white pillars amid floor to ceiling French windows overlooking the azure waves of the Pacific Ocean with splashes of deep blue furnishings and carpeting. It’s country French; it’s contemporary cozy and it makes you want to become a permanent resident. When you finally pull your gaze away from the waters or the expansive garden below (don’t miss the live bagpipe player on certain evenings), you’ll find a menu full of comfort foods and classics that are anything but run of the mill.

It’s all in the execution. If you’re dining there with at least two people, try the Crispy Fritto Misto. Anybody who claims not to enjoy seafood has not had Chef Alvin DelaCruz’s light bites of perfectly crispy and tender calamari and savory whole olives whose leftover bits are reminiscent of Bali’s infamous roast pork skin cracklings. The accompanying Piquillo pepper dipping sauce is a well balanced mélange of creamy, salty and sweet.

The New England Clam Chowder beats every single clam chowder I’ve had in the entire San Francisco Bay Area and believe me, I fully realize how bold a statement that is. I’ve lived on the East Coast for parts of my life; exquisitely creamy Clam Chowder with real clams and only touches of potato chunks is a huge deal in Boston and surrounding regions. I know San Francisco has its own versions but most eateries here just get it wrong. I’m not clear on where Chef DelaCruz derived his Clam Chowder recipe from since his career has not as of yet had him residing on the East Coast but somewhere between him and Executive Chef Xavier Salomon (who presides over all of Ritz Carlton Half Moon Bay’s restaurants), they’ve come upon a winning Clam Chowder recipe that results in a bowl of flavorful perfection with clear notes of fresh from the bay clams that are supple and a clever addition of crispy bacon bits. Every time I order their New England Clam Chowder, everyone at my table can’t help reaching over to my bowl for more.

Every sandwich offering at The Conservatory has something to offer a wide range of palates, from the substantial Grilled Chicken on Herb Ciabatta with Avocado and Chipotle Aioli to the diabolical Pork Belly Sliders with Cucumbers and lightly spiced Aioli. Unlike many of today’s bay area restaurants, The Conservatory has their bread done right. None are overpowering or too thick. These sandwiches are assembled with careful thought on the balance of flavors and textures; it’s easy to see why these are favorites of those dining here for business lunches or for sophisticated kids.

One of my personal all time favorites here is the Organic Roasted Chicken. The fastest way to see the skills and talent of the reigning Chef at a restaurant is to taste the Roast Chicken. It’s a classic dish that in the wrong hands can within minutes go from great to mediocre. Every food lover has had the unpleasant experience of chewing on dry, tasteless roast chicken. You will only find the opposite here- a richly browned crispy skin with velvety moist meat sensually oozing its clear juices onto the Chicken Jus below, inadvertently creating a whole new sauce to soak up the Swiss Chard and sweet whole cranberries. This dish is complex in its simplicity- an homage to traditional French cooking.

Another of my go-to dishes at The Conservatory is the Grilled Pacific Salmon, very reminiscent of the Pacific King Salmon dish at Luce Restaurant (which incidentally is a Michelin starred restaurant and begs the question why the Michelin team doesn’t revisit The Conservatory). Chef DelaCruz’s version is no less spectacular than that of Luce’s, the salmon skin breaking apart at the touch of a fork with that orgasmic food porn sound I like to hear- a clean crunch like when you bite into a freshly made batch of thin potato crisps. The accompanying Mixed Bean Ragout will thrill healthy protein enthusiasts while the Pomegranate Gastrique teases anyone with a palate that understands the need to pair rich salmon with a tangy sauce.

Dessert is one of the best aspects of dining at The Conservatory. Lemon Drop Panna Cotta- they had me at Panna Cotta but in all fairness, theirs is again, one of the best in all of San Francisco bay area. Panna Cotta by nature is not a complicated dessert to make but it takes innovative thought to deliver this simple dessert in a stemless wine glass with bits of candied lemon, a healthy spoonful of lemon gelato and a crunchy Basil Shortbread Cookie sitting atop the glass, a whimsical presentation that makes adults and children alike smile. The creamy Panna Cotta itself has a sharp citrus tang with just enough sweetness not to overpower the delicate balance.

If you’re a fan of cheesecake (I am), the silky smooth Mascarpone Cheese Cake will make you do that thing I detest- roll your eyes so far back you’re not sure they’ll come back. Despite its use of Italian mascarpone cheese, The Conservatory’s cheesecake with its cappuccino-foam-like texture takes me to a moment I’ll never forget, standing in front of a dessert stall in Osaka where with my bare fingers, I broke a cheesecake in half to hear its sensual “whoosh,” the sound denoting a cheesecake worthy of a gold medal. With the Mascarpone Cheesecake arrives a Mango Pineapple Compote and a refreshing Guava Sorbet (this should be a whole dessert on its own given how addictive it is), both serving as a lovely accoutrement to contrast an expertly executed cake.

I’m surprised at myself for having taken this long to add The Conservatory to my list of Best Restaurants Around the World. I suppose its sophisticated comfort foods and creative accents along with a consistently warm and caring staff have become so deeply embedded in my regular life through the years that I don’t think of this restaurant as part of my work. It’s a second home to me, as it seems to be for those lucky enough to be in the know about this jewel in the bay area.

I knew years ago when I first encountered Executive Chef Xavier Salomon’s work at Ritz Carlton Atlanta that he would go on to helm something magnificent and I’m happy to see my predictions came true for him with his tenure at Ritz Carlton Half Moon Bay. I’m equally excited to be well acquainted with the talent and skills of his protégé, Chef Alvin DelaCruz, who has risen in ranks at Ritz Carlton to now helm The Conservatory. No doubt Chef DelaCruz will follow in his mentor’s footsteps to do ever more admirable endeavors in the future.

For this food and hospitality lover, these two chefs are a must watch and The Conservatory continues to be a joyful part of my everyday life.

Full article at http://asian-fusion.com/1105/the-conservatory-at-ritz-carlton-half-moon-bay/

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk (EMOM for 7:00 – 2 Power Clean & 1 Push Jerks)

Begin at 60% of 1RM Power Clean & Push Jerk

*R+add weight each minute to a near maximal double, no misses

*R+ All Power Cleans T&G

B: Metcon (14 Rounds for reps)

Alternating EMOM for 14:00

EVEN- R+10 C2B Pull-ups, Rx 10 Pull ups, Scaled 10 pull-ups w/ a band

ODD- 40 DU (Scaled 80 singles +20 attempts)

The last official yoga class is today at 10:00am. Get your stretch on and wish Patricia good luck at her new job. We will miss you.

HomeGrown CrossFit - Level 1 Group Class

THIS IS THE LAST YOGA CLASS

A: (No Measure)

Stretch and then stretch