Monday 10.04.10
Front Squat
5-5-5
AMRAP 10 minutes:
6 Cleans (135/95#)
12 Pull-ups
24 Double Unders
post loads and rounds to comments
Rujeko, Oliver, Jim, and Luis.....pre or post race smiles???
Ultramarathon on Sunday, back in the gym on Monday is how we do it at SCCF. We want to congratulate Jim and Oliver on the success of their full "ultra" after completing the Skyline Ridge 50k trail run yesterday!!! With smart training, hard work ethic, and a coach like Luis Velasquez you too can join the ranks of our CrossFitters that are making the long distance domain their friend.
Questions on the SCCF Running Club, or guidance for your running goals, contact Luis luis@sancarloscrossfit.com
WHAT'S HAPPENING THIS SATURDAY AND SUNDAY, YOU ASK?
TONY BLAUER PDR SEMINAR
The WHAT:
S.P.E.A.R. System and Personal Defense Readiness (PDR) Seminar
Highlighted Topics:
S.P.E.A.R. System Basics
Performance Psychology & Fear Management
Personal Safety & Awareness
What Are Your Natural Tools?
Combining CrossFit with PDR skills
The WHEN:
October 9th, 9 to 4pm (open to the public)
October 10th, 10 to 4pm (Police/Mil/Fire Only)
The WHERE:
San Carlos CrossFit
551 Taylor Way, Unit 4
San Carlos, CA 94070
The HOW:
1-day $99 adv/$149 door
2-day $149 adv/$199 door (Police/Mil/Fire Only)
footage of Tony Blauer.....
"Why Combatives?" with Kelly Starrett - video [wmv] [mov]
Highlights from Blauer Tactical seminar at CrossFit Brand X [wmv][mov]
Origins of SPEAR, TonyBlauer [wmv][mov]
Function, with Tony Blauer [wmv][mov]
Saving Private Ryan Drill, Tony Blauer [wmv][mov]
ATM Strategy, Tony Blauer [wmv][mov]
courtesy of CrossFit.com