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"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow, New York City Marathon co-founder

This past weekend was full of firsts and PR's in the running world.   Not long ago,  Nicole Gambino came to SCCF aiming to become a better runner and being able to complete her first marathon (The  Nike woman's marathon).   She crossed the finish line 15 minutes faster than she originally thought.  Lloyd Capistrano wanted to break two hours in a half marathon,  he wasn't able to break 2 hours,  but he had an improvement of more than 15 minutes from his last half.    And Oliver Gutierrez,  he ran 1/2 marathon at a 7 minute per mile pace..   Animal!!  Congratulations boys and girl...  rest and recover..



Look who is having fun in New Orleans..


Good luck to the SCCF folks that will be running two great events this coming weekend.  Come on boys and girls..  kill them!!

Remember,  two thing will kill any race of any distance..    Pacing and nutrition...   make sure you don't start too fast, and make sure you hydrate and eat well.  And remember, you are stronger than you think you are..   Here are a few tips to follow for the race:

  1. Don't do anything new.
  2. Have breakfast early and go to the bathroom before the race.
  3. Prevent chafing, Vaseline or body glide are your friends.
  4. Pin your race number on your shorts.
  5. Have some coffee, it will help to get you started faster.
  6. Drink plenty the day before.
  7. During the race, drink early — and late.
  8.  Draft off someone.
  9. Don't charge the hills.
  10. Enjoy the day

If you have any other questions,  please send them to


Why should you lift heavy things is the name of a post I recently found.   It address the question that every woman asks - Will I get bulky and  look like a man?.  That and other questions are addressed in this article, which It seems that is NOT an opinion but a review of several scientific papers.

Interestingly it is not just lifting but also lowering the weight what will make you stronger.   Food for thought!!   Read the article by clicking here.


Kudos to Coach Lisa as she started the new fundamentals series last night.   This group is motivated and eager to get past the fundamentals so they can join the regular classes.   The fundamentals series will prepare you to tackle the more complex and challenging workouts.   Thank you for joining the San Carlos CrossFit family boys and girls.


CrossFit is a way of life...   read the article published on the CrossFit Journal about what it is to live the CrossFit life.   The author says that "While CrossFit is neither a cure-all for emotional struggles nor a panacea for relationship issues, it seems abundantly clear to those of us who live it that this thing we do has significant positive implications for other aspects of our lives. We may not always be better wives, husbands, children or parents, and we may not be better at every aspect of our jobs, but then again, we just might".

It is  a very interesting article,  read it here .


It's not going to be easy, it's going to be worth it.


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