14Feb
14Feb
The home of our daily workouts can now be found by clicking the column on the left or HERE. This will allow us to simultaneously serve those that are following the programming while on travel, and still provide a medium to interact on other topics. Until further site development, this blog will be reserved for events, critical thinking, member highlights, gym updates, etc.
01Feb
by popular demand, this is going to be our home again for daily workout posts, until further notice. All other details about our shenanigans will be on our website
-SCCF Staff
13Jan
Friday 01.14.11
Mobility: Spend 10 minutes on your shoulders MWOD #40
Skill: Accumulate 2 min each of Hollow Rock and Hollow Ring Plank
8 Rounds of:
5 Power Clean (155/105#)
200m Sprint
rest 90 secs
Thursday 01.13.11
Skill: Push Jerk
Mobility: Spend 10 minutes on MWOD #28
4 Rounds of:
400m Row
5 Jerk (155/105#)
10 Strict Pull-up
Wednesday 01.12.11
Front Squat
3-3-3
AMRAP 12 mins:
100m Farmer Walk (50/30# DB)
15 Hollow Rock
30 Jump Squats
Tuesday 01.11.11
Skill: Rope Climb
AMRAP 15 mins:
200m Row
9 Thruster (95/65#)
18 Box Steps (95/65#)*
1 Rope Climb
*rack barbell on back for box steps
Monday 01.10.11
Back Squat
5-5-5
Deadlift
5-5-5
Max Handstand Hold
rest 90 sec
Max Chin Hold
Shane and James pacing each other
Freddy Camacho, of CrossFit One World, summed it up for me this week in his post How CrossFit is Ruining Your Knees. Fix Your Movement.
If you don't have any goals for 2011, or need one to move to the top of the list then make it so. All too often the intoxication of chasing performance takes over the CrossFit community and carnage is only soon to follow. Without trashing your enthusiasm, we want you to find a way to embrace the journey of perfecting your movement. Your body and coaches with thank you, and the letters P and R will become long term neighbors.
07Jan
Friday 01.07.11
Mobility: Spend 10 minutes prepping for muscle up from MWOD #122
Skill: Muscle up
For Time:
10-8-6-4-2
Muscle Up
Hang Power Clean (135/95)
1 Mile Run
Thursday 01.06.11
Mobility: Spend 10-15 minutes working on bits from MWOD #116
Skill: Hang Power Clean
For time:
75 Wall Ball (20/14)
Wednesday 01.05.11
Press
5-5-5
AMRAP 12 mins:
7 Push Press (115/85)
14 Lateral Burpees (over bar)
21 Double Unders
Tuesday 01.04.11
Skill: Spend 15+ minutes working position of headstand or handstand, depending on level
For time:
1000m Run
40-30-20-10
Pull-up
Back Extension
500m Run
Monday 01.03.11
Back Squat
5-5-5
5 Rounds of:
200m Row
21 KB Swings (53/35)
rest 60 seconds
We welcome Twenty Eleven with a host of new athletes, and friends we can now call regulars. It has been an amazing ride this last year and we only hope to get better with age. There are many exciting items in store so get down to the shop and see what we are up to. One thing we hope to do is post more regularly this here website. Believe me, we hear it everyday, and if this could actually be a full time reality for us, it would happen that much faster. So bring all your lurking friends who have wondering why you look so good and eat so much grass fed meat, and the future of SCCF will be even brighter. Some other items on the horizon are new programs (Kids, Endurance, SPEAR, Rowing, revised On Ramp, etc), educational seminar/clinics, competitions, new apparel, more cooking demos, and client progress assessments, so get ready for OUR future.
It's 2011 and we want to hear your resolve...drop a post in the comments, facebook or email branden@sancarloscrossfit.com
12Dec
Saturday 12.11.10
"12 days of Xmas 2010"
1 Sandbag Run
2 Pistols
3 Knees to Elbows
4 Box Jumps
5 Burpees
6 Pull-ups
7 Sit-ups
8 Ring Dips
9 KB Swings
10 Tire Flips
11 Hollow Rocks
12 Handstand Push-ups
you know the song...
Friday 12.10.10
5 Rounds for time:
400m Run
15 KB Swings (72/53#)
30 Squats
Thursday 12.09.10
Skill: Muscle Ups
For Time:
21 Shoulder Press (95/65#)
400m Run
21 Push Press
400m Run
21 Push Jerk
400m Run
Wednesday 12.08.10
Skill: Kip
AMRAP 15 min:
8 DB Hang Squat Clean (50/30#)
8 Clapping Push-ups
Tuesday 12.07.10
Skill: Handstand
3 Rounds for time:
10 Handstand Push-up
10 1-arm KB Swings (5 each arm)
10 Burpees
Monday 12.06.10
Capacity Test:
21, 15, 9
Thruster (95/65#)
Pull-ups
rest 10 minutes
Run 2.5k
Devon helping Laura work through some issues... For more of these wonderful therapies, visit Mobility WOD
We want to thank Mad Dawg, and all our SCCF family for sharing in Saturday's shindig, which included painful building of bonds, roasted pig, drinks, shake weight demos and a paleo brain eating bonanza. If you missed some of these priceless moments, our facebook page should have photos posted soon.