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.

Friday 12.03.10
Skill: Freestanding Headstand/Handstand

For Time:
10 Clean & Jerk (135/85#)
2 Back Squat (135/85#)
8 Clean & Jerk
4 Back Squat
6 Clean & Jerk
6 Back Squat
4 Clean & Jerk
8 Back Squat
2 Clean & Jerk
10 Back Squat

Thursday 12.02.10
"Trish's Filthy 41"
For Time:
41 Box Jumps
500m Row
41 Push-ups w/ Hand Release
500m Run
41 KB Swings (53/35#)
500m Row
41 GHD Sit-ups
500m Run
41 Thruster (45/33#)
500m Row

Wednesday 12.01.10
Power Clean
5-5-5

5 Rounds of:
5 Handstand Push-ups
7 Broad Jumps
10 K2E

Tuesday 11.30.10
"Cindy"
AMRAP 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Monday 11.29.10
*Score the following:
Row 2500m
then
AMRAP (reps) 5 min:
Push Press (115/75#) - each rep counts as 2 points
Box Jumps - each reps counts as 1 point
then
Row 2500m

*Score = Total Time (secs) - Reps then divide number by 10. Ex. (30 minutes (1800 secs) - 25 Push Press (50 pts) - 50 Box Jumps (50 pts))/10 = 170 Points

The inaugural SCCF Performance Cooking Demo today was delicious! Click Here for the recipes...

Wednesday 11.24.10
Deadlift
Find a Heavy Set of 5

then

AMRAP 12 min:
5 Burpees
10 Pull-ups
15 Box Jumps
20 sec Static Ring Hold

* must accumulate 20 sec before advancing...aim for Unbroken

post loads and rounds to comments

Need ideas for tomorrow? Go to Performance Cooking for an epic feast.

SCCF wants to give thanks to all of you that have supported us through our 1st year...you are family! Have a great Thanksgiving and we will see you on Friday @ 10am.

Tuesday 11.23.10
3 rounds for time:
Run 400m
21 KB Swings (53/35#)
12 Dips

then spend 10 minutes finding a 1RM Push Jerk

post times and loads to comments

Laura K showing us impeccable 1-arm burpee form. Torn labrum and getting stronger everyday with simple and effective modifications.

Monday 11.22.10
4 rounds for time:
Run 800m
10 Thruster (135/95#)

post times and scaling to comments

Thank you Matt and Michael for creating a primo, Northern Cal, throwdown event: Weekend Warrior Series. It was a blast to compete and even more full of awesomeness to host the finals and be the gathering spot for such amazing athletes, competitors and friends! Cheers to next year.

Thanksgiving Holiday Schedule:
- Closed Thursday (We wish we could throwdown for y'all, but there is too much food to be eaten)
- Friday, 10am (this is the only class for the day...be there)

Friday 11.19.10
"Filthy Fifty"
For time:
50 Box Jumps (24/18")
50 Jumping Pull-ups
50 KB Swings (53/35#)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball (20/12#)
50 Burpees
50 Double Unders

post times to comments

Garth Prouse - Filthy Fifty Unbroken from CrossFit Lions on Vimeo.

Wednesday 11.17.10
Front Squat
5-3-1+

AMRAP 12 min:
5 Burpees
10 KB Swings (72/53)
20 Double Unders
30 Second Handstand Hold

post loads and rounds to comments

Thank You Staff Sergeant Salvatore Giunta for your service. Watch Here

Wednesday 10.27.10
Amazing "Grace"
For time:
30 Clean & Jerks (135#)

post loads and times to comments

Thanks for playing and to all of you who donated! www.barbellsforboobs.org

Monday 10.25.10
"Bre"
10 rounds for time:
10 Pull-ups
20 Overhead Squats (45/33#)
30 Double Unders
Run 250m

post times to comments

Jane H. and Lisa G. showing Breanne their love before sunrise

We know you've all been secretly preparing for your zombie costumes, but this is a important reminder for everyone to stretch and mobilize.  If you are the lady or gent that needs to blow out of class, and haven't been clicking on the awesome Mobility WOD link on the left side of this page, do so now.  Kelly Starrett presents daily mobility homework, that is worth it's weight in gold and PRs. Find 5 to 10 minutes at home and start chipping away at A student status.

Other Important Reminders:
- Wednesday, Oct. 27th:  I know we said it was Thursday, but we screwed up.  So.... Barbells for BOOBS In the honor of Breast Cancer Awareness Month, we are hosting a fundraising “Amazing Grace” workout. All donations go to Mammogram in Action.

- Saturday, Oct. 30th: Weekend Warrior Series Finals, BBQ Party, Wounded Warrior Project fundraiser.  The top 8 CrossFit affiliates will descend upon our facility to gut it out for top bragging rights. Mark your calendars, as we are expecting over 100 in attendance. Schedule will look like this:

Pre-WOD Activities (7:00am to 8:15am)
7:00-7:30 am – Registration & Orientation
7:30-7:45 am – Warm Up
7:45-8:00 am – WOD #1 briefing for all athletes
8:15 am – WOD #1 begins

WORKOUTS (7:30am to 1:25pm)
WOD #1
Warm-up – 7:30-7:45 am
Judge/athlete briefing – 7:45-8:00 am
Heat #1 – 8:15-8:42 am
Heat #2 – 8:52-9:19 am
Break – 9:19-10:00 am

WOD #2
Warm-up – 10:00-10:15 am
Judge/athlete briefing – 10:15-10:25 am
Heat #1 – 10:30-10:45 am
Heat #2 – 10:55-11:10 am
Break – 11:10-11:45 am

WOD #3
Warm-up – 11:45-12:00 pm
Judge/athlete briefing – 12:00-12:10 pm
Heat #1 – 12:15-12:45 pm
Heat #2 – 12:55-1:25 pm

Post-WOD Activities (1:45pm to 5:30pm)
1:45-2:00 pm – Awards Ceremony
2:00-4:30 pm – BBQ

Friday 10.15.10
Power Jerk (behind neck)
3-3-3

Run 800m

3 rounds of:
10 KB Swings (heavy)
20 Double Unders

Run 800m

post loads and times to comments

In case you missed the SFGate yesterday, not to worry, we have you covered.  Is this fitness related? Well, if you consider wrestling with lions a form of exercise...sure.  More importantly, I think it is just a stunning example of mental fitness and courage. Having the ability to communicate and coexist with predators, make sound judgments under stress, and be at peace with the fact that you may die doing something you love is fracking inspiring, to say the least. Whether it's getting under a heavy load when you're out of breath, fighting to place cuffs on the bad guy after a foot chase, walking a slack line, paddling out into rough surf, or navigating single track after that wicked ascent, they elicit split second decisions.  Having the ability to quickly control your fears and execute a difficult physical task, is where the rubber hits the road. We aspire to train in a fashion that elevates this capacity for courage. Drop us a line on how the SCCF pride has fed your confidence...then go flex your brain and pick a new lion to wrestle.

UPCOMING EVENTS:
- Tomorrow, Oct. 16th: SCCF hosts CrossFit San Jose. Competition starts at 9:30am, with a Free workout following afterwards. Bring friends, as it is the last comp of the season, before the finals on October 30th.

- Thursday, Oct. 28th: Barbells for BOOBS In the honor of Breast Cancer Awareness Month, we are hosting a fundraising "Amazing Grace" workout on Thursday, 28th. Your donations go to Mammogram in Action.

- Saturday, Oct. 30th: Weekend Warrior Series Finals, BBQ Party, Wounded Warrior Project fundraiser.  The top 8 CrossFit affiliates will descend upon our facility to gut it out for the 1st, 2nd, and 3rd place bragging rights. Mark your calendars, as we are expecting over 100 in attendance. More details to come...