Workout of the day

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...

Monday 10.11.10
Back Squat
3-3-3

Row 500m

3 rounds of:
3 Deadlift (315/185#)
15 K2E
30 Double Under

Row 500m

post loads and times to comments

Thanks to all who were able to make it to the PDR seminar this last weekend!  Tony Blauer is a resource that inspires, transcends, and empowers the individual.  The SCCF family thanks Tony for his endurance and passion to travel the planet making an impact and delivering with force.  For those of you who missed this event, and want to know more, talk to the coaching staff about future training opportunities that will be coming to our box soon.  Get some...

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)

SIGN UP HERE

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

Friday 10.01.10
Jerk
Work up to a 1RM

4 Rounds of:
Row 500m
Rest 3 min

post loads and splits to comments

San Carlos CrossFit battles CrossFit Palo Alto down on their turf, tomorrow at 11am. Come cheer the team!

Big shout to our athletes running the big distances this weekend! Jim, Oliver, Devon, Rujeko, and Dana....we are rooting for your success!

If you missed the CF Journal Video on Training for the Ironman, don't [wmv] [mov]