Workout of the day

Nutrition is the NUMERO UNO foundation for your success.  It doesn't matter what your ultimate goal may be: lift more, run faster, or simply shed those pounds.   If your diet is off or, to quote Branden, "not 'dialed in' you will sabotaging the wealthy payoff of your hard work."

You cannot make up with training what you mess up with bad nutrition.  We train for performance, we should eat for performance.   Everything you eat as part of your daily diet is a choice. Most of us unconsciously make these choices because they’ve become ingrained habits. While you are changing bad habits, you have to start consciously thinking about the choices you are making. Eventually they will become second nature. You will find that you are feeling better and have more energy, which also reinforces your good choices.

I have seen myself “cheating” more often lately.  That scone, or the muffin in the morning will catch up with you, as it has caught up with me lately.   So I am going back to basics and ask myself the following 4 questions before indulging in a “forbidden” food.

1. Is this going to make me feel so bad that I will curse myself 30 minutes after I have eaten it?
2. Do I actually want to eat this or am I just hungry?
3. Is it worth halting my current progress for this meal?
4. Will I regret this tomorrow?

If the answer to any of these questions is YES…then do the right thing and skip that food.  You will thank yourself.  I am making a commitment to be better at nutrition.  For many years I was a strict vegetarian and I was very careful of what I put in my body.  I avoided animal products at all costs, until I saw the light.  That being said, I should be able to forego the morning muffin.

Still wondering how you should eat for performance, check the Whole30 plan

I was thinking today that is not such a bad day to write about my “paleo mistakes”.  I think that it made me realize that it's not necessarily a bad thing, after all we are human and a work in progress.  I think I was able to give it a positive spin and find a lesson in my cheat ; ) ... Don't beat yourself up if you get off track, just pick back up at the next meal and move forward, instead of dwelling on your nutrition mistakes!

I know we’ve said it before, and it’s a work in progress, but we are going to get better at getting more content up, especially with guest contributions, the new “meet a member” column, and a weekly recipe post. As always, our #1 priority is quality training, education and programming, which have filled our plates over the last 18 months way beyond our expectations. For that, we thank you!

So our 1^st official post in over a month, has been brewing for a while, and it is to announce the formal launch of our Kids and Endurance training programs.  Based off the CrossFit Kids, and CrossFit Endurance templates, SCCF is now offering our own brand of fun to two new sets of populations in need of some attention.  Kids classes are available to ages 5 to 14, and the Endurance program is open to the experienced triathlete and/or the person looking to run their first 10k.  Both regimens are specific in their targets, dose, frequency, and expectations. For more information, please contact:

- SCCF Kids: Heather Roberson heather1@sancarloscrossfit.com

- SCCF Endurance: Luis Velasquez luis@sancarloscrossfit.com

and for more details on our Summer SCCF Kids Camp CLICK HERE

Look at those smiles from our last gathering...

REMINDER: June 2011 Paleo Fare and Performance Cooking Class (UPDATED)

We often get questions on how to cook, when to cook, what to cook, who to cook, where to cook…you get the idea, and now is your  chance to get your hands dirty again with our resident pro, Amy Pinto. She is not only the genius behind the retardedly addictive nut butter that stocks our fridge, but also the author of Performance Cooking blog, our go to Paleo Chef, and an overall amazing asset to the San Carlos CrossFit community.

So, here are the Rough Stats…

Where: San Carlos CrossFit, aka. the shop

When: Sunday, June 12th, 10am to Noon

What: Spring Meal Ideas and Prep (approx. 4 dishes),  Dessert, Take Home Recipes & Spice Mix, and EATing!!

Menu: Mashed Cauliflower w/Carmelized Onions, Sauteed Mixed Mushrooms w/Arugula & Spinach, Steak w/Peppercorn Sauce, Jerk Chicken, Coconut Milk Ice Cream

Price: $25/person

Let us know if you are interested by Friday. Class will be limited to 20 people. Send reply to luis@sancarloscrossfit.com

IMPORTANT NOTE: If you sign up, please bring your own tupperware containers to bring home any leftovers we may have.

Rigo and Nathan prepping for multiple assailants

Friday 02.18.11 
Mobility: Work Glutes, Ham, Calf

AMRAP 15 min:
10 Deadlift (185/135#)
20 Double Unders
1 Shuttle Run (25,50,100m)

post rounds to comments

FIGHT FOR AIR STAIR CLIMB - THIS SATURDAY, MARCH 26TH
If you haven’t signed up and want to join in on the fun, do so now under Team San Carlos CrossFit. Or if you want to donate to American Lung Association in California and support your fellow gym mates go to DONATE HERE

Here are all the details you need, in order to prepare yourself for the climb:
TIGER BLOOD: If you don't have it, paint yourself with it, or drink some before breakfast.

CARPOOL: If you are interested in carpooling we will meet at the box (San Carlos CrossFit) at 7:45am.

CLIMB LOCATION: 555 California Street, San Francisco (between Montgomery and Kearny Streets)

CHECK-IN: Plaza in front of 555 California St.

TEAM SAN CARLOS CROSSFIT HEAT TIME: 9:30am

APPROPRIATE ATTIRE
It is suggested that you wear comfortable clothing, appropriate for working out. Don't forget to display your team pride and spirit. If you own a San Carlos CrossFit shirt, wear it.

PARKING
If you elect to drive, underground parking will be available at the 555 California building. Entrance to the garage is at Pine St. between Kearny and Montgomery. The Saturday rate is $4 every 20 minutes or $12 maximum. Payment methods accepted are cash, Visa, Master Card and American Express.

CHECK-IN PROCESS
Once you arrive at the Plaza for the event, follow these simple steps to prepare for your ascent!

1. Check-in and turn in any donations.  If you haven't met your $100 fundraising minimum, you will be asked to provide credit/debit card information to be held until April 23rd.
2. Pick up a climb t-shirt.
3. Pick up a bib and timing chip.
4. Check all gear at Gear Check.
5. Gather with your Team for a Team Photo on the Plaza steps.
6. Warm-up by CrossFit!
7. Listen for Wave-Times and when called, proceed to staging area.

STAIRWELL RULES
Only the following items will be allowed on your person in the stairwell:
* IPOD or other MP3 style listening device
* Cash or credit card for cash bar on the 52nd floor banquet room
* Car keys

These items will NOT be allowed in the stairwell:
* Any water carrying container like a bottle or Camelpack.  There are plenty of rehydration stations in the stairwells to get adequate water.  This rule is for your safety and the safety of other climbers.  We don't want anyone slipping on a water spill.
* Cameras. No photography is allowed in the stairwell except by our professional photographers.
* Fanny packs, back packs, purses, etc.  Please plan to leave personal belongings at home, in your car, or at the gear check station on the Plaza.  Items left at gear check will remain on the Plaza until you retrieve them upon your departure after the climb and celebration at the Post-Climb Party.  Please note that gear check will close at 1 p.m.

You may send a camera or other personal belongings up to the Post-Climb Party on the 52nd floor with your guest, or after you climb, you can come back down by elevator to the Plaza to retrieve these items from gear check to have with you at the party.

Any other questions, let us know.

- SCCF Staff

fun da men tal |ˌfəndəˈmentl|
adjective
forming a necessary base or core; of central importance

After nearly 8 months, we are reintroducing our beginner's program, now titled the Fundamentals Series. These classes run in a sequential 12 class format that will introduce, and/or refresh all the building blocks and basic movements that you need to know. The curriculum is designed to develop proper movement patterns, motor control and confidence for success in our Level 1 group classes.

The reality is we all need to work on mastering the basics, and we hope that many of our existing SCCF family members, will consider dropping in on a session to fine tune your skills. With this purpose in mind, we will post an outline of the schedule at the gym, so you can better decide which class would be time well spent.

As for Newbies, and people interested in training at our facility, the Fundamentals Series is a requirement that must be met, in order to attend our other class offerings. Here's the skinny:

- Monday, Wednesday, Friday, @ 6 to 7pm

- New Client is welcome to try any "Fundamentals" class, free of charge

- After that, we require a 12 session commitment which must be completed with a PASSING grade. We are looking for clients who will commit to us, and most importantly, themselves.

- 12 sessions take 4 weeks to complete, but we know schedules are tight and life happens, so we give you 60 days (2 cycles) to finish.

- Cost: $200

Please remember, especially those of you that just joined us, that this is not designed to be a painful barrier of entry. This program is in place to improve the safety, efficacy, and longevity of your training!

- SCCF Staff