Workout of the day

Friday 09.17.10
Accumulate 5 minutes in Hanging L-Sit

Accumulate 5 minutes in Handstand

10 Rounds of "Cindy" for time:
5 Pull-up
10 Push-up
15 Squat

post how you broke up the static holds and times to comments

After watching this...

"The Bear-Hug Drill Revisited" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] courtesy of CrossFit.com

figure out how you are going to come play with SCCF this Saturday for Round 2 of the Weekend Warrior Series, as we face off against CrossFit Moxie. Our free workout will start at 9:30, with the competition starting at 11am, followed by a BBQ, music, and a visit by the Jett Cakes truck!

Monday 09.13.10
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.

BLAUER TACTICAL SEMINAR coming soon...

We're proud to announce that SCCF is hosting a rare training opportunity with Tony Blauer on October 9th and 10th, 2010.

Considering that the martial arts and law enforcement are near and dear to the heart and soul of our facility, we are really psyched to bring this training opportunity to our clients, local colleagues and peers.

Regardless of your age, sex or training background, the 1-day clinic on Saturday, October 9th, is aimed to instill the everyday citizen with knowledge of important instinctual mechanisms and defense tactics worth their weight in gold. Tony will empower you to BE YOUR OWN BODYGUARD, and show how self defense training and CrossFit training can be combined. Don't miss this opportunity!

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

Space is limited. Direct questions to branden@sancarloscrossfit.com

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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

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Blauer Tactical Systems (BTS), is one of the world's leading consulting companies specializing in the research and development of close quarter tactics & scenario-based training for law enforcement, military and professional self-defense instructors. BTS's approach to fear management, scenario analysis, pre-contact cue break down is now used by the world's most skilled coaches, trainers and warriors.

Tuesday 08.31.10
For time:
10,9,8,7,6,5,4,3,2,1 (10!)
Ring Dips
Cleans (135/95)

rest 5 minutes

For time:
100 Abmat Sit-ups

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San Mateo County ERT getting in on

*NEWSFLASH* *GROUPON* *NEWSFLASH* *ON RAMP*  *NEWSFLASH*
After throwing down this morning's workout, came the 2nd workout of the day....tackling Groupon requests!!! We quickly understood how this company is, according to Forbes mag, "the fastest growing company ever" Will SCCF, become the fastest growing box on the peninsula, ever??? That remains to be seen, but the response has been amazing.  Thank you to all  for showing interest in our program! Given the volume, here are some important things to note:

- Our ON-RAMP program is currently be revamped, and we are accommodating all new clients by integrating them right into a group class...no problemo! If this changes we will let you know, as we realize the groupon is good til March 1 of Twenty Eleven.

- Please contact us to set up a time for your 1st class, so you can get the attention you deserve...i.e. don't just show up

- Bring your game face and come have some fun

Signing off

Monday 07.19.10
Back Squat
3-3-3

AMRAP 9 minutes:
6 Power Cleans (155/105)
9 Ring Dips
30 Double Unders

Women's Individual Finals at 2010 CrossFit Games

Whether its scaling walls at the Twenty Ten CrossFit Games, finishing your first 5k, or racing your grandchild to the other end of the playground, you are all capable of athleticism you may have thought impossible not long ago.  After visiting the Home Depot Center and watching the finals of the CrossFit Games, I am amazed. The mental fortitude, physical dexterity, and infallible wills of the individual, team and master's competitors, turned the ordinary into extraordinary.  I know many of you were watching the live stream of competition and I hope it inspired you like it did me, to train harder and to remove the word cannot from your vocabulary. Being drawn to our type of training, already makes you part of a small group of movers who step outside to box to earn results with blood, sweat, and tears.  No other training program is creating stunning levels of work capacity in this many people, anywhere in the world. I saw it with my own two eyes this weekend, and cannot wait to see more of it with all of YOU. See you down at the box...

REMINDER: SCCF Paleo Challenge ends next week. Keep up the hard work!!!

Wednesday 06.23.10
Front Squat
3-3-3-3-3

AMRAP 10 min:
5 DB Burpees (35/25#)
10 KB Swings
15 Sit-ups

Thursday 06.24.10
Push Jerk
5-3-3-1-1-1

6 rounds for time of:
5 Turkish Get-ups
10 DB Snatches
15 Walking Lunges (w/ DB at side)

*10 V-up penalty every time DB hits the ground

Friday 06.25.10
7 rounds for time of:
3 Handstand Push-ups
5 Power Cleans (185/115#)
7 Pull-ups (chest to bar)

Ron C levitating

Monday 06.21.10
Good Mornings
5-5-5

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

post loads and times to comments