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Archive for the ‘CFM’ Category

CrossFit Cardio

Monday, May 13th, 2013

For those of you who missed the announcements, starting today, we’re replacing some regular CrossFit classes with a new option: CrossFit Cardio.

Exercise zones and approximate heart rates.

Exercise zones and approximate heart rates.

This class will focus on developing aerobic capacity through high intensity functional movements.  Translation: simple, fun workouts that will make you sweat.

Don’t worry, this class is still CrossFit, it’s just a slightly different flavor of CrossFit.  We’ll be focusing more on the basics, such as sit-ups, push-ups, kettlebell swings, running, and less on the complicated strength and power movements such as snatches, cleans, and heavy squats.  The class will start off with a group warm-up, then you’ll spend several minutes practicing and perfecting the movements for the workout.  Workouts will last between 10 and 35 minutes.  The coach will lead a group mobility session at the end of class.

Also, this class will function as another way to join the CrossFit program.  Usually, you have to do the Foundations series, but for people who want to jump right in, they can attend this class at the regular monthly rates.  After attending 20 classes over at least two months, they are free to join any regular CrossFit class.  Go tell your friends, this is a great way to get started on the road to fitness without having to fork over $300 for the Foundations course.

CrossFit Cardio classes take place Monday, Wednesday, and Friday at 9:00 AM and 3:00 PM, and Tuesday and Thursday at 6:15 AM and 6:30 PM.

Try it out and let me know what you think!

Workout for May 13, 2013:

A) 5 Minutes lower Back mobility

B ) Warm up: Front Squats 5 reps @85%, 2 reps @90%

C) Front Squats 1-1 @100%

D) 6 min EMOM: 3 Handstand push ups / 8 hollow rocks

E) Row 500m - 500m - 500m - 500m. 15-min cap.

CrossFit Cardio:

4 Rounds for time: run 200m / 30 squats / 15 kettlebell swings.  16-minute cut-off.

Competition Workouts

Wednesday, May 1st, 2013

I was highly impressed with the energy, enthusiasm, and community spirit shown during the Games Open this year.  I’d like to recreate that on a regular basis throughout the year, so I’m including regular competition workouts in addition to the regular gym programming.  These will be done in a similar manner to the Games Open workouts: you’ll have a week to do the workout, and the workout must be judged by a client or coach.  We will record all efforts on the board, just like during the Games Open.

Also, even though scaling will not be allowed, programming with ensure that all athletes will be able to compete in all workouts, so you have no reason to not participate.

For our first workout, I give you: “10-Minute Nasty Girls.”

For those of you who don’t know, “Nasty Girls” is an old-school CrossFit workout consisting of 3 rounds for time of 50 squats, 10 hang power cleans at 135/95#, 7 muscle-ups.

In this version, athletes will have 10-minutes to do as many rounds  as possible of 50 squats, 10 hang power cleans, and 7 muscle ups.  Tie breaker times will be recorded at the end of each set of exercises.

Movement standards:

Squats must start and finish with full hip extension, and the crease of the hip must pass below the top of the knee at the bottom.

Poor depth (also weight is on the toes and she's leaning forward).  In the second pic, the hips are not fully open at the top.  Both of these examples are No Rep.

Poor depth (also weight is on the toes and she's leaning forward). In the second pic, the hips are not fully open at the top. Both of these examples are No Rep.

This is good squat depth.

This is good squat depth.

Hang power cleans must start with the bar hanging above the knee, and finish with the bar in a front rack position with the hips and knees in full extension and the elbows in front of the bar.

These are bad.  No full hip extension in the first picture, elbows are not in front of the bar in the second picture.

These are bad. No full hip extension in the first picture, elbows are not in front of the bar in the second picture.

Good reps start above the knee and finish at full hip extension with the elbows in front of the bar.

Good reps start above the knee and finish at full hip extension with the elbows in front of the bar.

Muscle ups begin hanging with straight arms below the rings and end with the elbows locked out in a support.

These are good muscle-ups.  Full extension of the elbows at the bottom and top of the movement.

These are good muscle-ups. Full extension of the elbows at the bottom and top of the movement.

Workout for May 1, 2013:

A)  Warm-up: Back Squat 4 reps @ 65%, 4 reps @70%.

B) 5 Minutes hip mobility

C) Back Squat 4-4-4 reps @75%

D) For time: run double Marsh Mile OR Row 4000m

E) Spend remainder of class working on Goat.

Post times to Comments.

Good Bye, Bryan!

Monday, April 29th, 2013

bryan-small1Well, i’ts not really good bye.  For those of you who don’t know yet, Bryan, our CrossFit program director since last September, is stepping down.  He’ll still be around, but not as much and he won’t be writing the programming any more.

Bryan is starting his own corporate wellness management company, called Fitify.  As a result, he’ll be too busy with that to keep working as the CrossFit director.  He’ll still be working with private clients, and doing some workouts in the gym, so when you see him, wish him luck in his business endeavors.

Starting this Wednesday, I will be taking over as the CrossFit director, and I couldn’t be happier with the status of the CrossFit program I’m inheriting from Bryan.  You can expect to see a lot of the same types of workouts you’re used to, just with a slightly different flavor.

We’re thankful for the hard work Bryan has put in to developing the strength and fitness programs for all you CrossFitters.  Good luck, Bryan!

Fight Gone Bad 6 is Coming up This Saturday

Friday, September 16th, 2011

Hey Crew,

   Just a reminder that Fight Gone Bad 6 is coming up this Saturday Sept. 17th.   This event is open to the public so feel free to invite your friends.  Fight Gone Bad is an awesome CrossFit workout as well as a yearly fundraiser and this Saturday we are doing both.  This year’s FGB benefits: the “Special Operations Warrior Foundation”, providing college scholarships for the children of deceased special operations officers, the “CrossFit Foundation” and “Infant Swimming Resource®” mission to teach children and infants water survival skills, and the “Camp Patriot” organization, which takes disabled veterans on outdoor adventures.  To top it all off, you can get a great workout, so come join us and invite your friends.  Whether or not you can make it, you can also sponsor one of our athletes by looking us up on the Fight Gone Bad website and clicking on “Donate”, searching by “Team”, then the appropriate Country, Province, and “Team” field (CrossFit Marin) and subsequently picking the athlete that you’d like to sponsor. 

 

An appropriate little picture borrowed from our friends over at CrossFit 619 in San Diego
An appropriate little picture borrowed from our friends over at CrossFit 619 in San Diego

 

Also, this Saturday is National Gymnastics Day and USAG is organizing an attempt to break the world record for the most simultaneous handstands held worldwide.  That will be at 10am, so warm up those wrists and get ready!

See you all Saturday,

-Amadraeus

New Gymnastics class at CrossFit Marin On Fridays

Friday, August 19th, 2011

Hey Crew,

   As many of you already know, CrossFit Marin has two scheduled weekly adult gymnastics classes on Mondays & Wednesdays at 7pm.  I’ve realized in the past few months that we have many members who would be interested in taking the gymnastics classes if they were scheduled at a different time, therefore, we’ve decided to open a new adult gymnastics class on Fridays from noon to 1:30pm (with an opitonal extra 15 minutes to stretch if you wish to stay and work on your mobility) starting Friday Sept 9th.  The class will be included in the unlimited everything & unlimited Parkour/Gymnastics memberships.  Otherwise, it is also open on a drop-in basis to anyone interested.  There are no pre-requisites or athletic requirements.  Noobies / Rooks / Intermediates / Advanced / Elite athletes all welcome.  Bring your grandmother if you want.  I’m excited, cause I might actually be able to take this one myself…  WOOT!!  =D

My favorite super-hero...

My favorite super-hero...

See you in the gym,

-Amadraeus

If you're doing gymnastics, you want this guy coaching you!

If you're doing gymnastics, you want this guy coaching you!

Triple Threat Weekend at CrossFit Marin

Friday, July 29th, 2011

As many of you know the CrossFit Games are currently in full effect down in LA.  Bill Berry is competing in the Master’s Category, currently in 13th place.  Our friends/rivals from TJ’s gym are doing very well coming  in 9th place for the affiliate cup.  Russ and myself just set up the TV in the main gym so we can watch the internet stream during the evening classes.  Bill should be up again soon, maybe at 3:20pm.  If you want to come watch swing on over to the gym.  If you miss it live, we can always replay the archived heats.

Ninja Training Camp Group photo

Ninja Training Camp Group photo

Mira & Andres showing their Ninja Muscles at David Campbell's Sasuke Camp in Santa Cruz

Mira & Andres showing their Ninja Muscles at David Campbell's Sasuke Camp in Santa Cruz

This Sunday at 6pm is the premier of American Ninja Warrior 3 on G4 TV.  As you may recall, we had six people associated with the gym compete at Venice beach back in May.  We’ll be having a viewing party at the Marin Brewing Company in Larkspur from 5:45-8pm.  Families with kids welcome.  Please post to comments if you are planning to attend.  Here’s the map link:

http://maps.google.com/maps?q=schoonmaker+beach,+sausalito,+ca&hl=en&sll=37.09024,-87.539062&sspn=68.470698,133.330078&z=16

 

Shoomaker Beach in Sausalito

Shoomaker Beach in Sausalito

Lastly, on Sunday some of us will be going to Shoomaker beach in Sausalito at noon. We’ll be playing, swimming, and working out for a couple of hours.  I’ll bring soe of the kid’s gymnastics equimpent and I’ll also organize a spectacularly fun team workout if we have at least 6 people show up.  Please post to comments if you are planning on making it over.  Here’s a map link to the beach:

We’re one week out from the CrossFit Games

Friday, July 22nd, 2011

Hey crew,

  Here’s a little video promoting the CrossFit Games which are only one week away.  Our own Bill Berry will be competing in the 55-59 year-old category, having come in 20th in the world.  He’s been training hard and consistently and has finally hit his first few muscle-ups.  Roger will be coaching him down in L.A. at the Home Depot Center next weekend.

Parkour Conditioning Gauntlet and what to do when you’re traveling

Friday, July 8th, 2011

Athletes often ask me “I’m going to be traveling for a few weeks and I won’t have access to a CrossFit gym where I’m going.  Is there anything that I can do on my own without equipment so I can keep training and don’t lose ground?”  Yes, of course there is lots of stuff that you can do.  One option is to go log in to the CrossFit Marin members area and click the “display road warriors workout” link.  There must be nearly 100 WODs there that you can get close to Pukie with without ever touching a bar bell or a pull-up bar.  However, I never get this kind of question from traceurs, because the, as you would “natural” urban environment is their playground and they know that there is a ton of stuff to work on.  Here is a great Parkour Conditioning Gauntlet courtesy of Colorado Parkour that will give you plenty of ideas for things to work on, especially if you’re near a College campus:

Let it be known that some of the movements or techniques may be a bit controversial, or at least the way they are demonstrated in this video.  The duckie walks for example may be bad for your knees, and the traveling pistols should probably be done from the heel instead of the toes.  However, the point is to see how many cool things you can play around with if you’ll just keep your eyes open.  Gotta love those burpee-precision broad jumps!  Good luck and hope you have a great time if you go on vacation this Summer.  Don’t forget to get in your CF and Ninja training!

-Amadraeus

Survival

Tuesday, June 14th, 2011

A couple of weekends ago, I ran a birthday party at the gym (yes, we do that) for Alec LeFurgy.  The theme: survival.

Many people associate that word with the wilderness and the skills to hunt, forage, and build fire with sticks, etc.  But survival is simply not dying in a situation that would kill others.  If your car broke down in a bad neighborhood in Richmond, you’d need a very different set of skills and tools to survive than you would if you had gotten lost in the Mojave.  But the mindset in both situations is the same.  My goal for the party was to teach some skills and create a variety of challenges that would allow the kids to test certain aspects of the survival mindset.  I taught them about teamwork and communication, as well as basic movement patterns of crawling and climbing and some basic first aid.

Becoming a Team

Becoming a Team

People that make it through nasty situations will tell you that the only thing that got them through was the thought of seeing their family again.  Or the thought that they couldn’t let their friends down.  The idea of a team– a group of people who support you and who count on you– is extremely important to the survival mindset.

Teamwork and Communication

Teamwork and Communication

Communication is really an aspect of teamwork.  But just as the concept of team is important when you’re alone, the idea of communicating with yourself (also known as thinking) is of vital importance to survival.  It’s been said that most people lost in the wilderness die of shame for not doing the one thing that could save their lives, thinking.  Using  reason while stressed, creating and implementing plans and having the physical ability to overcome obstacles were other concepts that I utilized in creating challenges for the party.  The kids picked up on this quickly and used it to their advantage.

Applying newly acquired skills.

Applying newly acquired skills.

Finally, having skills, knowledge, teamwork and the ability to communicate does no good unless you can do it while stressed.  We created some of that stress by allowing the kids to compete, putting them on the clock, and providing obstacles that would frighten many other people– such as a tight, enclosed crawl and a weighted climb to the top of a scaffold.  We also added an element to test their newly acquired knowledge of first aid (without actually hurting them…).

The day ended up being quite a success.  Not only did everybody survive and learn some important skills and concepts, they also had a whole lot of fun.

Possible CFM Day at Sausalito Beach Next Sunday April 17th

Sunday, April 10th, 2011

Hey Crew,

   I’ve been talking about having an informal “CrossFit Marin Day at the Beach” for quite some time.  (We’ve had these on previous years, but so far not this year.)   Next Sunday April 17th looks pretty promising with the weather.  (The forecast for next Friday is in the 70’s)  Would anybody be interested?   (The time frame would probably be around 11am-2pm)    If  enough people are interested and its a go, then I will bring some gymnastics equipment for the kids to play on and coaches to supervise.  If you come, be sure to bring beach games and food so we can make  it a picnic, and don’t forget your swimwear!  The name of the beach is called “Schoonmaker Beach”.  Please post if you are interested in coming or if you can’t make it next Sunday but would be interested for another day please mention that as well.  By the way, these pictures are from the “Tour de Sausalito” website.  They’re in the bike rentals and wine tours business.

-Amadraeus

Looking out over the water

Looking out over the water

 

Looking North-East up the coast

Looking North-East up the coast

 

A view from one of the piers towards the beach

A view from one of the piers towards the beach