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Archive for July, 2009

5K Run Assignment

Friday, July 31st, 2009
5K Run is 3.5 laps around our wetlands

5K Run is 3.5 laps around our wetlands

Everyone has an assignment. Sometime in the next two weeks you are going to do a 5K run. I have mapped several around the gym using Gmaps Pedometer: This is a great tool for determining distances.

Route 1: Just run around our wetlands about 3.5 times. Start at our door, circle the wetlands 3.5 times and end next to the baseball field.

Route 2: Out to Town Park, circling up Tamalpias Drive and back with one lap around the school track.

Route 3: Out to the levee and around.

Complete one of these routes, or a route of your design. Record your time and bring it in including your route choice or let us know if you did your own route. We will be registering everyone’s times. This is required for everyone without medical reasons not to. This must be completed by August 15. Have a great run.

Anna Hits Another PR

Thursday, July 30th, 2009

Anna hit a 164 back squat for 3 reps today. Other numbers of note. Mark broke 200lbs, Emily hit 172lbs, Armando blew past the 200lb barrier finishing out around 240 on his first day really going heavy with a back squat. It’s getting hard to decide who to feature when we do heavy/PR days. I guess it’s going to come down to best video/photo because so many folks blast old PRs every time we do this we can’t single anyone out.

What is your favorite lift. How often are you breaking your own PRs. Let us know in comments.

Nick Wise teaches CFM’s Tuesday Self-Defense classes.

Wednesday, July 29th, 2009

Hey crew, I just wanted to give you all the head’s up, for those of you who don’t already know that we have a self-defense fitness class taught by one of our extraordinary trainers, Nick Wise, ongoing on Tuesdays from 17:45pm to 19:15pm.  A few of you have already tried out the class and I would like to hear some replies on the forum on what you thought of it.  Here a few of the instructor’s credentials:

Gabe being taught how to roll his opponent by master instructor, Nicholas Wise.

Gabe being taught how to roll his opponent by master instructor, Nicholas Wise.

Nicholas Wise has an extensive martial arts background, having studied various forms of self defense for the better part of 23 years.  He holds black belts in two styles, and has over seven years of experience coaching students of all ages in practical self defense and martial arts.  He has worked in several public safety sectors, including security and emergency medical services, and recognizes the importance of being able to transfer skills learned in the gym to real-world situations.  He discovered Crossfit in 2007 and quickly came to see the importance of all-around fitness to the pursuit of martial arts.  He believes in teaching a wide variety of techniques, and runs his classes by the motto, “If you’re not having fun, you’re not learning as much as you can.”  He holds a Second Degree Black Belt (Nidan) in Judo as well as a First Degree Black Belt (Shodan) in Hawaiian Jujitsu.  I can also attest (from just watching him coach) that Nick is one of the most patient and caring human beings on the planet.  His eagerness and willingness to help people improve and grow their talents is unparalleled.  Since I met Nick discussing a few philosophical points on, he has not ceased to astound and impress me with his sterling character traits.  I feel truly honored to have him be a part of CFM’s family of trainers.  I strongly recommend trying his classes if you are available when they are offered.

Although most of you have probably met Nick at some point and know about the Tuesday self-defense class, what most of you probably don’t know is that Nick has a congenital case of rather pronounced scoliosis.  This is a condition that would cause most people to allow themselves to be sedentary, inactive, and self-pitying.  Instead of allowing his circumstances to turn him into what Sarah Farrell would call a “have not”, in other words someone who sees themselves as impoverished and unable to give or contribute because of their circumstances, Nick turned himself into the ultimate “have”.  Through his discipline, persistence, martial arts practices as well as CrossFit conditioning Nick has strengthened his musculo-skeletal system to a degree that he is comonly regarded as an example of elite-fitness and a fire-breather in the gym.  (His max deadlift is approaching 400lbs, despite his small size.)   I always see Nick giving to everybody and I never hear him complain despite the enormous workload he puts into his law enforcement career as well as the long drive up to Corte Madera from Pacifica and the many hours he has invested into our gym.  I guess some people just never allow themselves any excuses to hold them back!

Greetings From Clear Lake

Tuesday, July 28th, 2009

Just wanted to say hi to everyone. I hope you’ve all had great workouts over the last couple of days. My morning started today with a few wake board runs (my first of the year, sadly enough). Water was great, if a little mucky. “Clear” Lake is not so clear. The algae blooms this year are pretty pronounced. A few solid days with the family have been great. (another first of this year). I will see you all in a few days. I hope to hear about new acheivements and PRs when I return.

Seraphina takes on the Mini-Gromits:

Monday, July 27th, 2009
Seraphina Schinner, our teenage girl parkour prodigy and pre-school gymnastics intern is transitioning from intern to Jr. Coach. Seraphina has been faithfully assisting with the pre-school gymnastics classes since the early fall of 2008. On several occasions, with a little bit of help, she has subbed for our senior coaches, and on Sunday, Sera took on the pre-school class at the park and led the mini-Gromits through their gymnastics drills, coming up with different exercises and keeping them focused and on track (well, at least as far as Mini-Gromits go) all the while having fun.

Seraphina exercises her telekinetic powers to keep the Gromits from running in seven different directions at once.

Seraphina exercises her telekinetic powers to keep the Gromits from running in seven different directions at once.










Look for Sera to be coaching her very own pre-school classes pretty soon.  She has been a great help throughout the year and having her around has definately been a wonderful experience for the gym and our CrossFit Marin family. 

It takes special talent to keep the Mini-Gromits working on their jumping jacks.   Even Space-Gromit is paying attention here!

It takes special talent to keep the Mini-Gromits working on their jumping jacks. Even Space and Cosmo Gromit are paying attention here!

P.S.:  Sera is also one of the main contenders for the title of  first CFM female to get a muscle-up (on rings).  I know that Ana Tom and serveral others are rooting for her to take the title.  Let’s see who steps!

Nathan C’s B-day at CrossFit Marin

Saturday, July 25th, 2009
Nathan climbing the tower

Nathan climbing the tower

Another great birthday party at CrossFit Marin. Just under 20 kids filled the gym today. Climbing, jumping, swinging and falling all over the place. We had a great time. Andres ran the show with Ryan, Gabe and Ben running stations and just playing with the kids.

Nathan had a great time showing off his climbing skills and familiarity of the equipment to his friends. Emily as always had everything together bringing in the tables, organizing the folks and most importantly providing food.

There were several obstacle courses run throughout the day. You see Nathan climbing the big padded wall Ryan constructed. Beams spanning gaps, ropes and rings for swinging, bear crawls on parallel bars, sloth climbs on ropes. All great fun.

Swinging across a gap on the rings

Swinging across a gap on the rings

Steal the bacon with obstacles is great. It’s fun even if half the kids didn’t fully understand the rules. It’s more about having an excuse to run and jump over padded stuff.

Thanks again to the Cooksons for inviting us to be a part of this day.

Be sure to check out the photo gallery from the Birthday:

Sloth climbs are always fun

Sloth climbs are always fun

Gabe follows it up…

Friday, July 24th, 2009

Not to be outdone by Ben, Gabe follows up with a push-jerk of his own on Wednesday night with (gasp!)  exactly the same weight Ben hit with 102.27 kg!  Wow.  Too bad these two weren’t going head-to-head!  Might have been more intriguing!

This is a real picture.  I know he looks like a super-human action figure, but this is an actual pic!

This is a real picture. I know he looks like a super-human action figure, but this is an actual pic!

Anna Deadlifts 200+

Thursday, July 23rd, 2009

We’ve been on a roll with PR posts recently. Today was a heavy day and we had numerous PRs. One of note was Anna Tom pulling 95kg (209 lbs). Fantastic achievement. Other PRs of the day

Debbie added 50% to her deadlift PR MASSIVE GAIN.

Gloria crushed her deadlift PR, even with a sprained finger.

About 80% of the folks that came in today to train hit a PR. That’s pretty impressive. You are all doing fantastic. Keep up the hard work and we’ll keep seeing the PRs falling over and over.

Ben Puts 200 Overhead

Tuesday, July 21st, 2009

Folks around here are improving by leaps and bounds. Ben has been making gains at a rediculous rate. Today was the first time he put 200lbs overhead. He makes it look easy in this video. Shortly after this he made 226. On the path to 300 overhead…

Consistent training, regular practice and focus will bring gains like this. We are having a great time seeing everyone make big strides forward. We’re seeing new PRs every time we do a heavy day, and often just during skill practice. Keep up the hard work everyone. The rewards are already clearly evident.

Adrian Gets a Pull Over

Monday, July 20th, 2009

Adrian made his first unassisted pull over today. Huge acheivement. Yeah, I know a lot of you CrossFitters haven’t made your pull over yet. Keep working on them and maybe you can keep up with this 5 year old. Congrats Adrian.

We love to celebrate first acheivements. Whether it’s someone’s first pull up, or a successful double double off high bar. Each step is worth celebrating.