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Archive for October, 2009

Families On Saturday Morning

Saturday, October 31st, 2009
Dawson and Skye Working on Handstands

Dawson and Skye Working on Handstands

We had a great turn out on this Halloween Saturday morning. One of the things that I truly love about our gym is when entire families come in to train together. We’ll have parents and kids of all ages in their respective classes going hard at it. This morning we had Noah and Skye, Kevin and Greta and the entourage of Martin, Thayer, Dawson and Grayson. All have a great time and get in a great workout.

Be sure to take a look at our schedule to see what times can work for your whole family and come on in. We’ll make sure you all train hard.

Everyone Doing DB PP, OHS and V-ups

Everyone Doing DB PP, OHS and V-ups

Pushing Trucks At CF Affiliates Everywhere

Friday, October 30th, 2009
Diablo CrossFitters Pushing a Truck

Diablo CrossFitters Pushing a Truck

We’re not the only crazy people who push trucks for a workout. Here are some folks from Diablo CrossFit pushing a box truck. Hey, who knows maybe we’ll put together a regional truck pushing competition.

Here are more photos from the folks at Diablo.

http://www.diablocrossfit.com/archives/103009_091031_saturday.html#more

Kid’s Night Out is Back on at CFM Every 2nd Saturday of the Month!

Friday, October 30th, 2009

So, what is Kid’s Night Out, anyways?  KNO is that very special night when you can drop off your little Gromits at CFM for four hours of fun, pizza (ok, sometimes we do eat healthier than that, but not always) and games!  What kind of games?  Parkour & Gymnastics Games, of course, as well as all kinds of other fun random ones.  Who is teaching it?  Ryan Fulmer & Russell Bruel will be heading up Kid’s Night Out with the occasional assistance of other staff, including Andrés, Seraphina, Kristy Graves, and others.  What are the potential draw backs of KNO?  Well, you might have to go home and cry yourself to sleep, seeing as that you are suffering from withdrawls because you don’t get to hang out with your kids for four hours on a Saturday Night and you don’t really know what to do with yourself.  Oh well, life is full of hard situations.  Suck it up and deal with it.  Maybe you should have a jump rope on hand so you can practice your double-unders when you’re this bored!  (They’re for sale here for $12.)  In any case, here are the dates for the following KNOs:  Nov. 14th, Dec. 12th (you can go shopping!), Jan. 9th, Feb 13th (night before Valentine’s Day?!), March 13th, and April 10th.  There is a sign-up sheet behind the door for Nov. 14th.  Soon the others will be up as well.  The cost is $25/$30 for members pre-registered/Drop-in.  For non-members it is $30/$35.  You register and pre-pay by  the first of the month to get the discounted price.  There are already a handful of kids signed up for Nov. 14th.  Come bring your little-one.   It lasts from 6pm-9:30pm and you can pick up your kids as late as between 9:30-10:30  It will be a great time!

Some of the stuff we might do at KNO

Some of the stuff we might do at KNO

Stretching goals now due.

Thursday, October 29th, 2009
Noah diligently stretching while Steph is just being her cool, sexy self.

Noah diligently stretching while Steph is just being her cool, sexy self.

Ok everybody, your 2-week & 2-month stretching goals are due.  Everybody has to go to the CFM forum, (That is, www.crossfitmarin.com, {which you’re already on}> discussion  {along the left side of the page} > {Register, etc.}  > “Goals & Progress” >Stretching goals. )  register if you haven’t already done so find the “Goals and Progress” section under the “CrossFit” theme and tell us what your goals are.  Remember to be ambitious yet realistic.  We want you to acheive something of significance that is well within your capabilities.  By the way, we’re adding another target to the list.  You also have to pick a 6-12 month goal.  It’s harder to predict what exactly would be a good goal to acheive for that time frame.  You can just post the first two for now and add the long-term one before the end of the year so that you get a better idea of what kind of progress you can make in the next couple of months and what would be reasonable for a 2010 goal, or if you already have a good idea of what you want to attain, go ahead and throw it out there and then you can ask us about it in the gym and we’ll tell you if you actually have a true shot at it or if it is too easy.  Remember, this is not optional and everyone is expected to follow through and update your progress every couple of weeks or so.  We told you that CFM was a school, so don’t be surprised when you get assignments every once in a while.  =P  hehe.

How to Talk About CrossFit Marin

Tuesday, October 27th, 2009
Kela Swinging a KB

Kela Swinging a KB

I’ve been asked a few times how to tell people about CrossFit Marin. We know how enthusiastic we all can get about the program and what it has done for us. Unfortunately often it is difficult to express what it is or how it works.

Generally the best thing to do is just tell your friends what it has done for you. Tell them it is a great workout, a lot of fun, and yields unprecedented results. Most of them are already aware of the results to some degree because they can see it in you. It may be that you are leaner, or generally look more fit, or it may be the way you carry yourself now. Either way, the changes are noticeable. Using that as a starting point give them a little information about the workouts. The fact that it is different every day and that it is a lot of fun. Then encourage them to come in and check it out. Remember that we have a free workout every Saturday at 10:00am for folks to come and try it out. If they want to come by to observe a class at other times that is fine as well.

Understand that most people when first exposed to our workouts, either through seeing a workout, or just having it explained to them will question your sanity. A lot of people will not feel equipped to even get started training like we do. We often get the response “I need to get in shape before I join your gym”. As you all know this couldn’t be further from the truth, but the perception will be there. So tell them about scaling and that anyone can get started at any time. It only takes a little while for people to see dramatic results so even our newer members already hit the workouts hard enough to intimidate new comers.

You can also reference the online materials:

What is CrossFit: http://www.crossfitmarin.com/whatiscf is a good start.

Just keep coming in and improving your level of fitness. Talk about it when it comes up, and as your fitness improves more people will ask what you are doing. Just be honest and speak from your own experience. Invite them to come. We’d love to see all of your friends see the results you have.

Power

Monday, October 26th, 2009
Dan S. Doing Broad Jumps in the Morning

Dan S. Doing Broad Jumps in the Morning

Power is the ability of a muscular unit, or combination of muscular units, to deliver maximum force in minimum time. This is what we chase in our workouts. Power requires both training and practice. Strength without coordination does not yield power. Agility without stamina falls short if an effort lasts more than a minute.

By looking at power output we’re able to get a pretty decent view of an athlete’s overall capacity. We can use power as a method to compare results of disparate workouts. We can measure progress without repeating the exact same tests repeatedly. It allows us to keep our training highly varied and still have a solid metric on improvement.

It is often stated that the second pull in the olympic snatch is the most powerful movement in all of sport. Numbers for high caliber lifters trend around 6,000 watts. This is an incredible amount of power. Get on the rowers and try to see how much power you can generate, even for 10 seconds or so to give you a perspective on this number. The take off in tumbling is an equally astronomical number. Analyzing powerful tumblers we get numbers around 7,500 watts. Weightlifters generate 6,000 watts over a longer time domain than gymnasts launching themselves from the floor. The mechanics are significantly different in that a weightlifter is generating the force predominantly through an active contraction, while gymnasts are utilizing almost entirely the stretch reflex and bouncing enabling a significantly higher power output, but little range of motion and exceedingly short timeframe.

Increased power output improves performance in virtually all sporting activity. It also increases effectiveness of an individual in any physical task. Focusing on maximizing power output for any given workout will help to optimize adaptive response. This is the purpose of our stopwatches and competition. It encourages the pursuit of power.

Speed

Sunday, October 25th, 2009
Luka Performing a Kong

Luka Performing a Kong

Speed is the ability to minimize the time cycle of a repeated movement . The ninth detail post on the 10 General Physical Skills. Speed is the first of the skills that requires both training and practice. You can train quite a lot, develop strength and stamina, but not have speed because the movements are not practiced. You can also practice the movements extensively but without the conditioning borne of training the movements may be programmed well, but will occur slowly.

The third pull in an olympic lift, dynamic gymnastics elements, the various parkour vaults and sprinting are all examples of movements requiring speed to excel at. Inducing speed is a major factor in training the way that we do. The typical gym workout will not make you fast. In fact many people get slower after training on fixed plane machines for long periods of time.

Are you fast? Could you be faster? How much would it help your lifts if you could get under the bar quicker? How much is a ring swing improved by a rapid turn over? How much more distance could you clear on your vaults if you were moving faster? Speed is an exceedingly important component in our activities. Work toward getting faster.

Coordination

Saturday, October 24th, 2009
Mark and Cam Juggling

Mark and Cam Juggling

Coordination is the eighth physical skill we are detailing. Coordination is the ability to combine several distinct movement patterns into a singular distinct movement. One who is highly coordinated will be more efficient in all movement because they are able to apply force in the right direction at the right time.

Coordination requires practice. This is one of the reasons we teach you to juggle. Learning to juggle improves coordination and peripheral awareness. Learning any skill which requires distinct movements with different body parts will improve coordination. When initially learning these skills you will feel completely inadequate to do them. It will seem that acquiring the skill is simply out of reach, but know that with practice you will learn, and that learning will have cross over benefit to other movements.

Coordination is the difference between a movement looking effortless and a movement simply not working. When learning a new skill that requires a high degree of coordination you will feel like the strength required is immense, and that the skill may be impossible to obtain. Once the skill is well learned you will wonder why it was ever difficult. Many of our gymnastics elements are this way. Discipline is required to work to a point of competency but the rewards are well worth it.

CrossFit Masters

Friday, October 23rd, 2009

previewSaturday October 24th (yeah, today) CrossFit Sweatshop is hosting a CrossFit Masters event. It’s a CrossFit comp open only to those over 40. We have some folks that would do pretty well in this field. Unfortuantely I just heard about it Friday afternoon. I love that this type of thing is going on and we’ll keep an eye out for more of these in the future. Keep training hard. There are a lot of events to attend coming up.

CF Total from the 1st (2007) CF Games

Friday, October 23rd, 2009

If you came to class on Wednesday Oct. 21st, you did CF Total, many of you for the first time.  (Unfortunately, two of our strongest guys, Noah & Carlos, are recovering from injuries and had to do alternate workouts.)  CF Total is one of the staple CrossFit workouts and is a landmark test of functional strength.  Way back in 2007, less than a year after we started the affiliate, Russ and myself went down to Aromas to compete in the first ever CF Games.  I really didn’t know what I was doing at the time.  You see, while our gym was a world class gymnastics facility, (we were up at Novato Gymnastics) we had no bars or plates or kettle bells or anything else, I had unfortunately pulled two hamstrings a month prior training for the games, and broken toes on both feet doing stupid human tricks and jumping over a platform in the gymnastics gym while  trying to do Helen.  Despite the less than perfect conditions, off we went since I figured it would be a valuable learning experience and we’d get to meet great people.  I had the pleasure of being coached by Jeff Martin from CF Brand-X in Ramona, Ca on the last event of the Games, which was the CF Total.    I credit him for teaching me proper technique for back squating as well as cleaning up my deadlift.  Here are some highlights from those games, when things were still small and you’d get to meet almost everybody who was there:

Here are the Total results from the meet.   Going in I had no idea what I could do for any of the lifts, and therefore ended up short changing myself a bit on the deadlift and back squat, (otherwise Spealer wouldn’t have beaten me by 1.8 lbs.  Lol.  He weighs 2/3 of what I do.)  but it was great fun and maybe the coolest experience I’ve had at the Games since they started.

Name:

 

 

 

 

CF Total Place:

 

 

 

 

CF  Total Score:

 

 

 

 

Games Points:

 

 

 

 

Connor Banks

 

 

 

 

1

 

 

 

 

1225

 

 

 

 

100

 

 

 

 

Josh Everett

 

 

 

 

2

 

 

 

 

1133

 

 

 

 

95

 

 

 

 

Evan Von Qualen

 

 

 

 

3

 

 

 

 

1025

 

 

 

 

90

 

 

 

 

Dale Saran

 

 

 

 

4

 

 

 

 

1005

 

 

 

 

89

 

 

 

 

Jeremy Thiel

 

 

 

 

5

 

 

 

 

974.8

 

 

 

 

88

 

 

 

 

Mike Hom

 

 

 

 

6

 

 

 

 

945

 

 

 

 

87

 

 

 

 

Brian Vandewettering

 

 

 

 

7

 

 

 

 

915

 

 

 

 

86

 

 

 

 

Jacob Typskin

 

 

 

 

8

 

 

 

 

915

 

 

 

 

85

 

 

 

 

Peter Egyed

 

 

 

 

9

 

 

 

 

913

 

 

 

 

84

 

 

 

 

Breck Berry

 

 

 

 

10

 

 

 

 

906.4

 

 

 

 

83

 

 

 

 

James Fitzgerald

 

 

 

 

11

 

 

 

 

906.4

 

 

 

 

82

 

 

 

 

Marcus Neil

 

 

 

 

12

 

 

 

 

906.4

 

 

 

 

81

 

 

 

 

Brett Marshall

 

 

 

 

13

 

 

 

 

891

 

 

 

 

80

 

 

 

 

Freddy Camacho

 

 

 

 

14

 

 

 

 

870

 

 

 

 

79

 

 

 

 

Brendan Gilliam

 

 

 

 

15

 

 

 

 

866.8

 

 

 

 

78

 

 

 

 

John Murphy

 

 

 

 

16

 

 

 

 

855

 

 

 

 

77

 

 

 

 

Steve Serrano

 

 

 

 

17

 

 

 

 

850

 

 

 

 

76

 

 

 

 

Nate Pierce

 

 

 

 

18

 

 

 

 

840

 

 

 

 

75

 

 

 

 

Russ Greene

 

 

 

 

19

 

 

 

 

798.6

 

 

 

 

74

 

 

 

 

Brent Oakson

 

 

 

 

20

 

 

 

 

781

 

 

 

 

73

 

 

 

 

Mark Rosen

 

 

 

 

21

 

 

 

 

770

 

 

 

 

72

 

 

 

 

Chris Spealler

 

 

 

 

22

 

 

 

 

756.8

 

 

 

 

71

 

 

 

 

Andreas De La Rosa

 

 

 

 

23

 

 

 

 

755

 

 

 

 

70

 

 

 

 

John Kane

 

 

 

 

24

 

 

 

 

745

 

 

 

 

69

 

 

 

 

Ryan Wolley

 

 

 

 

25

 

 

 

 

720

 

 

 

 

68

 

 

 

 

Ryan Hunt

 

 

 

 

26

 

 

 

 

720

 

 

 

 

67

 

 

 

 

Michael Woodruff

 

 

 

 

27

 

 

 

 

715

 

 

 

 

66

 

 

 

 

CJ Martin

 

 

 

 

28

 

 

 

 

710

 

 

 

 

65

 

 

 

 

Taylor Nigh

 

 

 

 

29

 

 

 

 

675

 

 

 

 

64

 

 

 

 

David Shanahan

 

 

 

 

30

 

 

 

 

660

 

 

 

 

63

 

 

 

 

Connor Martin

 

 

 

 

31

 

 

 

 

650

 

 

 

 

62

 

 

 

 

Nick Cruz

 

 

 

 

32

 

 

 

 

650

 

 

 

 

61

 

 

 

 

Eric Le Clair

 

 

 

 

33

 

 

 

 

645

 

 

 

 

60

 

 

 

 

Thomas Silva

 

 

 

 

34

 

 

 

 

615

 

 

 

 

59

 

 

 

 

Nickolas Hawks

 

 

 

 

35

 

 

 

 

535

 

 

 

 

58

 

 

 

 

Keith Ansell

 

 

 

 

36

 

 

 

 

385

 

 

 

 

57

 

 

 

 

Keegan Martin

 

 

 

 

37

 

 

 

 

360

 

 

 

 

56

 

 

 

 

Women CF Total

 

 

 

 

Total

 

 

 

 

Points

 

 

 

 

Nichole Dehart

 

 

 

 

1

 

 

 

 

530

 

 

 

 

100

 

 

 

 

Jolie Gentry

 

 

 

 

2

 

 

 

 

496

 

 

 

 

95

 

 

 

 

Tara Muccilli

 

 

 

 

3

 

 

 

 

475

 

 

 

 

90

 

 

 

 

Mary Rigney

 

 

 

 

4

 

 

 

 

465

 

 

 

 

89

 

 

 

 

Nora Grant

 

 

 

 

5

 

 

 

 

462

 

 

 

 

88

 

 

 

 

Maggie Larson

 

 

 

 

6

 

 

 

 

436

 

 

 

 

87

 

 

 

 

Denise Serrano

 

 

 

 

7

 

 

 

 

430

 

 

 

 

86

 

 

 

 

Lori King

 

 

 

 

8

 

 

 

 

410

 

 

 

 

85

 

 

 

 

Dani Martin

 

 

 

 

9

 

 

 

 

385

 

 

 

 

84

 

 

 

 

Tara Parsons

 

 

 

 

10

 

 

 

 

374

 

 

 

 

83

 

 

 

 

Kalista Pappas

 

 

 

 

11

 

 

 

 

363

 

 

 

 

82

 

 

 

 

Kate Hunt

 

 

 

 

12

 

 

 

 

360

 

 

 

 

81

 

 

 

 

Jean Rapagna

 

 

 

 

13

 

 

 

 

360

 

 

 

 

80

 

 

 

 

Melanie Ward

 

 

 

 

14

 

 

 

 

320

 

 

 

 

79

 

 

 

 

Mariah Serrano

 

 

 

 

15

 

 

 

 

300

 

 

 

 

78

 

 

 

 

Here are the standards for The CF Total.  http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf  Notice the rules for the shoulder press which would have made Gabe’s shoulder press a missed attempt. 

Those were some good times.  Remember that the 2010 Games will be July 16-18th.   The more athletes we have down there from CrossFit Marin, the more fun it will be.  It will be a great party.

-Drais