Category — Uncategorized

It’s sad but true that not everyday can be the best day of our lives, in real life and in the gym. A coach once told me, “You’ll have more bad days than good.” Her comment was in reference to training days. But either way I don’t believe that, because much of what makes a day “bad” is how it’s percieved.

Regardless, you can’t walk into the gym everyday expecting to put out the performance of a lifetime. You lose a little sleep here, you eat a little shitty there, you get in a fight with your significant other and all of a sudden your at less than a 100%, whether you know it or not.

Everything that takes place in your life outside the gym, gets carried in the gym. You can do your best to leave it at the front door, and that helps, but it’s not a cure. When your having one of those days where your performance is less than epic, do not exacerbate the REAL problem by stressing yourself with your frustration over said performance. Just be stoked you get to push weight with people you’ve come to know as friends and enjoy your time.

Then go home, sleep good, eat right, and destroy it the next day.

I want to check in and make sure everyone is eating enough food to support the intense, demanding workouts you all love so much. I have not observed one person in our circle who has brought some sort of food to the gym (I have seen beer). Worse yet, I have not had a post-workout nutrition question posed to me ONCE inside or outside the gym.

The workouts you guys are doing put an inordinate amount of stress on the musclulature and metabolic engines that move you. For this reason you should be putting an inordinate amount of fuel and building material back into your body after such efforts.

If I have 10 nailpounders (carpenters) standing around on a job site waiting for the necessary wood to frame the house I am trying to build, is anything getting done? No, I am waisting precious time and money. Likewise, the more you neglect adequate nutrition the further you lengthen your recovery time and the more susceptible you leave yourself to things like overtraining and injury.

There was a time when I would CrossFit without adequate nutrition. I was light, fast and thought nothing of my nutrition.  I overtrained, got burnt out, and almost quit CrossFit entirely. Burn out is one of the scariest things I have faced, I hope you never feel it. Take nutrition as seriously as you do your workouts and you will be rewarded. Focus not only on quality, but quantity as well.

Questions?

Yes, it is 6lbs of hamburger sandwiched in between 2 pizzas. Something is better than nothing.

Open Gym is now a reality! A number of you asked for some Open Gym time, we delivered.

What is Open Gym for?

-Working on barbell technique. Knowingly or unknowingly, you all want a better Snatch, Clean & Jerk, Squat, Press, Deadlift and all their variations. The more effcient you are with these movements, the faster your WOD times and higher your max efforts will be.

-Working on gymnastics skill work. Some of the ladies just nailed or are getting damn close to a Handstand Push Up. They did this by coming in early or staying late and working on the different drills related to this movement.

-Making up a missed workout. Bummed you missed a WOD earlier in the week? Think a WOD would strengthen your weaknesses better than the days flavor?

-Supplementing our programming for something you would like to do. Not everyone is created equal. Some could benefit from spending a longer amount of time in a specific metabolic pathway. Some could benefit from extra strength work. Some from body weight excercises.

-Hanging with friends. Being in the gym is fun, plain and simple.

Post questions to comments.

If I weren’t working next Sunday I would be at Tamalpias CrossFit for their Grand Opening party. Here’s what’s on tap…

Schedule of events:

9:00 Doors Open/Sign in

9:30-Kelly Starrett Mobility and Recovery Lecture
Coach Kelly Starrett founded San Francisco CrossFit in 2005 with his wife Juliet. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt University in Oakland, CA. Before starting his own physical therapy practice at San Francisco CrossFit, he practiced performance-based physical therapy at the world-renowned Stone Clinic.

11:00 More Coffee, Treats, Giveaways:  T-shirts, FREE Memberships  (First 10 new-to-CrossFit to sign in) and Discounted Memberships,  1 hour personal training session to the first 10 current TCF members to

11:45- Nationally Ranked Freddie & Niki Myles Olympic Weight Lifting Team Demonstration
Freddie Myles coaches a strong, competitive Olympic Weightlifting team. His team is comprised of high level, nationally ranked athletes as well as those who are new to the sport. Freddie and his team are please to demonstrate their skills and partner with Tamalpais CrossFit.  Olympic Weightlifting is an integral part of CrossFit.  This demonstration is a wonderful opportunity to watch elite lifters firsthand.  Freddie is also the Olympic lifting coach that trains the coaches at Tamalpais CrossFit.

12:45 Last treats and home in time for the big game with a game plan of your own for your new fitness program at Tamalpais CrossFit!!!

Are you an experienced CrossFitter? If your Fran time is under 8 min., come dressed for a workout! Bring your “A” game as prizes will be awarded!!

People pay good money to listen to Kelly Starrett talk.

I would pay good money to watch a Freddie & Niki throwdown.

Take advantage.

Hard…

Nicole 15X BW OHS

Shaping up…

Thankyou to everyone who made the transition to the new spot. The move did not mean more convenience for most. I am stoked to see that you are committed to your health and well-being. Many of you have found the program to be an effective means of reaching your goals, things are only going to get better.

Thankyou also for being the laid back bunch you are. You’ve all shown your true colors, and they’re great. CrossFitters as a whole are not a fickle bunch. As CrossFit One Wallers, you’ve shown you embody the CF spirit. Again, things are only going to get better.

Here’s some picture from week 1.

Strong Dude