Good Work

IMG_4060 Laurie during the second round of burpees.

Cool and calm under pressure Laurie is a great competitor.  Watching her this past weekend was a real treat.  Before every workout she was hanging around base camp laughing and having a good time.  And after her workouts she found time to sit out in the hot sun to support her fellow athletes. A true CrossFit Firebreather, a fierce and talented athlete that is humble and gracious.

Congratulations Laurie!

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Workout:

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

In the Books

IMG_4196 Celebration Time.

After a long weekend of competition, a cheat meal was well deserved.  Burgers and Fries and a milk shake seemed to be the favorite.  Happy faces and tired bodies enjoyed a little rest.

Congratulations to all of our competitors!  The results below are preliminary, but should hold up.

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Laurie Galassi: 1st place

Danielle Mulford: 7th Place

Olivia Cheriton: 11th Place

Jama Stratton: 31st Place

Pat Barber: 3rd Place

Dave Leys: 11th Place

Lucas Zepeda: 42nd Place

Jesse Bazarnick: 43rd Place

Tyler Hinz: 45th Place

Stephen Gardner: 78th Place

Andrew Hopp: 110th Place

Chris Roman: 137th Place

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Taz Venter: 8th Place (CrossFit New Zealand)

Paige Nutt: 9th Place (CrossFit 831)

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Workout:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Travelers

IMG_5191 Bodhi in Costa Rica.

Traveling is one of the great joys of life.  While traveling, workouts, food and sleep come in different doses.  Nevertheless, CrossFit athletes seem to find a way to get in some workout somehow.  In the photo above one of our athletes, far away from home, has managed to set up a pull up bar and, sprained ankle or not, is getting his workout.

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Workout:
Be creative and find a way to use items you find around you to create your own workout.
Post accomplishment to comments.
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Reminder: The gym will be closed this weekend in support of our athletescompeting at Sectionals.

If you are going don't forget to check our Spectator Guide.

Every Dog

IMG_3222 Cleo enjoying the patio.

Let Hercules himself do what he may, The cat will mew, anddog will have his day.
[1600-1 Shakespeare Hamlet v. i. 286]
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Every athlete no matter who they are will have their day for glory and victory!

This weekend is the NorCal Sectionals competition.  If you are planning on going we are providing a Spectators Guide to the event.  Listed in the guide are the times and workouts of all of our athletes.  If you have yet to buy tickets don't worry they are $15 dollars a day and sold at the door. 

Parking will be limited and carpooling is recommended.

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Workout:  Northern Europe Sectionals Workout #4

15-12-9
135 pound squat clean
Chest to bar pull-up

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Reminder: The gym will be closed this weekend in support of our athletes competing at Sectionals.


Keep Easy

DSC08311 Royce Gracie and Max Philipsson at CrossFit Stockholm.

When an athlete trains in the comfort of their own gym, it is quite easy to remain at ease.  Finding that sense of ease during competition can lead to better performance.  Calm minds often make good decisions in critical situations.  It is easy to find your zone when you are calm and ready...so this weekend when the judges are watching and the crowd is cheering, remember to keep easy.

Reminder: There will be no classes Saturday and Sunday during the 2010 CrossFit Games Northern California Sectionals at Mitty High School in San Jose.  If you like, come cheer on our 11 athletes competing.  

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Workout
Rest day

Tickets

IMG_2983Chris with knees clearly touching elbows.

CrossFit demands full range of motion for better function and applicability. In competition sometimes the standards are arbitrary for judging purposes. Some movements are easier to judge than others. In the knees to elbows we are looking for the Knee to touch the elbows with the hip even or above the shoulder and no swinging or kipping. The hip height is critical for getting the full engagement of all the muscle groups involved. Chris should take his chin to his chest to improve the quality of his knees to elbow.

Reminder:

If you are thinking about coming to sectionals this weekend they will be selling one day tickets for $15 and two day tickets for $25 at the entrance to the event. We hope to have a big support section, it should be a great event.  You may as well come watch, as the gym will be closed both Saturday and Sunday.

Workout:

1 Snatch on the minute for 10 minutes

Rest 2 Minutes

1 Clean & Jerk on the minute for 10 minutes

The coaches coach

IMG_3183  Adrian Bozman and some of the participants from this weekends seminar.

We have often remarked that even coaches need coaches. This weekend our own Kristy got to participate in the two day seminar on better coaching. Our gym was all a buzz with 26 coaches and the staff that instructs them. We were honored and happy to host such a great event.

Workout:

Two rounds for time of

400 meter run

30 burpees

30 hip extensions

50 double unders

30 glute ham situps