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2102, 2017

Wed, Feb 22nd

By |February 21st, 2017|Categories: Random|Tags: |0 Comments

I’m tapped out of Open talk….just do it.  I made a mistake on the Thursday hours for the open which was brought up to me today.  The last two years we have been having one WOD at 5pm on Thurs and then doing the Open WOD at 6pm.  We will continue with this.  So not 7pm Thursday, we will have it at 6pm the next 5 weeks.  We will be running the open WOD at 8:30am Sat too for any one not in the Open that wants to do the workout.

8 Min EMOM

1st-30 sec Kettlebell overhead Carry (right)

2nd-30 sec Kettlebell Overhead Carry (left)

“Oh, the places you’ll go”

25 Min EMOM

1st-40 sec Dumbell Burpee’s (50/35) stand up with DB in hand each rep

2nd- 40 sec Assault for Cal

3rd- 40 sec Toes 2 Bar

4th- 1 full minute-Sprint Street to River then max effort Air Squats

5th-Rest one full minute

Post running total of all reps

2002, 2017

Tues, Feb 21st

By |February 20th, 2017|Categories: Random|Tags: |0 Comments

I know I sound like a broken record with the Open but I am going to keep pushing it until it starts Thurs.  Why do I push it so hard each year?  There is obviously no financial gain for me, but what I do acquire is memories and energy that I haven’t been able to replicate in any other environment.  I am well aware that with something that holds such a massive potential for success there is always going to be a potential for failure.  I know first hand from coaching and competing that failure is a real fear for every human.  Whether we like to admit it or not we all know deep down that it is this fear of failure that has held us back from countless experiences that had the ability to alter our lives.  What I also know from personal experience is that failure lasts a minute, but regret can last much longer.  Today the things I hold closest to my heart all had the ability to fail miserably.  Examples like moving back to NorCal, starting this community, or meeting and blindly pursuing my wife all had the ability to backfire.  But even if these life events would have ended another way, I would have never regretted taking the shot.  For every particular life events along the way that worked out another one along my journey did not, and such is life.  I know the CrossFit Open is small in comparison to major life events, but it does have similar characteristics and similar emotional risk.  The CrossFit Open has the ability to make you walk out our doors with your head held higher then it ever has before and it also has the ability to let that same head hang so low it hits your shoes when you leave.  I’ll save every one of you the suspense…..you will experience both within these next 5 weeks.  The one thing that I promise is that the successes will outweigh the failures.  This is a sport of failures and thats why we all love it.  And when we do fail we know we truly pushed to our threshold and have a community that surrounds us who personally understand and appreciates what reaching that threshold and failing means.  When it all boils down without failure the successes simply wouldn’t taste as sweet.  So prepare to smile, sweat, succeed, bleed, fail, and possibly weep.  But don’t forget to be in the moment and enjoy each of these emotions for what they really are and how they will continue to shape you.     https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games.

Every 2 min x 8 sets complete

2 Thrusters (off rack & full lockouts no rebend)

“The Smedium”

12 Min Ladder

1,2,3,4,5,6,7,8,9,10 Power Clean 185/135

2,4,6,8,10,12,14,16,18,20 Wallballs 20/14

*****20 Double Unders between each round

Pick a challenging PC weight but one you can consistently move through


10 Min Ladder


Assault Cal

Kettle Swing 53/35

Rest 6 Min

12 Min AMRAP

25 Sit-ups

15 Medball Cleans 20/14

5 Wallwalks

1902, 2017

Mon, Feb 20th

By |February 19th, 2017|Categories: Random|Tags: |0 Comments

Adjusted schedule tomorrow for the holiday.  9:3oam, 4:30pm open box, and 6pm WOD.  Last week to sign up for the open.  We are 28 strong on a path to 40.  For those of you that signed up please follow these instructions to join the team.  We have less then half that have joined the team and are on the open roster.  It is really simple to do, here you go.

Below are the steps to join your affiliate’s team after completing the registration process. You’ll find the option on your Competition Dashboard. You might need to sign in with your CrossFit ID if you aren’t logged into the site already.

  1. Click the Edit link next to Team (this should bring up a list of all teams associated with your affiliate)
  2. Choose the team you would like to join and then click Join

The open schedule will be 7pm Thursday and 9:30am Sat.  Big energy in both opportunities.  Even if you are choosing not to participate please come down to cheer on your fellow athletes.  Also families and friends are encouraged to come down and cheer on our athletes.  Lets get a full house for these WOD’s, it only brings the energy of the workouts up.  See you guys tomorrow

Every 1:30 x 10 sets complete

5 Single Leg Front Rack Barbell Lunges (5 sets on each leg)

“Boiling Point”

18 Min AMRAP

Teams of 2

P1-Sets pace with 500m Row 0r 25/17 Assault Cals

P2-12 Dumbell Power Snatch 50/35 (alt arms)

12 Burpees to Stand

12 Box Jumps 24/20

Post running total of AMRAP

1702, 2017

Sat, Feb 18th

By |February 17th, 2017|Categories: Random|Tags: |0 Comments

Great way to end the week.  Congrats to Brad and Nat for both Pr’ing their clean and jerk in 15.1 today.  Coach Leanne and Laura C both getting 5+ rounds!  Also Janelle A hitting 185 C&J.  See you guy tomorrow

“Angie’s Swinging again”

Teams of 2

3 Min Max Effort Kettle Swings (switch when you need to use one kettle)

1 Min Rest


120 Pull-ups

140 Push Ups

160 Sit-ups

180 Squats

p2- Assault Cals

Switch when needed during workload

Rest 1 min

3 Min Max Effort Kettle Swings

Post total swings, Angie time, and total cals

1602, 2017

Fri, Feb 17th

By |February 16th, 2017|Categories: Random|Tags: |0 Comments

Shout out to Chad P hitting a T’N’G Push Jerk at 190 for 5!  Great work on the Push Jerk, it can be awkward to find that rhythm during that movement.  Finishing the week with a 2015 Open WOD.  Have fun

10 min Clean and Jerk technique session (stay really light and work on getting under bar fast)



15 Toes 2 Bar

10 Deadlift 115/75

5 Power Snatch 115/75

directly into

6 Min to establish a 1 Rep Clean and Jerk

Total WOD time is 15 min

1502, 2017

Thurs, Feb 16th

By |February 15th, 2017|Categories: Random|Tags: |0 Comments

Nasty little grip and quad test with dumbells today.  Some big efforts on the board when I cam in this afternoon.  Shout out to Matt F with a 5+17 Rx, and Big Jay with a 5+25Rx.  A bunch of you in the 4’s as well.  Open in T Minus 8 days…lets go!!!   I want you good and tired going into the HSPU to test that movement.

A) Every 2:30 x 5 sets

5 Touch N Go Push Jerks (off rack)

B) “The 3’s”

3 Min Max Effort Burpee’s to 6′

2 Min Rest

3 Min Max Effort Row for distance

2 Min Rest

3 Min Box Jump up and over 24/20

2 Min Rest

3 Min Handstand Push Ups

Post all movements separately


A) 3 Min to Acculate max Plank

B)10 Min EMOM

1st-5 Bulgarian Split Squat Right


C) Wod from above

1402, 2017

Wed, Feb 15th

By |February 14th, 2017|Categories: Random|Tags: |0 Comments

I hope all you love birds had a great V Day.  Keep your chest up on the Dumbell deadlifts, I am only going to have you touch front end of dumbell on floor for rep to help keep your back from rounding.  This 10 min is going to sting!  Don’t rush movements stay upright when coming off ground with step overs.  Not a bad idea to rest after 11th Deadlift, pick up 12th dead then go strait to front squats.

A) 6 Min EMOM

1st-45 Sec Double Unders

2nd-45 Sec Plank

Post lowest DU total

B) 10 Min Ring Muscle Up Technique

For those with MU complete 10 Min EMOM

1st-1-6 Ring MU (no more then 30 sec work time)

2nd- 30 Sec E-Z Assault

C) “Death By Dumbell”

10 min AMRAP

12 Dumbell Deadlift 45/30

9 Dumbell Front Squats 45/30

6 Burpee Dumbell Step-over 20′ 45/30

1302, 2017

Tues, Feb 14th

By |February 13th, 2017|Categories: Random|Tags: |0 Comments

A bunch of great stuff going on tonight.  Vanessa, Nat, Ang, Laura C, Leanne, and many more getting a lot better at the Handstand Walk.  Urban flying under the bar for a 265 clean complex and Jason O moving under the bar fast as well.  Finally some great performances on the WOD by Lindsay R, Emma, Sumer, and Marisa who hit Butterfly C2B pulls the whole WOD.  We have a long one, 35 min to be exact with built in rest.  Depending on numbers we will most likely set up 3 groups that rotate through so pair up with 1 or 2 athletes your same strength to share the Snatch bar.

“The Marathon”

3 Rounds
1 Min Power Snatch 115/75  (In middle)

1 Min Rest

1 Min Assault for Cal

1 Min Rest

1 Min Wallballs 20/14

1 Min Rest

1 Min Row for Cal

1 Min Rest

1 Min Kettle Swings 53/35 (behind rowers in front)

1 Min Rest

1 Min Sit-ups (set up in rig)

1 Min Rest

Post a Running total score for each complete round


Same WOD but with Dumbell Snatch instead of barbell

1202, 2017

Mon, Feb 13th

By |February 12th, 2017|Categories: Random|Tags: |0 Comments

A big congrats to our 3 teams who competed over the weekend.  I got down there for a couple hours and got to see them all for a WOD or two.  Out of 49 teams EJ and Laura made it to the finals and ended up taking 4th, Matt and Janelle took 25th, and Danny and Ally took 28th.  Great efforts by all.  T-Minus 10 days until the first Open WOD is announced, get on that registration.  We have 20+ currently lets get it up to 40+.  See you tomorrow

A) 8 Min Technique review Handstand Walk

for those with HS Walk hit 10-15 sec per min for 8 min

B) Every 1:30 x 8 sets complete

Power Clean+Hang Full Clean (unbroken)

C) “11.6”

7 Min Ladder

3 Thrusters 100/63

3 Chest 2 Bar Pull-ups (scale to regular or Ring Row)

6 Thruster

6 Chest 2 bar Pull




1002, 2017

Sat, Feb 11th

By |February 10th, 2017|Categories: Random|Tags: |0 Comments

That was a soul sucker today.  Big shout out to Gabe who crushed that thing Rx at 12:53.  I know people are sore from this week so we have a nice body weight WOD with a bunch of running so you guys can get out in the Sun tomorrow! we have 6 athletes competing tomorrow so head down to CrossFit Ross Valley between 10:30 and 4 and check them out!  Good luck Danny, Ally, Laura, EJ, Janelle, and Matt!

“Chariots of Fire”

400 Meter Run

100 Sit-ups

600 Meter Run

75 Double Unders

800 Meter Run

50 Kettle Swings 53/35

1000 Meter Run

25 Overhead Walking Lunges 45/25