get to know…Jim Maliksi

Jim Maliksi is 53 years young, and becoming more tenacious with every step. His appetite for running long distances, lifting weights, eating caveman foods, and creating some of the premiere homes on the peninsula, is only the tip of the iceberg.  Getting to know Jim also means attending one of his dinners for the United Architects of the Philippines, where he acts as President of the California Chapter, or an event of the Filipino American Arts Exposition, and the list goes on. We primarily recognize him as, filling the gym with his contagious laughter, easy going attitude, tight hip flexors, big biceps, puddles of sweat, and most importantly, as a friend.

San Carlos CrossFit: The SCCF pride is comprised of people living in many different locales. Where did you grow up and what are you doing here now in the bay area?

Jim Maliksi: I was born in Manila, Philippines and at 26 years old, I migrated to the US (SF bay area) in 1984. I was really heading for New York after a year, but decided to stay in the Bay Area when I met my wife, Jean. Being an architect here in the peninsula is also much more rewarding compared to anywhere else in the country, in my opinion.

SCCF: As the founder and principal architect of Jim Maliksi and Assoc. how do you find time to design so many beautiful homes and still represent our Endurance Team with a vengeance?

JM: It’s funny how you guys think I represent the SCCF Endurance Team with a vengeance! Like everyone else, I have priorities: family, health and work. It’s really just a matter of balance and time appropriations for the important aspects of your life. I have been doing Architecture for over 30 years now so designing is one of those things that I can do even when I’m not in the office. It’s the creative mind that can function pretty much anywhere and whatever you’re doing. I work hard to keep my business going but I also allow at least 2 hours a day for my fitness program and regimen.

SCCF: Have you always been athletic or has CrossFit been your introduction to human movement, in general?

JM: No, I have never been athletic at all! I can honestly say that CrossFit has been the sole key to whom and what I am now. I am extremely grateful that I was introduced to it last year. Thanks Branden!

SCCF: Well since you weren’t getting anywhere on that treadmill, literally, I knew putting you in touch with Luis Velasquez for your marathon plan would be all she wrote.  Little did I know he/she would be writing a whole lot more!  After bagging your 1^st marathon at 52 years old, inside of 4 months training, what else did crazy Luis have in store for you 2010/2011?

JM: Yeah, I remember vividly how many times you asked me to try your CrossFit class, but because of work load and other lame excuses, I couldn’t commit. You were also very critical of my diet and my exercise program, which was mainly getting on a treadmill or elliptical for an hour, 5 days a week. I would say that your biggest contribution on who I am now, was introducing me to Luis. I have accomplished so much in little time because of his mentorship and guidance. You know it’s hard to change a stubborn old man like me. As for his plans for the endurance team in the future, I just go with the flow and do whatever he says. If he wants me to climb a mountain, jump off a cliff with a parachute, or run a crazy 100 miler, then will do!

SCCF: With all the CrossFit and niche training facilites cropping up in the area, why us? And what got you started? Continue Reading…

the grind

What could possibly be a better way to start our new recipe column, The Grind, than a Kathy Molinari approved, paddle licking dessert recipe.  No we’re not saying that this will scrub 2 min off your next 5k, or add 20# to your DL, but it may get you excited enough to finish your workout faster so you can get home to check the salt in your ice cream maker. Get your grind on….CLICK HERE for recipe card

Amy’s Coconut Milk Ice Cream

2 cans regular coconut milk

1 medium ripe banana, mashed

1 tsp vanilla extract

¼ cup honey

Optional add-ins:

Flaked Coconut

½ cup Almond Butter

Cinnamon

Dark Chocolate

Cocoa powder

Coconut extract

Mix the coconut milk in a mixing bowl to remove any lumps.  (If the coconut milk is separated in the can, pour the contents of both cans into a small saucepan and warm over low heat until it comes together.  Pour the coconut milk into the mixing bowl and place in the fridge until it cools off.)

Whisk in the mashed banana, vanilla extract and honey until well blended.  Stir in any add-ins you like and pour entire contents into the base of your ice-cream maker.  Turn on and let churn until the mixture is thick and creamy – about 20-30 minutes depending on your machine.  Then place the thickened mixture into a container and place in the freezer for another 20 minutes or so to solidify the mixture a bit more.

If you do not have an ice-cream maker, you can pour the mixed contents into a shallow dish and place in the freezer until solid.  It will not have quite the same texture, but will still taste great!

Serves 8

get to know…Marianne Jett

Marianne Jett has been a cupcake guru, collegiate rower, and now plays the role of supermom, all the while pushing the boundaries of her capacity.  After training with us for 18 months and safely losing 25 pounds, we got a chance to pick her brain for the kick off of our new column, Get to Know

San Carlos CrossFit: The SCCF pride is comprised of people living in many different locales. Where did you grow up and what are you doing here now in the bay area?

Marianne Jett: I grew up in L.A. and went to college on the east coast. I moved here for a job after school and never left.

SCCF: Jett Cakes was a successful and booming business, what made you shut it all down?

JETT: Oh gosh, this is a complicated one. I started the business hoping it would give me some flexibility and give me the ability to do something part time. The business turned into something much bigger than I imagined. I have three kids (7, 5 and 4) and I found myself not sleeping, not eating well, stressed and generally not taking care of myself. I started really listening to what you guys were telling me about diet, stress and sleep and it was kind of a perfect storm. So, I decided to close the business in January and haven’t looked back.

SCCF: You have a history in athletics. Tell us your most memorable moment.

JETT: Really hard to pick just one; riding my bike from SF to LA is probably at the top.

SCCF: With all the CrossFit and niche training facilities cropping up in the area, why us? And what got you started?

JETT: You are the closest! I started by taking a TRX class with Bre, before you guys opened the gym. She told me to give it a shot and I’ve been hooked on your program ever since.

SCCF: Tell the community one your biggest achievements since training with us, and where you want to be a year from now.

JETT: I’ll pick double unders, because it’s the most recent accomplishment and something I practiced day in and day out.  As for a year from now, what can I say, I’d like to be leaner, faster and stronger. Oh, and I’d love to be able to do a pull up without a band.

SCCF: That was a monumental day! If people only knew that jumping with your eyes closed and no rope actually held merit. For those of you new to the gym, double unders is a jump rope skill, where the rope passes twice, that has been known to make grown men weep.

SCCF: If a workout came up tomorrow that you dreaded the most, what would it be? Continue Reading…

more is sometimes better

I know we’ve said it before, and it’s a work in progress, but we are going to get better at getting more content up, especially with guest contributions, the new “meet a member” column, and a weekly recipe post. As always, our #1 priority is quality training, education and programming, which have filled our plates over the last 18 months way beyond our expectations. For that, we thank you!

So our 1^st official post in over a month, has been brewing for a while, and it is to announce the formal launch of our Kids and Endurance training programs.  Based off the CrossFit Kids, and CrossFit Endurance templates, SCCF is now offering our own brand of fun to two new sets of populations in need of some attention.  Kids classes are available to ages 5 to 14, and the Endurance program is open to the experienced triathlete and/or the person looking to run their first 10k.  Both regimens are specific in their targets, dose, frequency, and expectations. For more information, please contact:

- SCCF Kids: Heather Roberson heather1@sancarloscrossfit.com

- SCCF Endurance: Luis Velasquez luis@sancarloscrossfit.com

and for more details on our Summer SCCF Kids Camp CLICK HERE

eat well (UPDATED)

Look at those smiles from our last gathering…

REMINDER: June 2011 Paleo Fare and Performance Cooking Class (UPDATED)

We often get questions on how to cook, when to cook, what to cook, who to cook, where to cook…you get the idea, and now is your  chance to get your hands dirty again with our resident pro, Amy Pinto. She is not only the genius behind the retardedly addictive nut butter that stocks our fridge, but also the author of Performance Cooking blog, our go to Paleo Chef, and an overall amazing asset to the San Carlos CrossFit community.

So, here are the Rough Stats…

Where: San Carlos CrossFit, aka. the shop

When: Sunday, June 12th, 10am to Noon

What: Spring Meal Ideas and Prep (approx. 4 dishes),  Dessert, Take Home Recipes & Spice Mix, and EATing!!

Menu: Mashed Cauliflower w/Carmelized Onions, Sauteed Mixed Mushrooms w/Arugula & Spinach, Steak w/Peppercorn Sauce, Jerk Chicken, Coconut Milk Ice Cream

Price: $25/person

Let us know if you are interested by Friday. Class will be limited to 20 people. Send reply to luis@sancarloscrossfit.com

IMPORTANT NOTE: If you sign up, please bring your own tupperware containers to bring home any leftovers we may have.

flex your lungs

FIGHT FOR AIR STAIR CLIMB – THIS SATURDAY, MARCH 26TH
If you haven’t signed up and want to join in on the fun, do so now under Team San Carlos CrossFit. Or if you want to donate to American Lung Association in California and support your fellow gym mates go to DONATE HERE

Here are all the details you need, in order to prepare yourself for the climb:
TIGER BLOOD: If you don’t have it, paint yourself with it, or drink some before breakfast.

CARPOOL: If you are interested in carpooling we will meet at the box (San Carlos CrossFit) at 7:45am.

CLIMB LOCATION: 555 California Street, San Francisco (between Montgomery and Kearny Streets)

CHECK-IN: Plaza in front of 555 California St.

TEAM SAN CARLOS CROSSFIT HEAT TIME: 9:30am

APPROPRIATE ATTIRE
It is suggested that you wear comfortable clothing, appropriate for working out. Don’t forget to display your team pride and spirit. If you own a San Carlos CrossFit shirt, wear it.

PARKING
If you elect to drive, underground parking will be available at the 555 California building. Entrance to the garage is at Pine St. between Kearny and Montgomery. The Saturday rate is $4 every 20 minutes or $12 maximum. Payment methods accepted are cash, Visa, Master Card and American Express.

CHECK-IN PROCESS
Once you arrive at the Plaza for the event, follow these simple steps to prepare for your ascent!

1. Check-in and turn in any donations.  If you haven’t met your $100 fundraising minimum, you will be asked to provide credit/debit card information to be held until April 23rd.
2. Pick up a climb t-shirt.
3. Pick up a bib and timing chip.
4. Check all gear at Gear Check.
5. Gather with your Team for a Team Photo on the Plaza steps.
6. Warm-up by CrossFit!
7. Listen for Wave-Times and when called, proceed to staging area.

STAIRWELL RULES
Only the following items will be allowed on your person in the stairwell:
* IPOD or other MP3 style listening device
* Cash or credit card for cash bar on the 52nd floor banquet room
* Car keys

These items will NOT be allowed in the stairwell:
* Any water carrying container like a bottle or Camelpack.  There are plenty of rehydration stations in the stairwells to get adequate water.  This rule is for your safety and the safety of other climbers.  We don’t want anyone slipping on a water spill.
* Cameras. No photography is allowed in the stairwell except by our professional photographers.
* Fanny packs, back packs, purses, etc.  Please plan to leave personal belongings at home, in your car, or at the gear check station on the Plaza.  Items left at gear check will remain on the Plaza until you retrieve them upon your departure after the climb and celebration at the Post-Climb Party.  Please note that gear check will close at 1 p.m.

You may send a camera or other personal belongings up to the Post-Climb Party on the 52nd floor with your guest, or after you climb, you can come back down by elevator to the Plaza to retrieve these items from gear check to have with you at the party.

Any other questions, let us know.

- SCCF Staff

fundamental

fun da men tal |ˌfəndəˈmentl|
adjective
forming a necessary base or core; of central importance

After nearly 8 months, we are reintroducing our beginner’s program, now titled the Fundamentals Series. These classes run in a sequential 12 class format that will introduce, and/or refresh all the building blocks and basic movements that you need to know. The curriculum is designed to develop proper movement patterns, motor control and confidence for success in our Level 1 group classes.

The reality is we all need to work on mastering the basics, and we hope that many of our existing SCCF family members, will consider dropping in on a session to fine tune your skills. With this purpose in mind, we will post an outline of the schedule at the gym, so you can better decide which class would be time well spent.

As for Newbies, and people interested in training at our facility, the Fundamentals Series is a requirement that must be met, in order to attend our other class offerings. Here’s the skinny:

- Monday, Wednesday, Friday, @ 6 to 7pm

- New Client is welcome to try any “Fundamentals” class, free of charge

- After that, we require a 12 session commitment which must be completed with a PASSING grade. We are looking for clients who will commit to us, and most importantly, themselves.

- 12 sessions take 4 weeks to complete, but we know schedules are tight and life happens, so we give you 60 days (2 cycles) to finish.

- Cost: $200

Please remember, especially those of you that just joined us, that this is not designed to be a painful barrier of entry. This program is in place to improve the safety, efficacy, and longevity of your training!

- SCCF Staff

some rearranging

The home of our daily workouts can now be found by clicking the column on the left or HERE. This will allow us to simultaneously serve those that are following the programming while on travel, and still provide a medium to interact on other topics. Until further site development, this blog will be reserved for events, critical thinking, member highlights, gym updates, etc.

your movement

Friday 01.14.11
Mobility: Spend 10 minutes on your shoulders MWOD #40

Skill: Accumulate 2 min each of Hollow Rock and Hollow Ring Plank

8 Rounds of:
5 Power Clean (155/105#)
200m Sprint
rest 90 secs

Thursday 01.13.11
Skill: Push Jerk

Mobility: Spend 10 minutes on MWOD #28

4 Rounds of:
400m Row
5 Jerk (155/105#)
10 Strict Pull-up

Wednesday 01.12.11
Front Squat
3-3-3

AMRAP 12 mins:
100m Farmer Walk (50/30# DB)
15 Hollow Rock
30 Jump Squats

Tuesday 01.11.11
Skill: Rope Climb

AMRAP 15 mins:
200m Row
9 Thruster (95/65#)
18 Box Steps (95/65#)*
1 Rope Climb

*rack barbell on back for box steps

Monday 01.10.11
Back Squat
5-5-5

Deadlift
5-5-5

Max Handstand Hold
rest 90 sec
Max Chin Hold

Shane and James pacing each other

Freddy Camacho, of CrossFit One World, summed it up for me this week in his post How CrossFit is Ruining Your Knees. Fix Your Movement.

If you don’t have any goals for 2011, or need one to move to the top of the list then make it so. All too often the intoxication of chasing performance takes over the CrossFit community and carnage is only soon to follow. Without trashing your enthusiasm, we want you to find a way to embrace the journey of perfecting your movement. Your body and coaches with thank you, and the letters P and R will become long term neighbors.

the future

Friday 01.07.11
Mobility: Spend 10 minutes prepping for muscle up from MWOD #122

Skill: Muscle up

For Time:
10-8-6-4-2
Muscle Up
Hang Power Clean (135/95)
1 Mile Run

Thursday 01.06.11
Mobility: Spend 10-15 minutes working on bits from MWOD #116

Skill: Hang Power Clean

For time:
75 Wall Ball (20/14)

Wednesday 01.05.11
Press
5-5-5

AMRAP 12 mins:
7 Push Press (115/85)
14 Lateral Burpees (over bar)
21 Double Unders

Tuesday 01.04.11
Skill: Spend 15+ minutes working position of headstand or handstand, depending on level

For time:
1000m Run
40-30-20-10
Pull-up
Back Extension
500m Run

Monday 01.03.11
Back Squat
5-5-5

5 Rounds of:
200m Row
21 KB Swings (53/35)
rest 60 seconds

the future moves fast…

We welcome Twenty Eleven with a host of new athletes, and friends we can now call regulars. It has been an amazing ride this last year and we only hope to get better with age. There are many exciting items in store so get down to the shop and see what we are up to. One thing we hope to do is post more regularly this here website. Believe me, we hear it everyday, and if this could actually be a full time reality for us, it would happen that much faster.  So bring all your lurking friends who have wondering why you look so good and eat so much grass fed meat, and the future of SCCF will be even brighter.  Some other items on the horizon are new programs (Kids, Endurance, SPEAR, Rowing, revised On Ramp, etc), educational seminar/clinics, competitions, new apparel, more cooking demos, and client progress assessments, so get ready for OUR future.

It’s 2011 and we want to hear your resolve…drop a post in the comments, facebook or email branden@sancarloscrossfit.com