mental flexion

Friday 10.15.10
Power Jerk (behind neck)
3-3-3

Run 800m

3 rounds of:
10 KB Swings (heavy)
20 Double Unders

Run 800m

post loads and times to comments

In case you missed the SFGate yesterday, not to worry, we have you covered.  Is this fitness related? Well, if you consider wrestling with lions a form of exercise…sure.  More importantly, I think it is just a stunning example of mental fitness and courage. Having the ability to communicate and coexist with predators, make sound judgments under stress, and be at peace with the fact that you may die doing something you love is fracking inspiring, to say the least. Whether it’s getting under a heavy load when you’re out of breath, fighting to place cuffs on the bad guy after a foot chase, walking a slack line, paddling out into rough surf, or navigating single track after that wicked ascent, they elicit split second decisions.  Having the ability to quickly control your fears and execute a difficult physical task, is where the rubber hits the road. We aspire to train in a fashion that elevates this capacity for courage. Drop us a line on how the SCCF pride has fed your confidence…then go flex your brain and pick a new lion to wrestle.

UPCOMING EVENTS:
- Tomorrow, Oct. 16th: SCCF hosts CrossFit San Jose. Competition starts at 9:30am, with a Free workout following afterwards. Bring friends, as it is the last comp of the season, before the finals on October 30th.

- Thursday, Oct. 28th: Barbells for BOOBS In the honor of Breast Cancer Awareness Month, we are hosting a fundraising “Amazing Grace” workout on Thursday, 28th. Your donations go to Mammogram in Action.

- Saturday, Oct. 30th: Weekend Warrior Series Finals, BBQ Party, Wounded Warrior Project fundraiser.  The top 8 CrossFit affiliates will descend upon our facility to gut it out for the 1st, 2nd, and 3rd place bragging rights. Mark your calendars, as we are expecting over 100 in attendance. More details to come…

empower

Monday 10.11.10
Back Squat
3-3-3

Row 500m

3 rounds of:
3 Deadlift (315/185#)
15 K2E
30 Double Under

Row 500m

post loads and times to comments

Thanks to all who were able to make it to the PDR seminar this last weekend!  Tony Blauer is a resource that inspires, transcends, and empowers the individual.  The SCCF family thanks Tony for his endurance and passion to travel the planet making an impact and delivering with force.  For those of you who missed this event, and want to know more, talk to the coaching staff about future training opportunities that will be coming to our box soon.  Get some…

oxidative success

Monday 10.04.10
Front Squat
5-5-5

AMRAP 10 minutes:
6 Cleans (135/95#)
12 Pull-ups
24 Double Unders

post loads and rounds to comments

Rujeko, Oliver, Jim, and Luis…..pre or post race smiles???

Ultramarathon on Sunday, back in the gym on Monday is how we do it at SCCF. We want to congratulate Jim and Oliver on the success of their full “ultra” after completing the Skyline Ridge 50k trail run yesterday!!! With smart training, hard work ethic, and a coach like Luis Velasquez you too can join the ranks of our CrossFitters that are making the long distance domain their friend.

Questions on the SCCF Running Club, or guidance for your running goals, contact Luis luis@sancarloscrossfit.com

WHAT’S HAPPENING THIS SATURDAY AND SUNDAY, YOU ASK?
TONY BLAUER PDR SEMINAR

The WHAT:
S.P.E.A.R. System and Personal Defense Readiness (PDR) Seminar
Highlighted Topics:
S.P.E.A.R. System Basics
Performance Psychology & Fear Management
Personal Safety & Awareness
What Are Your Natural Tools?
Combining CrossFit with PDR skills

The WHEN:
October 9th, 9 to 4pm (open to the public)
October 10th, 10 to 4pm (Police/Mil/Fire Only)

The WHERE:
San Carlos CrossFit
551 Taylor Way, Unit 4
San Carlos, CA 94070

The HOW:
1-day $99 adv/$149 door
2-day $149 adv/$199 door (Police/Mil/Fire Only)

SIGN UP HERE

footage of Tony Blauer…..
“Why Combatives?” with Kelly Starrett – video [wmv] [mov]
Highlights from Blauer Tactical seminar at CrossFit Brand X [wmv][mov]
Origins of SPEAR, TonyBlauer [wmv][mov]
Function, with Tony Blauer [wmv][mov]
Saving Private Ryan Drill, Tony Blauer [wmv][mov]
ATM Strategy, Tony Blauer [wmv][mov]

courtesy of CrossFit.com

go long

Friday 10.01.10
Jerk
Work up to a 1RM

4 Rounds of:
Row 500m
Rest 3 min

post loads and splits to comments

San Carlos CrossFit battles CrossFit Palo Alto down on their turf, tomorrow at 11am. Come cheer the team!

Big shout to our athletes running the big distances this weekend! Jim, Oliver, Devon, Rujeko, and Dana….we are rooting for your success!

If you missed the CF Journal Video on Training for the Ironman, don’t [wmv] [mov]

stay coachable

Wednesday 09.29.10
Bench Press
5-5-5

AMRAP 15 minutes:
100m Farmer’s Walk (50/30# Dumbells)
12 Overhead Squats
24 Sit-ups

post loads and rounds to comments

Pedram our resident facebook ninja

After posting this blog post directly to our Facebook page, I decided it was a topic worth repeating…stay coachable. Thanks Freddy.

primal

Monday 09.27.10
Deadlift
5-5-5

On the minute, every minute, for 10 minutes:
5 Thruster (115/75#)
5 Burpees

post loads to comments

Big thanks to Saul at Mad Dawg Fitness for hosting Fight Gone Bad 5, and letting us crash the party! SCCF raised over $2000, thank you to all of those who contributed!!

primal |ˈprīməl|
adjective
essential; fundamental

PRIMAL “Celebrating Fire Cooking, Meat & the Art of Butchering”

The name of the event that I attended up in Napa Valley this weekend, conjured up images of just that…essential…fundamental.

And to think that we have to now create a celebration for something that is so embedded in our DNA is remarkable and embarrassing to some degree. After thousands of years living primally, we have created a world of conveniences that have desensitized and devalued us to that which really matters. The good news is there is this huge shift in paradigm where everything primal is attractive and being devoured at a rapid pace.  A good friend of mine used to say, “get in touch with your inner chimp.”  He was right.  As CrossFitters, we are doing this every time we step into the gym and sort through fundamental movements, share food, share thoughts, stress inoculate, stress relieve, lift heavy things, sprint, jump, play and thrive.  Whether its human movement, human diet, or human spirit, primal is where we are moving and it’s a good sign.  Paleo Nutrition, CrossFit, Primal Blueprint, S.P.E.A.R., Whole9, MovNat, Mobility, essential, fundamental….

UPCOMING PRIMAL EVENT: TONY BLAUER TACTICAL SEMINAR – Protect Yourself

“Why Combatives?” with Kelly Starrett – video [wmv] [mov] courtesy of CrossFit.com

The WHAT:
S.P.E.A.R. System and Personal Defense Readiness (PDR) Seminar
Highlighted Topics:
S.P.E.A.R. System Basics
Performance Psychology & Fear Management
Personal Safety & Awareness
What Are Your Natural Tools?
Combining CrossFit with PDR skills

The WHEN:
October 9th, 9 to 4pm (open to the public)
October 10th, 10 to 4pm (Police/Mil/Fire Only)

The WHERE:
San Carlos CrossFit
551 Taylor Way, Unit 4
San Carlos, CA 94070

The HOW:
1-day $99 adv/$149 door
2-day $149 adv/$199 door (Police/Mil/Fire Only)

Protect Yourself and Be Your Own Bodyguard HERE

fight gone bad

Monday 09.20.10
Power Clean
3-3-3

7 Rounds for time:
7 Front Squat (135/95#)
7 Pull-up (chest to bar)
7 Box Jump

post loads and times to comments

FIGHT GONE BAD 5
Come join us this weekend Saturday, September 25 for the annual Fight Gone Bad Fundraiser. For Fight Gone Bad 5, we are joining forces with Mad Dawg Fitness. The event will take place at their facility…

Mad Dawg Fitness
335 Convention Way, Suite D 1/2
Redwood City, CA 94063

10:00 AM – Warm-up
10:30 AM – Class C and D
11:00 AM – Class A and B
11:30 AM – Class A and B
12:00 PM – Class A and B
12:30 PM – 2:00 PM Lunch!

Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

CLICK HERE to donate. For info about the cause visit www.fgb5.org

still

Friday 09.17.10
Accumulate 5 minutes in Hanging L-Sit

Accumulate 5 minutes in Handstand

10 Rounds of “Cindy” for time:
5 Pull-up
10 Push-up
15 Squat

post how you broke up the static holds and times to comments

After watching this…

“The Bear-Hug Drill Revisited” with Tony Blauer, CrossFit Journal preview video [wmv] [mov] courtesy of CrossFit.com

figure out how you are going to come play with SCCF this Saturday for Round 2 of the Weekend Warrior Series, as we face off against CrossFit Moxie. Our free workout will start at 9:30, with the competition starting at 11am, followed by a BBQ, music, and a visit by the Jett Cakes truck!

091510

Wednesday 09.15.10
Back Squat
5-5-5

5 Rounds for Time:
1000m Row
7 Handstand Push-ups

post loads and times to comments

did someone order some steel badassness???

learn ninja skills HERE

got SPEAR?

Monday 09.13.10
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.

BLAUER TACTICAL SEMINAR coming soon…

We’re proud to announce that SCCF is hosting a rare training opportunity with Tony Blauer on October 9th and 10th, 2010.

Considering that the martial arts and law enforcement are near and dear to the heart and soul of our facility, we are really psyched to bring this training opportunity to our clients, local colleagues and peers.

Regardless of your age, sex or training background, the 1-day clinic on Saturday, October 9th, is aimed to instill the everyday citizen with knowledge of important instinctual mechanisms and defense tactics worth their weight in gold. Tony will empower you to BE YOUR OWN BODYGUARD, and show how self defense training and CrossFit training can be combined. Don’t miss this opportunity!

The WHAT:
S.P.E.A.R. System and Personal Defense Readiness (PDR) Seminar
Highlighted Topics:
S.P.E.A.R. System Basics
Performance Psychology & Fear Management
Personal Safety & Awareness
What Are Your Natural Tools?
Combining CrossFit with PDR skills

The WHEN:
October 9th, 9 to 4pm (open to the public)
October 10th, 10 to 4pm (Police/Mil/Fire Only)

The WHERE:
San Carlos CrossFit
551 Taylor Way, Unit 4
San Carlos, CA 94070

The HOW:
1-day $99 adv/$149 door
2-day $149 adv/$199 door (Police/Mil/Fire Only)

SIGN UP HERE

Space is limited. Direct questions to branden@sancarloscrossfit.com

———————————————–

Highlights from Blauer Tactical seminar at CrossFit Brand X [wmv][mov]
Origins of SPEAR, TonyBlauer [wmv][mov]
Function, with Tony Blauer [wmv][mov]
Saving Private Ryan Drill, Tony Blauer [wmv][mov]
ATM Strategy, Tony Blauer [wmv][mov]

courtesy of CrossFit.com

———————————————–

Blauer Tactical Systems (BTS), is one of the world’s leading consulting companies specializing in the research and development of close quarter tactics & scenario-based training for law enforcement, military and professional self-defense instructors. BTS’s approach to fear management, scenario analysis, pre-contact cue break down is now used by the world’s most skilled coaches, trainers and warriors.