FRIDAY 8/5/16

WORKOUT OF THE DAY:

in 12 mins or less,
work up to a heavy single of future method bench using Average Bands
then, + 2 Drop Sets @ 90%+

then,
JM Press; 5 x 3 reps - AHAP, 1 x MAX reps @ 70% of heaviest set of 3.

then,
For Time:
4 Snatches 80/50k
4 Muscle-ups
4 Cleans, 100/70k
4 Muscle-ups
4 Deadlifts, 140/90k
4 Muscle-ups

3 Snatches 80/50k
3 Muscle-ups
3 Cleans, 100/70k
3 Muscle-ups
3 Deadlifts, 140/90k
3 Muscle-ups

2 Snatches 80/50k
2 Muscle-ups
2 Cleans, 100/70k
2 Muscle-ups
2 Deadlifts, 140/90k
2 Muscle-ups

1 Snatches 80/50k
1 Muscle-ups
1 Cleans, 100/70k
1 Muscle-ups
1 Deadlift, 140/90k
1 Muscle-ups
[Scale the load of each weightlifting movement to fall within 55%-65% of your respective 1RM, choosing a challenging load. If unable to complete muscle-ups, complete equal number of strict chest to bar pull-ups and strict dips.]

THURSDAY 8/4/16

WORKOUT OF THE DAY:

Performance option: 
Show up & prepare to be amazed!


Recovery option:
A1. Lower Leg Bar Smash, 2min per leg
A2. Single Leg Balancing LAX Ball Toss, 1min per leg
A3. Single Leg Romanian Deadlifts, 10reps per leg

B1. Foam Roll Back, 1min
B2. Foam Roll Quads and IT Bands, 1min per leg

then,
Row 20min, RPE 3-4
Rest 4min
Row 10min, RPE 3-4
Rest 2min
Row 5min, RPE 3-4

Record total meters rowed.

Join us tomorrow morning and hang with the nice people from reebok! Grab some coffee and try on a pair of new shoes!

WEDNESDAY 8/3/16

WORKOUT OF THE DAY:

Reverse Tabata (8 Rounds of :10 Work/:20 Rest) of the following movements:
1. 'rocky iv' hold on floor
2. Hollow hang
3. Superman arch hold on floor
4. Superman hold on bar
[*Complete all 8 Rounds of one movement before going onto the next]

then,
Complete as many rounds as possible in 20min:
200m Sandbag/medball run
11 Box Jumps, 36"/30"
22 Supine Ring Rows

 

What about supplements?

We get this question from time to time and we'd thought we'd address it. The skinny is this: supplements, as great as the ones that work, will only ever amount to..."supplements". This means that they can never replace hard work, consistency, sound nutrition, and a healthy lifestyle. Having said that, there is conclusive research to support the following: 

In support of the current research, we only carry products that we personally use & endorse. We don't carry anything that would cause long term detriment to your health in support of short-term performance gains. We carry the following: Water, Coffee, Whey (SFH Pure, Recovery, and Fuel), Beta-Alanine (SFH Push), Creatine (SFH Strong), and Fish Oil. 

To give you a little more information about Fish Oil, watch this:

TUESDAY 8/2/16

WORKOUT OF THE DAY:

in 12 mins or less,
future method Box Squat with Average Bands
[suspended from pullup bar; Face outward versus inward]
Build to tough single,
then, 90%+ x 2 Singles

then,
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

MONDAY 8/1/16

WORKOUT OF THE DAY:

EMOM for 8 min:
3 Bench Press @ 50% 
-be fast, not heavy; 'waving' back down to 50 from 70 last week

then,
Side Lying DB Triceps Extensions; 3 x 10/arm
Rest 60 Seconds Between Sets
[*Load Heavier Than Last Week]

then,
Every 3 Minutes for 5 sets:
10 Push Press (70% 1RM)
300 Meter Row

SATURDAY 7/30/16

WORKOUT OF THE DAY:

EMOM for 10min:
2 Box Squats @ 50% of 1RM Box Squat
-5% increase from last week

then,
In 12:00, complete as many reps as possible:
3 Deadlifts 100/70k
3 Kipping handstand push-ups
3 Toes to bar
6 Deadlifts 100/70k
6 Kipping handstand push-ups
6 Toes to bar
9 Deadlifts 100/70k
9 Kipping handstand push-ups
9 Toes to bar
.... following this rep scheme until time cap.

[Workout Notes:
Scale the kipping HSPU by reducing range of motion by using an AbMat(s) under the head. Use this scale only if you are unable to complete the 3 round consecutively.]

FRIDAY 7/28/16

SEE YOU IN THE THEATER

WORKOUT OF THE DAY:

in 12 mins or less,
Build up to a heavy 2 rep push press
then,
2 drop sets of 1 rep @ 90%

then,
JM Press: 5 x 3 reps - As Heavy As Possible,
then,
1 x MAX reps @ 65% of heaviest 3

then,
Every Minute on the Minute for 16:00:
Minute 1: 15 Calorie Row
Minute 2: 12 Thrusters, 40/30k
Minute 3: AMRAP Burpees Over the Bar
Minute 4: Rest

*Score is total Burpees Over the Bar from all 4 rounds.

 

THURSDAY 7/27/16

WORKOUT OF THE DAY:

Recovery option:
Row 15min, RPE 3-4
Rest 3min
Row 10min, RPE 3-4
Rest 2min
Row 5min, RPE 3-4

Record total meters rowed.

- or -

1 min bear crawl
1 min box step ups
1 min double unders
1 min kb swings
1 min push ups
rest 2 min x 5

WEDNESDAY 7/26/16

WORKOUT OF THE DAY:

5 Rounds for Quality:
A1. 20 Handstand Shoulder Taps
A2. 6-8 Backswing Press Downs
A3. 20 Sec False Grip Hold on Pull-up Bar
A4. 6-8 Seated Pike Compressions

Then,
"Badger"
3 Rounds for time:
30 squat cleans @40/30kg
30 pullups
800m run

"Thirty percent of the time you want to go overhead with a barbell, play with that instead." CrossFit Founder and CEO Greg Glassman takes a group through an assisted hollow back press and explains its importance to training.

TUESDAY 7/25/16

WORKOUT OF THE DAY:

in 12 mins or less,
Above parallel Box Squat with 1 additional plate on top of box; Build to Max,
then,
85% x 2 Singles

then,
3 Rounds for Time:
10 KB Alternating Step Ups, 55/35 lb./Hand to a 24/20" box
25 Double KB Russian Swings, 55/35 lb./Hand
40 Double Unders

MONDAY 7/24/16

ON JUNE 12, RAIDERS OF THE LOST ARK WAS RELEASED 35 YEARS AGO. WHAT BETTER WHAT TO CELEBRATE THAN WITH A STOCK FOOTAGE REMAKE OF THE ADVENTURES OF INDIAN JONES? LUCKY FOR YOU, DISSOLVE DUG DEEP INTO THEIR ARCHIVES TO CREATE THIS MINUTE-LONG TRIBUTE TO OUR FAVORITE WHIP-CRACKING HERO.

WORKOUT OF THE DAY:

EMOM for 8 min:
3 Bench Press @ 70%
(-10% increase from last week)

then,
Side Lying DB Triceps Extensions; 3 x 10/arm
Rest 60 Seconds Between Sets

then,
For Total Reps:
Tabata DB Push Press, 30/15 lb. per hand
Tabata Sit-up
Tabata row/air bike (for calories)

FRIDAY 7/22/16

WORKOUT OF THE DAY:

in 12 mins or less,
Build up to 85% of 1RM Bench Press

then,
Banded Tricep Push-Downs; 1 x 100 reps (Light Band)

then,
For Time:
100 Pull-ups
200 Push-ups
300 Walking Lunge Steps

 

THAT'S RIGHT MOTHERF$&#ER! SAMUEL L. JACKSON NARRATES THIS GUIDE TO GAME OF THRONES FOR THE UNINITIATED. OBVIOUSLY, THIS CONTAINS LOTS OF SPOILERS AND NSFW LANGUAGE.

THURSDAY 7/21/16

WORKOUT OF THE DAY:

Row 15 min, RPE 3-4
Rest 3 min
Row 10 min, RPE 3-4

- or -

20 min AMRAP
1000 m run
80 sit ups
60 kb swings
400 m run
20 burpees over bar
10 power snatch (60/40k)
in time remaining, AMRAP double unders

The New England Patriots tight-end has taken on the toughest defenses in the NFL, won a Super Bowl, and made four Pro Bowls-but none of that can prepare him for the pain of some of the most brutal hot sauces on the planet.

WEDNESDAY 7/20/16

Surfing is about agility, patience and luck. Add pitch blackness to crashing waves and only the gutsiest come out to play. In the second episode of The Night series, created with Samsung, VICE Sports get wet with British champion surfer Alan Stokes as he prepares for Night Surf - a nighttime surfing event on Fistral Beach in Cornwall.

WORKOUT OF THE DAY:

For Quality:
A1. 100 Hollow Press Downs
A2. 75 Second headstand hold
A3. 50 russian twists (20/15k plate)

then,

AMRAP 3 min:
3 Squat cleans, 70/45k
3 Push jerk, 70/45k
3 Calorie row/bike
6 Squat cleans, 70/45k
6 Push jerk, 70/45k
6 Calorie row/bike
9 Squat cleans, 70/45k
9 Push jerk, 70/45k
9 Calorie row/bike
....
Rest 3 min
AMRAP 4min:
3 Squat cleans, 60/35k
3 Push jerk, 60/35k
3 Calorie row/bike
6 Squat cleans, 60/35k
6 Push jerk, 60/35k
6 Calorie row/bike
9 Squat cleans, 60/35k
9 Push jerk, 60/35k
9 Calorie row/bike
....
Rest 3min
AMRAP 5min
3 Squat cleans, 40/25k
3 Push jerk, 40/25k
3 Calorie row/bike
6 Squat cleans, 40/25k
6 Push jerk, 40/25k
6 Calorie row/bike
9 Squat cleans, 40/25k
9 Push jerk, 40/25k
9 Calorie row/bike
....

Score is accumulated reps for all 3 AMRAP's.

TUESDAY 7/19/16

WORKOUT OF THE DAY:

in 12 mins or less,
Build up to 85% for a Single Back Squat

then,
in 12 mins or less,
Build up to 85% for a Single Deadlift

then,
Single Leg DB Deadlift, 3x15 per leg

then,
3 Rounds for Time:
Shuttle run (pegasus to street and back TWICE)
25 Toes to Bar
50 Double Unders

After making its way around the world, the incredible exhibition of Stanley Kubrick's work has arrived in San Francisco. Adam Savage tours the exhibit to show you some of his favorite items. From rare camera equipment to pre-production artwork and film props, these objects connect us to one of cinema's greatest minds.

the paradox of change

The thought process that led you to CFDC may (or may not, I’m just guessing here) have gone like this:

“I need ________.

I can’t get ________ on my own.

I need someone that knows what they are doing to get me ________.

I think CFDC can get me ________.”

The cool thing about CFDC, and therefore Crossfit itself, is that whatever “________” is, we probably are equipped to actually satisfy that request. Wow! Hold bold, right? How can we say that? Well, our experience is that the right movements, at the right speed, in the right amount is hard pressed to NOT give you the change you are looking for. Now you could say, “well actually, my “________ “ is that I want to “meet friends” or “network” or “find true love” and not “loose weight” or “get stronger”; that’s awesome; we’ve seen all that happen too but that’s besides the point. Regardless of your “________”, the one thing that everyone has in common at CFDC is this: they are lookin for change.  

Change is a funny thing because we, as humans, have historically taken a really dysfunctional attitude to this topic. It’s either really nihilistic (“what’s the use; I think I’ll just eat a donut”), ultra aggressive (“I can’t believe I ate that donut! I’’ve got to be better. I’ll never eat food again!!) or a little column A & B!

Enter the paradox of change. To grossly generalize, there is a school of thought that teaches that the present moment is perfect. That school of thought says ‘this is where I am at this exact moment, and it’s exactly where I should be”. Pretty Zen, right? (hey jokes on you - it IS!) The other school of wisdom teaches that the ultimate human expression is that of progress and evolution; that ’a better tomorrow’ deserves all our attention. Applied to the context of our health and fitness, it seems illogical to say to yourself, “I’m happy with what I did today” and in the very next sentence say“I’ll only continue to be happy if I do better tomorrow”.

But you can’t have one without the other. 

We’ll call the first way of thinking “being” and the second way of thinking “becoming”. Not enough “being” in the gym, and you will experience burnout, unrealistic expectations, self-judgement, & frustration. Not enough “becoming” in the gym and you’ll get complacent, think your lifestyle and nutritional habits don’t matter, self-delusional, and lazy.

And how do you achieve this balance? How do you hold this paradox? All you have to do is three things:

1) Don’t workout by yourself. Find a group of like-minded people that all have the same buy-in as you.

2) Make sure they are not all exactly like you. Make sure there are young and old people together, really great athletes right next to beginners, etc.

3) Get those people to do the same workout so they can, at once, encourage each other to ‘be better’ & also celebrate who everyone already is.

And just because we like you, we went ahead and have gone to the trouble to getting that group together. They meet at 530,630,830,930,12,430,530,630,730 5 days a week!

See you there!