WOD – 11.30.08 “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Today we had a small group for our lone class that was willing to work off that post-Thanksgiving hangover. The workout was “Filthy Fifty” and it was just what was needed to get us back on track after a day of heavy eating. We were joined by Bryan from CrossFit Unlimited and Unlimited Kickboxing who [...]
Today, wherever it is that you end up spending the Thanksgiving holiday, know that we are truly thankful for each and everyone of you at CrossFit South Bay. Over the past few months we’ve formed quite a tight little family and it’s been exciting watching it grow. Thank you all for making CFSB the special [...]
We have another birthday – Helen is celebrating hers later today. She has been with us for a few months now and is a regular in Ruth’s 7am classes where she always puts forth strong efforts. Wishing you a great day from all of us at CFSB! WOD – 11.26.08 “Mr. Joshua” Five rounds for [...]
We’d like to wish Ruth a very happy birthday! Since her last birthday, she has made immense gains in her overall fitness and taken huge gulps of the kool-aid. After attending her Level 1 certification in July, she attended a gymnastic cert, O-lift cert and is on her way to the CrossFit Kids cert next [...]
When going overhead and fatigue sets in, a lot of us tend to unhinge our ribcage and lose core stabilization. Kelly Starrett is head trainer at San Francisco CrossFit, a physical therapist, and all-around CrossFit stud. He’s always writing amazingly interesting posts on the SFCF blog and this one about thoracic-lumbar hinging can be particularly [...]
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to “America’s Fighting [...]
10 rounds: 15 deadlifts (135/95) 15 pushups Chris was training hard for his Pancration fights a few weeks back. He even did a 5 round Fight Gone Bad to prepare him for the rigors of multiple fights in one day. He said that his cardio endurance was not a problem thanks to his CrossFit training [...]
Jose has joined us for the last week or so while home on leave. He will be headed back to Texas soon where he is stationed with the U.S. Army. On Wednesday he performed an impressive 100# weighted pullup! Great job these last few days and we’ll see when you come back home again. Thanks [...]
