Wednesday 12/30

Weighted Pull-up

Weighted Pull-up 5-5-3-3-1-1
*After each set perform max effort L-sit

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

Just like last year our classes will be officially closed on New Years Day – however – if you’d like to get a workout in at 9am, Noon or 4pm and join some of us that will be training that day here’s the schedule:

3 Rounds for time:
10 Deadlift @ 275/185
50 Double Under

For time:
1K Row
50 Thruster @ 45/35
30 Pull Up

For time:
Power Clean @ 155/105
C2B Pull Up
Kb Swing @ 53/35

It’s an open invitation to join in on the workout for any/all of the times above. It’s a great way to ring in the New Year!

Below is the original post that went up through

Last Chance Online Qualifier

May 30, 2009 6:00 AM

Posted in The Games »
74 Comments » on this entry

RockyMtVidDL.jpgThere is one last chance to qualify for the 2009 CrossFit Games.

Below are three workouts chosen from the pool of regional qualifiers. All three must be completed before 0600 PDT on May 31st, 2009. They can be performed in any order, spread out throughout the 24 hour period. All three workouts must be videotaped.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
For a video description of the standards, click HERE (note that the description of this workout starts at 2:00 into the video)

Workout 2 (from the Canada West Regional Qualifier)
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups
For a video description of the standards, click HERE (WOD 4 in the list)

Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)
Description of the standards video … [wmv] [mov]

Video Rules
The videos must be completely unedited and uncut from beginning to end. Any evidence of tinkering will instantly disqualify the athlete. For a general description of how to video, see here … [wmv] [mov]

The video is solely for documenting the workout. The camera should be positioned so that proper range of motion can be determined. Use a tripod if at all possible. Move the camera as little as possible to ensure proper coverage.

An additional person with a stopwatch must be in the frame for the whole workout (the stopwatch does not have to be visible). The time on the stopwatch should be presented to the camera at the end of the workout. There should be one obvious close up of the weights to validate official loads.

Special consideration for Workout 2 (Jackie). You must show the rower monitor at zero for the start. Without cutting, the athlete must be shown initiating the row, and at the end, the camera should show the monitor at 1000 meters or more. A description of this last part is in the How To Video.

The videos must be uploaded uncut and unedited to a public forum. Vimeo is our first choice, but YouTube or any other public arena is acceptable. You can upload each workout separately or put them together, your choice.

To be considered for the Last Chance Qualifier, you must email your times (each workout alone and the total combined for the three) and the link(s) to the video(s) before 0600 PDT on May 31, 2009.

We are expecting hundreds of submissions, so there will be little to no tolerance of missed guidelines. Questions can also be addressed to


Saturday 12/26

5 Rounds for time:400m Run
15 Overhead Squat 95/65


5 Tips for Getting Back Into Exercise

by Lisbeth Darsh

“After a break, how do you motivate yourself to get back into the gym?”

This question popped up on an “Ask Me Anything” session I was doing recently. It’s always a good one, because we all face this situation at some point.

Breaks are inevitable in our routine and our lives. We’re human. We get sick, we get injured, we get tired, we get busy. And so we end up out of our movement routine (whether that’s in the gym or on the trail or in the pool, etc.) and we have to find our way back in.

Sure, there are people who never miss a workout. They’re probably those kids who never missed a day of grammar school or high school, too. And they might be the folks who show up at work when they’re feverish or blowing snot all over. But the rest of us are human. And we miss a week or a month or … years.

So, how do you get back into activity after a period off?

1.) Show Up.

It’s simple, but it’s the start. All the motivational books in the world won’t help if you never get off your couch. Stop researching and thinking and preparing, and go do something TODAY. Your clothes don’t have to be stunning, your plan doesn’t have to be flawless, your nutrition doesn’t have to be perfect. You just have to get moving.

To continue, click here.

Wednesday 12/23

5 Rounds each for time:

250m Row
20 Box Jump @ 24/20
20 Walking Lunge Step
20 Pull Up

Rest as needed between efforts

Unfortunately, we have had to cancel our noon class for 12/23. We apologize for any inconvenience this may have caused. Every effort was put forth to find a coach that could cover this class but with the Holiday schedule it just wasn’t meant to be.

The year’s almost over! Just a little over a week to enjoy 2015 at CrossFit SAC so make the most of your time and get on in here!

After today this week we also have our annual 9am X-Mas eve workout as well as our regularly scheduled Saturday morning classes. We’ll hope to see you there.

Monday 12/21

For Time:

75 Cal Row
60 DB Snatch @45/30
50 Wallball @20/14

From Calvin

Nothing makes a coach more happy or proud than when we see success and progress with our members. It’s a conformation of their hard work and dedication. It also helps us affirm the coaches ability to help. Recently we the coaches have had the pleasure of watching a number of first times, red numbers and new beginnings with all of you.

You might be a brand new member that had their first heavy day and maybe realized you were way stronger than you thought. You may have just joined us for Fight Gone Bad and got a 30 rep PR. Or maybe you were a coach and thought to yourself how cool it was that so many people wanted to / could rope climb that they had to take turns using the ropes. (which is awesome).

All of these things are events that show the the power of our community our programing and our athletes. I know it might sound like just another kind thing for us to say but keep up the good work guys and gals. You are literally the reason we come to work and nothing makes that more worth while than to see everyone doing so well and working so hard.

Thanks guys.


Wednesday 12/16

7 rounds for time of:

7 Power Clean @ 95/65
7 Thruster
7 Bar-facing burpee


Today’s workout comes to us directly from the mothership, While we certainly don’t expect anyone from the gym to throw down a time quite as fast as these two, sometimes it’s good to be reminded just how fit the top CrossFit athletes are, and how they got that way. Lots and lots and lots of hard work, good food and recovery.

Tuesday 12/15

For time:

Weighted Pull Up 45/30
Weighted dip 45/30 *

*50 Double Under
2 Rope Climb at the end of each round


The below graphic is a great demonstration of the downward spiral many of us find ourselves in during this time of year. The Holiday season can be a stressful one with the year coming to an end and all the obligations that brings with it. Take a moment to check out this chart and ask yourself if there are things you see on it that you can change to positively influence the outcome of your day.

stress cycle

Friday 12/4

For Time:

1 k Row
3 Rounds of:
10 Strict Pull up
10 C2B Pull up
10 Pull up

Hoodie Pre-Order in Progress!
Now through Sunday at noon.


Hoodie pre-order

We are offering two weights/thickness of hoodie this time. Both are $45/each.

If you want a specific size/color orders are due, paid in full by Sunday at 12pm. We will be ordering overstock, but in limited sizes and colors.


From Calvin

Suffering to to achieve or suffering to suffer?
If you want the results you’ve got to do the work. It will take time, consistency and it will sometimes not be enjoyable. Discomfort. Aching muscles from workouts past. The fire breath after the short burner that takes more time to recover from than the workout actually lasted. The pain cave. The suck. Sometimes, a lot of times, we gotta go there. But when is it the pain cave? And when is it just painful? What happens when the suck just plain sucks? Putting stress on your body is how you get it grow stronger and get better but constantly bombarding yourself over and over without reprieve can hurt your progress. We often talk about how to maximize your Crossfit experience and help you work harder plus recover faster. Here is a small checklist of things you can start working on to get that ball rolling. Remember, start simple and go from there.
1. Good food. Duh right? The better the fuel, the cleaner the engine, the more horse power you get. Meats, veggies, fats. Clean whole foods that pop up the nature. Also don’t forget to actually eat. Calories aren’t evil they’re fuel.
2. Water. A good amount throughout the day. Not during the WOD. If you get thirsty you’re already dehydrated. So don’t let it get to that point.
3. Sleep. Turn off your Netflix account for the night. Get a solid rest and show up feeling ready to go. Nothing fixes no sleep.
4. Get after it. You have one hour to devote to yourself. This holiday season make sure to give it all you got and jingle ALL the way. No one likes a half-assed jingler. 
5. Hit the workout hard but when it’s over, it’s over. Chill out. Go be human. Live and play. Stop working out at some point and not just to do the previously listed activities. Remember, if you really wanna to do a workout right after your workout, you may have just left a little something on the table. Go harder the first time and save yourself the pain.
6. Attend the Winter Formal. No it won’t help your mile time but it will bring you closer to the community and thats rad too.