BBQ Social

On Saturday May 30th, we will have a BBQ Social at CFSJ. I'll supply the BBQ, you supply the food and drinks. 2:30 PM FOLLOWING THE O-LIFT CLASS

Gone but hardly forgotten

With great respect to the four fallen Oakland officers, San Mateo Co. Sheriffs are doing a fundraiser for the families of the Oakland four. Ben Hand SMCS and long time CFSJ family member is organizing. He gave me a shirt to wear as advertisement, but since I don't always see you at 5am, I figured that I'd post. The info about order and the pics of the shirts is to the left. The following is the meaning.

About Your Memorial T-shirt
The Front:
The helmet and swords represent the 300 Spartans who faced a much larger Persian army at Thermopylae in 480 BC. (Our great thanks to Brad H. at www.milspecmonkey.com for allowing us to use the Mil-Spec Monkey Spartan helmet and sword image.)

The words beneath the swords are pronounced, mo'lon la've, and they mean, "Come and get them." Legend has it that the leader of the 300 Spartans, King Leonidas, responded with these words when the Persian army asked that he and his Spartans lay down their weapons.

These things combined are meant to show how a brave and committed few can do so much for those they have sworn to protect.

The Back:
The wheel with wings is a symbol used to identify motorcycle officers across the country. Sergeant Dunakin and Officer Hege were both assigned to motors, an assignment we hear they both loved.

The Japanese calligraphy is the character for Samurai which means to serve. Sergeant Romans and Sergeant Sakai were both SWAT team members. Romans and Sakai used their unique martial skills to serve the citizens of Oakland as modern day Samurai.

(Thanks very much to Drew and Manny at www.westcoastdesignz.com for their help and hard work on producing these shirts.)

Wear your new shirt with pride and never forget our beloved Fallen Four.


Ben can't handle small orders, so let me know if you want one (or more) and I'll organize. They are no longer in the news, but their families still need our help.

test

rack position

http://www.youtube.com/watch?v=1y9w_9EsKFM

Check out the front rack position everytime these lifters have the bar racked.  The shoulders form a perfect shelf for the bar to rest in order for the legs to drive as hard as possible with no bar movement except straight up.  In the front squat or landing position elbow orientation is up.  In the Jerk rack elbows are near vertical for a near vertical bar path.  

Nor Cal Qualifier

Compared to the throw-downs, this was a 9.0 on the richter scale. The energy was intense, and the athletes were top-notch. How many times have you looked back at last year's Games wods and thought "I could do that" or done a wod that someone smoked, and compared your time with the same thought of "coulda been me"? Well when your reps are being counted and form being checked...not so easy. Big props to all that participated. (I stood on the side lines thinking, "there is no way I could even come close", but maybe next year.

Nutrition

I know that we talk a lot about nutrition and zoning, but I thought this might be helpful.  A couple of things to watch for:  1.  look at the amount of powder that comes out of his cup compared to what went in, and 2.  what are those vitamins?  I am switching.

That's all folks.

Thursday night is the last elite class.  (I guess that means that we all passed.)  Any way, the .com is the filthy fifty.  We could do it rx'd or kick up something spicy (go heavy and real pull ups).  After we could all hit dinner in downtown Campbell.  I'm bringing an extra shirt and some cash.  See you @ 7.

CFSJ Affiliate Cup Team

Is anyone interested in doing this? We have been doing well at the local throwdowns and I think that we could do pretty well in this competition. CF Oakland won it last year and we weren't too far behind them in one of the throwdowns. We would need a team of 4-6 people, two must be female. Registration is the first week of June and cost $200 per team. The competition is the same weekend as the games in Aromas. The Affiliate competition is Friday, July 10th with the top five teams competing on Sunday. Hopefully Eric and/or V can qualify for the games but if they don't we could have a good team with them on it, plus we'd be at the games!

I just put this out there to see what the interest is and depending on that we can get something going.

Every Second Counts

Friday May 1st Rio Theater Santa Cruz, Ca 7:15 PM is opening night for the Every Second Counts Crossfit Movie.  Maybe this is where we should hold our elite class.

2 pood KB Fund

Jeremy had a good idea.  He started a 2pood KB fund.  If you would like to contribute put the money in the top left desk drawer.  Play It Again Sports has 2 poods.  As soon as we have enough cash I can run down to pick it up.  

Erik

The Elite class and other things on my mind

The elite class will be tomorrow at 4pm.  I think when V gets back, it will also be on Sat. at 1:30. and then back to Thurs. night. at 7.  I am all for the camaraderie and the challenge, but some of the 7 pm's suck.  Lets see how the 4 pm goes.  Nothing seems to work for everyone.

So the other thing that I am back on is the form issue.  I think that we owe it to everone to correct form.  An easy task when someone is not locking knees out on GHD sit-ups in the warm up, not so easy to get the balls to say it when they are not locking out on their thrusters or fully extending on the bottom of the pull-ups on a sub 5 minute (3 for some) Fran.  But the truth of the matter is that shitty pull-ups (insert anything) helps perfect shitty pull-ups.  We are building capacity for everything.  I can't say that Harj was my favorite person yelling at me to get my pull-ups legit on the day that I went sub 10 on Helen (a big deal for me), but I was glad that she stopped them from getting worse.   The harder that I I try now, the better that I will be pulling myself up a rock, or whatever.  The true test of what our Fran, Helen, Nancy times mean is when we kick ass at other things.

Lastly, what the hell is up with the pull-up bar.  Are the AM classes the only ones that complain about them.  A couple of times we have had ing dips and pull ups in a WOD and had to wait while someone else was working.  PLEASE COMPLAIN. 

Ps. Sorry about the picture.  It was just to stupid not to post.  It is from the gymnastics studio at the end of the building.  All I know is that if my kid went their, they would not go in that way.

Crossfit Santa Clara Throwdown

If you were there, then you know it was a lot of fun.  If not, you need to come to the next one.  Our own team of Jeromy, Erik, Sid and Ashley took 3rd (out of 20).  Legit.  Who were they beat by...Kahlipa (go figure).  Here is the link to the CFSC site to see what the wod was.  The pictures are up here.

Wish 'em luck

I know that this blog was set up to communicate about our CF elite class and the CF throwdowns, but there are some in our family that are going to get the Ju-Jitsu on. I know that Fiona and James are heading down south this weekend for the Pan-Am's. Let's think good thoughts and wish them luck.

CFSJ Picking up Women

So who's gonna be competing in the Santa Clara Throwdown? For those of you that are inexperienced in the O-lifts or weaker in the strength area, Saturday is Lifting Day. Come out at 1:30 and get some practice in. Also, our Elite team lacks female competitors; please try to encourage some female fire breathers to participate. April 4th @ Santa Clara CF.

Kicking ass and taking names

I am really proud to be a part of a box that goes out and tears it up.  I am disappointed that I wasn't there, so would someone post and put up some pictures? 

Ps. So there is some footage of you guys throwing it down.  The video is from CFO and it is on the CFSV website.  You can see our team in the background.