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.