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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Sunday 08 August 2010

Posted by The Coach on August 7th, 2010

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others”. Nelson Mandela.

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10 Responses to “Sunday 08 August 2010”

  1. Storm said

    Hi guys

    Saturday here in San Francisco and about 1.30pm.

    Trained down at SF Crossfit this morning open class, about 30 people different ranges of skill and fitness.
    This suited Adrian and I as we are still lacking a bit of sleep.
    The weather has been great here once you hit 10am, prior to then the wind is freezing.

    Angel(coach) and the guys were very welcoming, they have a rule if your late it is wallballs based on how many minutes you are late, the other rule was you must know everyone’s name or it is wallballs, thank goodness they didnt ask Adrian and I recite even one persons name otherewise we would still be there doing burpees.

    Workout

    2.5km walk up hill and down dale (very hilly SF)

    Warmup
    – mobility work (coach was big on knees out)
    – static holds (top position push up)and lots of correction on peoples squats.
    15 pushups – mountain climbers – squats

    10 burpees
    300m row sprint
    10 burpess
    1st set of burpees was because a guy ooohh Mike from South Florida (remembered name) didnt know what a burpee was in his defence he is very new and also asked me if we had Crossfit in Australia….:)

    Wod
    Tabata back to back
    45pound bar jumping back squat (yuk yuk yuk)
    Push ups chest to ground

    Have no idea what my score was as I was grimmacing in pain pulled a cold quad in the warm up ouch.
    Adrian got a 184 total 83 jumping back squats and 101 push ups.

    1.6 km run time trial Adrian 9.33
    Me 2000m row as i could barely move my left quad took it easy didnt want them to think I was completly soft 9.31.

    2.5km walk back up hill and down dale with two large shopping bags.

    If you go to San Francisco don’t go to Sports Basement unless you are willing to buy a LOT of stuff, seriously. Imagine Rebel Sport, multiply it by 15 and drop 50% off the price. And that’s the stuff not on sale.

    If anyone wants to contact us just drop us a post or email Adrian’s email adf3480@gmail.com

    S&A

  2. The Cell said

    Hey Stormer!!

    Fixed your email dude. I think! 🙂

    Good WOD experience? They seem to bang a lot into 1 session. Get some ice onto that quad.

    I mnow what you mean about the shopping. I spent a stack on my first day in LA on clothes for the kids. On our last day there I was in a massive Sports Authority store and had a bunch of Under Armour gear but came to my senses and put it all back because I was already very close to excess baggage! Damn it. Kicking myself I didn’t get it now! 🙂

    Have fun mate and look after that quad!

    Jase 🙂

  3. The Cell said

    Great to hear from you Storm! Happy that whatever you are doing you are thoroughly enjoying yourself! Keep posting girl! And absorb all the wonderful experience you can whilst there! x

    🙂

    SS

  4. The Cell said

    Warm up:
    light jog / 1 x ladder
    mobility drills

    Then:
    7 rounds for time of:
    1 x jacobs ladder
    5 x HSPU (Head to equivalent of abmat)
    15 x Push ups (with hand release)
    TIME 31.06min

    2 x 1min Handstand full extension holds

    Stretch

    SS

  5. Elle said

    Love Love Love this quote from Nelson Mandela……always puts me in the best mood….
    …..even as I’m laying in bed for the 3rd day in a row with some ridiculous body aching, head throbbing virus….

    Anyways, Enjoy your time in San Fran Storm – make sure you have some Clam Chowder for me 🙂

    Hopefully see you all some time next week (jase, think I’m going to have to cancel my Tues & Wed sessions at this stage 😦 )

    Enjoy your night everyone,

    Elle 🙂

  6. The Cell said

    Get better Elle, obviously your mind and body need the rest… Keep smiling.

    🙂

    SS

  7. Tereena said

    I agree Elle, best ever quote, so so true 🙂
    Hope you feel better really soon xx

  8. Storm said

    Hope you start to feel better Elle. x

    It is 5am here we have been awake since 3am body still adjusting.
    I did tell Adrian to go run one of the Big Huge Massive hills as it would tucker him out but for some reason he declined…..hhhmmm

    We had dinner at a japanese restaraunt last night called Mas Saki on Lombard St (refernce exspecially for Graeme and Dominic).
    If you having any insecurities as a female never eat here, they had including the door girl 8 women staff waiting, all of them without a doubt no less than a 7/10. Im sure I saw more than one male miss there mouth. Oh and it was great food.

    Have a fantastic week everyone and have fun training you have a great week programmed.

    Sx

  9. graeme said

    stormer, duly noted, we are actually staying on lombard street !

    enjoy

  10. graeme said

    4 weeks and 3 days to go !

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