Archives for March 2007

Joe’s Sister-in-Law, Running in Space

Joe Williams’ sister-in-law, Suni Williams, is an astronaut who will run the Boston Marathon aboard the international space station.  He shared these photos of her training, tethered down to her equipment.

CNN also just ran an article about Suni’s training and running the Boston Marathon.

"Zooming through low-Earth orbit at 17,500 mph, Suni Williams completes the
standard marathon distance every 5.4 seconds.

But for next month’s Boston Marathon, the U.S. Navy commander will run the
equivalent distance on a treadmill — 210 miles (338 kilometers) above Earth in
the international space station, and tethered to her track by bungee cords so
she does not float away.

"She thought it would be cool if she gave it a try," said Williams’ sister,
Dina Pandya, who will run the race the traditional way with almost 24,000 other
runners. "She said, ‘I’ll call you on Heartbreak Hill.’ "

"The Boston Marathon is the pinnacle achievement for most runners," BAA
spokesman Jack Fleming said. "For Suni to choose to run the 26.2 miles [42.2
kilometers] in space on Patriots Day is really a tribute to the thousands of
marathoners who are running here on Earth. She is pioneering a new frontier in
running and in sports with her run, which will truly be out of this world."

Read the whole article here.

Congratulations, Suni!  We are all inspired by your endeavor and wish you the best!  Thanks for sharing this with us, Joe!


Grudging "thanks" to Jerimiah for sending us this one all the way from Florida!

3 Rounds for Time:

50 Dumbbell Walking Lunges -2×25 lb.
26 DB Single-arm Snatch, alt. hands -40 lb.
16 Turkish Get-Ups -35 lb. DB


Welcome Back, Joe Williams!  It is GREAT to have you here again!

Isabelle performed "Isabelle’s Folly" today…
3 Rds. for time:

50 Box Jumps
50 KB Swings 1 pood
50 GHD Situps
800m Run
50 Back Extensions


Squattin’ Heavy with a Tag Team Kicker

WOD                                                                        9:00 a.m. ClassImg_7087_3

Overhead Squat 5-5-5
Front Squat 5-5-5
Back Squat 5-5-5

Rest 5 minutes, then partner up w/3 way tag team:

A. 30 Wall Ball (20 lb.)   
B. Ring Dips: max reps while partner A does Wall Ball
C. Box Jumps (20" box):  max reps while partner A does Wall Ball
When partner A finishes all 30 shots everybody rotates and begins again
while the clock keeps running.


Kyle_squats_140kg_3Kyle made that 140kg (308 lb.) squat today-5 times!


Who says there’s no cardio and strength in CrossFit?

3 Rounds for Time:
500m Row                          500m Row                         500m Row
21 Deadlifts                        15 Deadlifts                      9 Deadlifts
21 Knees-to-Elbows            15 Knees-to-Elbows           9 K-T-E

Apparently there are some who question whether CrossFit offers enough of a workout regimen to become truly fit.  Some feel there isn’t enough cardio or think they will lose their strength because there isn’t really any true strength training involved.  Our belief is that these nay-sayers haven’t really, truly performed CrossFit workouts, or at least not enough to be able to voice an educated opinion. We are unconventional and out of the ordinary.  Sometimes that scares people who don’t like change or have a hard time seeing outside the box.

Why are we different?

CrossFit is not your ordinary gym or training philosophy. Unlike other gyms, you will not
find any machines in our facility. The core of the CrossFit program
combines Olympic style weightlifting, bodyweight exercises, rowing, and
gymnastics with the use of kettlebells, ropes, rings and more. This
type of training is completely functional and 100% of it will transfer
from the gym to every facet of your life. Conventional gyms offer
expensive equipment that isolate muscles that were never intended to be
isolated. The muscles of the body function in harmony with one another,
and are rarely isolated.

CrossFit is not a social club.  We do one thing very well; get results.  All we ask is that you come and give 100%.

CrossFit is structured to train in small group settings. This
develops motivation, camaraderie and also adds a little friendly

If you have any question about what CrossFit is, what the workouts entail and how you feel during and after them, if you get enough "cardio", if you get strength gains, please come in and give it a try.  Answer those questions for us and for yourself, critique it and we are open to your thoughts.  We challenge you to come in for 6 weeks, be committed, motivated, and honest to yourself and to the program ahead of you.  If you are truly unsatisfied at the end of that 6 weeks and you feel you aren’t getting cardio or strength in your workouts, we will give you your money back. 

Take on the 6 Week Challenge as a new client for the cost of a monthly, unlimited class membership.  We believe you’ll find a different story.  If you talk to any one of the people who come in faithfully, you’ll also hear a different story.   

CrossFit has put out a free journal on our philosophy about fitness.  Please feel free to download it and read it.   What Is Fitness?   


CrossFit Benchmark WOD-"Fran"

21-15-9 Rep Rounds for Time:
Thrusters -95 lb. men, 65 lb. wmn
Pull Ups


February 2007                                          Today


Kyle and Chris’ squats are really showing improvement!  Isabelle went up in her weight on the thrusters, and did ALL kipping pullups!  Amanda’s pullups have gotten stronger and we are seeing signs of kipping! Awesome you guys!  Love seeing the improvements for all your hard work!


Pick Your Flavor-Mary or Cindy

CrossFit Benchmark WOD’s
or                           "Cindy"
5 Handstand Pushups                                  5 Pullups
10 Single-leg Squats (alternating)                10 Pushups
15 Pullups                                                  15 Squats (air)


Everyone chose Cindy today!  Welcome, Reuben!  Great having you join us!

the cast of "300" train with CrossFit?


The short answer is yes and no, mostly yes. Watch the 300
Training Video

Many CrossFit affiliates across the nation are talking about new clients who have come to them because they have somehow
discovered a connection between CrossFit and the training of the 300 cast by
Mark Twight of Gym Jones in Salt Lake City, Utah.
Like everyone exposed to it, Mark Twight has put his own special spin on
CrossFit, but the main ideas and the essence of his current training method
remain CrossFit.
Mark Twight is an extremely accomplished endurance
alpinist, and author of several books on training for mountaineering events. He
was an advocate of long, slow endurance training and high carb, low fat diets
until he discovered CrossFit, attended a few CrossFit seminars, and become
(temporarily) a CrossFit affiliate. CrossFit turned his world upside down, and
he became an advocate of short duration, higher intensity workouts, and low
carb, higher fat diets.

Here’s what Twight has said about CrossFit in issue 19 of the CrossFit
Journal, "What Is
CrossFit?" (Free Download)

"You can talk all you want about being in good shape until you do a few
CrossFit workouts. And then you will realize — like I did — that what you
have been doing is likely training strong points, rarely working on weak points,
and training efficiency to such a degree that the workouts you do are less
effective than they might be if you mixed energy modes, duration, and types of
You probably know something about climbing-specific training because
of books like Ex Alp, Clyde’s book, Dale’s book, and maybe Will’s. But none of
this will prepare you for what is to come if you make even the slightest effort
to follow CrossFit. Coach invited me to CrossFit HQ for an instructor seminar. I
was the weakest guy in attendance, by at least 50% during every workout we did
over the three days. Those days changed my life. I could “what if?” my old
training program and all the years I missed when I thought I was fit but I was
nowhere near my potential but the key is to move on when you know that something
better is out there, without second-guessing. I don’t believe I will find
anything better than CrossFit for developing power, endurance, lactate
tolerance, stamina (local area endurance), balanced muscle groups, efficient
neurological pathways (in the context of movement), etc. The bottom line: I
started toying with the CF protocol last April without truly understanding it. I
improved in some diverse areas of fitness but had not seen the light or my own
potential yet. I went to CFHQ 1 December. Since then I have lost 12lbs, leaned
out, and I am approximately 25% stronger across the board without significant
negative effect on endurance despite the short duration of our workouts (nothing
longer than 25 minutes, with the norm being half that or less)."  

Here’s what Twight has said about CrossFit on his own website:
December of 2003 I attended an Instructor Certification course at CrossFit
headquarters to learn more about what I had been dabbling with during the
previous six months. I went there fit, secretly confident but I was destroyed by
each and every fitness challenge presented. Humbled, ego thought we should have
a “soloing on loose rock” contest but pragmatism held sway and I poured ego from
my cup, which meant it could be filled with the knowledge and experience that
hid in every nook and cranny of that small gym in Santa Cruz.”

(text courtesy CrossFit Atlanta )

Ah! The Shoulders!

2 Sets Shoulder Press to Push Press to Push Jerk Progression to Failure
SP to PP to PJ Video
-watch and learnImg_6978

Rest 5 minutes, then:

5 Rounds For Time:

Watch CrossFit Santa Cruz do this workout: Lunge/Burpee video




Push, Pull, and Squat

WOD For Time:Img_6948

30 Handstand Pushups
10 Pullups
20 Handstand Pushups
20 Pullups
10 Handstand Pushups
30 Pullups

Rest 5 minutes, then:
Front Squats 3-2-2-1-1-1-1-1 (increase loads w/each set)
Tabata Squats


New Payment Method and Search Function

We have established an account with Google Checkout, listed on the right side bar below the photo albums.  People who want to pay with a credit card are welcome to use this new option.
There is also a new search function through Google.  When Google registers our website in a few days, you will be able to search the CFF website for workouts and previous data.