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Fran

Freytag Fran

Yesterday was Fran Day at CFWN. To the true (nutso) CrossFitter, that means all day was Fran Day – alternating feelings of self-doubt and confidence; nausea and lightness; increased heart rate and deep breathing. It’s coming and it’s too late to improve. I mean, technically, it’s just a WOD. But …
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Think of Fitness as Food

Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere. CrossFit is like a locally owned Italian...

Sorry I Dripped My Face Sweat in The Chalk Bucket

It’s been a minute since I’ve been ashamed of my sweat. I remember the days of high school when a hot day would come break the southern California streak of perfectly perfect weather and I would have to pick out a dark shirt to wear for the day. Sweat is less noticeable in black. But...

The Importance of Self-Talk For Peak Performance

I’ve discussed in several posts the importance and affect self-talk can have not only on your state but your athletic self-talk performance as well. Self-talk, that is, what you say to yourself absolutely has a significant influence on performance, both good and bad. It makes sense that if you tell yourself you’re …

Natural Weight Loss with the Help of Qi Medicine

Did you know that one of the most common problems faced today is obesity? And sadly, the fast food phenomenon affects both kids and adults. But that’s not all. Being on the heavy side also means higher risk of heart disease, diabetes and respiratory diseases among others. So what can you do? Lose weight, of...
Front-Squat

Don’t Drop Your Squats

Squats: Using a Spotter vs Dropping the Bar When I first started lifting (and squatting) I didn’t really care whether I had a spot or not when I went for a heavy lift because I knew I could safely drop the bar if I got stuck at the bottom. Actually to be honest, I’m pretty sure I...
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Thigh Pride: Bridging the Gap

When I was seven years old, my mother proudly showed me the space between her thighs as she stood with her feet together. Yes, my mother had achieved the coveted thigh gap. Even being so young, I was in awe. I couldn’t believe such a thing was possible. My thighs collided at the knees. When...

Kinesiotaping and Performance

You’ve definitely seen it on athletes during the London 2010 Olympics, and most recently in the World Cup in 2014. Now it is cropping up on the skin of athletes in all major league sports. What am I talking about? Kinesio Tape (Note, there are many brands such as SpiderTech and RockTape. For all further...
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WOD Recovery Yoga for High Rep Wall Balls

How many Wall Ball shots does it take to make sitting down impossible for a few days post WOD? I am going to say roughly 150. So there you are walking into your Box ready to workout, and there it is on the whiteboard, Karen, for time. Cancel all your plans for the next few...

Minimizing and Masking Odor in the Box

Being stinky is a part of working out, but there are some times when smelling, well, ripe, isn’t acceptable after your work out of the day (WOD). To minimize that “just killed it in the box” telltale odor, try some of these tricks that don’t require you getting anywhere near a shower stall:

Setting Yourself Up For Peak Athletic Performance

With the CrossFit Games about to begin I thought I’d talk a bit about how to set yourself up for peak athletic performance and success. Success…ah yes…we all strive for it! Whether it is in athletic pursuits, business, career, fitness, family or other athletic success personal undertakings we all want to achieve our …

Crossfit Builds More Than Muscle

People start Crossfit for a variety of reasons. Some start because they want to get in shape; others because they want to stay in shape. I started Crossfit, because I needed an escape. I got my escape but ended up gaining much more along the way. I played competitive sports throughout childhood and young adulthood....

A New Approach to Scaling

The first time I entered a CrossFit Box, I couldn’t spell “Kipping Pullup”, let alone perform one. The Head Coach walked me through a progression of Superman and Hollow Body holds, then, after finding the right Monster Band, I was able to pull my chest toward the bar while my body flopped around like a...

Why You Aren’t Getting Better at CrossFit, or Life For That Matter.

With this entry you can look at it two different ways. First, take it as a literal translation of potential deficits in your CrossFit training or lifestyle that limit your ability to improve at the sport you love. Secondly, you can dig a little bit deeper and see that there are transferable applications to better...
patience

Rx: Periodization, Programs and Patience for the Competitive Athlete

It’s so easy to crank out workout after workout and think it’s no big deal. For most intermediate crossfitters, say 6 months to 2+ yrs experience, there is some confusion as to how to continue on with training continue to reap remarkable progress especially if the focus turns to competing.  Typically the intermediate …
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Another great Saturday WOD!

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Hey everyone! Come see how good we look! The End of Summer Workout at City Beach was a great success. The weather cooperated, no one drowned and now we've all paid our dues for the long weekend.

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Telegraph CrossFit Fantasy Football Draft Starts in 20minutes! Get your computers ready!

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Open gym tomorrow from 10-12!!! Come on by and work on those weaknesses!!

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Team DT-Cindy Smash-up!

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Functional fitness at it's finest in today's wod!!!

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Curious about Crossfit? Come by today at 11 for our free intro class and let us show you what it is all about!! :)

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Are you getting everything you need to perform and recover at your best? Come by Crossfit Burlingame today and pick up your supplements to help get you there! Check out what we carry at www.purepharma.com

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Saturday WOD

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CFO will be running a weekend schedule on Monday Sept 1st for Labor Day: 8am, 9am and 10am group classes only.

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Saturday 8/30/2014 WOD http://www.telegraphcrossfit.com/saturday-8302014/

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http://cfdarkelement.com/daily-wod/ Be confident in your abilities to overcome your weaknesses!

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Saturday's WOD: TIER 1 1 Minute at Each Station for 3 Rounds: Max Box Step Ups Max Push Press Max Calorie Row Max Wall Balls Max Kettlebell Sumo Deadlift High-Pull Rest 1 Minute Between Rounds TIER 2 & TIER 3 “Fight Gone Bad” 1 Minute at Each Station for 3 Rounds: Max Box Jumps @ 24”/20” Max Push Press @ 75#/55# Max Calorie Row Max Wall Balls @ 20#/14# Max Sumo Deadlift High-Pull @ 75#/55# Rest 1 Minute Between Rounds

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Tomorrow regular class at 9:00am open gym at 10:00-11:00am. In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (53/35) 400 Meter Run 80 Push-ups 400 Meter Run 60 Box Overs (24/20)** 400 Meter Run 40 Over-Unders*** *Teammates will perform the 400 Meter Runs together and must stay within arms reach. **Any way you get over the box counts. Hurdle it, on then over, step up and over. *** Partner 1 planks while partner 2 jumps over, crawl under and stand for 1 complete rep.

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WOD- Saturday, Aug 30 Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobility: 1. Banded Heel Cord- Anterior Approach x20 2. Banded Heel Cord- Posterior Approach x20 3. Overhead Tissue Smash …

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Labor Day Hours http://wp.me/puz1A-4XJ

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http://cfoakdale.com/2014/08/30/double-grace/

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Banded Sprint Work #telegraphStrong #crossfit #sanfrancisco #fitchicks #telegraphcrossfit

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After a tough week of training, there is nothing better than spending an hour getting mobilized and relaxed! Come to yoga tomorrow at 11!

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Member appreciation party tonight at 8pm! See you there!!! :)

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25 hang squat cleans for @___heather 25th bday. Happy birthday Heather. I think everyone is pretty happy Heather is not any older. #crossfit #fitness #wellness #workout #hangsquatscleans

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Still Looking for 1 more player! Let me know by tonight! $50 buy in!

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