Workout of the Day:
Push Press
3-3-3-3
and then,
“Lil’ Mary”
As many rounds as possible in 15 minutes of:
5 Handstand Push-Ups (use parallettes if you’re feeling spry)
10 Pistols – one legged squats, alternating
15 Pull-Ups
Mini-Wolverine and me with the SFCF crew (POS was behind the camera)
Road Trip Part Two – San Francisco CrossFit
Written by C.J. Martin
After our trip to Chico, we ditched the iPhone Google Maps function and decided to take main roads down to San Francisco to hang out with K-Star, Boz and the rest of the San Francisco CrossFit crew. SFCF is an amazing outdoor facility that looks out at the Golden Gate Bridge from Crissy Field. Their set-up is great, especially when the weather cooperates as it did on Tuesday, but that’s not what makes this facility so great. SFCF has some of the finest coaches and the most welcoming athletes around. The members make a point of introducing themselves and welcoming newcomers and guests at every session.
We watched both K-Star and Boz coach sessions, and the instruction was phenomenal. Kelly put the crew through the Newport Crippler – 30 reps of 225 lb. Back Squat and a mile run. As much as we would have loved to participate, George couldn’t straighten his arms after tackling “Angie” in NorCal as his first WOD since spending 6 weeks in the Alaskan Wilderness, I had just had an aggressive (but helpful) physical therapy session with K-Star, and POS, well, he was still trying to milk the excuse that his legs were sore from running a 7.1k hill run, deadlifting 435, sprinting sandbags up a hill, rowing 1000m and then doing 90 squat snatches and 90 wall ball shots – lame. K-Star showed us some really cool (and painful) stretches and myofascial release techniques after the WOD as well. The next morning we were up early for Boz’s 0600 session. It was early, but worth it. Boz had the group do some cool warm-up exercises and cool down stretches – stuff that you’ll likely see soon.
After Boz’s session, we hit up Mama’s for breakfast. The place is famous for it’s french toast, so what were we to do. Paleo went out the window for a few hours as we ate our way into a food coma. I can’t lie, it was delicious. I didn’t feel good afterward, but I would probably do it again.
On our way back down to San Diego, we dropped by Catalyst Athletics in Sunnyvale to say hello to Greg Everett and Aimee Anaya. They have a great facility and gave us a ton of good ideas for organizing our equipment to maximize our space and keep everything tidy. We watched them work with clients who were new to Olympic lifting, and you could see within moments that those newcomers would be snatching bodyweight in no time at all. Those are too VERY accomplished lifters and coaches that provide amazing instructions on the Oly lifts.
All in all, it was a great road trip. We came away with ways to improve CrossFit Invictus in each of the places we visited, and we had a great time hanging out with friends from up North. It’s good to be back and armed with new information to share with the Invictus family.
