One of the many exercises we perform here in our "Workout of the Day" is Box Jumps. The box jump is an extremely effective way to develop explosive leg and hip drive. This exercise can have a direct carry over into sports such as golf, tennis baseball and boxing, all of which rely on the ability to EXPLODE for maximum POWER!
Here are some tips for a better box jump:
1. Keeps your eyes on the top of the box.
2. Generate as much power as needed to land with both feet in the center of the box.
3. Stand tall on top, opening hips to full extension.
4. Step down, or jump down safely and repeat!
Check out this CLIP for some box jump variations.

Focused...One jump at a time!

Workout of the Day
"KELLY"
Five rounds for time:
Run 400 meters
30 box jumps, 20” box
30 wall-ball, 20 lb

"Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all." -Norman Vincent Peale

Essential to the CrossFit concept is balanced competency in the ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Gymnastics has no peer among training modalities for developing the four neurological components of the ten skills—coordination, agility, balance, and accuracy. Read HERE for a bit of history on Gymnastics.

Maribel holds a handstand at Gymtowne Gymnastics in San Bruno.

Workout of the Day
"LYNNE"
Five rounds for max reps:
Bodyweight bench press
Pull-ups

"Well done is better than well said." -Benjamin Franklin

Comedian John Heffron dropped in for a WOD this past week. We were lucky enough to catch him at "The Punch Line" saturday night... GREAT show(VIDEO)! John is on tour 40+ weeks a year, so we gladly provided him with our ever popular travel workouts. Stay fit and funny, you're welcome back anytime!


Workout of the Day
Five rounds for time:
"Susan"
Run 200 meters
10 Squats
10 Push-Ups

"I believe through learning and application of what you learn, you can solve any problem, overcome any obstacle and achieve any goal that you can set for yourself." -Brian Tracy

Her outstanding performances this week have earned Cindy, the "Student Athlete of the Week" title. Cindy has a strong athletic background with several years of CrossFit under her belt. She came to us with an impressive level of fitness and skill after training with some of the best CrossFit coaches in the Bay Area including; Rob, Kelly and Adrian. Watch for her name at the top of our leader boards!

Cindy 'blasting' through another WOD.

Workout of the Day
"The Weekender"
Three rounds for time:
Row 500 meters
20 Burpee's
30 Kettlebell Swings
40 Wall Balls

"What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds." -Wayne Dyer

The following is advice given by CrossFit Founder Greg Glassman in regards to training Seniors and kids...

"The most important consideration to make with kids and seniors is to be more patient, celebrate the small gains, work towards mastery of the mechanics of all moves, and practice “incrementalism” - that is, establish a baseline of performance and gently, in tiny increments, move upward. This too is our exact advice, by the way, for implementing an Olympic campaign."-Greg Glassman(CF Journal)

The FUN is in the COMMUNITY!

Workout of the Day

"Nasty Girls"
Three rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans(135#)

"It isn't what you do, but how you do it." -John Wooden

The push-up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many, more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity...Read More!

Peggy begins her push-up progression journey!

Workout of the Day
Three rounds for time:
Run 400 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Push-ups

"The successful man will profit from his mistakes and try again in a different way." -Dale Carnegie