Sweat for the Gulf is an athletic competition open to everyone sixteen and older. Prizes will be awarded in First Place men’s and women’s categories.

SFTG will be held at Tamalpais CrossFit in San Rafael. Athlete check-in and debrief at 9 AM, the events will be announced and the standards explained. Competition will begin at 10 ish. . Join us for a day of fitness and fun and help support a good cause!!

Events:

• Dead Seal Carry (sand bag carry)
• Tire Flip
• Burpee / Sprint
• Deadlift

Over $3000 DOLLARS IN RAFFLE AND COMPETITION PRIZES!

• 4 Days/3 Nights Stay at South Seas Island Resort, Captiva Island FL
• One Year Membership to the Bay Club
• Autographed Items
• Precore Home Fitness Pack
• Facial from Blue Sky Skin Care

And much more!!

Download Registration Form:

SWEAT FOR THE GULF PDF

Click above to download Sweat For The Gulf Registration Form!

Registration and $20 Fee Must be received by September 6th, 2010. Mail in your entry form and help the clean up efforts. All proceeds will be donated to Gulf Aid, a 501(c3) nonprofit corporation.

Each one -hour session costs:

• 1 session per week $100.
• 2 sessions per week $90.
• 3 sessions per week $80.

Email Michael Papes or call 415-256-9400 to schedule a personal training session today!

Sign up today for move-specific coaching: 3 Half hour sessions for $165.

We guarantee you will be successful in whatever move you are struggling with! Email Michael at michael@tamcrossfit.com or call 415-256-9400 to schedule your sessions for success!!

For only $475 you will receive the guidance of a personal trainer with this 1 month on ramp.  In 8 sessions you will learn and be confident in the 9 Foundational moves of CrossFit as well as be educated in nutrition for health and performance.

This one time offer is only open to people that are new to CrossFit.

Once you have completed the 8 sessions, you can then purchase a membership and participate in classes or you can continue one-on-one personal training at the rates listed below.

Each 1- hour session costs:

• 1 session per week $100.
• 2 sessions per week $90.
• 3 sessions per week $80.

Call 415-256-9400 or email (info@tamcrossfit.com) us today and change your life with Tamalpais CrossFit.

Same Standards w/ Time Improvement:

Ian P:

• 6/28/10- 65# & 2″*-  10:07
• 8/7/10- 65# & 2″- 8:26 = 1:41 time decrease
  

Kelsi G:

• 6/28/10- RX 7:29
• 8/7/10-RX 5:41 = 1:48 time decrease

Tamara H:

WINNER!!

• 6/28/10- RX -10:53
• 8/7/10-RX* -8:50 = 2:03 time decrease

Weight Increase w/ Time Decrease

Kelsey J:

• 6/28/10- RX & 1 1/2 *- 9:09
• 8/7/10-RX & RX*-  6:09 = 3:00 time decrease & RX pull ups

Annette T:

• 6/28/10- 35# & 2″- 11:26
• 8/7/10-40# & 1 1/2-  7:57 = 4:29 time decrease & 5# increase w/ 1/2″ smaller band on pull ups

Susan Mon:

WINNER!!

• 6/28/10- 35# & 2″*- 10:27
• 8/7/10-45# & 1 1/2-  6:48 = 4:21 time decrease & 10# increase w/ 1/2″ smaller band on pull ups

* external assist or chin not fully over for each rep

Congrats to all, we saw nothing but improvements and we encourage you to keep eating for health and athletic performance!!

Winners will receive a TCF Sweatshirt being printed as we speak!!

It’s soo easy, just choose the bag or bags that you wish to purchase and enter tamcrossfit in the “Coupon /Affiliate Code” area and get 10% off your entire purchase.

Purchase a bag for yourself today: as we all know, being prepared is the best way to succeed and stay on track when trying to eat healthy!!!

Sure wish we had these during the EFHAAP Challenge!!

• Fight Gone Bad

August 27 – 3 RNDS w/ Partner

• 30 Cleans 95/65 (only one person at a time can lift)
• 30 Burppees (only one person at a time can burpee)
• 1 Circle run (one person to the dumpster, one person to the 400 and they meet in the middle)

August 26

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• SDHP 95/65
• Double Unders
• Weighted Sit Ups 40/25

August 25 – Diane

August 24

• 50 Med Ball Cleans 20/14
• 7 RNDS of
• 7 Box Jumps 24/20
• 7 Burpees
• 50 Med Ball Cleans

August 23

complex= 1 Power Clean 135/95, 1 Clean, 1 Clean to Thruster

• 50 KBS 53/35
• 5 Complex
• 40 KBS
• 4 Complex
• 30 KBS
• 3 Complex
• 20 KBS
• 2 Complex
• 10 KBS
• 1 Complex

August 21 – Partner WOD

• 400 M Run w/ 20 # Med Ball (take turns carrying)
• 21,15,9
• DB Thruster 40/25 (one person does the thrusters & one does the burpees then they switch)
• Burpee
• 400 M Run w/ 20 # Med Ball (take turns carrying)

August 20 – 3 RNDS

• 7 Snatch 115/75
• Dumpster Run

August 19 – 4 RNDS

• 15 DB Push Jerk 50/30
• 15 OH Walking Lunges Right Arm 50/30
• 15 Box Jumps 24/20
• 15 OH Walking Lunges Left Arm 50/30
• 15 Box Jumps

August 18

• 800 M Run
• 30 Wall Balls 20/14
• 30 Dumbbell Power Cleans 50/30
• 400 M Run
• 20 Wall Balls 20/14
• 20 Dumbbell Power Cleans 50/30
• Dumpster Run
• 10 Wall Balls 20/14
• 10 Dumbbell Power Cleans 50/30

Agust 17

• OHS- 3-3-3-3-3-3-3   then
• Tabata Hollow Rocks & Sit Ups

August 16 – The Chief 5 RNDS

• 3 Min AMRAP
• 3 Cleans 135/95
• 6 Push Ups
• 9 Squats
• rest 1 Min

August 14 - Partner WOD

12 Min AMRAP

• Row 200M while your partner does DL’s w/bands- count total DL’s

August 13 – 3 RNDS

• 7 Back Squat 225/165
• Crane Sprint
• 14 Burpee Box Jumps 24/20
• rest as needed

August 12 – 20 Min AMRAP

• 5 Hang Power Cleans 95/65
• 10 Push Jerk 95/65
• 15 OHS 95/65

August 11

• Dead Lift
• 1-1-1-1-1

then- 7 Min AMRAP

• 7 Pull Ups
• 14 Double Unders

August 10 – 3 RNDS

• 7 HSPU
• 14 K2E
• 21 Push Jerk 115/75

August 9

• 50 Wall Balls 20/14
• 15 Dumbbell Dead Lift 50/30
• 15 Dumbbell Hang Power Clean 50/30
• 15 Dumbbell Front Squat 50/30
• 50 Push Ups (with hand release at bottom)
• 15 Dumbbell Dead Lift 50/30
• 15 Dumbbell Hang Power Clean 50/30
• 15 Dumbbell Front Squat 50/30
• 50 KBS 53/35
• 15 Dumbbell Dead Lift 50/30
• 15 Dumbbell Hang Power Clean 50/30
• 15 Dumbbell Front Squat 50/30
• 50 Burpees

August 7

• Fran

August 6

• 12 Press 115/75
• 400 M Run
• 12 Push Press 115/75
• 400 M Run
• 12 Push Jerk 115/75
• 400 M Run
  

August 5

• 800 M Run
• 21 Squats
• 21 Sit Ups
• 400 M Run
• 15 Pull Ups
• 15 Burpee
• 200 M Run
• 9 HSPU
• 9 Dumbbell Clean 40/20

August 4 – Thrusters off the Rack

• 3-3-3-3-3
• Last Set is the Heaviest

then

• 21 Thrusters for Time from the deck 115/75

August 3 – 9 RNDS

• 9 Front Squats 135/95
• 9 Box Jumps 24/20
• 9 KBS 53/35

August 2 - 3 RNDS

• 3 Dead Lifts 315/205
• 3 Dumbbell Cleans 50/30
• Dumpster Run

18-15-12-9-6-3

• OHS 95/65
• Dumpster Run

July 30 – 3 RNDS

• 30 Hanging Power Snatch 95/65
• 400 M Run

July 29 – 3 RNDS

• 50 Thrusters 45
• 25 Pull Ups

July 28

5 MIN AMRAP

• 5 Push Ups
• 10 Squats

rest 30 seconds

7 MIN AMRAP

• 10 Walking Lunges
• 10 Push Press 45

rest 30 seconds

12 MIN AMRAP

• 8 Wall Balls 20/14
• 8 KBS 70/44

July 27 – 7 RNDS

• 7 Dead Lift 225/185
• 7 Pull Ups
• 7 Burpee

July 26 – GWEN

• 15-12-9
• Clean & Jerk
• no dumping- Touch and go
• rest as needed
• same load for all sets

July 24 – Partner WOD

• 1000 M Row
• 40 Thruster 115/75
• 50 OH Walking Lunges 45/25 plate
• 100 DBL Unders
• 60 Toes to bar
• Dumpster run w/ 50/30 Dumbbells

July 23 – Pyramid Helen

• 1200 M Run
• 63 KBS 53/35
• 36 Pull Ups
• 800 M Run
• 42 KBS
• 24 Pull Ups
• 400 M Run
• 21 KBS
• 12 Pull Ups

July 22

9- 7- 5

• Cleans 185/145
• HSPU

July 21

• 400 M Run
• 30 Pull Ups
• 30 Box Jumps 24/20
• 30 Dumbbell Push Jerk 50/30
• 400 M Run
• 30 Dumbbell Push Jerk
• 30 Box Jump
• 30 Pull Ups
• 400 M Run

July 20

• 800 M Row
• 5 rnds
• 3 Press- 95/65
• 6 Push Press 95/65
• 9 Push Jerk 95/65
• 800 M Run

July 19 – 3 RNDS

• 21 KBS 70/44
• 15 Burpee
• 9 Thruster 135/95

July 17 – 3 RNDS

• DB Walking Lunge to Dumpster 40/25
• 20 Thrusters 40/25
• Farmers Cary Back
• 20 Front Squats 40/25

July 16 – 3 RNDS

• 30 DBL Unders
• 30 Deadlifts 135/95
• 30 DBL Unders
• 30 Dumbbell Push Press 50/30

July 15 – 20 MIN AMRAP

• 5 Dumbbell Push Press 50/30
• 7 Box Jump 24/20

July 14

• Murph

July 13

• The Bear

July 12

• 25 DB Hang Clean 40/25
• 20 Dead Lift 185/135
• 15 Wall Ball 20/14
• 800 M Run
• 15 Wall Ball 20/14
• 20 Dead Lift 185/135
• 25 DB Hang Clean 40/25

July 10 – 20 Min AMRAP

• 300 M Row
• 12 Push Press 85/55
• 12 box jump 24/20
• 12 KBS 53/35
• Dumpster Run

July 9 – 15, 12, 9

• Thruster 135/95
• Weighted Pull Ups 40/25

July 8 – Snatch

• 1-1-1-1-1-1-1

July 7 - Grindy

July 6 – 3 RNDS

• 30 SDHP 75/55
• 30 KBS 53/35
• 30 Wall Ball 20/14

July 5 – 1 round=

• 2 DL 275/185
• 3 Man Makers 40/25
• 4 Push Press 40/25

200 M Run, 2 Rnds- 300 M Run, 3 RNDS- 400 m Run, 4 Rnds

July 3 – 3 RNDS

• 8 Push Press 115/75
• 8 KTE
• 24 Over Head Walking Lunges
• Dumpster Run

July 2

• 3 RNDS- 800 M Run 2 Min Rest

then

• 100 Pull Ups

Here is a great blogg that has some helpful recipes : http://stevepaleo.blogspot.com/ he also has a site where he offers to create a Paleo / Zone custom eating plan for a small cost that is totally worth it : http://primitivefoods.com/.

Keep up the good work and remember we are here if you have any questions: michael@tamcrossfit.com or meshelle@tamcrossfit.com.

Home stretch, let’s stay on course and make these last weeks of healthy eating the best ones yet!!

The beginning of day 2 was slow and go as our legs protested… Laura started the day off with over 6,000 #’s lifted, then, we called in the troops… Corey, Rick, Ashley, Tamara & Clarke took us home and just in the nick of time as it was 9:45 and the participants were just about to walk the last lap. We finished in time and joined in the last lap of a 24 hour walking event. The day was filled with amazing people and we raised over 300$ for the American Cancer Society.