In No Particular Order…

Tommy Moran

• How many years have you been CrossFittting? One year of CrossFit
• What is your favorite CrossFit exercise?  The deadlift
• What Regional WOD are you most looking forward to? #6 cuz we are going to get there and crush it.
• Tell us something about you that you we don’t know… I have always wanted to be a treasure hunter!!

Ryan Hutfless

• How many years have you been CrossFittting? Approx 1.5 years
• What is your favorite CrossFit exercise? Anything at which I can beat El Torro
• What Regional WOD are you most looking forward to? All are awesomely exciting and frightening at the same time
• Tell us something about you that you we don’t know… I can do a mean Hutfless Hustle. “It’s Dance time!”

Sarah Poser

• How many years have you been CrossFittting? I’ve been CrossFitting since July 2011 (so, 9 months).  Before that a runner, before that a college swimmer (UCSB… go Gauchos)!
• What is your favorite CrossFit exercise? My favorite CrossFit exercise is the deadlift, also the snatch but I haven’t quite mastered that one!
• What Regional WOD are you most looking forward to? I’m most looking forward to the partner deadlift/hspu wod at Regionals.
• Tell us something about you that you we don’t know… I have three kiddos under the age of 5!  The youngest is a girl and the first girl in the Poser family line since 1863.

Joelle Amundsen

• How many years have you been CrossFittting?  I’ve been doing crossfit for 2yrs now and still love every minute of it.
• What is your favorite CrossFit exercise?  pull ups
• What Regional WOD are you most looking forward to?  team event 4
• Tell us something about you that you we don’t know… I have an identical twin sister.

Melissa Hutfless

• How many years have you been CrossFittting? About 1 1/2
• What is your favorite CrossFit exercise? Hand Stand Push Ups
• What Regional WOD are you most looking forward to? #6…. Because we have to do #6 to get to the Games!
• Tell us something about you that you we don’t know… I enjoy nightly “Dance Time”

Meshelle Mifsud

• How many years have you been CrossFittting?  about 4
• What is your favorite CrossFit exercise? The Snatch
• What Regional WOD are you most looking forward to? That’s a tough one… I think all of them because I am so excited that we are participating but if I had to choose one, it would be #3, the Dumbbell Snatch because Chad and I get to do it together.
• Tell us something about you that you we don’t know… I use to want to be a race car driver

For more information on Regionals, please visit http://games.crossfit.com/region/northern-california/schedule

collage credit: Heather Kenny

Tamalpais CrossFit is sending  a team to Regionals in San Jose May 18th-20th. Show your support by purchasing and wearing the new “Strong As A Gorilla” tee, tank or track jacket!

Visit the TCF Store to purchase! Check out the new baseball hats while your in there!

In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.

This single-wod, online competition allows athletes to train for and compete in a workout that raises awareness of cancer in children, and to attack a workout that is difficult and extremely challenging, with the same fight, tenacity and determination that Amanda Miller brought to everything she did.

Registration Fee: $20.00 for all competitors and participants. No pledges or fundraising required. Just register, and prepare to crush the wod on July 21!

Click here for more information and to register!

The app has a results page where you can input your result from a WOD directly into the app.  Once you put your results into the app it does 2 cool things, the results are saved on the results page for everyone to see (just like a whiteboard but on the app itself) and it automatically saves the WOD and your results to your own personal workout journal built into the app.

The app also has a feature that generates random WODs for you to do while you are at home or on the road.  Its mostly body-weight exercises that are sure to give you a great workout even though you aren’t at the box.  Plus, you can input that WOD into your workout log in the app.

http://itunes.apple.com/us/app/xfit-global/id473558936?mt=8&ls=1

1.  You let me know your food preferences, allergies and tastes.
2.  You pay for and I purchase a starter kit for $50 which includes all the eco-friendly packaging, cooler and containers for transporting your food. This is yours to keep!
3. I will shop (farmers market on Sunday for the best local and organic produce), cook (tailored to your preferences) deliver meals with clear heating and serving directions for each dish, and protein suggestions that you can add.
4. Your meals will be delivered in time for Monday’s dinner.

• One-time purchase of starter kit – $50 (eco-friendly containers, jars and cooler) – This is yours to keep.
• Shopping, preparation and delivery services for 6 Meals: $140 per week.  

“I have been using Jeanette’s services for over 2 months now. When I realized that over 50% of my meals were store bought or delivered (and I had no idea what was in them) I knew I had to do something but didn’t have the time to cook the quality meals my body was craving. Jeanette came to the rescue with fresh, organic, and easy to reheat meals, that were DELICIOUS! She really cares about the food quality and tailors the meals to my picky and refined taste buds. Now my most feared question of the day “What do you want for dinner” is answered!!”

- Meshelle M.

Owner Tamalpais CrossFit

http://games.crossfit.com/region/northern-california/schedule

And don’t worry, we will post WODs for you all to do at home or at a near by park!!

The Big Spring Clean is a 7-week challenge starting April 21^st and ending June 9^th. This will be the longest challenge we have ever attempted…Why so long?? Did you know that it takes 6 weeks to break a habit and for most of us, that is what our diets are, bad habits. So lets retrain our minds, bodies and habits to have them coincide and support our sport and healthy lifestyles!

With in the Big Spring Clean Challenge, you get to choose your goal. Goals come in many different shapes and sizes, some may choose to eliminate sugar or alcohol from their diets while others may choose to go strict Paleo. If you choose the latter, you can eat the following:

• Unlimited Vegetables (especially leafy green ones) moderate sweet potato and no white potato
• Grass Fed/ Free Range Meats, Chicken and Fish
• Nuts and Seeds- don’t go crazy ladies! 9 almonds, 3 mac nuts… that all you need!
• Fruit- limit to 1 cup per day
• Unlimited Water- Drink at least half your body weight in oz per day.
• 2 cups of coffee per day w/ heavy cream (no sweeteners)

Mandatory:

• Make a Big Spring Clean conscious decision to clean up your diet for 7 weeks.
• State your goal and stick to it! We will have a white board at the gym dedicated to the challenge listing your goals.
• Be accountable, if you stray, we will have a bowl full of fun random tasks for you to blindly choose from… it may be 100 burpees for time or a 5k row, all things to think about before you take that bite of cake… is it worth it??

Suggested but not mandatory:

• Keep a food Journal- note how you feel during wods, sleep, ext.
• Partner up- do you need more support? Ask for help, we are all in the same boat!
• Take pictures of your meal creations and post them on the TCF Facebook page with the recipe and instructions… sharing is caring…

Helpful Tools:

Balanced Bites Web Site: http://balancedbites.com/start-here

Balanced Bites PDF’s: http://balancedbites.com/useful-guides

Thursday, May 17- No 6 PM Class Due To Regionals

Friday, May 18th- Closed Due To Regionals

Saturday, May 19th- Closed Due To Regionals

Sunday, May 20th- Closed Due To Regionals

Monday, May 28- Memorial Day 8 & 9 AM Only

Wednesday, July 4- Independence Day 8 & 9 AM Only

Monday, September 3- Labor Day 8 & 9 AM Only

Monday, October 8-  Columbus Day 8 & 9 AM Only

Monday, November 12- Veterans Day

Thursday, November 22- Thanksgiving Day- 8 & 9 AM Only

Friday, November 23- Closed

Saturday, November 24- Closed

Sunday, November 25- Closed

Monday, December 24th- Christmas Eve- Closed

Tuesday, December 25- Christmas Day- Closed

Monday, December 31- New Year’s Eve- Closed

• 1 Power Clean
• 1 Full Clean
• 1 Split Jerk
• THEN – 21-15-9
  • Wall Ball 20/14
  • Push Ups
  • Pull Ups

April 28 – For Time

• 500 M Run
• 150 Air Squats
• 50 Sprawls
• 500 M Run
• 150 Double Unders
• 50 Burpees
• 250 M Run
• 150 Sit Ups
• 50 Push Ups

April 27 – For Time

• 2 RNDS
  • 21 Pull Ups
  • 12 Burpees
  • 800 M Run
  • 2 RNDS
    • 21 T2B
    • 12 Deadlifts 275/185
    • 400 M Run
    • 2 RNDS
      • 21 Sit Ups
      • 12 Front Squats 185/135
      • 200 M Run

April 26 – 3 RNDS

• 500 M Run
• 30 OHS 95/65

April 25 – Front Squat 3-3-3-3-3-3-3

April 24 – 3 RNDS

• 10 Deadlifts 275/185
• 15 Ring Dips
• 30 Double Unders

April 23 – “Hope” – OR

• 400 M Run
• 21-15-9
  • KBSDHP 44/20
  • Sit Ups
  • Push Ups
  • 200 M Run
    • KBSDHP 44/20
    • Sit Ups
    • Push Ups
    • 400 M Run

April 21 – “Hope” – Fight Gone Bad Style – 3 RNDS, 1 Min @ each station

• Burpees
• Power Snatches 75
• Box Jumps 24
• Thrusters 75
• C2B Pull Ups

April 20 – For Time

• 50 Wall Balls 20/14
• 25 Deadlifts 225/165
• 1000 M Run
• 25 Deadlifts
• 50 Wall Balls

April 19 – “Elizabeth” – 21-15-9

• Clean 135/95
• Ring Dips

April 18 – 3 RNDS – 6 Min RNDS

• 400 M Row or Run (then with remaining time)
• AMRAP
  • 7 Pull Ups
  • 3 Burpees
  • Rest 3 Minutes

April 17 – 3 RNDS

• 500 M Run
• 20 Medicine Ball Cleans 20/14
• 30 Push Ups
• 40 Walking Lunges

April 16 – On the Minute for 12 Minutes – Max Weight

• 2 Full Squat Cleans
• 2 Jerks or Split Jerks

April 14 – Fight Gone Bad – 3 RNDS, 1 Min @ each station

• Wall Ball 20/14
• SDHP 75/55
• Box Jump 20 inches
• Push Press 75/55
• Row for Calories
• Rest 1 Min

April 13 – 15 Min AMRAP

• 9 Pull Ups
• 9 Front Squats 135/95
• 9 DB Push Jerks 50/30

April 12 – 3 x 800 M Run, Rest 2 Min – THEN

• 21-15-9
  • 2 Body Weight Movements

April 11 – 18, 15, 12, 9, 6, 3

• DB Push Press 40/25
• DB Front Squat
• 5 Burpees btwn each RND

April 10 – 15 Min AMRAP

• 400 M Run
• 15 OHS 95/65

April 9 – 5 RNDS

• 15 T2B
• 10 SDHP 95/65
• 30 Double Unders
  • Substitutions:
  • 90 Single Unders
  • 15 Jumping Air Squats
  • 15 KB Goblet Squats

April 7 – For Time

• 800 M Run
• 4 RNDS
  • 5 Athlete Makers 50/30
  • 10 Farmers Carry Jumping Lunges
  • 15 Mountain Climbers
  • 800 M Run

April 6 – 12 Min AMRAP

• 9 Wall Balls 20/14
• 6 Deadlifts 225/165
• 3 Burpees

April 5 – 3 RNDS

• 30 Med Ball Cleans 20/14
• 500 M Run

April 4 – 30-20-10

• DB Deadlifts 50/30
• OH Walking Lunges 45/25
• Chest 2 Thigh Sit Ups

April 3 – 4 RNDS

• 10 Front Squats 145/105
• 20 Pull Ups

April 2 – 5 RNDS

• 10 Power Cleans 135/95
• 10 Burpees

Big Spring Clean Challenge Dates:

• April 18th at 7 PM- Nutrition Discussion- How to Make Clean Eating Easy and Fun!
• April 21st – Fat Truck at Tamalpais CrossFit (still some spots available)
• April 23rd- Big Spring Clean Challenge Begins
• June 9th- Body Fat Truck Returns to TCF for Post Challenge Weigh In
• June 9th- Big Spring Clean Challenge Ends