Tamalpais CrossFit

2012 Holiday Schedule

meshelle — Fri, 13 Jan 2012 17:00:00 +0000

Below is our Holiday Schedule for 2012. Please check back often as class times may change.

Monday, January 16- Birthday of Martin Luther King, Jr.- Full Class Schedule

Monday, February 20- Washington’s Birthday

Monday, May 28- Memorial Day

Wednesday, July 4- Independence Day

Monday, September 3- Labor Day

Monday, October 8- Columbus Day

Monday, November 12- Veterans Day

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

Monday, December 24th- Christmas Eve- 8 & 9 AM Only

Tuesday, December 25- Christmas Day- Closed

September- December 2011 CrossFit WOD Photos

meshelle — Tue, 03 Jan 2012 01:42:40 +0000

Check out some great photos of our Competition Training, Thanksgiving, Fran For Families and much more!

New Happenings for the New Year at Tamalpias CrossFit in San Rafael

meshelle — Mon, 02 Jan 2012 05:18:34 +0000

Happy New Year everyone, you may notice that there have been some changes around TCF…

Bar Code Scanning- Clients will now be in charge of scanning their bar code (located on your Work Out Journals) before class. We will give a tutorial before each class but we are sure you will find this very easy and maybe even a little fun…

New On Ramp Classes- Starting in January, all people new to CrossFit will need to go though 3 quick, yet informative On Ramp Classes. These classes are based on the 9 foundational moves of CrossFit and will give the athlete a better understanding of what CrossFit is as well as give them more confidence when entering the class. For more information, please visit our Getting Started page.

We are so excited for 2012 and all the fun that is in store for us! Happy New Year!

Tamalpais CrossFit Holiday Tip #2

meshelle — Thu, 22 Dec 2011 20:12:06 +0000

Take care of yourself from the inside out because what you eat is more important than what you lift!
There are 24 hour in a day and you spend one of them in the gym, that means, you have 23 hours to make good choices (and to make poor choices). Nutrition is the key to every aspect of our lives, it affects our energy levels, our recovery, and our overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.”

When planning your 2012 Resolution, make it one that will effect your health from the inside out…weather it be cutting out the sugar, eating only organic or reducing (possibly removing) your alcohol intake, all these choices will make your time spent in the gym more rewarding physically from the inside out!

Happy Holidays!

Tamalpais CrossFit Holiday Tip #1

meshelle — Wed, 21 Dec 2011 20:03:27 +0000

Work on what you hate, not what you love… We all have moves that we could improve upon, I maybe the worst offender…I could Snatch until the cows come home, but thats not going to help me with my Double Unders or make it easier to breathe during those long Met Cons. In setting your fitness goals for 2012, don’t avoid your weaknesses, spend time with them, get to know them and soon you will love them.

If you need help perfecting those Muscle Ups or Hand Stand Push Ups, ask a coach to give you 3 progressions to work on. Take 5 minutes after each class and I guarantee you within 2 weeks it will be BAAAAMMM~ hellllooo Muscle Up!

If you want to be the best human being you can be, start small and celebrate your accomplishments!

Happy Holidays!

December 2011 CrossFit WODs

meshelle — Tue, 06 Dec 2011 20:40:42 +0000

December 28 – Snatch Balance – 1 rep Max Weight – THEN 5 RNDS

9 Deadlifts 135/95
6 Hang Power Snatch 135/95
3 Overhead Squats 135/95

December 27

800 M Run
30 Power Cleans 135/95
400 M Run
20 Power Cleans
200 M Run
10 Power Cleans

December 24 – 12 Days of Christmas

1 Crane Sprint
2 Thursters 135/95
3 Power Cleans 135/95
4 Burpees
5 Jumping Lunges
6 Pull Ups
7 Sit Ups
8 Push Ups
9 Air Squats
10 Wall Balls 20/14
11 KBS 53/35
12 Sprawls

December 23 – Grindy

10 Clean & Jerks 135/95
5 RNDS Cindy
10 Clean & Jerks
5 RNDS Cindy
10 Clean & Jerks

December 22 – 5 RNDS

12 Power Snatches 95/65
12 Over Head Static Lunges
400 M Run

December 21 – Back Squat 3-3-3-3-3-3-3 THEN

100 Burpees for Time

December 20 – 8 RNDS or 40 Min AMRAP

8 Calorie Row
8 Push Ups
8 Wall Balls 20/14
8 Slam Balls 30/20
8 Pull Ups
8 Box Jumps 24/20
8 Sit Ups
8 Jumping Lunges

December 19 – Thruster – 1 Rep Max – Off Racks THEN

30 Push Press 135/95
500 M Run
30 Push Press

December 17 – 20 Min AMRAP

9 DB Power Cleans 50/30
9 Pull Ups (sub Jumping Pull Ups)
18 Double Unders (sub 9 Jumping Squats)
9 Calorie Row
100 M Sprint
9 Box Jumps 24/20
18 KBS 53/35
100 M Sprint

December 16

December 15

December 14 – WOOD

December 13 – 5 RNDS

3 Push Press – Max Weight off Racks
7 Burpees
14 Pull Ups
Rest as Needed

December 12 – 4 RNDS

7 Hang Squat Cleans 155/105
21 Sit Ups
Loop Run

December 10

December 9 – Nicole – 20 Min AMRAP

400 M Run
Pull Ups – Max Reps

December 8

750 M Row
50 KBS 53/35
50 Back Extension
50 Wall Balls 20/14
50 Sumo Deadlift High Pulls 75/55
50 DB Push Press 30/20
50 Toes To Bar
800 M Run

December 7

400 M Run
OHS Max Rep 135/75
Clock Hits 5 Minutes
400 M Run
Front Squats Max Rep 135/75
Clock Hits 10 Minutes
400 M Run
Back Squats Max Rep 135/75
Clock hits 15 Minutes – WOD OVER

December 6 – Fight Gone Bad

December 5 – 3 RNDS

18 Deadlifts 225/165
18 DB Power Cleans 50/30
18 Over Head Walking Lunges 50/30 – 9 On Left Side, 9 On Right Side

December 3 - Fran

December 2

800 M Run
Rest 2 Min
800 M Run
Rest 3 Min
800 M Run

December 1 – On the Min for 12 RNDS

2 Full Cleans- Max Weight

Best of the Bay

admin — Tue, 06 Dec 2011 17:40:37 +0000

Best of the Bay- Watch our Best of the Bay video to get a better understanding of what CrossFit is.

Thanksgiving Holiday WODs

meshelle — Tue, 22 Nov 2011 21:29:44 +0000

We will have one class on Thanksgiving from 8 am- 9:30 am! Here are some fun WOD’s to do whilst we are closed for the Holiday on November 25th, 26th and 27th. Invite some friends to the local track or to your garage and have fun!! Don’t forget to warm up properly!! Happy Thanksgiving everyone!!

WOD #1:

400 M Run
12 Burpees
400 M Run
24 Jumping Air Squats
400 M Run
36 Sit Ups
400 M Run
48 Push Ups
400 M Run

WOD #2

20 Min Run for Distance

Run for 20 Minutes lunging 20 steps every 1 minute.

WOD #3

10 rounds
Sprint 100 meters
Walk 100 meters

Fran for Families

meshelle — Fri, 11 Nov 2011 23:43:30 +0000

On December 3rd Tamalpais CrossFit will host Fran For Families, a charity workout with proceeds being donated to Adopt a Family of Marin whose mission is to prevent homelessness and provide stability for families in crisis, especially during the Holiday Season.

Here are the details:

The workout- FRAN- 21-15-9 Thrusters 95/65 & Pull Ups (scaling available)
Suggested pledge of $50 for participation (all donations are excepted, no matter how big or small). Download Sponsorship Form here FranForFamiliesPDF.
Pledge of $100 or more gets you an event T-shirt
Event will run every 15 minutes starting at 8:15 AM and will end once everyone has had a chance to participate.
If you choose to donate directly to Adopt a Family of Marin, please follow the link below and bring your receipt to the event.

Lets join together and show our support for those in our community that are in need! This event is open to everyone, tell all your friends and fellow CrossFitters. You just need to donate in order to participate! Together we can make this event spectacular!

Adopt a Family of Marin is a 501C3 non profit that provides subsidies for rental assistance, security deposits, utility payments, food vouchers and auto repair. By providing basic assistance to families, they help prevent the dangerous slide into homelessness for many families who would otherwise be without help. They take immediate actions to help families stabilize their lives. Adopt a Family of Marin works with parents to develop goals, make action plans and follow through toward a better life.

For more information or to donate directly, please visit AdoptAFamily.org

Competition Training for the CrossFit Open… or Just for Fun

meshelle — Wed, 09 Nov 2011 19:30:07 +0000

Our competition training is really growing with lots of new faces and friends. The CrossFit Open starts February 22nd and we want to be ready to hit it hard. If you are thinking about competing in the CF Open or if you are just interested in taking your fitness to the next level, come to a class and see what we are all about!

Competition Training meets on Saturdays at 7 am and Wednesdays at 4 pm and there is a chance to make up missed WOD’s at Sunday’s open Gym from 9-11.

Below is a PDF of our training schedule, we are really looking forward to the next few months!

TCFcompetitionTrainingNov,Dec,Jan.Feb