April 2016 Community Updates

Cinco De Beast Mode This Sunday, 5/1 @ 1PM

There’s still time to register for the Cinco De Beast Mode charity WOD. Team Marvelous CrossFit is performing the WOD this Sunday, 5/1 @ 1PM during Open Gym. Sign up to support a good cause and get a really cool shirt! Register with coupon code “GOLD” for $10 off, here’s the link:

http://reblca.com/cinco-de-beastmode/

Expanding Coaches WOD To 90 Minutes

We’ve received feedback that athletes like the Coaches WOD offering. Since Coaches WOD offers a bit more intensity than Level 1 programming, we learned that 60 minutes is a pretty narrow timeframe to allocate to the class. 

So, starting in May we’re going to pilot a 90 minute Coaches WOD that runs from 5:00-6:30PM on Fridays. This means Level 1 will be shifted back 30 minutes and will now be held from 6:30-7:30PM. 

We’re hopeful that more of you will join us for Coaches WOD as it’s truly enriching for us to work out with you.

Remember, you don’t have to be the most hard core CrossFitter to come take the class. You simply need to have a solid knowledge of all CrossFit movements and understand that since we’re doing the WOD with you, there will be less coaching and more doing.

Adding 7AM Level 1 Classes

Starting Monday, 5/2, we are piloting 7AM Level 1 classes and are going to offer it on Mondays and Wednesdays. While this class is open to everyone, we’re hopeful that some of you 6PM folks will shift your workout schedule to the morning in order to relieve some of the congestion at that 6PM Level 1 slot. ;)

Evaluating The 8PM Level 1 Classes

We’ve offered the 8PM Level 1 class on Mondays and Wednesdays for several months now and attendance has generally been low the entire time we’ve offered it. We’re hopeful to keep the class going but need at least 5 athletes to attend it regularly in order to continue offering the class at that time. #SaveThe8 by attending the class and getting it in with your peeps who are hopeful to keep the class going. 

New Rule For Handstand Push-ups

We believe strongly in transparency, and during the month of March we experienced a higher injury rate than normal. After reviewing the programming, our hunch is that it could be attributed to Handstand Push-ups. Moving forward, we are implementing a new rule that you are only allowed to perform HSPU (in any form) during a WOD if you can safely and effectively demonstrate 3 STRICT Handstand Push-ups. We know this will require some of you accustomed to doing HSPU to now do non-HSPU variants during the WODs and we hope you understand that safety and injury prevention is our number one priority. If you have any qualms with this new guideline, please reach out to us as we’d love to hear your thoughts. 

Hunting For A New Home

It has been nearly a year and a half since we started looking for a new home and unfortunately, the search continues. Turnover is low in Burlingame, but we’re hoping something awesome will come available by the summertime. Until then, we’re going to continue expanding the schedule and testing new strategies to serve you in the best manner possible in the space we have. :)

Marvelous Coaching Accelerator Program

Of all the CrossFit gyms in the Bay Area, we have the second largest coaching staff (the only staff bigger than ours is NorCal, which has 4 B2C locations in the area). While we are always on the hunt for new talent, we also recognize the importance of developing the talent we are already blessed with.
So, instead of opening the up the annual Marvelous Coaching Accelerator Program to the general public, we’ve invited a few specific individuals to apply for the program. These individuals represent specific attributes that we are in need of on the team. The program officially kicks off next month and we'll announce the program participants at that time.

Fearless Communication

We encourage you to share any thoughts or feedback you have on what we’re doing well, and how we can improve. Your feedback is vital to helping us increase our value to you. Please email your thoughts to team@marvelosucrossfit.com - we’re standing by! 

Building Bodyweight Skills: March Programming Notes

Breaking From Barbells

This month we're focused on developing Gymnastic/Calisthenic Strength. There are tremendous benefits to strength training using only body weight, including the increased potential to develop muscle types that aren’t as well addressed when working with barbells.

In a nutshell, there are three muscle-fiber types in the body: Type I, Type IIA, & Type IIB. Gymnastics has a higher propensity to develop muscle Type IIB, which generate the most power and force. In addition, gymnastics training requires the body to work in perfect unison, and demands a tremendous amount of balance, flexibility, and strength to be expressed.  

It’s All About Progressions

When training with barbells, you can easily increase or decrease the intensity by changing the weight. If something is too heavy, simply drop some weight and get back at it.

Gymnastics is a completely different animal in that we need to be able to identify the appropriate progression that will enable you to build capacity in a safe and effective manner. Since you are leveraging your own body weight to complete movements, you need to be able to understand how levers work in order to manipulate the load to feel lighter or heavier.

Here’s a couple examples:
If standard push-ups are too difficult, you can do push-ups off of an elevated surface (like a box) to decrease the load angle and make the movement possible. If Toe-2-Bar is too challenging you can perform Knees-2-Elbows in order to build the baseline strength required to eventually execute the T2B.

We will be showing you a tremendous number of progressions for each strength movement - aim to pick a progression that enables you to perform 3 sets of 5 reps successfully.

The Little Things Count

One thing to keep in mind is that every single body part has a place regardless of what the movement is. Part of the goal of most gymnastics movements is to create tension in the body (this helps with balance and rigidity). A common fault I see is when athletes fail to point the toes away from the body in movements like the pull-up, handstand, and hollow rock. Pointing the toes activates the quads and if you’re guilty of this not doing this regularly, you’ll probably start to cramp the first few times you give it a try. Stick with it, and in time you will bloom like a beautiful flower. 

Feedback

Per the usual, if you have feedback to share hit me at ranier@marvelouscrossfit.com. I am waiting to hear from you. :)

Coach's Notes: September 2015 Programming

Training For Strength

Our programming focus for September is Strength development - lifting heavy weights at a slow(ish) pace. If you haven't already downloaded this quarter's programming, you may do so here:

Marvelous CrossFit Burlingame Q3 2015 Programming

What Is Strength

Strength is simply the production of force. In training, this force is applied against gravity and performed with heavy weights at a slow pace and low reps. Strength training results in the ability to lift heavier weights, bigger muscles, and higher raw force production. The best measurement for absolute Strength is the 1RM.

Why Develop Strength?

Strength training is an important pillar of any well rounded fitness program. Going heavy burns fat, increases muscle size and density, hardens bones, and strengthens tendons and ligaments. It's also an excellent way to stimulate the central nervous system and force the body to adapt (grow). 

Example Movements

Here are some movements you can expect to perform this month:

Barbell & Dumbell

  • Tempo Squats
  • Tempo Deadlifts
  • Tempo Presses
  • Deficit Deadlifts
  • Stiff Leg Deadlifts
  • Lunges
  • Bent Over Rows
  • Pendlay Rows
  • Bulgarian Split Squats
  • DB Front Raises
  • Shrugs
  • Wrist Curls
  • Good Morning
  • Glute Bridge

Gymnastics

  • Strict Pull-ups
  • Strict Push-ups
  • Strict Toe-2-Bar
  • Strict Dips
  • Strict Handstand Push-ups
  • Wrist Push-ups
  • Typewriter Pull-ups
  • Around The World
  • Pistol Squats
  • Planks
  • Hollow Holds
  • Superman Holds
  • Ring Supports
  • Skin The Cat
  • Ab Roll-outs

Specialty Movements

  • Loaded Carries
  • Turkish Getups
  • Loaded Pistol Squats

What To Expect

The general pace of classes is a bit slower compared to last month. Not only do we aim to increase the load but we may also purposefully change the pace at which an exercise is performed - time under tension is an important factor in developing strength. We encourage you to "go heavy" for both the strength pieces and WODs, assuming you are able to maintain proper form and technique. If you are still relatively new to CrossFit, as always please listen to your body and take a rest day when needed. 

Event: Diane Fu Barbell Clinic

Bringing One Of The Bay Area's Best Coaches To The Box

This Winter, we're partnering with Diane Fu of FuBarbell to bring you an awesome day of Olympic Lifting. It's an intensive, 8 hour seminar focused on Snatch and Clean & Jerk proficiency. The day is largely active with movement and drills to learn technique separate by brief lectures to cultivate understanding of basic principles of Olympic-style weightlifting, technique and practical programming for either the CrossFitting athlete or beginning
weightlifter. 

Course Curriculum

9AM-1230PM
1. Introductions
2. Fundamental Principals of Olympic-style Weightlifting:
a. Framework
b. Bar Path/Theory
c. Terminology
3. Mobility Considerations for the Weightlifter Part 1

1230PM-130PM
4. Snatch:
a. Points of Performance (POP)
b. Snatch Progression
c. Free Lift: Snatch

130PM-230PM
5. Lunch

230PM-4PM
6. Mobility for the Weightlifter Part 2
7. Clean&Jerk:
a. Points of Performance (POP)
b. Jerk Progression
c. Clean Progression
d. Free Lift: Clean&Jerk

4PM-5PM
8. Putting It All Together:
a. Olympic-style Weightlifting: Prioritizing Movement Development in
Strength&Conditioning
b. Programming Considerations
9. Q&A

Spaces are limited and to secure your spot, please click this button:

Here's more about Diane:

Diane Fu moved to San Francisco, CA in 1998 where her journey in physical culture would begin. Having always had a fascination for all things gym, she knew she wanted to stick close to her passion and be involved in the human movement revolution. From 1999 to 2002, Diane grew roots in the commercial fitness industry as a personal trainer helping people reclaim their health through improved fitness and improved body composition change. From 2002 to 2007, her career took a slight turn and she took on a leadership role in managing various health club brands and helping other personal trainers spread their passion for health and fitness.

In 2007, a new opportunity came along. Diane met the co-founder of San Francisco CrossFit – Dr. Kelly Starrett. She would later join Dr. Starrett and his team at San Francisco CrosSFit in 2008. At around this time, Diane discovered the sport of Olympic-style weightlifting where she delved into weightlifting full time and actively competed from 2009 to 2011. Her passion and dedication for the sport earned her a spot to participate on a national level. Diane now continues her work as a Strength & Conditioning Coach at San Francisco CrossFit and is also the Founder of FuBarbell club -- a concept established in 20011 to create a bridge between the weightlifting world and anyone else interested in getting involved with the iron game.

Q2 Programming Has Arrived!

A new quarter of programming has arrived and includes: a new Marvelous Capacity Challenge, Double Under progression, and MetCons utilizing work-rest ratios to help improve your work capacity!

Download and review the programming, then let us know how you feel about it. :)

Read More