Some of you know that I run another site that is dedicated to helping small gym owners. Fit-rilla.com is something I started in 2010 right after I opened CrossFit Mission Gorge in San Diego. There are a few blog articles from back in the day, but now I mainly interview successful CrossFit Gym owners via skype, record it and place it on the vast land of the internet for everyone to watch, listen and most importantly learn from. An added benefit is that I also learn a ton and get to implement all the goods at CFH. Over the years I have connected with some really amazing people, but last week was a memorable one. I interviewed Juliet Starrett, who is the wife of Kelly Starrett the founder of Mobility WOD and Author of The Supple Leppord. Juliet and Kelly both own San Francisco CrossFit and have built it up to one of the top affiliates. They have about 400 members and Diane Fu of Fu Barbell and Carl Paoli of Gymnastics WOD are coaches on their staff. I interviewed Juliet because she is the driving force behind the business.
Anyway, this is a longwinded intro into describing another cool venture that Juliet and Kelly have started called StandupKids.org. Their mission is to change children’s health by introducing stand up desks in schools. It seems simple and it is, that is the beauty behind it. But, there are also some amazing facts on how this can change the health of kids. “The average U.S. student is sitting an average of 4.5 hours/day at school and (for kids ages 8-18) an additional 7 plus hours/day in front of a screen, regardless of socioeconomic status. Combine that with time spent doing homework, sitting at the dinner table, and driving to and from school, and our kids are spending nearly 85% of their waking hours in sedentary position.” At the end of the interview I was able to make a $500 donation from CFH to Standup Kids. We try to support as many local Baltimore non-profits as we can, but I was inspired by the change this could have on our youth and I know Juliet and Kelly will do amazing things. Without your support and dedication things like this would not be possible. I can not be more sincere when I say…Thank You.
If you are not tired of listening to me on i-Tunes– check out Episode 7- Juliet Starrett- The Story Behind San Francisco CrossFit
(If you like her story and want to hear others then subscribe and leave a review!)
This Friday night we will not be having our regular 6:30 pm Class. We will be holding a CrossFit Total Event (Back Squat, Strict Press, Deadlift). More info on this tomorrow….but mark your calendars and get ready to lift heavy!
Strength WOD
Take 15 minutes to find a new 1 RM Push Press
(warm up with quick aggressive reps at a low weight, spend time here thinking about breathing, bar position and dip position before you move up)
WOD
50 Pull ups
*Every time you break/drop from the bar…run 400 M*
(You should not be running more then 4 times. That means your pull ups should be 10 or more each set. If you can not get 10+ during a set then seek out a coach for help. They will give you plenty of scaling options)
Fitness- 10 reps, run 400 m
RX-Pull ups
RX+ -Chest to Bar
-Rest 2 minutes
75 KB Swings
*Every time you break run 200 M*
-Score total time-
Fitness: 35/26
RX: 53/35
RX+: 70/53
Scaling options:
-Run 400 M after each set of 10, it does not matter when you drop off the bar.
-Run 400 M when you hit 20, 30, and 40, it does not matter when you drop off the bar.
-The idea here is to get big sets of pull ups, if the drop off the bar run 400 M thing does not workout for you, that is fine. Our goal, is a good workout, scaled to be the most effective for you.-
