CrossFit For Hope: Cures!

It’s about time we had another get together in the backyard and I can’t think of a better reason than this.

The Workout is actually great for the backyard in it’s format and it will allow us to work together! We will be holding the event the weekend after Independence Day: July 6th, 2013. Here it is:

3 rounds of:

Burpee-Power Snatch-Box Jump-Thruster-Chest to Bar Pull Up

There are standards with weight and height of the box, however, scaling is essential in making sure everyone completes this workout. If you take a little time to look at the movements you can see it is a great combination of skill and conditioning. Both are challenging in their own way and this is a great way to test your fitness as well as do something for a greater purpose.

This year I would like us to participate in the fundraising as well. If you go to the CrossFit for Hope website you can register to create a page where you can get sponsors and donate. If you want to donate you can donate through my page or directly through the homepage. Take some time to read about the mission of CrossFit for Hope and what events you can plan for in the future.

If you are planning on participating in the workout I will be making a minimum $5 buy in. Obviously, that will be going directly towards Hope and if you want to make a donation through my link above then the fee will be waived. This will be the first time anyone has ever been charged at the garage and I think, it is only fitting that it goes towards a good cause!

Hope everyone is having a great summer and is signed up for at least one competition with their friends!

All the best, Nick.



3 Realities of my 2013 NorCal Regionals

First: CrossFit is a Team Sport

My life is defined by my family and friends, and this weekend I was carried by them. My caring parents who fixed my body, and kept me healthy. My loving girlfriend who kept me smiling. My devoted coach who always had a beer in his hand, and the best group of friends I could ask for, cheering me on. I am lucky that everyone who helped me actually enjoys watching people exercise. Instead of saying there are to many people to thank, I will just thank you personally when I see you next. Summer has begun, and I plan on enjoying my last one before graduating college with all of you. Also, thank you to the athletes who supported me while I still worked through the workouts. Team Sav-Up is going to be busy this year! “If I have seen farther than others, it is because I was standing on the shoulders of giants” Isaac Newton

Second: Beyond Impressed

If you weren’t there this weekend you really missed something quite impressive. The event was massive, and I was not expecting it to be. I take my hat off to the team that set up the event, and the staff that made it run smoothly. Correct me if I’m wrong, but I did not see one hiccup in the schedule the entire weekend. Additionally, I was very impressed by the venue. I feel like the stadium was perfect for a CrossFit competition. Even more impressive than the stadium, staff, and event planning was the athletes themselves. There was only respect, and mutual understanding between everyone. We all felt the effects of the weekend, and in turn wanted to support each other. The coach, friend, sibling, etc in us came out because everyone’s true character was brought out as each workout made us dig a little deeper. Congratulations to every single athlete who stepped on that floor. I want everyone to know that I am very impressed by your abilities.

Third: Check Yourself!

I am humbled. I actually thought that I could hang with the big boys. However, I was only exposed to the fact that I am not yet near the top of this sport. I was destroyed by mid Saturday, and it is simply because I don’t train correctly for this type of test. The guys on the right in the picture fall down after their workouts completely destroyed, and get back up to crush the next workout of the day. The guy on the left falls down after a workout, and can’t even walk back to his tent. The team that puts these regionals together are on point. Last year I was checked by the first workout of the open. This year I was checked by the magnitude of what a regionals weekend entails. It is clear to me now that one workout a day for 330 days of the year isn’t gonna cut it at the regional level of competition.

Overall I am truly happy that I was able to experience this past weekend. I will always remember the lessons learned, and the great memories that came from it. I am excited to enjoy a summer with my family and friends, and if you are ever in the area please don’t hesitate to contact me to come workout. You can find me in Sonoma teaching kids how to air squat.

All Photos courtesy of CrossFit Inc

Video Submission

An option for submitting your score during the Open is to post a video of the workout. It’s a simple way for any athlete to validate their score and the only way to see what score the athlete’s workout actually deserved. Here’s an example of an athlete who posted a video of his workout. Maybe you’ve hear of him…

Judge: Ben Smith does Open 12.4 | CrossFit Games.

This year I, along anyone who would like me to upload their video, will be doing a video submission and I’d like to make it clear as to why. First, it leaves no question as to what level of fitness I expressed in the workout. Form, reps, standards and any other questions can be answered simply by viewing the workout. Secondly, I think it makes the Open experience a better one. In the Ben Smith video above we get the CrossFit experience of what his Open was like instead of just seeing a number. It’s supposed to be fun and I plan on having plenty of it.

The only disclaimer I have to make is, that technical mistakes do happen. We won’t let mistakes happen on the submission guidelines, but sometimes. . .  it happens when you are working with videos online. I won’t let this post get in the way of validating someone’s score that I saw them get just because the video doesn’t download or youtube won’t let me go longer than 15min. The Open is 28 days away. Look forward to it! This is going to be a fun 5 months.

One more thing: Anyone calling what an Open wod is going to be? I’m thinking 5 minutes of air squats with a 6 inch jump. Drop a comment if you have one.

CrossFit Kenya Initiative

If you haven’t heard of the Kenya Initiative or CrossFit for Hope it is time you read about it now. CrossFit Kids has started these and other programs to prove what is possible with the support of the community created through CrossFit.

Every initiative they support this affiliate will support.

Go to the home page Here

Please go through and read some articles to learn what has been done and what still needs to be done. Here is a quick summary.

CrossFit Inc. is involved and committed to making people’s lives better in the 250 square-mile rural area outside of Mombasa, Kenya. Education, food and water are three major concerns these people need the most help with. We are creating realistic, self-sustaining solutions to everyday problems faced by the African families. CrossFit is providing opportunities for them they otherwise would not have. Through our affiliates’ efforts, which is the global community of CrossFit, this has become possible. We provide no handouts. Only through commitment and investment do we begin to help the people, who in turn create solutions that stand strong for generations to come.

Donate Here to CrossFit Sav-Up’s page or anyone else who has an account.

Weight Loss For Warriors

Mike Medeiros has brought this event to my attention and I wanted to share it with everyone. Although most of us haven’t signed up WE still should support those who are!

You can sponsor an athlete here

Here is the info on the event…

It all began on Jan. 1, 2013!!! Happy Holidays

The Process

The process is pretty simple.
- The weight loss challenge lasts for a period of 90 days.
- Prior to, and during the challenge, participants will solicit per pound or flat donations from family, friends, and co-workers.
- At the end of 90 days all money raised goes to the aforementioned charities supporting families of soldiers killed in combat.
- After deciding to take part in the challenge and see it through, click on this link and register with your appropriate team;

A donation page has been set up on the website listing each participant; . This link can be forwarded to any donor wishing to make either a flat, or per pound donation. All donations are tax deductible, and a tax ID and receipt will be provided through 31Heroes.

I want to thank you for agreeing to take place in such a meaningful challenge. Often times people wonder what they can do to help military families, now is the time, and this is the place. Please take time to look at the charities we sponsor, all have outstanding ratings, and all the staff for Weight Loss for Warriors are volunteers. There is no overhead, money raised goes to those who need it.


The Hopper, the Open and 1 on 1.

CrossFit – The Hopper: Balance of Modal Capacity – YouTube.

The message of the hopper is to address our fear of what we suck at but have to perform anyhow without time to adjust. The Open is a great example of testing your fitness. Besides the burpee workout, which we all feel is coming again, the wods are unknown and unknowable for the most part and they cover a pretty wide variety of movements. For some of us the movements may pose no problem, for others there will be one movement in particular that is a weakness and for those new to CrossFit anything will be challenging. It then is, undoubtedly, important for us to take advantage of the time we have left before March 9, 2013 to attack whatever it is we fear coming out of that hopper.

So let’s be realistic. There have already been two years of Open which give us something to research. Which movement from previous Open wods make you  nauseous right now? Or, if not a weakness think about it’s standards. Running would be hard to set a standard for internationally. Rowing would pose a problem with the camera… and not everyone has a rower. Kettlebells, dumbbells, and other misc items not owned by every CrossFitter still have the potential to be in the Open, yet, they have not in the past. So, if you sit down and think about your serious woes in that hopper you can set yourself up for almost guaranteed success by working on them now.

Success is not defined by your placing. In some cases it can be, but more importantly, I think, we all just want to succeed in some type of personal achievement that day. The Open, luckily, take place in our comfortable and safe gym. There is no penalty for ‘failure’. Therefore, it is only necessary for you to conquer whatever faces you each Wednesday night. If it’s light… surprise yourself. If it’s heavy… set a PR. Stick to the standards of each movement!

Movement should not be altered by the parameters set by HQ during the Open. If you sacrifice all the time spent of dialing in your form you might be a little regretful once it’s over (see Fran video). So spend time on the movement leading up to it. This might seem like a no brainer, but I have to say it. OHS have a good shot of being in the Open. So when you practice this movement practice your positioning and your thoracic mobility coupled with your midline stability during squats with a PVC pipe. Don’t just throw on 115 lbs. and see how many you can do.

Where am I going with all this? My hopper kryptonite is the burpee. I wish I could go to a coach and ask for help, but, honestly, I just have to suck it up and condition more. However, if your kryptonite is a little more skill/technique based and can be practiced more, I am itching to help you. Pick a day, 1 or 2 movements and where we can meet and I would be more than happy to help you progress in whatever it is that ails you. Bring a positive attitude, a little bit of thought on your movement, probably your lifting shoes and we’ll make it well worth our time. Leave a comment or send me an email.

One final thing. If you know a good burpee coach give me his number haha.