Happy Birthday Chelsea!

Your birthday would not be complete without doing Murph:)


IS CrossFit a Sport?……….Absolutely Yeeeeeeeeesssssss

Have you ever played a sport growing up? Well if you have you know that there is a skill component and a conditioning component to most sports! On each team sport or individual sport there are training regimens set up by the coach and practices that are held. And depending what level you are competing at they can get pretty grueling. Now there are two different athletes–one that is going to do the bare minimum to get through practice, or the athlete that is going to practice before practice and after practice. Not all practice is physical, depending on your sport there can be a day of skill work, a day of strength, day of conditioning, and a day of mental toughness. In college playing tennis my schedule looked like this outside of practice.

Skill Day – 100 serves on the deuce side…100 serves on the add side before school.

Strength Day – Tuesday and Thursday workout with friend on basketball team in weight room.

Conditioning – Mon & Wed running stadiums and Las Gatos hills.

Mental Toughness – I would play players that where lower ranked on the team and give  them a 3-0 lead with them serving and I would try and come back and win the set.  If I did not win I would owe 20 suicide sprints the length of the two tennis courts touching each line. I did a lot of suicide sprints through my college years.

The point that I am making is that CrossFit is a sport and in every sport the biggest challenge is not the physical it is always the mental component of each sport. That is why I set up a penalty for me to get mentally tough through my training. This later paid off in big ways against major opponents .

Quick Story: We had a guy that was the number 7 guy on the team, but we only played 6 guys so he was the first alternate in every match. The strange thing was in practice he was able to beat everyone on the team but when it came to the match against other schools he would freeze up–some would call this choking under pressure. But I would look at his discipline to work on his craft. After practice he would only do what he liked to do and that was to just hit a lot of balls out of a ball machine or having someone feed him balls. He would never set himself up to play competitive matches against others. Mental toughness can only be taught by setting up pressure situations to simulate real live competition.

What do you need to get better at?

Do you look at practicing on weaknesses  as an opportunity to get stronger? Or do you look at it as punishment?

Don’t let others discourage you, just remember the work that you put in will always pay off!

Ascending burpee ladder for 27 Days.

Starting Friday April 4th – Wed April 30th.

They can be broken up through the day,

Except 50,100, and 150 are for time:)


1st day 10                            14th day 100           27th day 170

2nd day 20                           15th day off

3rd day 30                             16th day 100

4th day 40                             17th day 110

5th day off                             18th day 120

6th day 40                             19th day 130

7th day 50                             20th day off

8th day 60                             21st day 130

9th day 70                             22nd day 140

10th day off                            23rd day 150

11th day 70                           24th day  160

12th day 80                           25th day  off

13th day 90                           26th day  160

Upcoming Events

Watch Video  Pose Running ESPN

CrossFit Endurance

Hello CF2S members our CrossFit Endurance class will be on Tuesdays  at 6am and will also be on Saturdays at 8am.

We teach our Athletes that endurance training is much more about going hard than it is about going far (LSD training is dead!). The phrase “Do it Right, Do it Faster, Do it Longer” serves as a mission statement of sorts for our endurance training program. Forget marathon training that translates into running 40 miles per week and feeling weak and/or injured throughout. Training for an endurance race doesn’t have to be a part-time job that negatively affects all other areas your life. We will work with you to become more efficient, stronger and faster. We think you will even, gasp, enjoy the journey.


($50 Extending due date to  April 12th…..We only have 2 out of 12 spots available)

Attention Crossfit2Serve Members and Friends:

It’s time to get the plan for

Ragnar Las Vegas 2014! Race Date: November 7-8

Those of you that are interested in being on our team a deposit of $50 is due on April 12th, 2014 and the remaining $65 is due in June!

  •   Ragnar is a 30-36 hour run performed by a 12 person relay team.
  •  Different length legs are available to suit the level of different runners.
  •  We will be training together throughout the year to build up to this.Come and find out how we can come together as a community and take this challenge on.
  • This race will cover 198 miles that will be divided amongst 12 people in two days ! It is important to start training with our Endurance team on Tuesdays and Saturdays.






For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
1 mi run