Tracy has been a dedicated Brand X member since 2006. She decided to ramp it up in her CrossFit classes about 1 1/2 years ago. She has made stellar progress with her fierce determination. Anyone at the gym can tell you of Tracy's amazing and inspiring progress. Tracy recently told me that her favorite workout is Grace, in which she has a rockstar time of 6:43. Continue the great work Tracy!!

Yes, the rumors are true! Kelly Starrett's Movement and Mobility Certification is coming to Ramona on November 20th, 2009. If that date sounds familiar it is probably because you have heard about the CrossFit Kids Certification on November 21st and 22nd. Now it is super convenient to hit the CrossFit Kids Certification as well as the Movement and Mobility Certification! If you have not already registered for Kelly's you may do so here:

Movement and Mobility Certification

And if you have not already registered for the CrossFit Kids Certification that weekend, you may do so here:

CrossFit Kids Certification

Just to tickle your ears, here is a preview of what Kelly's Certification holds in store for you:

This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

What does this seminar really mean to me?
Improve Your Fran Time, Squat More, Improve Your Overhead Capacity, Remain Injury Proof, Increase Your Area Under the Work Capacity Curve, and How to Understand and End Your Athletic Pain.

Seminar Goals:
Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work and force outputs.
Understand movement compromise strategies for specific movement outcomes.
Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training.
Develop effective abdominal/spine stabilization strategies
Understand and apply neuro-muscular stretching methods
Understand methods to improve overhead positioning and efficacy
Develop methods to address common myo-fascial pain/dysfunction
Understand how to treat soft tissue injuries
Develop better movement preparation strategies

Just a reminder that we will be holding just one CrossFit class this Saturday at 8:00 am due to the CrossFit Kids Certification. Hope to see you at 8:00!

Bob has been an incredible source of encouragement and motivation at Brand X. He always comes in with a smile on his face and gives 110% in every workout! Grandpa Bob was gracious enough to answer a few questions about his experience with CrossFit and Brand X:

When did you start CrossFit?
My son and grandson started about 5 1/2 years ago and then I began about 4 years ago.

What made you decide to join?
I live with two studs. My son and grandson totally motivated me. They both have been an encouragement and have got me from walking 20 yards to being able to go around two buildings (400m). In fact, I ran around the buildings this morning!

What makes you keep coming back?
Again, being with two studs in the house. They always ask me what I did for my wod that day. I also feel good and enjoy going. Young David (my grandson) is a huge motivation.

I went to Torrey Pines beach and walked all the way to the end of Del Mar beach, only took me 1/2 hour. I used to be unable to walk that distance and if I eventually made myself do the walk it would take me over an hour. That is why I keep coming back to CrossFit.

I would like to note that later in the day I received this email from Bob Shanahan:
The people I've met at CrossFit are the nicest people I've met anywhere. The instructors are awesome and that has a lot to do with my motivation. Of course the exercises are great, too, except burpees!


Broad Jumping!


Grandpa Bob completing his sit ups

Coach Greg Glassman, founder of CrossFit, will be holding a CrossFit 101 at Brand X on August 24th from 9:00 am - 2:00 pm. He will be lecturing and holding an open discussion for questions ranging from CrossFit programming to implementation to the black box theory. Please do not miss this incredible opportunity! Speak to a Brand X trainer for more information.

Brenda Dolan has been a faithful CrossFitter for many years. It has been a joy to have her spunky personality in class and to watch her put 110% effort into EVERY workout.
Brenda was gracious enough to answer a few questions for us:

How were you introduced to CrossFit?
I was introduced to Crossfit by Mikki and Jeff, when our boys started playing traveling soccer together. My husband bought me a 3 month membership to start and see how I would like it. I had been complaining that I was getting fat and out of shape and had no time to workout because of busy schedules with kids and work. I started almost 4 yrs ago and loved it from the beginning, I was hooked! Then I got my family to join me, now we are all hooked on Crossfit.

What was the defining point for you to get serious with CrossFit?
I think I started getting serious when I started doing private lessons with Mikki, and she made me see that I could lift more weight and be faster and stronger.

What are some goals you have set and accomplished?
Pullups, pushups and running. My upper body was the weakest when I first started and had to modify pull ups and pushups, now I can do them well. Running was and still is a huge challenge for me, I never liked and still don’t. When I first started a Brand X, I could barely run around the building (200M) without stopping, now I can run a mile without stopping. Another goal was to be able to do Big Dawg WODs as Rx’d for women, and I can do most of the WODs this way.

What are some future goals you have set for yourselves?
To be able to do Big Dawg WODs and girls or heroes WODs as Rx’d in underdawg times. Haha!
(You can do it Brenda!!)

Anything else you would like to add?
I love that I am in the best shape of my life at the age of 41. I feel fit and strong!


Group photo!! From left: Brenda, Alison, Paula & Karen


Getting some triple extension in the Snatch


Nice finish!!!

Thank you so much for all of those who came out on Saturday July 18th for the fundraiser for LEO Shawn Webb! It was an incredible morning with insurmountable energy. Thank you to the folks from the Poway Sheriffs Dept, CrossFit 949, CrossFit Pride, Escondido PD, El Cajon PD, Harbor PD, Border Patrol and all the members from Brand X who drove all the way up to workout and support the Webb Family. It was truly appreciated.
Here are a few of the top numbers from "Shawns" Workout:

Connor & Jake
1:18, 3:43
Total: 579 points

Nichole, Allison & Rachel on the run
3:17, 3:51
Total: 504 points

Adam & Bob
1:26, ??
Total: 503 points

Alex & Chris
1:29, 1:18
Total: 519 points

Jeff & Dan
1:23, 2:25
Total: 477 points

If you missed the fundraiser on Saturday then no worries! CrossFit 949 will be conducting the same workout on Saturday, August 1st. They are a stellar gym with incredible heart located in San Clemente. For more information check out their website at: http://www.crossfitsouthsanclemente.typepad.com/


Jeff at the top of his muscle up


Jeff carrying Dan and Bob carrying Adam during the Partner Carry


Nichole, Allison & Rachel completing the Partner Carry


Matt pushing hard at the top of his bar muscle up!

Paula is a wonderful athlete who has made incredible strides in CrossFit. She is a joy to have at Brand X with her positive, enthusiastic personality that is so contagious. Congratulations Paula for all your hard work and determination in CrossFit!

Here is what Paula had to say about CrossFit at Brand X:
I have been doing Crossfit for 16 months now and attend 3-4 times weekly. I was a runner for 30 years and always had strong legs, but I had no upper body strength whatsoever. Crossfit has definitely improved my overall strength and conditioning. My first goal was to master pull-ups and that took me 3 months. Rope climbs were another goal and that came shortly after the pull-ups. My future goals (and this could take years) are to master the muscle-up and handstand pushups against the wall. I have been working on dips and other exercises to help with this. My favorite part of Crossfit is lifting weights. It's great trying to beat your record each time and seeing the progress you make. I just turned 50 this year and I must say that I think I'm in the best shape of my life thanks to Crossfit. Along with lowering my cholesterol, I have also dropped a couple pant sizes. The best thing about Crossfit is the wonderful trainers, who are so knowledgable and helpful, and the people who go there.


Paula running during a WOD


Paula on the left completing some Toes to Bar

Mrs. Debbie does an incredible job running the CrossFit Kids Preschool class Thursdays at 6:00 pm and Saturdays at 11:30 am. Bring your little ones by and check out the class that specifically targets the developmental needs of our preschool aged children. Watch as Debbie has the kids run through a warm up/concept development, complete a workout/skill acquisition and finish up with a fun game.


The kids lining up for the workout



Getting ready to swing over 'hot lava'!



Preparing for the big swing!

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Posted by Nichole DeHart on 07/07 at 08:39 AM