Well kids the day has come!! Some of us in the CrossFit Community have been waiting for, for quite some time! Kelly Starrett has set up an official blog for our viewing pleasure.


Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrosSFit, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Kelly’s clients have included Olympic gold-medalists, world-class extreme skiers and X-Games medalists, dancers with Smuin, San Francisco, and Sacramento Ballet Companies, military personnel, and competitive age-division athletes.


“This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Be cool. Use at your own risk and stop if you think it’s gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don’t wait until you need a new knee. Pony up” ~KStar

As Rick has said in the past and repeated many times at CFWS the importance of mobility and flexibility. Stating that the only way to maintain the adequate flexibility to perform full depth squats is to regularly lengthen the muscle and tendon to the extent that is necessary for this position.   Unloaded squats (aka: air squats) are the only appropriate squats to improve upon athlete flexibility.  Only once athletes have developed the necessary flexibility of the musculo-tendinous units involved with squatting body mechanics should an athlete be allowed to start squatting with external loads.

Everyone at CFWS can benefit from being more flexible, having more mobility through the hips, and being as fuzz free as possible. Want to master the air squat or conquer the overhead squat while your coaches shower you with praise? We want the same! Either check out KStar’s blog or ask one on the coaches how you can make that happen. CFWS offers all the necessary tools to get you exactly where you need to be with respect to full range of motion


Chronicles of a Traveling CrossFitter

DP & BM's results

On Saturday July 3rd Coach DP & BM took a little field trip to our neighbors box CrossFit East Sacramento.  There we were greeted by head trainer Justin Riley who welcomed us with a smile! 

Athlete after athlete trickled in till there was about 30 of us! That was quite a large group. Definitely larger than Dan and I are use to especially for a Saturday morning.  The energy was good and the people were exceptionally friendly. I’ve had the honor of judging some of the athletes from CrossFit East Sac at the CrossFit Nor Cal Sectionals, and CrossFit Southwest Regionals. Furthermore, Dan and I  have had the opportunity to meet some others at past events CrossFit East Sac has hosted at their box.  We felt that  stopping by for a WOD would bring both of our boxes closer and make for an even tighter CrossFit community. 

The morning started out with a warm-up that consisted of GHD work, Pull-ups, Ring Push-ups, and our favorite DOUBLE UNDERS. Once through all of us finished that we moved straight into a barbell warm-up. After each athlete had completed the recipe on the whiteboard Justin split up the group into teams of 5. Our task…establish a 1 rep max split jerk. 

Dan and I were placed in different groups based on the weight we thought we could lift. Working with new people was exciting and being with a new group of people allowed me to work out of my comfort zone which I don’t often get to do. The women in my group were just as supportive as the women in our box and immediately I felt at home. With all that encouragement I PR’d at 163lbs. Dan worked with along side his group and was able to put up an impressive 205lbs. We were pumped to say the least. Thanks to the coaching we’ve received we were confident in our form and technique with this lift. Because of this confidence we are able to go to any box and know that we can perform well. 

Once everyone reached their max it was off for a 5k jog! thankfully it was still early so it wasn’t blistering hot! The 3.1 miles was a nice recovery/cool down for us both we kept a decent pace but also held a conversation for the entire 28 mins oops not much intensity till the last 400 meters.  All in all it was a great experience. Everyone was awesome and friendly, we got a great workout and made some new friends in the process. We finished off the 2 hrs with a traditional ice cold brew!

Coach DP and I encourage everyone who is interested to check out a different box.  Whether you’re on vacation or traveling for business it can’t ever hurt to branch out. 

Thanks to our friends at CrossFit East Sac. We will see you soon! Best of luck to you at the 2010 CrossFit Games. 

~Coach Beez

Talk about Functional Movement!

A friend of mine James, who is an devoted climber in the area forwarded me this video of his friends making it onto America’s Got Talent.  Talk about strength!!! We all know how hard it was for us to get down our kipping pull-up, then our strict pull-up, check out these two and how they have incorporated body weight strength into their routine. Much respect!

Check out the link below!

America\’s Got Talent: Climbing

~Coach Beez

Around the Horn!


Michael Petersen

4 rounds for time of:
100 m Overhead Walking Lunge 45 lbs
400 m Run (backwards)
30 Thrusters 45/33 lbs

If you had the pleasure of doing this workout on 5/28/10 you ROCK! For those of you that finished all 4 rounds you guys deserve a standing O. This WOD was not easy. We know how easy it is to check the website to see how brutal a WOD is going to be and despite the sneak peak of the torture that day we had a great turn out. Talk about a natural high!

Effort was mandatory in order to get through those 4 rounds. Great job to everyone who attempted and finished this nice little WOD RL programmed just for us!! Don’t worry he did it too.

Joel Schwellenbach

 ~Coach Beez

Girls!!! Girls!!! Girls!!

Hellllllo Ladies!! (Marivn Gaye voice)

I know I know…this is coming late but hey better late then never right ha!

First things first! To all of the women that went to the Inaugural Ladies Night thank you, what a success.  I think we all learned so much about each other. We became stronger as women and stronger as a community.  Thank you for sharing your stories they were a real treat to hear.  Second, to those of you who weren’t able to make it the first go around please make an effort to attend one in the future you’ll be glad you did.

Ladies Night WOD crew photo credit: Erin Bogetti

Ladies Night photo credit: Erin Bogetti

Keep it sexy,


Just Do It!

Back in April during CrossFit West Sac’s first “Ladies Night” Emily confessed to us how terrified she was of the “Box Jump.”  She knew she could do but she just wasn’t sure how she was going overcome the mental block she had to conquer it.  Her obvious fears were missing the box and landing on her face, or scrapping her shins, whatever it was she didn’t want to fail.

 As all of our members know defeat is not an option here at Crossfit West Sac.  So I put her up on the 16 inch box gave her a few practice jumps and with all of the other ladies encouragement she decided she was going to go for the 20 inch.

 Then in 3..2..1 GO! She nailed it. Emily, you’ve been a beast ever since. Way to go girl!

 Have a goal or a new toy you’d like to accomplish? Pull one of the coaches over and let’s get er done!


Photo credit: Erin Bogetti