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Ross Valley CrossFit

Fitness is Our Sport

 

Ross Valley CrossFit

As far as we can tell, life is about what happens outside of the gym.

It’s about doing all the things you love, and doing them really, really well. And that’s what Ross Valley CrossFit training is all about. We want to get in, work hard and fast, and then get out into our lives, where we can make the team, keep up with our kids, improve our performance in sports and hobbies, have energy to try new things, and look amazing while we’re doing it. By definition, CrossFit is a core strength and conditioning program that improves every element of fitness through constantly varied, functional movements, executed at high intensity.

This means that Ross Valley CrossFit is for anyone who wants to get stronger, leaner, faster, and more powerful. Whether you’re brand new to our sport, a seasoned competitor with your eye on the Games, or you’re somewhere in between, the coaches of Ross Valley CrossFit have the experience, expertise, and dedication to support you in your fitness goals.

Our coaches are certified in multiple CrossFit training modalities, in addition to having certifications and experience in other fields of sport and fitness.

The result is a coaching staff that is holistically knowledgeable and highly experienced, capable of forming a training protocol that fits your unique goals.

We offer a potent blend of Olympic weightlifting, gymnastics, and endurance training in a group environment that’s challenging and fun. The workouts are comprised of movements that are bio-mechanically functional in nature, in addition to being universally scalable. What this means is that our workouts are founded on proper range of motion and muscle recruitment patterns that mimic movements you do every day (read: safe and natural.) Because of this foundation, we can personalize any workout to accommodate your current fitness level. Regardless of age, injury, or experience (of lack thereof), our training methods are appropriate, efficient and highly effective. Fitness is our sport. We live it. We love it. Let us show you what CrossFit can do for you. There’s never a better time to start living your life to the fullest than right now. So don’t wait. Contact us today!

 

 

Ross Valley CrossFit
Tuesday, 16 December 2014 13:10

RVC Holiday Schedule Reminder

Written by

Hello all!!

 
Can you believe it's Christmas next week?! So excited to spend time with friends and family as we prepare for an awesome 2015!!! Please note RVC's holiday schedule below, which is also available for viewing on our website!
 
Wed, 12/24: Open Gym 9 a.m. - 12 p.m.
Thurs, 12/25: CLOSED
Fri, 12/26: Open Gym 9a.m. - 12 p.m.
Sat, 12/27: Open Gym 9 a.m. - 12 p.m.
Sun, 12/28: 9 am CrossFit & 10;30 am IGNITE! (Normal schedule)
Mon, 12/29: 6 a.m., 9:30 a.m., & 5:30 p.m.
Tues, 12/30: 6 a.m., 9:30 a.m., & 5:30 p.m.
Wed, 12/31: Open Gym 9 a.m. - 12 p.m.
Thurs, 1/1: CLOSED
Fri, 1/2: Back to bad ass business, baby!!!
 
Again, this schedule is available for viewing online. Let us know if you have any questions and thank you for being a part of this amazing community!
 
Your RVC Coaches
 
Tuesday, 18 November 2014 12:33

RVC Updates!! Check them out!!

Written by

Hello there!!!

 
Hopefully you've recovered from the weekend and are ready to get back on track this week, integrating nutritional freedom with solid habits that you've picked up over the last 6 weeks of the Challenge! A great way to start is by using the 80/20 rule: Be squared away nutritionally through the week, and then allow yourself some freedom on the weekends. This is a great way to maintain what you've gained, and if you didn't go the Challenge, this is a great way to start ramping up for the next Challenge, which is coming up on February 14th, running til March 14th!!! Mark your calendars!! Here are a couple more things to consider:
 
  • Speaking of Challenge, congratulations to Michelle Jones aka MJ, and Andrea Schoenwald for winning the last week of the Challenge!! We are still tallying up the points for the big prize pots of the Nutrition and Benchmark elements of the Challenge, so please be sure to get your points on the scoreboard by tomorrow to have your team considered. Congratulations to you all!!
  • The Lost and Found Bin overflowith. Please rummage through it when you can to rescue any items you might have left behind before we donate the bin to GoodWill on Monday!
  • BarBell Club starts again on Saturday, December 6th!! Meeting every Wednesday night from 7:30 pm to 9 pm, and Saturdays from 11:30 am to 1 pm, this Dec. cycle will run for 2 weeks and focus on the jerk. BBC is for anyone and everyone who wants to get more confident under the barbell. The vibe is happy and the results are amazing, so please join us.
  • We've extended the deadline for Progenex orders. You have until Friday to place your orders via the clipboard on the products wall. Your order will arrive by December 1st!
  • THANKSGIVING WOD AND SCHEDULE!!!! Please join us on Thanksgiving morning from 8:30 a.m. to 10 a.m. for our annual Turkey Day WOD! Bring your friends and family to gear up before the gluttony!! Please bring a food donation that morning, as Coach Kory will be making a run to deliver your nutritious gift to a family in need. 
  •  RVC will be closed Friday, Nov. 28th, but will host Open Gym on Saturday, Nov. 29th and Sunday, Nov. 30th from 9 - 11 a.m. 
That's all for now, folks!! Please let us know if you have any questions and have a great day!
 
Your RVC Coaching Staff
 
 
Friday, 16 May 2014 17:41

A Thank You from Coach Kate

Written by

To my family at RVC:

I sit here in an empty gym, shoes off, Otis Redding filling the speakers, and sunshine coming through the skylight. In this moment of peace I'd like to thank each and every one of you. Some of you I haven't even met, some of you have known me for many years, and some just for a short while. Nonetheless, you all have given me a gift that I can never repay.

Making it to regionals this year took a lot of work. Unfortunately I wasn't blessed with freak athlete genetics and I started my journey at a pretty big deficit. Years of addiction did a number on my body as well as the pack-a-day Marlboro Red habit. Needless to say, I was not always an athlete. In fact, walking up a flight of stairs was nearly impossible 3 years ago and I could never have imagined this life for myself. Receiving my invitation to compete as an individual was a moment that I will never forget, and it represents so much more than just an exercise competition to me. It is a year of blood, sweat, and tears for a goal that seemed lofty and out of reach. I proved to myself that I can achieve something great.

You guys have all been part of this journey. You cheered me through every Open workout, you listened to me cry about my missed lifts, and you told me I could do it when I wasn't sure I could. Not only that, but when I asked for your help getting there you all rushed to my side. We raised more than the expected goal in just 2 weeks. When I woke up the morning after we launched the GoFundMe site to see the amount raised in 24 hours I couldn't help but cry. When I got into work, all Nick said to me was, “people love you Kate.” And its true. And I guess this is a love letter back to you all. It is a love so great that I'm not sure I have the adequate vocabulary to describe it. I am blessed to see you all at some of your worst and best moments, I see miracles happen, health problems disappear, mental barriers torn down, children looking up to their strong parents, and a group of people (who normally may not mix) come together to support each other in just getting a little bit better day after day. I see bankers, painters, waiters, executives, and students all struggle, succeed, and break through together. And to be someone that guides you all in this journey is such a blessing. Many of you tease me for constantly training, but now I get to represent Ross Valley CrossFit and everything we stand for on a stage for thousands of people to see.

It is clear that the double days, the 5am wake up calls, the late nights at the gym...they were all worth it. A few of you have seen me crying, seen me yelling, and seen me jumping for joy in the past few weeks. I hit barriers and mental blocks, my body hurts, I get tired, I often don't feel like training, but you all keep me going. Everyday someone asks me how my training is going...my response? It's hard. Many times it seems almost unreasonable, but I just keep going. I keep going because I owe it to you all and I owe it to myself. I strongly believe in the community of CrossFit, especially Ross Valley CrossFit. So thank you. Thank you for supporting me in this crazy crazy journey of mine. I have my sights set pretty high, and I know i'll get there with all of you helping me up as I trip and fall. 2015 CrossFit Games...that would be pretty cool wouldn't it.  

Much Love,

Coach Kate

Simply put, crossfit is intense. It simultaneously gets people into the best shape of their lives and holds a high potential for injury. What can I say? I love it. As a chiropractor, I see how it stresses the body and how powerful chiropractic can be to help athletes improve their performance and reduce injuries. This article will explore how the function of the nervous system and movement of the spine affect both physical performance and the risk of injury. My hope is that with the support of chiropractic, more people are able to enjoy the spectacular results of crossfit with far less limitation from pain and injuries.

 

With any physical activity it’s the nervous system that calls the shots. The body sends signals to the brain about where it is in space, a type of neurological stimulus called proprioception. In response, the brain sends nerve impulses to activate the muscles required for movement. This feedback loop is essential, especially in a dynamic exercise like a clean or snatch. Ideally, the nerves fire the right muscles in the right timing to make movements happen effectively while keeping the body safe. Muscles can be incredibly strong, yet without a clear connection to the brain, we can’t access their full power. When you’re on that 95th box jump or PR back squat, clear nerve signals between muscles and the brain lead to safer and more powerful movements.

 

Most injuries in crossfit come from an accumulation of damage. Any lift, squat, push-up or pull-up requires the body to absorb force. Joints that are in the right place and moving correctly can handle much more force without the risk of injury. Joints that are stuck and out of place are like tires out of alignment, they wear and break down much faster. This is especially important when joints are vulnerable, under heavy loads and high reps. Repetitive forces into a spine with limited range of motion can’t be absorbed efficiently and will eventually be that straw or… barbell that breaks the camel’s back.

 

What does all this mean for a crossfit athlete? Diminished nervous system function and limited range of motion of the spine equals lower performance and higher risk of injury. When the spine isn’t moving correctly the nervous system is directly impacted. Chiropractic adjustments restore optimal nerve function and normal movement of the spine. Optimizing the neurological feedback loop between the brain and body opens up full access to the power of our muscles and greater coordination to protect us from injury.

 

One of the many benefits of Chiropractic care is freeing the areas of the spine that get jammed up. When the spine moves freely every crossfit movement from a thruster to a burpee can happen more gracefully, more powerfully, and with less potential for injury. Under the guidance of the nervous system the body is constantly repairing itself. A clear nervous system speeds up the recovery process so little injuries can’t grow into bigger problems. To me, crossfit without regular chiropractic care is like driving a high performance sports car and never changing the oil.    

 

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