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With approximately 130 members, Athlete of the Year is no small honor, especially at BCF where competition is stiff! After much deliberation among the coaches, however, the selection of Tim Sullivan just felt right.

There were a number of variables considered when making this decision. Who developed the most over the year as an athlete? Who has continually contributed to the BCF community? Who is a good representation of what we want BCF’ers to strive to be? In all categories, Tim was continually thought of.

I met Tim in the middle of the CrossFit Open last year and while his love for CrossFit and the community immediately shined through, I was unsure of his athletic abilities or his goals with CrossFit. In the year that followed Tim has shown he is fully dedicated to becoming a better athlete. In addition to a minimum of 5 days at BCF, Tim sought out help from our Olympic Lifting friends at California Strength who have produced record holding athletes Donny Shankle and Jon North. The investment of time has paid off, Tim now holds one of the heaviest squat cleans at BCF. I’m not sure what his clean was last year, but I imagine he’s added about 50 pounds! Insane!

Athletic development aside, Tim was deserving of this award based solely on his generosity of time. Nearly all pictures on our website (the good ones at least) were shot and edited by Tim. He has also linked up with Coach Mary to help build her portfolio of awesome CrossFit pictures. Tim regularly opens our eyes to the potential of the box, even creating an animated, 3-D interactive, box that very much resembles our current structure. Through this application he then tinkers with a few things and creates a dream box. Tim is the only person we’ve met that is as excited about the future of BCF as us coaches are. His vigor continues to inspire us and will result in countless great things for BCF.

Lastly, Tim is a great representation of what BCF’ers should strive to be. As hard as Tim works at becoming a better athlete, he spends equal time recovering. He listens to his body and takes rest and does body maintenance when he needs it. That is a skill that deserves as much attention as any CrossFit movement. Finally, he understands that this is first and foremost a community. Lifting tons of weight and empowering yourself through the sport of CrossFit is awesome, but having a “third place” and community to turn to is really what makes BCF special. We all can’t wait to see how you develop over this next year, I wouldn’t be surprised if you’re selected next year as well! Today also happens to be Tim’s birthday. How fitting, Tim. We love you! HBD! – Your BCF Family

We asked Tim to answer some questions about CrossFit and non-CrossFit alike:

1. How long ago did you join BCF?

I joined BCF in August 2011

2. Do you remember your first WOD? If so, what was it?

‘Angie’ was the first Crossfit workout that I did. Needless to say I was the last one to leave that day. I will never forget it.

3. Why do you CrossFit?

There are lots of eccentric fitness communities out there surrounding, cycling, running, swimming, etc. I like Crossfit because it doesn’t specialize. The broad range of skills and strengths that it builds, strikes me as the ultimate model for becoming the strongest, healthiest, and most capable individual that anyone can. Crossfit, at least to some arguable extent, is practical.

4. What’s your favorite WOD?

I actually think Fran is really cool. Kind of a mystery how simple it seems, and yet what a destroyer it is.

5. What’s your favorite CrossFit movement?

The Thruster (making Fran fun!)

6. What’s your least favorite CF movement?

The Pull-up (making Fran miserable)

7. What music to you like to WOD to?

Anything that doesn’t make me want to take a nap.

8. What do you like to do when you’re not CrossFitting?

I like to travel, and am interested in photography and special effects/computer animation.

9. What are your current CrossFit goals?

To clean up the many holes in my game. To enjoy many more local competitions and have fun with all of you doing this great thing that we love!

10. Why BCF?

BCF is not your average box. It’s up and coming in the world of Crossfit. I love the people, and it’s cool to be a part of something that isn’t all shiny and perfect just yet. We will get there in time. Everyone is improving so quickly and it’s really amazing to be around that energy, as everyone finds their way.

Movement and Injury Prevention Course

Hey Everyone,

The injury prevention/performance class finally has a start date and time. It will be a week from this Tuesday (1/21/14 at 7:30 pm) upstairs in the yoga studio at Bladium.
The first 4-6 people that sign-up will get the 7:30 pm time slot. If more people are interested, I will stay and host another class at 8:30 pm.
If there are still more people interested, I will have a class Wednesday at 7:30 pm (and again at 8:30 if needed).

As a reminder the class is designed in a 4-week progression.
Two classes focusing on lower body, one on upper body, and one on spine stability.
Sign up for all 4 classes is $100 ($25/class) or take one class to try it out ($35/class).

To sign-up email me at:

The following month I will repeat the cycle for others who are unable to make the current days/times and will try to accommodate as many people as possible.

Thanks,  Drew

Wednesday 4/16/14


Deadlift with 7 second negative (work up to a heavy single)


2:00 AMRAP (5 Rounds with 30 second rest in between)

200 M run
10 Burpees
KB Cleans (53/35)

score = total KB Cleans

Click the headline to link to the entire article.

Coaching Education Approaches: Some Thoughts

on the Instruction of Weightlifting

Contributor – Olympic Weightlifting

Having been a lifelong follower of American weightlifting, I think I can safely say that interest in the sport is currently at an all-time high. Due to the years of efforts by factions within the NSCA and strength and conditioning communities, and the relatively recent rediscovery of the snatch and clean and jerk as exercise modalities by CrossFit, weightlifting has a higher profile and following than at any time I’ve been involved.


Even within the weightlifting community only a portion of that group had come to the conclusion that the actual performance of the lifts was addictive. Those of us within the pro-addiction faction have known for years that if more people were introduced to the proper performance of the lifts, they would become addicts and strong advocates. Thanks largely to CrossFit and to some other players, I believe there has developed a strong enough support of weightlifting for it to remain as a permanent part of the physical culture community of this country.


weightlifting, bob takano, weightlifting coaching, how to coach weightlifting


Tuesday 4/15/14


Rope Climbs

*challenge* back to back legless rope climbs



American Kettlebell Swings
Weighted Box Step Ups (hold KB anyway. Hold overhead if interested in a challenge)
Russian Style Sit Ups with Bar

Coach Adam now holds the BCF box record for 10 frames of Rowling with a total score of 7! Test this man for the juice!


Monday 4/14/14


Back Squat

Work up to a heavy set of 3



20 Minute AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Great party today BCF. People tossed sand bags, people did muscle ups, and some people threw up, it’s what you call a success. This coming week is dedicated to Sotelo. If you don’t yet know, Mary Sotelo is our first BCF’er to move on from the CrossFit Open and has been named the 2014 BCF Athlete CrossFit of the Open. This Thursday, 4 workouts will be released that Mary must complete by the following Monday. Once we decide which order she’ll complete them in, BCF will be doing them with her. When one BCF’er has a battle, we all fight!




Saturday 4/12/14


Teams of 3

Accumulate 3,000 M on the rower
Accumulate 60 Clean and Jerks (155/105)
Accumulate 90 Wall Balls

*Each team member is at 1 station. Rotate every 45 seconds with a mandatory 15 second rest. Always begin the new round at the start of the minute. If one station is complete before another, you can double team that station (though only one team member can work at a time. For example: if wall balls are finished first, another team mate can assist in the C&J’s but must use the same bar so only one person does a rep at a time).


Cheyanne is doing her thing tomorrow, be there!

AND THE WINNER IS… You’ll have to come on Sunday to find out! There are 3 other award categories we’re giving out!


Friday 4/11/14





Alternating 1 Arm Russian KB Swings
Burpee Pull Ups (or Burpee Ring Rows)

cash out: 1 bldg lap

BCF Open Wrap Up Party and Award Ceremony this Sunday!! Party goes from 12:00 pm – 4:00 pm. We’re going potluck style so please contribute!


Thursday 4/10/14


Overhead Squat – if you have developed comfort with the movement, we want you working up to a heavy triple. If you’re still getting used to the movement, stay light and sitting in the bottom position. This will help with mobility and strength.


10 minute AMRAP

We will have a running clock, not everyone will start and finish at the same time. When you feel ready, go. Spend all class on technique if you never feel ready!

2 Snatch Grip Push Presses + 3 Overhead Squats (if you’re still struggling with the squat, do 5 Snatch Grip Push Presses)
10 Box Step Overs (or jump overs)

Can anybody else do this? Coach Cheyanne is too cool for school!



Wednesday 4/9/14


Turkish Get Up – 10 Singles/arm (work up in weight)


One of the original CrossFit benchmark workouts…



Deadlifts (225/155)
HSPU’s (mod with strict or as strict as possible push ups)

Cool Down:

1000 M cool down row, 800 mile run, or 5 minutes on the bike

BCF Bday but no picture… {trumbobe] wahhhh wahhh. Jacob Benz is the relatively new, tall, bearded, sweetheart of a guy in the 5:30 or 6:30 classes. He’s been known to party with the sunrise killas from time to time as well. Jacob brings a great vibe to class. He’s so happy and chill all the time, I imagine his life to be like this. leodecapAs an example, he’s going to Coachella Music Festival this weekend. He enjoys life. BCF’ers enjoying being around people you enjoy life! Have a great birthday, man! HBD – Your BCF Fam


Tuesday 4/8/14


Rope Climbs



Hang Cleans (95/65) (MOD UP if necessary strong boys and girls)
Toes to Bar
Air Squats

Click the headline to read the full article. It’s a goodie!

7 Exercises to Optimize Shoulder Health With Kettlebells

Guest Contributor

With a background as a former orthopedic physical therapist, I’ve treated many shoulder injuries throughout my career. I’ve seen almost every shoulder pathology and dysfunction you could think of from major post-operative cases to sports-related or recreational injuries.


Here’s what I discovered about the shoulder. It’s a dynamic and amazing joint and we need to keep it as strong, mobile, and stable as we possible can. We need to balance the extensive network of shoulder complex muscles effectively in order to minimize our risk for injury. I’m all for training hard and intense, but we also need to work towards bulletproofing our bodies as we work towards our goals. But before we discuss a few of the most common shoulder injuries, we need a quick crash course in basic anatomy.


Functional Anatomy of the Shoulder

The shoulder complex collectively consists of the glenohumeral (GH) joint, the acromioclavicular (AC) joint, the sternoclavicular (SC) joint, and the scapulothoracic joint (or articulation – this is not true a joint).


shoulder injury, kettlebells for shoulder, shoulder exercises, scott iardella


Monday 4/7/14


1 Rd each

Frenemy Style

1 person rows 500M
1 person does double or single unders

Person with the most DU’s or SU’s wins


Frenemy is now your Ally

In 9 minutes complete AMAP of:

1200 M row
40 Partner Wall Balls
30 Lateral Partner Jump Burpees (partner in classic style plank)
40 Pull Ups
30 Box Jump Overs

“They don’t see it like I am in a wheelchair. They push me. They always say that I have no excuse, that I am going to do the same things as everyone else does, just scaled,” Marquez said.

Photos courtesy of Ali Samieivafa.

In 2003, 22-year-old Gustavo Marquez Jr. was driving under the influence when he lost control of his car.

“I remember everything,” Marquez said. “My car flipped over six times, I shot out the sunroof, I didn’t have a seatbelt on. I remember the rolling, black and white, black and white. I landed 60 feet away from the car.”

If there was ever an event that could change the life of a young man with the world at his feet, it was this. Marquez, a business graduate from the University of San Diego, quickly found himself in an ambulance and then at the hospital, talking with doctors.

“Right there on the spot, the doctors said that I was never going to walk again,” he said.

Marquez sustained severe spinal chord injuries and instantly became paralyzed from the waist down. He has been in a wheelchair ever since.

Overwhelmed by anxiety and stress, Marquez was unable to comprehend the extremity of the situation and the impact this would have on not only his life but also those around him.

“I didn’t know what to think,” he recounted. “I didn’t really take it too seriously. I don’t know if it was the alcohol, the anxiety or the stress, but I couldn’t feel anything.”

The pain for Marquez came a week later when reality struck as he found himself in a body cast at the UC San Diego Hospital. Relocating to the Santa Clara Medical Facility, he remained there for close to three months, undergoing occupational and physical therapy sessions toward a slow recovery. Six months from the time of the accident, Marquez was released and returned home.

With his father running the family business, his mother and sister stepped in to provide Marquez with care. It was his mother who provided the greatest sacrifice, from providing care at the hospital or sleeping bedside at home, to ensure her rehabilitating son was comfortable.

As time passed, Marquez battled the swings of emotions expected from such a life-changing event. The limited freedom, restricted movement and change in lifestyle had brought Marquez to a new low.

“My mind wasn’t straight. I was really depressed and I had suicidal tendencies,” he said. “I would have mood swings, I hated the world, hated God and I was upset with my family. I took it out on them.”

Three years after the accident, Marquez woke up to the reality of his situation and the impact his accident had on his family, in particular his mother. He knew something had to change.

“I noticed her age,” he remembered. “I saw the first set of white hair appear. I thought that couldn’t be because of me. That is what sparked a trigger in me (to change).”

He came to accept the situation and completely changed his attitude. Aiming to be more autonomous and independent, he adopted a positive mindset, taking more responsibility for his daily tasks to reduce the load on his mother.

“I accepted my situation. I was at peace. I was not going to give up,” he said. “I knew that sooner or later it will come, but I am not going to give up. Science, faith and a good will (are) going to pull me through.”

The adoption of a positive attitude resulted in a greater commitment to exercise. With the help of an acupuncture specialist, Dr. Zhu, Marquez incorporated intensive treatment with physical activity.

“At the time, I didn’t go to work. I was doing eight-hour-a-day workouts,” he said. “Bike, crawl and stand. Dr. Zhu would make me sweat.”

As Marquez continued to seek the best possible opportunities for his rehabilitation, he linked up with SCI-FIT in Pleasanton, Calif., a specific facility for those who suffered spinal chord injuries. Many of his trainers, including head coach Jerry Rainey do CrossFit.

Names such as Jason Khalipa and the language of burpees and kipping were foreign, as Marquez was more focused on his specific workouts. But the seed was planted.

The tipping point was when a close friend, Rigo Sanchez Jr., who was training at a local affiliate, showed him a poster, encouraging him to start CrossFit.

“Damn, that guy is big. Khalipa. I recognize that name,” he said.

Marquez joked about Khalipa training him. To his surprise, he was eventually linked up with NorCal’s endurance coach Chris Hinshaw, Jamie Loera and NorCal’s leading man, Khalipa. It was Khalipa’s positive energy that rubbed off on Marquez, who agreed to start training at NorCal CrossFit in San Jose, Calif., in October of 2013.

“Coming through the doors (at NorCal CrossFit) was an epiphany moment,” Marquez recalled. “As I came down the halls, Jay-Z was playing in the background. Boxes and barbells were all set up. It was like Jason, Alex (Rollins) and Pat (Barber) were choreographed. They would jump onto the box at the same time, finish and get back to their weights.”

With the music and movement, Marquez knew he had stumbled upon something significant.

“I just felt the rush. I got goose bumps. And that’s how I hit it, just like that,” he explained.

The initial plan of working out two to three times a week was thrown away as soon as he rolled in the doors. With specialized coaching, Marquez works with his core team at NorCal CrossFit—Miranda Oldroyd, Rollins and Garret Fisher. With a training session of two hours each day and being part of the coaches’ workout, training has been taken to the next level.

And Marquez loves every minute of it.

“Obviously I can’t get all the movements, but I do it to my ability,” he said. “I push myself to the fullest. I get injured, but I get back in there, I don’t care.”

His workouts represent the scalability of CrossFit. The movements retain their essence, but are modified to his capabilities. When looking at a clean, Marquez will set up some boxes and clean from the box, similar to a hang position. A push jerk will be more of a strict press, with the limited leverage from his legs.

Not one to be excused from burpees, Marquez scales with jumping push-ups. Transitions back to the wheelchair are via a modified rope climb. When the movements present a challenge, it’s an opportunity to get creative.

In a short amount of time, Marquez has established himself as a huge part of the NorCal CrossFit community.

“He works harder than everyone put together,” Oldroyd said. “He is always in here, having a good attitude and wanting to fulfill himself. He is so genuine.”

Whether it be in the gym throwing around weights, or on the track working endurance with Hinshaw, Marquez is both inspired and inspiring, and an integral part of the community.

“His positivity, attitude and work ethic is contagious,” Hinshaw said.

“They don’t see it like I am in a wheelchair,” Marquez added. “They push me. They always say that I have no excuse, that I am going to do the same things as everyone else does, just scaled.”

Khalipa said he appreciates Marquez’s presence.
“Whether in a wheelchair or not, the whole goal is whoever you are working with, to push their own limits,” Khalipa said. “Gustavo’s limitation is that he is unable to use his legs. But screw it. We aren’t going to treat him any differently to anyone else, we will just scale accordingly.”
As just another member of NorCal CrossFit, Marquez has positively embraced this mentality and it has fueled his desire to push his limits in CrossFit.
“I want to represent NorCal; be a part of the team,” he said. “They have accepted me as part of the team as I put my work in. I wanted to show them, I am able to pull my weight and more.”
And Marquez said he looks up to Khalipa.
“He is a great father, a great husband and a hard worker,” Marquez said of Khalipa. “He has core values and a work ethic. He knows what it takes to be on top and the hard work it takes. He sets the tone with his leadership, it transcends down. He has done a great job leading by example.”
Since beginning CrossFit a little more than six months ago, Marquez’s motivation has brought many positive lifestyle changes. He gave up drinking and smoking, and has more recently completed the Level 1 Seminar.
There is no bigger evidence of the impact CrossFit has had on his life than his involvement in the Open. Wanting to test himself, Marquez signed up without hesitation.
“You will never know where you will stand if you never put yourself up against the best in the world,” he said.
Completing the modified workouts relative to the Open workouts provides a benchmark, so next year Marquez can re-test and see just how far he has come on his CrossFit journey.
When the CrossFit community took on Open Workout 14.1 with double-unders and snatches, Marquez modified the movements to 30 rotations of the battle rope and snatching. The snatches were scaled in weight and done from the box.
For Open Workout 14.2’s overhead squats and chest-to-bar pull-ups: “Overhead squats are behind-the-neck presses and for chest-to-bars, I will grab the bar and do a pull-up to my chest.”
Although yet to tackle 14.3, Marquez said he enjoyed the challenge of 14.4, finishing with 180 reps. Scaled to similar movements for his capabilities, he successfully made it through a 60-calorie row, 50 sit-ups, 40 wall-ball shots and 30 cleans.
For 14.5, he plans on doing clapping push-ups for the burpees and strict presses for the thrusters.
Finding himself amongst the big CrossFit community at NorCal CrossFit, another key driver was to be a part of the spirit of the season, the hype and the community. Enjoying the experience was key for Marquez and the fact that he was unable to register a score was irrelevant.
As he continues on his CrossFit journey, there is one message that remains motivating: Doctors advised his lifespan would be shortened and that he would be more prone to disease because of his accident.
“If I can stay fit and healthy and get my body on point, I will be that much ahead of the game,” he said. “If they give me a number of 30 or 40 years, I know that if I can get fit, I can add another 10, 15 or 20 years to that.”

Saturday 4/5/14


100 M Prowler Sprint with 70 lbs
100 Cleans (135/95) (must use same weight from the prowlers)
100 M Prowler Sprint with 90 lbs
100 Front Rack Lunges (135/95)
100 M Prowler Sprint with 115 lbs
100 HSPU’s (or 200 push ups)
100 M Prowler Sprint with 140 lbs
Got to love team workouts!! Coach Mary dominating the field back in December at Reindeer Games!

Friday 4/4/14




Burn 100 Calories For Time

1 Burpee = 1 Calorie
2 Pistols = 1 Calorie
2 Toes to Bar = 1 Calorie
2 Pull Ups = 1 Calorie
1 Bar Muscle Up = 5 Calories

Goal-Based Instruction Affects Jump Squat Performance

Contributor – Health and Fitness News

Having a good coach is invaluable to any athlete. In fact, a good coach might be the most important factor in the success or failure of any athletic endeavor. While we could all probably come up with a list of the best qualities from our favorite coaches, a study this month in the Journal of Strength and Conditioning Research provides some definitive proof.


The researchers wondered if meaningful differences in performance and technique in fit individuals could be achieved by instruction alone. If so, the results could have ramifications on how coaching and testing of athletes is performed. The participants received two different types of instruction for their jump squats. Some received the instruction to jump as high as possible, while others received instructions to extend their legs as fast as they could to maximize explosive force.


As you can see, the instructions were goal-oriented. I doubt it’s a controversial matter whether or not technique-based instructions can improve performance. Instead, the researchers wondered if changes in goal-based instruction could change how athletes do exercises, and, more importantly, if they would perform better when coached in this way.


coaching, cues, instructions, coaching tips


The different instructions did indeed yield different results. In fact, the only jumping variable that wasn’t affected by instruction was peak power outputNo doubt this is an important variable, but it’s not the only variable critical to jumping performance. Jump height was actually greater when the athletes were instructed to jump for height, despite equal power. Being instructed to extend the legs as quickly as possible, by contrast, yielded greater peak force. While the force was higher under this instruction, the jump was actually slower, which equalized the power and reduced the jump height.


The researchers also correlated the jumping performance under both instructions to the acceleration phase of sprinting over twenty meters. Out of all the jump squat variables, jumping height correlated the strongest to acceleration performance in thesprintsAnd that was true no matter which instruction was used.


Regardless, the researchers concluded that there is insufficient evidence for selecting a particular instruction for athletes who are looking for the explosive leg power necessary for sprinting. This is because the remaining jump variables and the differences in results when looking at the first half and second half of the sprint performance held weak and variable correlations. However, it seems that if jumping high is a secondary goal, you can’t go wrong with the instruction to jump for height, as this may be the best way to secure sprinting power without actually sprinting.


The researchers recommended standardizing exercise instructions when working in groups. Because different instructions yield different results, consistent instructions are needed in order to make accurate comparisons between athletes. This is also true with individual athletes, who might make instruction-based adjustments that ultimately change performance.



1. Scott Talpey, et. al., “Effect of instructions on selected jump squat variables,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000435


Photo courtesy of Shutterstock.