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20.4 Recap By Coach Gilly

The end of the 2020 CrossFit Open is upon us! With workout 20.4 we finally saw a heavy barbell! Strength athletes rejoice! However, we know that Dave Castro always has something up his sleeve, and this week you had to earn your way to the heavy weights with box jumps and pistols. Some athletes chose to do step-ups instead of box jumps, some athletes jumped the whole way to save their legs for the pistols, and still, others mixed the two.

On the lady’s side of the competition, our female coaches dominated this workout with Coach Emily leading the way. She did all 90 pistols and even got to clean the 205lb barbell! So strong, Coach! Our top RX client performance was Krystal Whitaker with 204 reps (that’s 4 clean and jerks at the 145lb bar). So strong! For the scaled version, Carrie Maszk crushed with a score of a whopping 232 reps (only 3 reps shy from finishing the final set of medball step-ups). Great work, Ladies!

On the men’s side, Mike Cattaneo once again finished on top of all other men, including our coaches! He had the same score as Coach Radz (200 reps) but edged him out by just 7 SECONDS to secure his first place. Great work to both of you! On the scaled side, Jeremy Altman dominated with a score of 201 reps (that’s one clean and jerk at the 155lb barbell!) edging out Coach Cory Boyd by only one rep! The scores sure were tight on the men’s side.

Krystal, Carrie, Mike and Jeremy, CrossFit Novato would be honored to award your efforts with your gear or supplement of your choosing up to a $10 value. Check-in with Coach Gilly next time you see her to claim your prize!

The final week of the CrossFit Open brought us a style of workout we’ve never seen before in the Open (but we see often in our programming;): the partition any way! The workout includes 40 Ring Muscle-Ups or Pullups, 80 Row Calories, and 120 Wallballs. Tune in to the recap next weekend to find out who ended the Open season on top and won the very special overall prize!


Friday Update News – 11/08/19

Good morning! Here’s your Friday Update News for the week ending 11/08/19.

Health News
I know people who with a big smile would choose sugary cereal over ice cream. Yum, yum! Check out this approximate $30 million lawsuit settlement that will force Kellogg to change its marketing. It’s a sugary cereals lawsuit.

Are we still debating whether or not a calorie is just a calorie? Do people still believe that the quality of a calorie – the source of the fuel – does not matter? Specifically, and as an example, I’m very curious about the role of fructose and understanding what is too much fructose and the accumulation of fat in the liver and ultimately the connection of fructose to heart disease and other health conditions.

Fructose is found naturally in fruits and honey, but in processed foods and sodas it’s been extracted from corn, beets, or sugarcane and that means it’s lost fiber and nutrients, and it’s boom…concentrated. But is all fructose the same? Nearly all added sugars including “organic cane sugar” contain significant fructose and table sugar is 50 percent fructose (1).

As far as fructose consumption and the connection to heart disease, my understanding is that because fructose is directly metabolized by the liver, it has the potential to increase the liver’s fat burden. This has the potential to increase lipoprotein production and can ultimately produce a lipid profile with those nasty atherogenic small, dense LDL particles. When I finally saw a physician who was able to order more comprehensive blood panels, I discovered that my lipid profile and specifically LDL small particles (and other metabolic markers) were not as I expected. Was the amount of fructose I consumed – all those sugary margaritas – part of the problem?

Is the amount of fructose you consume even on your radar? What about the amount of fructose your kids consume? What about more comprehensive blood tests and knowing your LDL particle count numbers? What about uric acid numbers? Uric what?!

Is anyone just a bit curious?

1) This dude’s mindset is on another level. If your curious about mental toughness, grit, determination and what it takes to make it in the Special Forces, I highly recommend the read.

2) Speaking of mindset, this Michael Pollan book blew my mind.

The road to getting healthy and ultimately becoming a better mover. What’s your physical path? How are you supporting and addressing your mobility and flexibility, beyond taking classes? Recently I started working with the GoWod app. I really like this tool.

Best sleep tracker on the market and has changed the way I think and feel about the most important recovery practice. I’ll share with you that if I eat too close to bed time – and especially a protein heavy meal – my sleep quality plummets. The Oura data has allowed me to adjust lifestyle and behaviors – most of the time – accordingly.

(1) UCSF Mag, 12/26/18. Anne Kavanagh. Sugar’s Sick Secrets: How Industry Forces Have Manipulated Science to Downplay the Harm

20.3 Recap by Coach Gilly

Three down, two to go! Week 3 of the 2020 CrossFit Open saw a short and heavy workout, pairing deadlifts with Handstand Push-ups and Handstand walks. This workout tested both your ability to move load quickly and your gymnastic strength and stamina. The standard on the Handstand Pushups was very tough, causing a lot of frustration for many athletes. It was impressive for anyone to make it to the handstand walks! 

On the men’s RX side of the competition, Mike Cattaneo came out on top again with a score of 112 reps by the 9min timecap (that 1 rep into the handstand walking!). He was the only male to make it to that skill. For Men’s Scaled, Errol Tremolada dominated by finishing the entire workout in 7:24, only 8 seconds faster than second place Mike Yasin! So close! Great work Errol!

For the Rx category on the women’s side, Coach Kelly Morlock dominated with a score of 122 reps….that is all the way through the first round of 50ft handstand walks plus 1 deadlift! So impressive! Our top client score was Karen Glass, who did an amazing 8 handstand pushups with that hard standard. Congrats, Karen! On the scaled version, Krystal Whitaker absolutely destroyed the workout with a time of 6:05. SO FAST! 


Mike, Errol, Karen and Krystal congrats on a fantastic week of competition. We are honored to award you with a prize of your choice valued at $10. Check in with Gilly next time you see her to choose your prize. 


Week 4 of the CrossFit Open brings back a heavy barbell and a long time domain, along with a new movement for The Open: The Pistol. You have to earn your way to that challenge by making your way through 90 box jumps and 40 clean and jerks of increasing load. Will you make it through the pistols and on to the heaviest bar? The women’s RX weight ends at 205lbs and the men’s at 315lbs. This Olympic Lifting Coach can’t wait to see you all lift some big weight! 


Clip-Clop! Home Stretch!

Friday Update News – 11/01/19

Good evening! Here’s your copy of the FUN for this week ending 11/01/19.

The “Keto” craze is everywhere and seems to be fueled mostly by people interested in weight loss. I am interested this growing body of work which looks at nutritional and supplemental ketosis for neuroprotective and even performance-enhancing effects

Check out this video – “The Role of Nutrition in Everything”.

Check out this article about the relationship between your breath and your brain.

Did you know these muscles help you breathe and move?

Just listened to a recent and very interesting OPEX podcast With PhD Exercise Physiologist, Mike T Nelson.

Videos mentioned: Impact of Cannabis / CBD on Exercise Recovery / Adaptation
Movies mentioned: Concussion
Check out Dr. Mike T Nelson’s website here.

20.2 Open Recap by Coach Gilly

Week 2 of The CrossFit Open is complete! The workout was another long grinder with short reps: 20 min AMRAP of 4 DB Thrusters, 6 Toes to Bar, and 24 Double Unders or Single Unders. This workout was all about managing pace and your skill on the jumprope. Anyone else have super sore calves the next day?! Ouch! 

Our custom Leaderboard results are in! On the men’s side, Andrew Albert dominated with a score of 622 reps (18 rounds + 2 reps). That’s almost one round a minute! Andrew’s score was only bested by Coach Radz’s score of 655 reps (19 rounds + 9 reps). On the scaled side, Todd Schneider topped the leaderboard for the second week in a row! His score of 800 reps (23 rounds + 18 reps) was almost 150 reps more than the next score. Amazing! 

On the women’s side, 3 of our coaches topped the leaderboard with Kelly M. completing 700 reps (20 rounds + 20 reps), followed closely by Emily and Kelly Z. Our top client score was Karen Glass with an incredible 517 reps (15 rounds + 7 reps). On the scaled side, Malia McDowell dominated with a score of 952 reps, which is a CRAZY 28 rounds! Dang girl! 

Andrew, Todd, Karen and Malia: CrossFit Novato is proud to honor your efforts with a WOD repair lotion (either the Repair or Maintenance) and a pair of WOD n Done grips. I’ll be in contact with you soon to get you your prizes! Congrats, guys! 

This week 20.3 was announced and we FINALLY get to see some heavy weight and a short time domain! This is our first (and maybe only?) repeat this year, with 20.3 being 18.4. Did you do it in 2018? Are you going to improve your score? We shall see! 

The RX version has two heavy deadlift weights and some high skill level gymnastics with handstand pushups and handstand walking. The Scaled version has lighter barbells and the still difficult toe pushups and bear crawls. Good luck to all competitors this week! Check the blog post next week to see who tops the leaderboard and what their prize is. 

Two more weeks to go. What movements do you think we will see in the remaining weeks? I have a feeling overhead squats and some kind of muscleup are coming, but you never know what The Dave Castro is dreaming up. 

Reminder that anyone is welcome to come and do the Open workout on Saturdays Downtown, regardless of whether you are signed up for the Open or not. Come join the fun! 



Friday Update News – 10/25/19

TGIF. Here’s your copy of the FUN for the week ending 10/25/19.

Coach Matt Barnes is leading teams fighting the Kincade fire. Let’s send our thoughts to all residents impacted and all first responder teams and their families. Not sure where the Kincade fire is burning? Here’s the Live Map

Check out CrossFit Open 20.2 worldwide numbers.

The Ketogenic diet is used to fight cancer and more. If you are playing around with “Keto”, watch out for electrolyte imbalance.

Can a psychedelic experience improve your life? We are long time readers of UC Berkley’s Greater Good Magazine. Check out this week’s feature discussing the use of scientific tools to understand the impact of psychedelics on our well-being.

Didn’t have time to get that workout in? Here you go.

Time-restricted feeding and low glucose levels. Here’s a small group that took a look.

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CrossFit Novato - Downtown

Address: 7427 Redwood Blvd
Novato, CA 94945

Phone: (415) 290-2964
Email: andy@crossfitnovato.com

CrossFit Novato - Pacheco Valley

Address: 5420 Nave Dr
Novato, CA 94949

Phone: (415) 290-2964
Email: andy@crossfitnovato.com

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