Crossfit Santa Clara

Workout for Tomorrow:

Team workout to be decided

 

Jaime shows us the "when you have to pee on the soccer field stretch"

 

The " when you don't have a toilet stretch"

 

Just a bad ass picture, Christine is new to Crossfit Santa Clara she is strong as hell!!

 The waiter walk warm up

Awesome week of workouts guys! Finish up the week right and come on in tomorrow.

Workout for Tomorrow:

Shoulder Press 1-1-1-1-1

Split Jerk Practice at light loads, same loads you used for Shoulder press 5 Rounds of: Max Sprints up and back the gym floor (50 feet or so) in 1 minute Max Tire flips in 1 minute Rest 1 minute then repeat

If you have not completed your 1 rep max DL or 1000 meter row it needs to be done!!!!!!!!!!!!!!!!!!!!

You can substitute the SP for DL and the Jerks for a 1000 meter row if you like, or just do the DL and 1k row and no WOD.

 

Pretty bad ass picture of Zack reppin our shirt.

Speaking of our shirts. We will have shirts with a new design available tomorrow!!!!! Please see Jaime (aka the guy in the back) if you want to purchase one. They will be $20.

Workout for Tomorrow:

Tabata Push Ups

Rest

3 Rounds for Time: #135 7 Front Squats 5 Thrusters 3 Push Presses

Rest 2 minutes and repeat for a total of 2 times

 

Making use of our parallet bars

 

Brian makes 305 float!!!

 

Got some new boxes at the gym today.

Recently we have began to collect a lot of clothes left behind from those of you who take off your jacket and forget to grab it. I will be giving these clothes to Good Will soon. Please pick up your clothing if any of it is yours.

Thank you.

 

Question for Comments:

What movements would you like to see come up more in our programming? For example: Maybe the muscle up? Maybe one legged squats? You tell me.

Workout for Tomorrow:

Deadlift

3-3-3-3-3

Max rounds in 5 minutes of:

3 HSPU'S

5 Ring Dips

7 Burpees

Rest 2 minutes and repeat for a total of 3 rounds.

If you have the inability to do a HSPU or Ring dips we will sub the workout for you, don't worry.

We tries to see who could get the narrowest overhead squat, Mark won!

John got his first Muscle up

 

The 6:30 crew, best body building pose pic.
 
 
 
 
 
 
 

Don't forget about the Turkey Trot.

Don't forget that this week is test week!!!!! Please find your one rep max deadlift and 1000 meter row by Friday.

It's all about the mind fu$%. For the next month or so I will be primarily programming short met cons, strength workouts, and interval training. The reason why I believe this will get all of you in better shape is because of your mind. Many of you do not have the ability yet to push yourself for 15, 20, or more minutes. How about 3??? I will focus on intervals to help you guys push yourself. It is much easier to go hard for 3 minutes, rest, then repeat. Than it is to hit a straight 20 minute workout. My goal is help you guys increase your work capacity and decrease your recovery time. I believe this will be accomplished through intervals.

Just go hard when you walk in the door and everything else will work out!

Workout for Tomorrow:

 

Run 800 Meters for Time

Rest 2 Minutes

Run 400 Meters for Time

 

Recover

 

3 Rounds for Time:

25 Box Jumps 24 inch

25 Push Presses @ 45#

25 GHD Sit Ups

Goal time: Sub 9 minutes

 

 

The 5:30 Class getting down on the met-con tonight

 

Workout for Tomorrow:

Back Squat

3-3-3-3-3

3 rounds for time of:

10 Overhead Squats 95#
20 Wall Balls

 

 

Please don't forget this week is test week!

Pick a day and hit your 1 rep deadlift and 1000 meter row.

 

Every week we will be squating and deadlifting at least once.

 

Workout for Tomorrow:

Repeat for a total of 5 rounds:

Row 500 meters

Rest 3 minutes

Today I did this workout with 1000 meter rows, brutal!!! Go hard!

Sorry for the short post, just got home from a long day at the Level 1 Cert.

We got some new toys at the gym!!!

Schedule for Tomorrow:

Class at 9:00am 

Competition team practice at 10:00am Sal suggested this time, please post to comments if you want to discuss with Sal a different time or to confirm.

Workout for Tomorrow:

Run 3 400 Meter sprints, These are all out efforts

Recover

Max Rounds in 7 Minutes of:

5 Clean to thrusters at #135 

If you have the inability to perform this movement with 135, reduce the weight to a weight you can do. The goal is once you pick the weight up from the floor you can not stop or pause anywhere except overhead.

10 Burpees 

Rest 2 Minutes and Repeat for a total of 2 Rounds 

This will be a burner! 

 

Cynthia showing off some new kicks!!! Pink Chucks.

Jt shows us the rack position. I worked with Jt today and emphasized how unimportant your hands are in the front squat. The object should be resting as close to directly over your heels as possible. Any deviation from the Frontal Plane (line that divides your body) and the weight becomes much heavier. 

The next time that you are performing a front squat keep in mind:

Get your elbows up!!! I like the que "what color lazer beams do you have?" Answer: Hot pink  My response: You have hot pink lazer beams coming out of your elbows and they are facing directly at that wall. As you squat keep those lazer beams up against the wall at all times.

Allow that weight to rest on your shoulders, no need for a death grip just simply use your hands as a guide.

For the last 18 months or so our gym has mainly followed Crossfit.com. As of today we will do a one month cycle of my programming. At the end of the month "the gym" (meaning you, me, trainers) will evaluate what we think and determine if we want to stick with my programming or go off Crossfit.com. There is nothing wrong with Crossfit.com, I just have some creative ideas that I would love to try out.

By the way, the in laws and I went to Cheesecake factory tonight (not my choice). Because of a new law, I believe, they have began to post the amount of calories on all of their food. WOW, is it a shocker!  I checked out the cheesecake, per slice I couldn't find one under 1000 calories!

You can still eat healthy while going out though. I ordered a turkey burger with a side of guacamole. I threw away all of the bread and enjoyed a turkey burger with grilled onions and guacamole, delicious! If your going to go out and eat some bad food at least eat the fries and get rid of the bread, it is definitely not worth the calories/insulin spike. At least the fries taste good as hell.

Workout for Tomorrow:

35 Pull Ups

30 Double Unders

30 Pull Ups

30 Double Unders

25 Pull Ups

30 Double Unders

20 Pull Ups

30 Double Unders

15 Pull Ups

30 Double Unders

10 Pull Ups

30 Double Unders

5 Pull Ups

Goal time: Sub 9 minutes, it took me about 14, I tore my hands around 25's and pretty much suck overall at Pull Ups

    

Kunal got a Muscle up!!!

Pic of the Day, pretty badass picture from the 3:30 crew

Workout for Tomorrow:

Max Rounds in 5 Minutes of:

 

20 Wall Ball Shots 20#

10 Push Ups tossing the ball hand to hand

Run 200 Meters with the ball

 

Rest 1:30 and repeat for a total of 3 rounds

(if you do not have a ball or we run out, grab a 25lb plate and bang it out!)

 

Ever wonder what the foam rollers are for???? Here is a general idea of what it does. Myofascial Release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion. The theory of Myofascial Release requires an understanding of the fascial system (or connective tissue). The fascia is a specialized system of the body that has an appearance similar to a spider's web or a sweater. Fascia is very densely woven, covering and interpenetrating every muscle, bone, nerve, artery and vein as well as all of our internal organs including the heart, lungs, brain and spinal cord. The most interesting aspect of the fascial system is that it is not just a system of separate coverings. It is actually one structure that exists from head to foot without interruption. In this way you can begin to see that each part of the entire body is connected to every other part by the fascia, like the yarn in a sweater. Fascia also plays an important role in the support of our bodies, since it surrounds and attaches to all structures. These structures would not be able to provide the stability without the constant pull of the fascial system. In fact, our bones can be thought of as tent poles, which cannot support the structure without the constant support of the guide wires (or fascia) to keep an adequate amount of tension to allow the tent (or body) to remain upright with proper equilibrium. In the normal healthy state, the fascia is relaxed and wavy in configuration. It has the ability to stretch and move without restriction. When we experience physical trauma, scarring, or inflammation, however, the fascia loses its pliability. It becomes tight, restricted and a source of tension to the rest of the body. Trauma, such as a fall, whiplash, surgery or just habitual poor posture over time and repetitive stress injuries has a cumulative effects. The changes they cause in the fascial system influence comfort and the functioning of our body. The fascia can exert excessive pressure producing pain or restriction of motion. They affect our flexibility and stability, and are a determining factor in our ability to withstand stress and strain.

 

Took this video last night, Karo shows us some new bear crawl technique.