07/18/2011

I apologize for lack of blog posts on this site... Our new, centralized site is up and running. Please look here to find the WOD or other information...

 

www.kiathletics.com

 

I hope that everyone had a great weekend!!!!!

 

 

 

I apologize for lack of blog posts on this site... Our new, centralized site is up and running. Please look here to find the WOD or other information...

 

www.kiathletics.com

I hope that everyone had a great weekend!!!!!

 

 

 

07/16/2011

Schedule for tomorrow: 10:30-12 open gym, 12pm class SUNDAY CLASS WILL BE AT 10:00AM THIS WEEK ONLY.


 

Our new website should be up and running by Tomorrow!!!

 

I am really looking forward to debuting it mainly because of its functionality. All of our Facebook/Twitter/YouTube and other social media will be integrated. My goal is for you guys to use our website as a forum to chat with each other, network and ultimately make new friends. 

 

Jaime should have it done by tonight....(putting a bit of pressure on him now). 

 

Speaking of Jaime. Jaime also created a new shirt for the Crossfit Games. Here is a sneak peak. (I always feel really really goofy having shirts like this made...Jaime insisted people would like them for the Games). I truly appreciate the support.

 

Khalipa-Front Khalipa-Back


 

 

 

Workout for Tomorrow:

 

Something I make up at 9:00am 

 

 


07/14/2011

SATURDAY SCHEDULE UPDATE

 

 

THE SATURDAY CLASS WILL BE AT 12PM 

 INSTEAD OF THE NORMAL 10:30.

 

Sorry for the late notice! 

 

 

Ivo got his first muscle up today!

Photo-163

 

A couple of pics from today...

Photo-162
Some hollow rock action

 

Big 6:30 class crushing the workout today!

Photo-166


 

 


 

Workout for Tomorrow:

 

 

Shoulder Press 1-1-1-1-1 (heavy!!!!!)

 

 

Max Rounds in 10 minutes of:

 

Run 200 meter's

10 Box Jumps 24"

5 One arm DB Thruster (right)

5 One arm DB Thruster (left) 

10 Box Jumps 24"

 

 

 

07/13/2011

AWESOME JOB TODAY!!!!!!

 

The "benchmark Wednesday's" have been going really well. I love the efforts that everyone is putting in!

 

 

 

Huge Shoutout to Sam!!!

Sam has spent a lot of time working on his mobility and it is paying off!!! His squat has been improving dramatically! For those of you who feel frustration with your flexibility impacting your performance, keep after it. Put in the work and you will see improvement.

Photo-158

 

 

 

Speaking of mobility, here is a sweet picture of the 5:30 class working a partner stretch for the squat. Use a partner to help with mobility when you get a chance. Often times they can assist in providing resistance that you couldn't create on your own.

Photo-161

 

 

 

Have an injury???

 

Come on in anyway. We can definitely find a way to get you to work out.

Photo-159

Cynthia working her modified squat today.

 

 

 

Check out this picture of Tim walking with the yoke. We were working out today in Santa Clara and were performing 50m yoke walks. That sucker is HEAVY. After we were all done, Tim threw on another 100lbs for a total of 620lbs...  It takes a tremendous amount of core strength to support that load. He made it look easy.

Photo-160

 

 

 

Karo has a few words about how to use the GHD for mobility.

 

 

 

 

 

Workout for Tomorrow:

 

 

 

As many rounds as possible in 3 minutes of:

 

5 clapping push ups

7 KB swings @ 2 pood

 

Rest 30 seconds and repeat for a total of 4 rounds

 

Immediately after all 4 rounds are up hold a hollow rock for max time. 

 


 

 

 

07/12/2011

Blake and Paul, the young guns, got their first muscle ups today... Congrats guys!!! Notice any family resemblance? 

Photo-156

Photo-157

 

 

 

Kunal rockin' the shades for the snatches today. Gotta look good while olympic lifting!

Photo-80

 


 

Workout for Tomorrow:

   

 

Front Squat your body weight 50 times in as few sets as possible

 

 


Benchmark Wednesday's

 


“Jackie”

For time:

Row 1,000 meters

Thruster 45 pounds 50 reps

 30 Pull-up

 

 

Jason's take on the Hook grip...

 

Regular Grip:

Photo 
Hook Grip

Photo

 

Why the Hook Grip????

  • Start With The Thumb — and pointer finger “hook” part of your hand by gripping the bar.
  • Tighten the thumb down – around the bar.
  • Wrap Your fingers — starting with the pointer finger down around the bar, covering your thumb with as many fingers as possible.
  • Squeeze – to get max strength/tension and strengthen the grip
  •  

    The Hook Grip is good because:

     

    It allows you to have an awesome grip on Snatches and Cleans without "death gripping the bar." Death gripping often times will lead to an athlete pulling with their arms due to the increased tension and not using there hips as effectively. With a hook grip it is almost impossible to death grip the bar, your grip is secure but relaxed.

    It will also allow your grip to not burn out as bad while doing high rep lifting that is extremely grip intensive. Since the "hook" gives you added holding power, your grip is less taxed. 

     

    The hook grip is uncomfortable at first. I hated it for years! Give it a legitimate shot for 2 weeks and you will never go back. You will begin to PR your Olympic lifts and realize just how valuable it is. 

     

    If I didn't sell you on the hook grip this will.

    I was having lunch with an Olympic weight lifter who went to the Beijing Olympics about a year ago. I asked him about the hook grip and if he preferred it (at the time I was anti hook grip). His response sold me forever.

    "Jason, in the Olympics you have athletes from all over the World. Every team lifts slightly different in terms of technique. The one thing that every single lifter does do however is the hook grip."

    I was sold right there.....it must work was the answer I had.

     

     

     

     

     

    07/11/2011

    The new 9am and 3:30pm classes were rockin' today!!! Just a reminder, the 9am class is available Monday, Wednesday, and Friday. The 3:30 class is now a daily class.

     

     

     

    There will be a catered (legit tacos etc... can be paleo-ish if desired) party at our Santa Clara location, Friday, July 22nd at 6:30pm.

    All of the Mountain View crew is welcome!!! We would love to see you all there!

     

     

     

     

     

    The clean and jerk work was great today! It was a great opportunity to improve through repetitions. Keep working hard on the olympic lifts. You guys are getting pretty darn good with these movements! That was awesome stuff!!!

     

     

     

    Some action from today:

    Photo-154

    Photo-155

     

     

     

     

    Workout for Tomorrow:
     

    Run 1 mile

    25 Push Ups

    25 Power Snatches @ 75#'s

    25 Push Ups

    25 Power Snatches @ 75#'s

    Run 1 mile




     

     

     

     

    07/10/2011

    Updates to our schedule...

    These changes take affect IMMEDIATELY!

     

    We are adding 2 new class times:

     

    9am on Monday, Wednesday, and Fridays. There was quite a bit of demand for this class time. We will try it out... If it becomes popular, we could make this a daily class.

     

    3:30pm Daily.

     

    We now offer 7-8 classes every weekday ...

     

    So... our full schedule:

    Monday, Wednessday:

    7am, 8am, 9am, 12pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm

    Tuesday, Thursday: 

    7am, 8am, 12pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm

    Friday: 

    7am, 8am, 9am, 12pm, 3:30pm, 4:30pm, 5:30pm

    Saturday:

    10:30am

    Sunday:

     Santa Clara only 11am

     

     

     

     

    Workout for Tomorrow:

     

    Tomorrow we will have a birthday tribute to Kristine with some clean and jerks. Her birthday is later in the week and she is traveling. It is a few days early, but Happy birthday, Kristine!!!!!  


    Kristine's b'day WOD...

    Every minute on the minute for 15 minutes perform 1 clean and jerk....this weight should be heavy and challenging.

     

     

    3 Rounds for time of:

     

    20 SDHP's @ 95#'s 

    20 Push Press @ 95#'s 

     

    A nice little pull and push action

     

     

     

     

    Stole this from Crossfit One World, I visit there blog regularly and really liked what the author (Alex) had to say.

     

    Today somewhere in America, a patient will be rushed to a hospital’s emergency room (ER) after complaining of the worst headache of her life. She is in her 30s, young, slender, in shape, free of drugs, and avoids smoking or alcohol use. During the initial assessment in the ER, she quickly loses the ability to speak. Immediately a code grey is called and the patient is rushed to a CT scanner, where they see a huge MCA aneurysm. A neurosurgeon is summoned and immediately the interventional radiology (IR) team is brought in to attempt to clip the aneurysm. Unfortunately the patient’s aneurysm is unreachable through a clipping so this neuro-radiologist who fellowed as a neurosurgeon converts the multi-million dollar IR suite into a very sterile high functioning operating room (OR). The aneurysm is then coiled, secured and the patient is then taken to the intensive care unit (ICU) where she will spend the next two to three weeks avoiding a very life threatening vasospasm window. ….

    This is the bad ass American Health Care system in action at its best. Every day there is a car accident, a gun shot wound, a septic patient, a heart attack needing a balloon pump and and an open heart surgery. There are strokes that need fixing and holes that need patching. There are doctors, nurses, pharmacists, nurses aids, janitors, pharmacy techs, and secretaries, who all play a role in saving hundreds of lives on a daily basis. This is our health-care, this is tertiary care........

    What it is not.......

    It is not a health-care system that is proactive. It is not a system that fixates on preventive medicine. It is a system that waits until you are suffering before it intervenes. Diabetes II, ischemic strokes, heart attacks, coronary artery disease and high cholesterol are all preventable diseases, yet, millions of people will die this year simply because they could not put a handle on the very serious precursors to death.

    • 18.8 million Americans were diagnosed in 2010 with diabetes. 74 million are in the pre-diabetes stage.
    • 174 million dollars was spent in fighting diabetes alone.
    • One in three Americans are diagnosed with high blood pressure.
    • 74 million dollars was spent in treating high blood pressure.
    • 25% of Americans have pre-hypertension.
    • 16.3 million suffered heart attacks or an angina attack.
    • 7 million strokes were reported
      http://circ.ahajournals.org/cgi/content/full/123/4/e18
      http://www.cdc.gov/nchs/data/hus/hus10.pdf#05

    Currently America spends 16.9 percent of the GDP on what it believes to be health-care, and it is estimated to reach 49% by the year 2082. While most people feel the need to pay for the best product possible our health care system was ranked 37 by the World Health Organization (WHO), and many who argue against the reliability of this ranking can only go as high as 15 in value. It seems that our solution is always based around placing more money on top of a faulty foundation, when easier, economical and practical solutions would fix the base of the problem.

    It is not uncommon for our leaders to complicate an issue that has stupefied them, and it looks like this trend continues. If you have ever read the bookSuperfreaconomics, you’ll remember a chapter where the author’s discuss the invention of the seat belt. I suggest you read this book, if you haven’t done so, but by using data, the author’s were able to show a trend and a decline in trauma related deaths. As you all know from CrossFit, weights and times will never lie to you. As emotional and convinced you are in believing you can thruster 245, the truth shows itself when you put the numbers on the bar and attempt the lift.  It seems that this premise holds true in the outside world and those numbers (statistics) observed by the author's, proved just how crucial it was to implement a seat belt law, as well as educating both adults and children, showing an increase in seat belt use while correlating a decrease in deaths resulting from automobile accidents.

    Another example, of preventive medicine at it’s finest was witnessed with the strong campaign issued against smoking. While smoking continues to show a face in health related diseases, the truth is those times of Joe Camel being cool is no longer the case. A time when lighting up was cool daddy-o, is as cool now as using the word daddy-o. The decline in smoking, is seen in the following graph, which was published by the CDC.

    http://www.cdc.gov/tobacco/data_statistics/tables/trends/cig_smoking/index.htm

    Another win for the preventive medicine and education campaign.

    Now fast forward to 2011 and our current pandemic attack.

    http://ije.oxfordjournals.org/content/35/1/93.short

    Yet, the solution is as simple as the fight against cigarette smoking was and our government fails to realize it. Preventive Education is key. Understanding that the sugar, cigarette, pharmaceutical and wheat companies are heavily invested in this fight is important. Realizing that despite what those organizations tell you, the only way to achieve the best quality of life is through proper diet (ketogenic or paleo), exercise, and the cessation of smoking. It is something that you as an individual need to know, and pass on to others, most importantly, your children.

    This is where Crossfit OneWorld shows true interventions, with a daily intense exercise program, and a complete nutritional modification, that has shown true results over time. The trainers are all here to help you achieve your goals. One World provides a community of people who understand that what looks like dieting to others is a lifestyle change to us. It allows for peer motivation and in doing so, promotes true health changes. This is the purest form of health care one can have, and the only thing you have to do is show up, ask us questions, and choose the pain of discipline rather than the feeling of regret.

    I am fortunate enough to have the Crossfit One World blog to open this forum to discuss what needs to change in order to keep you “healthy”.

    Diet and exercise is the only answer. 




    Wow, we had a lot more member's particiapting in the Level 1 Cert this weekend than I thought. Pics to come asap! 

     

    Workout for Tomorrow:

     

    Team Workout with Sal at 11:00am at Crossfit Mountain View

     

     

    Don't worry....tons of photos and a new blog coming by Monday or Tuesday.


    07/08/2011

    I hope everyone enjoys there weekend!

    Crossfit Santa Clara will be closed this weekend due to a level 1 certification.

    Crossfit Mountain View will be open at

    9:00am Class

    10:00am Mobility Class

    10:30am Class

    Workout for Tomorrow:

    To be determined by the Instructor based on how many people, equipment, and how many days/movements people have done that week.