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32 posts from August 2008

August 31, 2008

Labor Day WOD?????It will be a Surpirse!!!

As I have mentioned before I have noticed that some of you are picking and choosing your workouts. Less lately but it still sometimes happens, therefore on rest days I will no longer be posting the workout for that day until later on that night. If in fact you can not make it to the gym that day but still want to find out what the workout is please contact me privately and I'll be more than happy to tell you.

Our Labor day workout should be great!!! I believe some of the Unlimited crew will be coming by as well as many Santa Clara members making for a great Monday WOD.

Since there was no workouts today at Santa Clara I am lacking in pictures to post up today. However, I did want to give a shout out to Josh Johnson aka "School Boy" from Crossfit One World. Josh is 16 years old, totally down to Earth and a true beast!!! He performed all of the workouts at the games as RxD deadlifting 275 and clean and jerking 155!!!! He is an amazing athlete!!!


I also wanted to remind everyone that Crossfit Unlimited's Big Girls Don't Cry challenge is coming up soon and spots are limited, please email Austin if you are interested!!!

The "Big Girls Don't Cry" challenge consists of 3 workouts. Each workout will be divided in 8 heats with 5 athletes in each heat. For those who competed at this year's CrossFit games, the format is very similar. Total time of the 3 workouts will determine the men's and women's champion. There will be a 10 minute time limit for each workout and 5 minutes before the start of each heat. 8 heats times 15 minutes equals 2 hours total for all competitors to complete the workout. After all athletes finish workout 1, there will be a 30 minute break, same after workout 2. This gives each athlete about two and a half hours between workouts. Your heats and start times will be announced 2 weeks prior to the competition. You are responsible to be in the workout area 3 minutes before your start time. A warm-up area will be available and food and water will be provided to all athletes.

*There are 5 spots still available. If you want to register click here for information

Tomorrows workout will be at 11 a.m. !!!!!!!!!!!!!!! I will be taking plenty of pics so that I have some to put tomorrow.

August 30, 2008

Records Broken, Celebrity Appearances, and much more going on at the Box Today!!!! Tomorrow Pull Upsssssssss

A big thank you goes out to the Unlimited Family for coming by today, it was great to see everyone!!!! Thank you to everyone that stayed later to set some records, hopefully the Santa Clara crew will challenge those records and take back the number one spot. Stephanie from One World also stopped by today but did not workout?????? Maybe next time Stephanie. Lastly, thank you to all of the Santa Clara crew that come out every Saturday morning tired, hung over, or whatever you guys always come in and push through these workouts. Thank you again to everyone that came by today!!!

Workout for Tomorrow:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments

Pics from today:

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Img_17131 The 9:00 A.M morning Crew, we are missing Andy, Mark, and Lyda because they had to leave

Img_17151 Results from Today

The Record Setters!!!!!!!!!!! We have Oscar with 32 Double Unders, Gary with a 225 Push Press, Armando easily Deadlifting 405 (it must be the shades, I'll try that next time) and lastly Dal with 2 unbroken Muscle Ups

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Don't forget Monday we will be having class at 11:00 A.M only!!!! Everyone please come!!!!!

August 29, 2008

Saturday's Morning Workout at 9:00 a.m. Tomorrow

Wow, Today was crazy! We had a ton of people come by and perform the workout, and although many of you could not perform the workout as RxD you still muscled through whatever sub you needed. Needed being the key word in that sentence, many times I find that people Sub workouts with something that is ridiculously easier for them than the prescribed movement. Today you guys found something that was tough yet do'able, which is the goal, at least in my opinion of a substitute. Also we had 2 celebrity guests stop by from Crossfit One World in Union city today. Chris and Rita came storming in tearing up this WOD which was great to see.

Workout for tomorrow:

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

I can't wait to see all of the Unlimited crew and Santa Clara crew get together tomorrow for one great workout!

Some pics from today:

Img_16731Results from Fight Gone Bad, sorry they are late.

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Shout out today goes to Megan!!! Everyday Megan pushes through the workouts as RxD as possible, even if it takes her an hour she will complete the workout. Megan is a great athlete and I can't wait to watch her progress.

Thank you again to the celebrities that stopped by today, thats a great picture of Chris busting out the muscle ups unbroken.


This picture just never gets old to me, Austin from Unlimited after a hard burpee deadlift workout at the games, the best part is the fact that his dad is standing in the back supporting his son, oh and also the face Austin makes is priceless!!!

August 28, 2008

Just as I had promised a "perfect" workout for today, not to hard and not to easy. So what was it? It was FIGHT GONE BAD!!!! My inspiration for this workout came by the poster behind all of the pictures below, as many of you know our Fight Gone Bad fundraiser is coming up and I wanted to give us some extra practice before the event. This event will be great!! It's taking place at Freddy's One World and after participating in many of his events I know he won't let us down.

Great job Everyone for attacking Fight Gone Bad, its a brutal workout that trully feels rewarding when you are finished. We had some huge numbers come up today from everyone! I was very impressed by your guys' ability to mentally push through your mind block and get those extra reps. Its very inspiring for me to watch all of you push yourselves so hard, all of you should be proud of how far you have come and you should be excited to see what you can do!!

As I promised I completed Murph today with the buddies from Unlimited Vito and Micheal. Danny and many of you guys killed me! Great job to all of you, I have alot of work to do to get better at long workouts.

Schedule for this weekend: Sat class is on 9:00a.m. Hopefully all the Milpitas crew can make it. Sun there is no class and Monday we will be having a class at 11:00a.m.

Workout for Tomorrow:

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Photos from Today:

Img_16541 The afternoon crew: Will is the guy on the floor chillin out after a tough workout, then we have Guy, Chris, Danny, and Pat. This was a great group, these guys push themselves well which is evident by there numbers and results they have achieved.

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YuYing on the left and Roger on the right practicing some Clean's. Roger needs to get his elbows up!! But we will work on that some more.

Img_16651 The 4:30 Crew, and look who it is again YuYing! She double day'd it today and not only did the cleans but also FGB. The rest of the crew is Gary aka Very large Man on the left, Chris, Matt, and Mike. Shout out to Matt and Chris for coming in so consistantly, the results will come trust me!!

Img_16721The late night crew: We have Dre, Joe, Ben, Dan, Jaime, Ashley, Julie, and Tommy. These guys finished off my day strong partnering up with each other for a great workout. Partner workouts work well because you can hold each other accountable which is always a great way to push through new limits as I saw today.

August 27, 2008

Glad that Ones Over, Tomorrows WOD ??? A Secret

Another great day, seems like I always start off by saying that, but thats a good thing I so happy about the way things are going and the hard work that is getting put in at the Box by all of you!

Tomorrows Workout will be kept a secret, even from Ashley my Fiance until tomorrow for two reasons:

1) I'm not quite sure what I want to do yet for the workout

2) I don't want people to not show up because of the workout, I want everyone to come and just find out, stop picking and choosing your workouts guys.

I promise it will be a good one! Not to hard not to easy just perfect!

Pics from today:

Img_16311 Morning Crew, Danny and Gary handling business.

Img_16321 Lunch Crew Nort, Mounir, and Will

Img_16341 Early Early after Crew Gary N., Pat, and Roger.

Img_16381 Early Evening Crew, Mike, Andy, Matt, Chris, Megan, Tommy, Dave,and YuYing, no there not dead just doing sit ups.

Img_16401Evening Crew, Jaime, Dan, Ben, Lyda, Kim, and Ashley finishing off a great day!

Img_16461 This is for Megan and Danny, its 6:45 and your results have been updated, sorry for not doing it last night but I forgot to take the pic.

See you all Tomorrow! 

August 26, 2008

Great Records Today, Tomorrow ?? I don't even know what to call it, but it looks Perfect!!

Great job today everyone for coming out and going heavy! These heavy lifting days are important to increase strength and should never be overlooked.

Our schedule seems to be more set in stone now, does 6:45, 11:30, 4:30, and 5:30 work for everyone or should I change these times??????????? I am here all day so changing a class time to meet your demand is fine with me. Please give me your feed back!!!!!!!!!!!!!!

Tomorrows Workout:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments

This one looks fun, for those of you who are looking at this workout and do not think you can complete it RxD, don't worry I will have a substitute for anything that may give you trouble.

Before we get into the pics from today, I had to post this video up that Freddy put up from Crossfit OneWorld, sorry for stealing it Freddy but you guys have to see this. As Freddy says its a great example of why not to showboat. Check it out

Pics from Today:

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These were some great pics, thank you everyone for letting me take your picture, Kim I'll have to get you when your not looking. Also the last two pics are of our two newest members, Huey and Joe! Welcome to the family guys!

August 25, 2008

Murph is over!!!! Well at least for everyone but me, Tomorrow we will be doing Front Squats

Congratulations to everyone that completed Murph today!!! This includes everyone that stopped by the gym today besides me, I promise I will make this workout up this week. Today was my first day back from being sick, but just as I expected all of you to do this WOD, you can expect that I will complete it and post my time later this week. The classes went great today! Everyone pushed themselves and kept grinding until the end which is important for a workout as long as this one.

Workout for Tomorrow:

Front Squat 10-10-10-10-10 reps

Post loads to comments

This one should be a little bit more enjoyable than Murph so hopefully everyone will show up and set some records for our new Wall of Records board.

A good video to demonstrate proper Front Squat technique.


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Img_15811 Pic of the day, John Fox being pushed through his last mile run with the help of Tommy and Chris who had finished a little earlier but couldn't see John finish by himself. This was great teamwork! The best I have seen so far at Crossfit Santa Clara!! Keep it up guys!!!

August 24, 2008


We have a great workout for tomorrow!!!!!!!!! Everyone should be so excited that this one came up, I know that I am. Murph is a phenominal Crossfit Workout. We do this workout in honor of our soldiers, so please show up tomorrow and go as hard as you can.

The Workout:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

If you've got a twenty pound vest or body armor, wear it.

Bold and italics= Danny must do

I know you guys may be looking at this workout and thinking its impossible or at least difficult, but this is a good thing. Come in and push yourselves, I know all of you can complete this workout, whether in an hour or 30 minutes it doesn't matter, simply get it done!

Just to lighten up the mood a little

August 23, 2008

Rest Day Tomorrow, or make up a Workout you missed this week

Morning Crew Blasting out the workout!!


Gary leading the way after the first 800 meter run.

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Everyone killed it today! I am so happy and excited for what is to come with Crossfit Santa Clara. We have so many incredible athletes! It is amazing that we have such great talent so early! Thank you everyone for working hard and pushing each day to become more fit and a better Crossfit competitor. We are well on our way to becoming next years Crossfit Games affiliate winner, which is a huge goal of mine as you all know!


Results from Today

Workout for Tomorrow:

Take a rest day or make up a workout that you missed this week.

If you do not have access to any equipment then go run or jog outside for a little while and enjoy your Sunday! Be ready to hit it hard on Monday!

August 22, 2008

Food Poisoning or Overtraining??? Tomorrow we Run!

I want to apologize for not making it to the morning class today, I was in the bathroom all night with food poising or something similar to it and when It came time for the class I could barely sit up. I tried going in for the 11:30 class but again ended up in the bathroom throwing up, sorry Mounir and Gary for the unmotivated me today. As for the night classes I heard they went great, Ashley(my fiance) stepped up and went in to cover the class. She said that you guys like her better than me, so maybe we will need her to teach classes more often. Thank you to everyone that showed up and I apologize again for any miscommunication. Believe me I would much rather of tought classes then be laid up in bed all day, today and last night sucked.

I want to touch base on rest! I find that some of you are coming in daily and not taking any rest days, this is by no means a good thing. I speak from experience when I say that you gain more from rest days than you think. Mentally and physically it prepares you for the upcoming week. I find myself at times working out far more than I should, this can lead to negative effects which I think may have had something to do with my illness last night. So learn from my mistakes and make sure that you rest appropriately during the week! I can not stress how important rest days are, at times you may feel that you "aren't doing anything" but you are. Your body is recovering, a critical part to achieve the results you are looking for!

Workout for Tomorrow:

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Some pics from today:

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Special guest Danny stopped by today from Crossfit Sanoma, thanks alot for stopping by sorry I didn't get a chance to meet you.

Thank you again to everyone that came in today, I can not tell you how much I wanted to be in there with you guys today instead of wrapped up in bed. See you all tomorrow!