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30 posts from November 2008

November 30, 2008

Going Heavy tomorrow with some Shoulder Press!!!

Sunday Class went great! I am defenitly considering adding a Sunday class permanetly, for now I will post several days in advance if we will be having class on Sunday.

This week we get in some new Kettlebells!!!!


Workout for Tomorrow:

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.


A week or so ago I posted up an article from San Francisco Crossfit, I want you guys to remember that poor positioning and moving away from "best fit" might look bad and make your back ache, but really, it just decreases your incredible ability to generate power.

So keep the ribcage down when working overhead. And keep working on that "core".

Pics from Today:


The Sunday crew after the daily WOD, but wait what is that between Eric's legs??????????


Its Spotted Dick???? I found this at the store and had to bring it in, we actually ended up using this as one of the gifts for the worst Sweater award from our Holiday Party.

For those of you who do not know me, I promise I can be serious during instruction and class times, but how can I miss out on an opportunity to bring in Spotted Dick?

See you all Tomorrow!

First Crossfit Santa Clara Holiday Party was a HUGE SUCCESS, TOMORROW TABATA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

First off, thank you to everyone that came by tonight and hung out at our first ever Holiday party. For those of you who could not partake, I totally understand, hopefully you will be able to make it to our next event.

At Crossfit Santa Clara I try really hard to make people feel comfortable, this allows members to enjoy the time they spend in the gym. The way I see it is why the hell would someone come to a place where they could not enjoy themselves? All day people deal with pissed off employees, deadlines, stoplights, and anything else that gets your blood pressure rising. At Crossfit Santa Clara I really want it to be a place where you guys can come and get away from all that crap, enjoy yourself (as much as possible, it is still hard work) and find phonominal results!

Thank you for making Crossfit Santa Clara such a great place to be at! The community that you guys have build is trully inspiring.



Workout for Tomorrow:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 080818.


A few pictures from our Party!

I really don't know what to say about these pics? More to come.







John Fox is the winner of this years Ugliest Sweater Contest!!!!!!!!!!!!!!!!!!


Crossfit Santa Clara's newest member, Charlie! Charlie comes to us from an athletic background introduced to Crossfit by his brother Joe, he picks up technique fast and is ready to learn. I'm excited to see the results that Charlie will get with the way his work ethic is. If you see Charlie around please introduce yourself, welcome to the family!

It's Late, see you all Tomorrow!


November 28, 2008

GOING HEAVY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! DEADLIFTS

I hope you guys all enjoyed your Friday, I know I stayed as far away as possible from any shopping after seeing people lined up in front of Best Buy at 9:00am Yesterday!! We had a good class this morning and I'm excited for our Holiday Party Tomorrow!



THE UGLIEST SWEATER YOU CAN FIND! I recommend some random thrift shop then bring the sweater home and wash it a few times for the smell and peace of mind

A $10 gift for our gift exchange



Schedule for Tomorrow:

9:00am Regular Class

10:00am Open Gym or Practice what you suck at class

A little deadlifting action to get you guys motivated:


Workout for Tomorrow:

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 081013.

Please check your previous results and be prepared to crush them!


Dave Cohodes on Tenacity:

Fitness lives in the realm of intensity. If you don’t push yourself in the gym you would be just as good going to a globogym (to remain unnamed) and jumping on an elliptical for 20 min per day 3 times per week as our surgeon general states. We are not selling an image of a better body, we are not selling you illusions of grandeur that you might get bigger, or lose fat, or hell, maybe even get laid if you work out at our gym. What Cross Fit offers and almost guarantees is FITNESS. If you stick with us, you WILL get fit, and then those side effects like decreased weight, increased energy levels, excess happiness, and a sudden onset of continuous nights of restful sleep will all suddenly fall into your life. It amazing, we’re training you to be, dare I say, a better you. Cross Fit Santa Clara will get you there, but your side of the bargain is simple. Show up to work hard, show up with some TENACITY.

Pictures from Today:


Daves back!


Ashley deadlifting during the Mr. Joshua workout


The Friday morning Crew working off some of that food they ate

See you tomorrow!

November 27, 2008

.Com Rest Day Tomorrow, we will be making up a workout we missed or particing something we suck at!!!!!


Lets Talk Crossfit:

Is Crossfit the best fitness program on Earth???? I think so, but if you disagree then think about this for a second. With what other fitness program can an individual walk into practicly any competition there is and do "well" not great but well. Dave Cohodes asked me a week ago to run a 10k, I simply responded OK lets do it! There was no hesitation, or special training I needed, I knew I was physically fit enough to perform this task. If Dave had asked me to participate in any competition I probably would have said OK and performed "well". Today I ran at an 8 minute mile pace for 10k which isn't great, but isn't bad. Many other members from Crossfit Santa Clara were able to do the same thing today. They have never ran a 10k before but with the help of Crossfit they were able to simply jump right in and perform "well."

This is the beauty of Crossfit, with what other fitness program could any physical activity come up and you perform "well." Remember, Crossfit Specializes in not Specializing! Our goal is to get as physically fit as possible, enabling us to run a 10k on Tuesday, lift a 200lb couch up some stairs on Wends, and jump over a fence when running away from a dog on Thursday, I can keep going forever but I think you guys get the point.

Train Crossfit!!! Next step for many of us at Crossfit Santa Clara is a half or full marathon!



Workout for Tomorrow:

Make up a workout you missed this week


Practice something you suck at



Pictures from Today:




My Dad after he ran the 10k, great job!!!


The crew before the 10k, unfortunately we are missing Trevor and Gerard, if there was anyone else from Crossfit Santa Clara that did not get in this picture I truly apologize. Today's event was crazy!


The Crossfit Santa Clara crew after the 10k! Great Job Guys!!!


November 26, 2008

.COM WOD for Tomorrow "Nate" we will be running the Turkey Trot 10K!!!!!!!!

Turkey Trot 10k is Tomorrow!!! Please call me when you get downtown and we can all meet up. My phone number is 408-691-0430. I should hopefully be there with my dad no later than 8:20am.

Important weekend news:

No Class Tomorrow

Friday class is at 10:00am

Sat we will have class at 9:00am and practice what you suck at 10:00am

Sat night at 6:00pm is our Holiday Party, Don't forget your Ugly Sweater and $10 gift exchange item!!

Sunday we will have class at 10:00am



Workout for Tomorrow:


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.


Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


RUN A 10 K!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Santa Clara Fire warming up on the rowers


We got a few more bands in today, so I thought I'd make a colorful display for all to enjoy

IMG_3165 IMG_3166 IMG_3167 

IMG_3168 IMG_3171 IMG_3173 


Results from today


Crossfit Santa Clara's newest member, Jag! Jag heard about Crossfit from a friend in Santa Cruz and is ready to take the next step and start working out. I can't wait to see what Jag can do, he seems very motivated! If you see Jag around please introduce yourself, welcome to the family!

See you all tomorrow if your going to run or Friday if not.

HAVE A GREAT THANKSGIVING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

November 25, 2008

.COM WOD for Tomorrow is Mr. Joshua!!!

Great energy in the box again today!!! Thank you to everyone that came in and tackled the bench press! 

Important Thanksgiving Info:


2) No Class on Thursday, we will be running the Silicon Valley 10k Turkey Trot at 9:00am

2) Friday class is at 10:00am

3) Saturday is regular schedule

4) Sunday we will have class at 10:00am


Workout for Tomorrow:


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081010.


Crossfit 017         

So this morning I did not have an opportunity to pick up the benches, so we had to improvise. Great job guys for not complaining and still pushing through the workout!

Crossfit 022  Crossfit 021 Crossfit 020     

A little Cindy before the WOD!

Crossfit 018

Trevor showing us how its done on the rope after the crazy WOD from Sunday

Crossfit 023 

Results from Today

See you all Tomorrow!

November 24, 2008

.COM WOD for tomorrow "Lynne"!

So tomorrow we get another great opportunity to see how we have progressed. Many of you did this workout a few weeks ago and can hopefully do much better than last time.

Great turnout today guys!!! Good energy in the box tonight!


Workout for Tomorrow:


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 081106.


One of my favorite videos, I love the way this guys girlfriend or wife slaps the hell out of him to pump him up. Figured since we are doing bench press tomorrow it went well.

A few pics from Today:

IMG_3129  IMG_3130  IMG_3132 IMG_3135  IMG_3138  IMG_3139 


Austin hanging out


Results from Today


Crossfit Santa Clara's newest member, Gerard. Gerard comes to us from Crossfit San Jose after moving to this area to get his masters at Santa Clara University. Gerard is a beast, watch out! If you see Gerard please introduce yourself and welcome him, welcome to the family!

See you all Tomorrow!

November 23, 2008

.COM rest day, we will be making up a workout we missed this week!

I hope everyone had a great Sunday, I layed on the couch and rested my beat up back which doesn't seem to be getting much better but I'll give it another day or so.

Upcoming events and important comments:

1) We will be adding a 6:30p.m. open gym class on Mondays starting tomorrow. Open gym is a time when anyone can come in and practice what they suck at, hit up a workout, or ask me for help on their movements. This will also be a time that I will use to train beginners and offer intro classes.

2) Our Ugly Sweater Holiday Party is This SATURDAY!!!!!!!!!!!!! Sorry for the messed up post before that said September

3) The Turkey Trot 10k is Thursday, please sign up if you can make it

4) Thursday classes will be cancelled

5) Friday we will have class at 10:00am and possibly 9:00am if there is a demand



Workout for Tomorrow:

Make up a workout you missed this week!


I wanted to post this information compliments of Crossfit San Francisco and Coach Kstar because after doing Push Jerks last week it became incredibly obvious that I over extended my T-L hinge. Reading the following information may help you guys to avoid injury.

The Thoracic-Lumbar Hinge Says Alot About Your "Core"

Stabilizing a load of any significance over your head is really one of the best exercises there is to develop real-life, functional trunk strength. To be clear, there is no physio-ball exercise on the planet that can match standing under a heavy load.

There are many functional movement screens out there that will allegedly show the weaknesses of an athlete in training. Our movement screening is based upon the actual, base exercises that we perform (the push press being one). We are opposed to using correlates of evaluation (movement screens) in lieu of using our bread and butter foundational movements. I don't need to "test" your abdominal strength to know that you will fall apart under increased overhead loading. I just need to see you start pressing and push-pressing. Your weaknesses will show themselves. And as Coach Rippetoe says, "The cure for bad form, is good form."

All of the photos of the athletes above share a common movement fault. Can you see it?

All of the athletes are under sufficient overhead loading to elicit the same basic movement fault. That is, all of these athletes' mid-line stabilization breaks down at the base of their rib cage. The junction of the rigid ribcage and the start of your low back/lumbar spine in known as the T-L junction, or thoracic-lumbar junction. The photos show good examples of T-L hinging.

Now, there is nearly always some weight/work load that will exceed the stabilizing capacity of the athlete's trunk. But T-L hinging is probably the most common "over-extension" based fault that we see. The potential hinging that occurs in this region puts a great deal of localized stress on the spine here. In fact, many athletes will report that their backs are a little sore after big pressing movements. Over extension of the spine (here in the T-L junction) is to blame.

But really, blame the abdominal muscles. Sure your shoulders are tight and leaning back will help this problem, but your abs should not let your rib cage leave the locked down, anchored position. It is largely your internal obliques that are failing you here. Ironically, keeping the ribs in and down when going overhead sets the big, prime movers of the shoulder blades, up for the optimal position from which to generate force. So, letting your ribcage fly up (creating a T-L hinge) actually decreases your body's ability to move weight overhead. So weak abs leads to hinging, which leads to decreased force production over head. Not sweet.

And that's why we really care.

Poor positioning and moving away from "best fit" might look bad and make your back ache, but really, it just decreases your incredible ability to generate power.

So keep the ribcage down when working overhead. And keep working on that "core".

Coach Kstar

A Random video I found and thought was kind of funny:

See you all Tomorrow!

November 22, 2008

Crossfit Santa Clara Rest Day or do the .com crazy WOD!

Important Question??????????????

How far would you be willing to drive from our current location to a brand new bad ass location???

Please post answer to comments. This would really be helpful to me!


Workout for Tomorrow:

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.


Pictures from Today:

IMG_3122  IMG_3123

Santa Clara Fire showing us how its done on the Clean and Jerk (interesting split clean Trevor)


Mini Mini Cindy Warm Up


Crossfit Santa Clara's best Street Fighter Pose


Please welcome Alisha to the Pukie Hall of Fame, Alisha is John Fox's daughter and after finishing Tennis this season she is ready to start Crossfitting! I can't wait to see what is to come from Alisha at just the age of 16.


Results from Today

See you all Monday!

November 21, 2008

Clean and Jerks!!!!!!!!!!!

Our Holiday Party is Here!!!

It will be held on September 29th at 6:00pm at our beautiful box. Ashley tells me that we can decorate the place and set up tables and chairs and everyone will be comfortable.

So the Evites have gone out, if you have not received one it is probably because I do not have your email or possibly wrote it down wrong. Please let me know if you have not received one and I will send you one.


For more info please refer to the Evite.



Schedule for Tomorrow:

9:00am Regular Class

10:00am Practice what you suck at class



Workout for Tomorrow:

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.


Austin shows us how its done



Results from today. Many of you did not show up today?? I'm not sure if it was because it was Friday or because it was a 5K run?? Maybe a little of Both??? If you check the names you'll see that mine is not up there, I hurt my back and took yesterday and today off. Don't worry I'm going to make it up.

See you all Tomorrow!