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30 posts from November 2008

November 20, 2008

5K Tomorrow!!!!!

IMPORTANT NEWS!!!!!!!!!!!!!!!

Silicon Valley Turkey Trot Thanksgiving Day

November 27th

5k & 10k Run/Walk


This race was primarily designed for people ages 10-70+ (our awards categories are based on this age grouping) and is the Turkey Trot participant race. When you register you can choose to either run or walk the 5k race course or if you are looking for a greater challenge you can run the 10k course. Both the 5k and 10k races start at 9:00am. This is a great run to do with your whole family!   We have runners of all ages, skill levels and strength do this event. We encourage our power walkers and those who would like to be out walking their babies in their strollers to join in the fun as well.  If you do have children ages 2-9 who aren’t ready for such a long race please see the Lucille Packard children's Hospital Kid’s Fun Run below.

Men and Women’s First place winners get prizes - a commemorative trophy, a cool max t-shirt from the Runners Factory and a first place medal, Men and Women’s Second and Third place get place medals in the following age categories: 10-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.

The cost of this race is $30 until Oct 16, $35 from Oct 17-Nov 24 and $40 to register on the day of the event.

I have already registered and am excited to see how many of you will join me. I decided to join for three reasons:

1) Its for charity

2) I suck at running

3) How much better will Thanksgiving dinner taste after running 10k???

Speaking of Running


Tomorrow's Workout:

Run 5 K

Post time to comments.

Compare to 081022.


Pics from Today:


Yes, thats Charlene deadlifting 115lbs! 5 rounds of 5


Probably one of the best action photos I have ever seen, check out all that is going on.


Results from Today

See you all Tomorrow!

November 19, 2008

.COM Rest Day Tomorrow!!! We will be making up a WOD we missed or doing the "Partner WOD"

Another great day!!!!

So what has been going on at the box, and what is to come?????

I want to begin by thanking everyone that has became a member of Crossfit Santa Clara and started their path towards becoming more FIT! Crossfit Santa Clara has significantly grown over the last few months and we are almost ready to move to a new location. I want to move from our current location primarily because of the running and parking, which as you guys know drives me nuts! The size of our location is not a big issue right now, but I want to make sure it never becomes one, which is another reason why we will be moving to a larger facility. We have almost every piece of equipment I can think of and are expanding class sizes soon since Dave got his cert this past weekend.

So, things to look forward to at Crossfit Santa Clara:

New equipment weekly: Benches, more jump ropes, more kettlebells, foam rollers and anything else you guys think I'm missing.

New Classes at 6:30 PM Tues and Thurs focused more towards beginners

Our new facility

Our Holiday Party!!!!!!!! The date will be announced soon!


IF THERE IS EVER ANYTHING I CAN DO BETTER, PLEASE LET ME KNOW!!!! I want you guys to have the best training experience possible, always feel free to give me some constructive criticism.



Workout for Tomorrow:

Make up a workout you missed


Do the partner workout that I will make up (should be a lot of fun!)



A video of Austin being Ridiculous, check out how happy he is!

Pictures from Today:


The noon class getting down on Helen!


Results from Today


Crossfit Santa Clara's newest member, Desiree (name has an accent over the e). Desiree comes to us ready to get back in shape and gain the ability to perform daily tasks more easily. I can't wait to see what type of results we will get Desiree. If you see Desiree please welcome her to the club, welcome to the family!

See you all Tomorrow!

November 18, 2008

Our heavy day is done, Nicole Tomorrow!!!

Great job to everyone that came by today and pushed themselves. Big props to Chris, Austin, Yu-Ying, Elaina, Big E, Ashley and all the others that set there personal best today


Workout for Tomorrow:


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 080924.


The Goal is to get max Pull Ups, so set up your rounds accordingly. Go for the greatest number of Pull Ups not rounds!

Pictures from Today:

IMG_3072  IMG_3073  IMG_3075 

I hit 300lbs today, a PR by 25lbs! How did I do this??? Well, just like all of you I practiced and became more efficient at the movement. Keep working and the results will come!!!!

IMG_3077  IMG_3078  IMG_3082 


Results from Today

See you all Tomorrow!

November 17, 2008

Going Heavy Tomorrow, this time with Push Jerks!!!

Helen was a hit!!! Huey killed it! Many of the girls did it RxD! Dave Pr'd by 2 minutes! Elaina and Lisa didn't believe that they could do RxD kettlebell swings, but they were wrong muscling through all 63 perfectly!!

Please email or call me to set up a time to work individually on any movement of Crossfit!


Workout for Tomorrow:

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.



The Role of the Abs in the Overhead Lifts:

Athletically, the abdominals’ primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead, and, of course, the heavier the load the more critical the abs’ role becomes. We train our athletes to think of every exercise as an ab exercise but in the overhead lifts it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press – the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

Pictures from Today:

IMG_3066  IMG_3068 

Gary always looking stylish, here with his shades on during Helen

IMG_3069  IMG_3070 

Keeping Crossfit in the family, in the middle is my Sister Angela who came by today and will hopefully get committed to our program. Stay tuned, I hope she comes over to the good side!


Results from Today


Crossfit Santa Clara's newest member, Nima. Nima is in grad school at SJSU and is ready to kick start his fitness after watching a friend get in great shape through Crossfit. If you see Nima please welcome him, welcome to the family bro!

See you all Tomorrow!

November 16, 2008

Helen Tomorrow!!!!!

I hope all of you had a good rest day and are ready to PR tomorrow's workout. Many of you have done this workout before so please check what time you got before and shoot to kill it!!!


Workout for Tomorrow:


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 080821.



Video Example:

A Picture from Dave and Jackie's Cert. this weekend:

Look for Dave, check out the smile on his face. Priceless!!!!


See you guys Tomorrow!

November 15, 2008

.COM and Crossfit Santa Clara rest day Tomorrow!

A big thank you to everyone that came out today and went heavy! I saw some amazing performances from everyone, especially Eliana squating over 100lbs!


Workout for Tomorrow:

Don't! Take a rest day, allow your muscles to recover and come back strong on Monday!

Or Stretch and jog around your block but still be prepared to hit it hard on Monday!


Pictures from Today:

IMG_3053  IMG_3054  IMG_3055  IMG_3057  IMG_3058 


Jackie and Dave at the Level 1 Cert in Union City. Jackie is on the right and Dave is on the left, I was fortunate enough to stop by and get in a workout with a few Crossfit Celebrities. More to come on their experiences.


Adrian Bozman of Crossfit San Francisco, Tamara of Crossfit Oakland and myself teamed up for a workout today and were lucky enough to win!


Results from Today


Crossfit Santa Clara's newest member, Steven. Steven comes to us with a soccer background and is ready to commit to Crossfit and see the results. If you see Steven please welcome him, welcome to the family!

See you all on Monday!

November 14, 2008

Going Heavy Tomorrow!

Thank you to everyone that came by on a Friday and got in a great workout!

Good luck to Dave and Jackie who are participating in a Crossfit Level 1 certification tomorrow!

Sat. morning class is on! 9:00AM Tomorrow we go HEAVY!!!!!!!!!!!!!!


Workout for Tomorrow:

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080930.

Rules for Tomorrow: Break through your mental mind block and attempt a heavier load!!(safely)


Pictures from Today:

IMG_3037 IMG_3041 IMG_3044 IMG_3048 IMG_3049  IMG_3046


Kevin, me, and Paul. Kevin is the co-owner of Crossfit Redding where Paul used to train. Kevin has done a great job teaching Paul and is no slacker himself finishing the workout today with a good time. Thanks for stopping by.


Crossfit Santa Clara's newest member, Ben. Ben has lost a significant amount of weight and is using Crossfit to continue his success and increase muscle. Ben understands the value of Crossfit and is ready to start working out. Please welcome Ben when you see him, welcome to the family!


Results from Today

See you all Tomorrow!

November 13, 2008

Muscle Ups are over thankfully, Tomorrow we attack Hang Power Snatches!

A lot went on today at the box:

Diablo Crossfit stopped by!

We enrolled a new member!

Guy got his first Muscle Up and quote, " it was better than the first time he had sex"

Everyone busted there ass!


Question for Comments:

I have never seen Guy as excited as I saw him today, what movement do you have as a goal to be able to accomplish???

I'll start by saying, "a one legged squat with both legs"



Workout for Tomorrow:

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 080426.

A video on the Hang Power Snatch, we will work more technique tomorrow:


Pics from Today:


I wanted to give a shout out to Charlene for showing up everyday for the last 10 days since she enrolled and kicking ass! Charlene is turning 60 in January and uses her Mom for some inspiration who is 85 and still active! Theres no doubt that if Charlene sticks with Crossfit she will be active for a very long time.


DIable rolls through!!! Thanks for coming guys!

IMG_3021 IMG_3023 IMG_3032 

A few muscle up masters! Gary, Bruce and new to the club Guy!


Practicing our sumo stretch


Results from Today


Crossfit Santa Clara's newest member, James. James is using Crossfit to get in even better shape for Soccer and is dedicated to weighing less than his father. We are here to help you out! Please welcome James when you see him in the gym. Welcome to the family!

See you all Tomorrow!

November 12, 2008

.COM Workout for Tomorrow: "JASON"

.COM Rest Day went well! Those of you who showed up kicked ass, thank you for coming in. Tomorrow's workout looks like a tough one, get ready to hit it hard after a nice rest day. 


Tomorrow's Workout:


For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 080526.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.


Please watch the Muscle up video below to get an even better idea of how the movement should be performed. Also for those of you who can not do muscle ups, don't worry there is a sub.

Pictures from Today:

IMG_3005  IMG_3012  IMG_3015IMG_3011IMG_3017   

Results from Today

See you all Tomorrow!

November 11, 2008

.COM rest Day tomorrow, we will be making up a workout we missed from this week

FGB is over! We had some very gooooooodddd performances. Ashley Pr'd by 50, Lee Pr'd by 30 even though his last time doing it was Sat??? In any case everyone did well and hit new personal records which is great to see. I Pr'd at 412 which I thought was not bad until my buddy Pat Barber called me and said he got 463!!!!! You've got to be kidding me!

If any of you need extra help with anything please feel free to meet with me one on one so that we can work on making you more comfortable with the movements of Crossfit.


Workout for Tomorrow:

So as usual on .COM rest day's you guys have a few choices for your workout:


B) Yesterday's workout (the really crappy one)

C) Heavy Power Cleans

D) If you have done all of the above, then come in and work technique with me or practice something you suck at.


A ridiculous video by Speal, check this one out!

Pictures from Today:

IMG_2993  IMG_2995  IMG_2998  

Great picture David!


 Results from Today

New T-shirts are in!

This picture doesn't do it justice(I'll stick to Crossfit and stop modeling), they come in black and grey/charcoal and are the super soft material.


See you all Tomorrow!