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31 posts from December 2008

December 31, 2008

Crossfit Santa Clara Rest Day Tomorrow

I hope everyone enjoy's there New Year's Eve and takes an opportunity to relax tomorrow on the first day of the new year. All I know is that time fly's! It seemed like only a month or two ago that I opened my affiliate, but it's really been 7 months. We are now ready to move to our new location!!!

Get Excited for the NEW YEAR!!!!

Things to look forward to:

We will be in a new location on February 1st which is just about twice the size of our current location and is right up the street so there shouldn't be any issues with the distance you will have to travel.

We will have beginner Crossfit classes Monday and Wend. at 6:30pm

Every Saturday we will be preparing for the 2009 Crossfit Games through team challenges (with Unlimited or anyone else that wants to join in), individual challenges, and nutrition talk. I will also be adding classes during the week where I will workout with you guys hopefully pushing everyone to new limits.

We will be receiving more equipment and building more pull up bars for the new location.

Working towards winning the 2009 affiliate cup!!!!!

Hopefully sending multiple Crossfit Santa Clara athletes to the Crossfit Games!!

Thank you for all of your support in 2008! Get ready for the 2009 Crossfit Games Qualifier!!! More on this in tomorrow's post.

Thank you to everyone that showed up today and banged out FGB!!! We had some great scores, I will post them up on tomorrow's post.

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Workout for Tomorrow:

"Murph"

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.

Post time to comments.

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Friday we will be having classes at 12pm 3:30pm, 4:30pm, and 5:30pm

See you guys on Friday!

December 30, 2008

Fight Gone Bad!!!!!!!!!!!!

Great day today, can't wait to see you guys hit up Fight Gone Bad, this is always a good one!

Tomorrow's Schedule:

7:00am   8:00am   and    9:00am

No Class on New Year's

Friday's Schedule:

   12:00pm   3:30pm  4:30pm    5:30pm


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Workout for Tomorrow:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081111.

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Pictures from Today:

IMG_3533    IMG_3525    IMG_3527  IMG_3529 IMG_3530 

Sal and Brian got there first muscle ups today!!!!!

IMG_3534   

Results from today

See you guys tomorrow!

.Com Rest Day tomorrow, we will be making up a workout we missed this week!

Sorry for the late update, my internet connection at home is all messed up.

Normal Class Schedule Tomorrow!

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Workout Options for Tomorrow:

A) Make up a workout you missed from this week

B) Practice something you suck at

C) Participate in my alternate workout

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Pictures from Today:

Crossfit 001    Crossfit 003  Crossfit 005  Crossfit 006 

Charlie Got his first Muscle Up!!!!

Crossfit 007 

Results from Today

Crossfit 002 

Crossfit Santa Clara's second most newest member, Katie. Katie comes to us from an athletic background of Tennis and endurance sports. She is excited to test her limits and learn some new skills, if you see Katie please welcome her to the gym. Welcome to the family!

Crossfit 008 

Crossfit Santa Clara's newest member, Stacey. Stacey comes to us from a globo gym background and is ready to switch things up. Today she killed her first workout! I am excited to see the results we can get her. Please welcome Stacey if you see her around the gym. Welcome to the family!

See you guys Tomorrow!

December 28, 2008

Shoulder Press, Push Press, Push Jerk!

I hope everyone had a relaxing weekend and are ready to lift heavy tomorrow!

Normal Schedule Tomorrow

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Workout for Tomorrow:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 081029.

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A demonstration of the movements for tomorrow:


Sorry since we didn't have any classes today I didn't get a chance to take any pics, tomorrow I will make up for it don't worry.

See you Tomorrow!

December 27, 2008

Crossfit Santa Clara Rest Day, .Com WOD is Michael!

So I was scrolling through Crossfit websites and info as usual today and I came across an article titled "Beginner's Mind" which I thought directly related to many of your situations. Check out the article, the author makes some valid points. I have watched so many of you break through the mental "mind fuck" it is unbelievable! I am rarely more happy than when I see someone learn a new skill, become more proficient at a skill, or come back after giving up on a skill.

Those of you who show up everyday and test your capabilities (mentally and physically) will benefit tremendously, many of you already have.

Crossfit Santa Clara is closed Tomorrow

Speaking of skills, check out how to do a calf raise, very functional! It takes a lot of skill to perform this movement. (for those of you who don't know me I am being absolutely sarcastic)

Workout for Tomorrow:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

Post time to comments.

Pictures from Today:

Picture 010  Picture 011  Picture 012  Picture 013

Results from Today

See you all Tomorrow!

December 26, 2008

Saturday WOD looks Crazy!!!!!!

Big turnout today!!! Thank you to everyone that came in and hit up the WOD! Tomorrow, we are in store for another great one!

Saturday Class Schedule:

9:00AM Regular Class

10:00AM Practice what you suck at Class

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Workout for Tomorrow:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081020.

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Pictures from Today:

Picture 003 Picture 006 Picture 005 Picture 004

Picture 001     

The Unlimited Family! A big thank you to Austin for helping me out today!

Picture 007   

Compliments of Joe we have a new hole in the wall!!! Nice!!!    

Picture 002 

Results from Wends

Picture 008 

Results from Today.

See you all Tomorrow!

December 25, 2008

.COM Rest Day, we will be making up a workout we missed this week!

I hope everyone's day went well and you didn't eat too much, I know I ate way more than I should have which is why I need to work some it off tomorrow. I hope all of you can make it to class, I assume many of you have tomorrow off of work.

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Workout Options for Tomorrow:

A) Make up a workout you missed this week

B) Practice something you suck at

C) Do the alternate workout compliments of Cynthia and the Seal's Wod:

The Workout is:

Warm-up: Read instructions carefully, then start WOD!
"The Twelve Gifts of Christmas"
12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
< 5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run

Notes:
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINISH. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.

WOOOWWWWW this sounds tough!!!!!!!!

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New Class Schedule

Friday 12/26/08 Noon Class, 3:30,4:30(open gym) and 5:30pm

Sat 12/27/08 Regular Schedule 9:00am and 10:00am

Sun 12/28/08 No Classes

Mon 12/29/08 Regular Schedule

Tues 12/30/08 Regular Schedule

Wends 12/31/08 Morning Classes at 8:00am and 9:00am unless there is a demand for 7

Thurs 1/1/09 No Classes

Friday 1/2/09 3:30, 4:30, and 5:30 unless there is a demand for Noon

Sat and there after Regular Schedule

 

The things you can do with just two bars:


See you all Tomorrow!

December 24, 2008

Crossfit Santa Clara rest day, No Classes Tomorrow

I hope everyone enjoyed their Christmas Eve. Tomorrow we will be closed for the Holiday and will be back on

Friday with classes at Noon, 3:30, 4:30(Open Gym), and 5:30

Compliments of Dev's comment: Then,"[...]An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him.""

The workout for tomorrow is a great one and can be done at pretty much any globo gym, try and scream and yell alot with your shirt off while blasting music, this is always a great way to get kicked out of a globo gym.

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Workout for Tomorrow:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments

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Pictures from Today:

IMG_3485 IMG_3486 IMG_3493

IMG_3488 IMG_3489 

IMG_3490 IMG_3491      

IMG_3487  

Look Mom no Hands!!! Robert showing us how you can balance 305 lbs on your back.

IMG_3494

Crossfit Santa Clara's newest members, James and Karen! James is a police officer and comes to us with a pretty good background of Crossfit completing Cindy today with ease, Karen is fairly new to Crossfit but is very athletic and should do well. If you see James or Karen around the gym please welcome them. Welcome to the Family!

Sorry guys no results today, I forgot to take the pic but will post it up later.

See you guys on Friday!

December 23, 2008

Thankfully Eva is over!!!! Tomorrow we go HEAVY with Back Squats!

Thankfully Eva is over, that was a tough workout. Top performer of the day was Danny, great job bro! I also wanted to send a shout out to Ashley for using a 1.5 Pood Kettlebell, I'm super happy for her to accomplish such a task when four months ago she could barely lift a 1 pood!

Schedule for Tomorrow:

7:00am, 8:00am, 9:00am and 10:00am (open gym)

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Workout for Tomorrow:

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

Post loads to comments.

Compare to 080930.

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Air Squat video by Crossfit.com, we are doing back squats but this still a good example of the technique we want to use:


Pictures from Today:

Crossfit 009    Crossfit 010  Crossfit 011  Crossfit 012  Crossfit 014 Crossfit 013  Crossfit 015  Crossfit 016  Crossfit 017

See you all Tomorrow!

December 22, 2008

All I have to say is EVAAAA!!!!!!!!!!

This workout is by far one of thetoughest Crossfit workouts there are. Get excited to challenge yourself and push through this workout!

Tomorrow is a normal schedule

Wednesday morning we will have class at 7:00am 8:00am and 9:00am

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Workout for Tomorrow:

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 080224.

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A little Kettlebell demo:

Pictures from Today:

Crossfit 001 Crossfit 002 Crossfit 004 Crossfit 007 Crossfit 005 Crossfit 006

Crossfit 003

Keith got his first Muscle Up!!!!!!!!!!!!!!!!!!!

Crossfit 008 

Results from Today, the Joe WOD we did was pretty badass I would highly recommend it!

See you all Tomorrow!