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28 posts from February 2009

February 28, 2009

One of my favorite girls "Helen"!!!!

TOMORROW WE WILL ONLY HAVE CLASS AT 10:00AM, Ricks car died so I will be in in the morning.

 

What's coming up soon:

Nutrition Seminar March 21st 2009 at 10 am

Structure = Function Seminar April 4th 2009 (after team WOD, this is tentative for now)

I will be in Huntington Beach March 7th and 8th receiving my Crossfit Kids Cert! Therefore we will only have one class on Sat at 9:00am

March 14th and 15th I will be in Aromas Interning for Crossfit HQ therefore there will be only one class on Sat at 9:00am


Nor Cal team competitions:

Sat Mar 7: CrossFit Silicon Valley
Sat Mar 14: Diablo CrossFit
Sat Apr 4: CrossFit Santa Clara

Sat May 9: CrossFit San Francisco
Sat May 30: CrossFit One World

 

Our Grand Opening:

Crossfit Santa Clara will use the April 4th team challenge as an official grand opening celebration. Please invite all of your friends and family to celebrate with us. We will have a bbq, pizza, beer, and a whole bunch of people working out. We will also have t-shirts by then, I promise! More to come on this in the near future.

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Workout for Tomorrow 2/29/08:

"Helen"

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 081117.

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What is OPT doing for the 2009 Games??? Found this on YouTube, check it out:


February 27, 2009

.COM Rest Day, Crossfit Santa Clara make up day

Funny Email I received today:

From John Cooper:


Just wanted to drop you a line and tell you I am on your site all the time!!You crack me up – Love it !!! the photo of you guys on the beach right before you TURF IT in the sand!!  ( that’s love )
But most of all the Video of your client John Fox rowing !!!
Sooooooo Damm funny !!!
He is a hero in my gym ! 
Today I even made up a WOD and name it
The John Fox – aka – “YOU BITCHES”
I gotta come down and see you some time soon!!


Just in case you guys forgot, watch until the end of this video:

 

Workout Options for Tomorrow:

A.

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 040817.

B)

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 040613.

C)

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.


Pictures from Today:

Crossfit pics 129  Crossfit pics 133  Crossfit pics 128  Crossfit pics 130

A big thank you to Crossfit Houston for the t-shirt!

Crossfit pics 134

February 26, 2009

HOPE YOU ARE READY TO RUN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Nor Cal's Next Competition!!!!!!

From Judd(super cool dude) at Crossfit Silicon Valley:

We are excited for the opportunity to host the next Norcal Team Competition WOD on Saturday, March 7 @ 12PM.  The challenge will consist of mixed teams of three (3 athletes at least 1 male and 1 female).
 
Please click on the address below for directions. 
 
CrossFit Silicon Valley
2140 Bering Dr.
San Jose, CA. 95131
 
I will post the workout Thursday next week.  Please email or comment on our blog www.crossfitsv.com letting me know how many teams from your box will participate.
 
Cheers!
 
Judd
 
P.S.  Beer will be provided

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Workout for Tomorrow:

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 040817.

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Pictures from Today:

Crossfit pics 126 Crossfit pics 125 Crossfit pics 123  Crossfit pics 124Crossfit pics 127

February 25, 2009

Walking Lunges, Pull Ups and Sit Ups tomorrow!

Crossfit Santa Clara's most wanted:

Bruce, Kent, Sabrina, Philip, Sarah, and big Steve

Where the hell are you guys?

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Workout for Tomorrow 2/26/09:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 040613.

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The Kipping Pull Up:


Photos from Today:

Crossfit pics 117

 Crossfit pics 119  Crossfit pics 116 

 

Big E banged out 225 on the left, Paula killing 95 in the center, and Kiran stepped up and hit some big weight!

Crossfit pics 122Crossfit pics 121

Crossfit Santa Clara's newest members, Brian and Jake. Both of these guys went crazy today and attacked a mini cindy!! I think both of them ended up with about 9 rounds RxD, not bad at all. If you see Brian or Jake please welcome them to the club, welcome to the family!

February 24, 2009

Push Jerks!!!!!!

Workout for Tomorrow 2/25/09:

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.


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Some words from AJ at Crossfit Unlimited:

Crossfit forges elite fitness.  The Landmark Forum forges elite life.  You are invited to an Introduction to the Landmark Forum to learn more about this course and the difference your participation could make.  The Landmark Forum empowers and enables you to fulfill those matters that are of most importance to you—by giving you the opportunity to remove everything that keeps you from producing breakthrough results in the areas that matter—from work to finances, from relationships to communication
 
This will be taking place this Sat, Feb 28th after the 9 am class at Crossfit Santa Clara.  Food and refreshments will be served!  Respond to comments if you will be attending.
---
 
Here's a link with videos/etc that you can look at:
 
http://www.landmarkeducation.com/introduction_to_the_landmark_forum_video.jsp
 
Give me a call if you have any questions!
 
Aj

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Crossfit pics 114 Crossfit pics 112 Crossfit pics 110    Crossfit pics 115

Results from the last few days

6a00d8341c049553ef0112790946ad28a4-800wi  

Ashley and I down in Laguna Beach on our engagement photo shoot, things got ugly after this photo took place.

Crossfit pics 111

Crossfit Santa Clara's newest member, Miki. Miki has tried Crossfit a few times and is ready to kick some ass and join an affiliate! If you see Miki around please welcome him to the club, welcome to the family!

February 23, 2009

.COM Rest day, tomorrow we make up a workout we missed from this last week

Great energy at the box today!!!!!! Please come with the same attitude for the rest of this week!

 

Workout Options for Tomorrow:

A)

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

B)

Front squat 3-3-3-3-3 reps

Post loads to comments.

C)

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 080205.

Pictures from Today:

Crossfit pics 104  Crossfit pics 107  Crossfit pics 106  Crossfit pics 105 

John Fox is back!!!!!!!!!! Here is a video of him rowing his first 500m

Crossfit pics 109 Crossfit pics 108

Crossfit Santa Clara's newest member, Omar. Omar was introduced by his brother Juan who is very into Crossfit. I look forward to seeing the results Omar gets after trying out these new workouts. If you see Omar around please welcome him to the club, welcome to the family!

February 22, 2009

Row Row Row!!!!!

Back in town and ready to get back in the gym, see you all tomorrow!

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Workout for Tomorrow:

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

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Crossfit pics 102  

While Ashley was getting some wedding stuff done I had the opportunity to pop on by Crossfit Balboa, home of John Welbourn (Pro football player, the biggest Crossfitter in the world, and super cool dude). When I say home, I don't only mean this is where he trains at, I literally mean that this is his home! This is by far the coolest Crossfit facility I have ever been to. John live's in the condo pictured above, what you may not realize is that where you see the rowers at is actually a Crossfit gym directly below his kitchen. Wow is all I could say, badass location John! 

Crossfit pics 100  

Couple of the Crossfit Balboa guys hitting some Push Jerks with direction from Max Mormont (also a very large Crossfitter, great lifter, and cool ass guy).

February 21, 2009

Front Squats HEAVY!!!!!

I apologize for the short post and spelling errors, I am doing this on my iphone which isn't easy. I hear that the competition today went great! As I have said before please take every opportunity to participate in these events, they trully are a very rewarding experience.

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Workout for Tomorrow: Front Squats: 3-3-3-3-3

 The key component here guys is to keep your elbows up!!!!!! Do not allow your elbows to drop, as you go down and rise up just keep think elbows up, elbows up, elbows up. This will keep your weight in your heels, your lumbar curve, and the weight be supported by the rest of your body. All of these things make it much easier to get up a heavy load.

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Ashley and I went cake tasting for our wedding cake today. I asked the cake maker if she had a Zone friendly option which she immediately responded no to. I am trying to convince Ashley to get an egg cake wrapped in ham and bacon with avocado as frosting, I don't see it happening though.

Front Squats HEAVY!!!!!

February 20, 2009

A hard hero workout, Joshie Tomorrow

Team Comp. Tomorrow at Crossfit Oakland

All right, so here's how it's going down this Saturday 2/21, beginning at 11am.

The workout will involve 3-person teams. For scoring purposes, results will only count if there's at least one woman on the team. This doesn't mean that all comers won't be welcome (they most definitely will be), it just means you won't be in the running if you compete with an all-male team.

The Workout
:

For Time:

100 power cleans @ 185#/115# (floor to shoulder)
100 push jerks @ 135#/95# (shoulder to overhead)

Followed by 100 burpees


The Rules:

1. During the barbell lifts, only two people can be going at once (one person will always be resting).
2. During burpees, only one person can be going at once (two people will always be resting).
3. The burpees cannot be started until both of the barbell exercises are complete (100 reps of power cleans and push jerks are done with).
4. Teams can divide up the reps for each exercise however they see fit. Everyone on the team must do at least one rep of each of the exercises for their score to count.

The descriptions we've chosen for the barbell lifts can only loosely be called power clean and push jerk. For all intents and purposes, for a rep to count for the clean, you have to move the barbell from the floor to racked on your shoulders, with legs and hips fully extended. For a rep to count for the jerk, you have to move the barbell from your shoulders to overhead, with a portion of the ear visible in front of the shoulder, and with arms, legs, and hips fully extended.

This means you can power clean the barbell; you can deadlift and reverse curl it, you can do whatever you need to. It means you can shoulder press the weight overhead, you can push press, push jerk, or split jerk it. Obviously, more efficient technique will be rewarded, but the choice is yours. You simply have to meet the standards for the movement for a rep to count.

Click on the "Continue reading..." link below to see photos of the bottom position and top position for the three movements that will be contested this Saturday (power clean, push jerk, and burpee). These are the movement standards for the competition. Read them, study them, know them.

And one more note: Scaling of the workout will be allowed.


CFO people: Post to comments if you're going to participate.

Other Affiliates: Post to comments and let us know how many people you'll be bringing to compete.

This will help us plan for Saturday.

And post questions about the competition to comments.

Continue reading "Team Competition Details!"

Please Contact Dave at 262-844-8158 if you have any questions about meeting up in the morning due to the fact that I am in LA right now. My understanding is that Dave wants to leave Santa Clara around 10:00am tomorrow. If you would like a ride or to carpool please show up at that time.

TOMORROW THERE WILL ONLY BE A 9:00AM CLASS do to the competition.


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Crossfit Santa Clara Workout for Tomorrow:

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

joshie2-th.jpg

Enlarge image

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

FULL SQUAT SNATCHES!!!!!!

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Crossfit pics 099 

Crossfit Santa Clara's newest member, Jared. Jared got hooked in by Daniel C. and is excited to try out the Crossfit method. If you see Jared around please welcome him to the club, welcome to the family!

February 19, 2009

.COM Rest Day, we will be making up a workout we missed from this past week or doing an alternate workout that I come up with

A pretty good What is Crossfit Video I found on YouTube:



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Workout Options for Tomorrow:

A)

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Compare to 071028.

B)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 081102.

C)

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081028.

D)

An Optional Workout to be decided

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Pictures from Today:

Crossfit pics 095  Crossfit pics 094  Crossfit pics 093 

Crossfit pics 096  Crossfit pics 098Crossfit pics 097

Crossfit Santa Clara's newest member, Jesus. Jesus is a Santa Clara University student and is ready to switch things up and attack some Crossfit workouts. If you see Jesus around please welcome him, welcome to the family!