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31 posts from March 2009

March 31, 2009

Crossfit.com rest day, Crossfit Santa Clara make up day

Affiliate throwdown this Saturday at 11:00am

There will be running involved


Workout Options for Tomorrow:

A) Rest

B) Make up a workout you missed from this last week

C) Pick a workout from the cards!


Just thought I'd throw a video up of what many of you look like after a great workout!

Picture 023  Picture 024  Picture 025  Picture 026 

Boy, got a lot going on in this picture!

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Results from today, Gary is a good example of what someone should look like after a Crossfit workout.

March 30, 2009

DON'T PICK AND CHOOSE YOUR WORKOUT'S ANYMORE, come on in and we will figure it out!

Morning class, it seems that I have been a little lax with your warm-ups, I truly apologize. Please be prepared to be warm after the warm-up tomorrow.

If any of you ever have any feedback about things we can improve please let me know!!!!!!!!!!!!!!!!!!!!!!!!




Picture 020 Picture 015  Picture 019   Picture 018 

Crossfit Santa Clara's new T-shirts are in. If you would like to purchase one please let me know, the cost is $10, I simply want to cover my cost.

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Do you not like the Crossfit.com workout sometime's????????????????????????

Of course, how many times have you not shown up because its a 10k run or something you don't want to do? Well, not anymore! I want to encourage all of you to come in everyday even if you don't like the workout posted. From today on when you walk in the gym you have the option of telling whoever is teaching the class that you would prefer not to do the .COM workout. As an alternative you must pick a card from the Hopper Deck shown above. The catch is that whatever you pick you must do, even if you pull out something crazy hard, it is your choice.

If there are several of you who do not want to do the .COM workout you can nominate one person to pick for all of you, this way you guys don't have to workout alone.


Workout for Tomorrow:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090126.


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Crossfit Santa Clara's newest member's, Donovan (above) and Brian (below). You may have seen Brian around for a while but I never gave him the official welcome because he was only supposed to be with us for a few week's, but now he's hooked! Donovan came in the other day and crushed the workout, I expected him to be super sore but he rated it as a 5 out of 10, I guess we better step it up. If you see either of these guys please welcome them to the club, welcome!!!!

Picture 021

March 29, 2009



Don't forget!



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 090130.


Results from Last time:

Crossfit pics 017

March 28, 2009


Class Schedule for Tomorrow:


FGB is one of my favorite workouts, hit it hard! Push through each round like it is your last and I promise this will be an ass kicker. Enjoy!


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 081231.


March 27, 2009

Crossfit.com Rest day, Crossfit Santa Clara make up day


Tomorrow we will only have class at 9:00am

Workout Options for Tomorrow:

A) Make up a workout you missed from this last week

B) Do the workout Dave comes up with

C) Practice what you suck at!

Crossfit pics 231 

The Noon class show's us how to do a pyramid!

Crossfit pics 232   

Crossfit Santa Clara's newest member, Scott. Scott met Pukie today! I went to high school with Scott and after hearing about it from a few people he decided to try us out. Please welcome Scott if you see him around the club, welcome!!!!!!

March 26, 2009

Ring Dips and Pull Ups

Saturday Schedule:

9:00am ONLY

New shirts tomorrow

Don't forget our party is 4/4/09!!!!!!!!!!!


Workout for Tomorrow:

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.


Anybody for 1000 squats???????????

Crossfit pics 228 

Results from the Front Squats

Crossfit pics 229

Crossfit Santa Clara's newest member, Rosa. Rosa is ready to switch over from the globo gym and hit up Crossfit!! If you see Rosa around please welcome her to the club, welcome!!!!!!

March 25, 2009

Get ready to Run!!!!!!

Hill Run Tomorrow:

Please meet at Crossfit Santa Clara at 9:30am, we will be traveling very close to Crossfit Unlimited in Milpitas to hit a hill near by.



If anyone would like to share with me what they eat on a daily basis I would love to check it out, please send it to my email so we can discuss it the next time I see you.

Think about the 23/1 rule. You workout for one hour then have 23 hours to mess it all up??? Food is veryyyyyyy Important!!!!!!!!!



Workout for Tomorrow:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.


Crossfit pics 225 Crossfit pics 223

Got a new top: THE SLEDGE HAMMER!!!!!!!! 

Tabata front squats, why not????????

Crossfit pics 226

Crossfit Santa Clara's new shirt wall, belong to an affiliate and will be traveling to Santa Clara??? Going to an affiliate while traveling???? Bring us a shirt and we can throw it up!!!!!!

Crossfit pics 227 

Crossfit Santa Clara's newest member, Joy. Joy was referred to us by Jake and Serena and completed her first mini cindy today! If you see Joy around please welcome her to the club, welcome!!!!!!!

March 24, 2009

Front Squats Tomorrow

Schedule for this weekend:

Sat Class: 9:00am only

Sun Class: 11:00am only






Workout for Tomorrow:

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

Post loads to comments.

Compare to 090222.


Crossfit pics 221 

Big Steve's back!!!!!!!!!!

Crossfit pics 222 

Going back Glogo Gym style with some bench press

Ross Training, this guy is pretty bad ass!!

March 23, 2009

Crossfit.com Rest Day, We will be making up a workout from this past week

KAREN WAS AN ASS KICKER!!!!!!!!!!!!!!!!!!!!!!!!!


HILL Run Thurs:

Who's In??? Open invitation, any person, any affiliate!


Workout Options for Tomorrow:


Pick a workout from this last week




Participate in a workout that I come up with


Crossfit pics 220  Crossfit pics 219 

Crossfit pics 218  Crossfit pics 217

Some Parkour footage:

March 22, 2009

One of my Favorites, Karen!!!!!!


Affiliate throw down @ Crossfit Santa Clara April 4th!!!!!!!!!!!!!

Nor Cal Qualifier May 2nd and 3rd


Workout for Tomorrow:


For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.


Jonathan and Aaron show off some amazing pull ups:

What Crossfit Santa Clara has no intention of you ever looking like:

Scarymofo  Bodybuilder 

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


To Sum it all up:

Practice what you suck at!!!!!!!!

Lee (Crossfit Santa Clara member) informed me about this upcoming event and asked if I share it with you guys:

Opportunities for Recovery in the New Economy
March 26, 2009
6 PM - 8 PM
Sobrato Center for Non-Profits, 1400 Parkmoor Avenue, San Jose, CA 95126

Wine & Hors d'oeuvres Reception follows discussion.  Sponsored by Ernst & Young and United Way Silicon Valley

For more information: http://uwsv.org/index.php?pr=YLU_Upcoming_Events or ask Lee.