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!!!!!!!!!!!!!!!!!!!!!!!!
AFFILIATE THROWDOWN INFO:
THE EVENT WILL START AT 11:00AM ON SAT, PLEASE FEEL FREE TO SHOW UP AS EARLY AS 9:00AM
MORE INFO TO COME IN REGARD'S TO THE WORKOUT
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.
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.
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!!!!
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.
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!
The Noon class show's us how to do a pyramid!
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!!!!!!
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!!!!!!
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.
Food
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!!!!!!!!!
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 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!!!!!!!
Jonathan and Aaron show off some amazing pull ups:
What Crossfit Santa Clara has no intention of you ever looking like:
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
Here's the way I see it, you have probably been doing the same workouts for years, right? Why not spend a month trying something new, if we can't convince you that it is the best fitness program on Earth, Cancel.________________________________________
Please give me a call at:
408-691-0430
Or email:
Jason@crossfitsantaclara.com
