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30 posts from April 2009

April 30, 2009

Tabata Something Tomorrow

NO CLASS TOMORROW AT 3:30 OR 4:30, everything else will be the same for tomorrow.


CARPOOLERS??????????????????????? PLEASE POST TO COMMENTS IF YOU WANT TO RIDE WITH SOMEONE!!! Anyone who wants to leave at 4:45am can go with me.

How It Will Go Down Over the Weekend at the Nor Cal qualifier

Saturday, May 2nd

Volunteer Check-In:
Begins at 6am SHARP! There will be a main registration booth for both volunteers and athletes. Please check in when you arrive!

Standards Meeting for Volunteers:
6:30am. This is a mandatory meeting for judges.

Competitor Check-In: 6:30am to 8am. Come to the registration tent to sign your waiver, get your athlete card, t-shirt, and competition number.

Competition Begins: We'll be running Workout A and Workout B simultaneously. We'll run both workouts from 9am to 12pm in the morning session. Then we'll take a 1-hour break, everyone will switch workouts (if you did Workout A in the morning, you'll do Workout B in the afternoon and vice-versa) and we'll run the afternoon session from 1pm to 4pm.

We'll be running 12-person heats for both workouts. You'll find out your heat time for the morning session and the afternoon session on the blog tomorrow (we're shooting for getting those details posted by no later than noon).

Saturday Night After the Day's Competition is Over

There will be two major happenings Saturday night:

  1. We'll be announcing the Sunday workout, along with a demonstration of the movement standards that will be in place for the workout.
  2. Pat Barber (4th place, 2008 CrossFit Games) and his band will be playing at the Ranch!

Judges: Also take note that we may be calling on you for a standards meeting either Saturday night or Sunday morning.

Sunday, May 3rd

We'll be running the top 40 men and top 20 women in heats for the Sunday workout from 9am to 1pm. A medal presentation will follow at the conclusion of the final heat.

All other competitors will have the chance to do the Sunday workout as well. It's optional, so you don't have to do the workout if you don't want to, but if you don't, you'll be missing out on a workout that will use the terrain of the Ranch in a way that's never been done in Games competition.

For competitors outside of the top 40/20, we'll be running the Sunday workout in two separate sessions:

  • From 7am to 8:45am (for all you early birds)
  • From 1pm 'til whenever the last heat is done (approximately 4pm if we have full participation in the morning heats)

We'll be providing a sign-up sheet for the two sessions Saturday night. Slots will be filled on a first-come, first-serve basis.


Address: The Ranch, 275 Dunbarton Rd, Aromas, CA 92115

Google Map of the Ranch

Workout for Tomorrow:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 081130.

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Brian got his first muscle up!

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Joey, Steven, and Brendan handling business at 4:30

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Here's Ashley with a 95# squat clean, when she first started she could barely do 65# and I mean barely, Crossfit Works!!!! One thing I want to mention about both the pictures here is the ELBOWS! Ashley and Han both need to get there elbows UP, keeping your elbows up will allow the weight to be more centered over your body helping you to avoid that forward lean and ultimately making this move a whole lot easier.

Picture 090

April 29, 2009


Important Info:

No Classes on Sat or Sun do to the Nor Cal Qualifier which you should all attend

Friday Class schedule is normal, however no 3:30 or 4:30 classes

Jake recently got his Crossfit Nutrition cert and is offering to review and develop a nutritional plan for anyone who is interested, for FREE!!!! Please let me know if you are interested and I will put you in contact with him.




Where are the event's at this weekend?

The address for the Nor Cal Qualifier is 275 Dunbarton Rd, Aromas CA 95004

Look for the big red Barn on 101

From the South
Take 101 North.
Pass a town called Prunedale and you are roughly 10 minutes out.
Once you pass Crazy Horse Canyon Rd you are 2 minutes out.
You will be looking for a sign that says Dunbarton Rd on your right. If you pass the first sign there is a second larger exit on your right. Which ever you get off of continue up the road. You will see the Ranch on the east side of the road.




Workout for Tomorrow:


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090129.

Full squat cleans would be great to see!


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Chris got his first muscle up!

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Nima was the lone soldier tonight at the 5:30 class, where was everyone??? Kindra handles business with the kettlebell.

April 28, 2009

Crossfit.com Rest Day/ Crossfit Santa Clara makeup day



Workout Options for Tomorrow:

A) Rest

B) Do one of the Nor Cal workouts

C) Make up a workout from this past week

D) Pick from the deck

Big Steve's Sumo Deadlift High Pull:

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Jose shows us how hard that damn slosh pipe is.

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I call this the Shoulder Press face, many of you felt exactly what Jake is feeling here, it is the point where you are almosttttttt about to break the half way point but get stuck and have to fight hard to get it up. Many of you pushed through and hit Pr's today, congrats!

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Results from the last two days

April 27, 2009

Shoulder Press Tomorrow


Anyone want a 7:30pm class????????????

Crossfit Santa Clara party May 9th??????????????????????????????

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Joey and Brendan got there first muscle ups today!


Workout for Tomorrow:

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081201.

Plus an added 10 minute ass kicker at the end!


Pull from the deck


Video on the shoulder press:

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Crossfit Santa Clara's newest member, Kindra. If you see Kindra around the gym please welcome her to the club, welcome!!!!!!!!!!!!!!!

April 26, 2009


We only have one week left before the Nor Cal Qualifier!




If you need a ride or want to carpool please let me know. These events are for a lack of a better word "badass"! Whether you are brand new to Crossfit or have been doing it for a while the event will be extremely rewarding for you. The tasks that an individual can perform when in competition with 200 other competitors is amazing, the energy is electrifying and its a great opportunity to meet Crossfitters like yourselves. Crossfit Santa Clara will be sending several competitors. Speaking from a competitor standpoint, the more people you can have around you to give motivation the better. Again, please take this opportunity to free up your schedule and come out to this event!

Nor Cal Qualifier workout Option for tomorrow:

Workout A

For time:

Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

Workout B

Max reps in 10 minutes of:

Ground-to-Shoulder (Male: 185#, Female: 105#)


Crossfit.com Workout Option for Tomorrow:

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments



April 25, 2009

Mid Atlantic Regional Qualifier Workout for Tomorrow


2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Schedule for Tomorrow:

Class at 11:00am

April 24, 2009

Crossfit.com Rest Day, Crossfit Santa Clara Makeup Day



Class Schedule:

9:00am Regular Class

10:00am Women's Only Class

You have the choice to make up a workout you missed, or pick a card from the mystery deck!

I will see you all in the morning!



April 23, 2009

Michael Tomorrow

Workout for Tomorrow:


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

Post time to comments.

Compare to 081228.

Please scale the sit ups accordingly, if you have never done GHD sit ups, start with 50 or less and slowly we will work you up.


Tomorrow's Schedule:

7am regular class, Noon-1 is Open gym , 4:30-6:30 is open gym.


A little Deadlift Action:

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Crossfit Santa Clara's newest member, Carlos. Please welcome Carlos if you see him around the gym kicking ass. Welcome!!!!

April 22, 2009

Get ready for the Filthy Fifty!

FILTHY FIFTY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Schedule for this weekend:


7am regular class, Noon-1 is Open gym , 4:30-6:30 is open gym.


Regular Schedule, no kid's class


Regular Schedule



Workout for Tomorrow

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 081219.


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Forgot to put this picture up yesterday, Jake met Pukie!!!!!!!!!

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Dave's weight is 135, Dave is deadlifting 305 here!

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Manny showing us the "don't f#@# with me face"

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Results from the last few days

April 21, 2009

Deadlift or pick from the Deck

Live on the edge and Pick from the Deck!!!!!!!!!!!

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Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090302.

Added ass kicker at the end of this one 3-5 minutes

A few new faces at Crossfit Santa Clara

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Jesse, Nick, Marcie, Aris.


All of these guys are tired of the same old globo gym workouts and are ready to switch something up. The way I see it is this:

How long have you been doing the same workouts????? Years??? Months??? Decades???

Why not switch things up for a month? Whats the worst thing that can happen? If we can't convince you that Crossfit is the best fitness program on Earth then quit.




Registration to compete at the NorCal Qualifiers is closed. There is still a chance to be a part of the action...register to volunteer here. Volunteers recieve a t-shirt and food.