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31 posts from May 2009

May 31, 2009

Get it Done!


Santa Clara's most Wanted:

Matt D.






Workout Options for Tomorrow:


Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 081009.

Dumbbell split clean - video [wmv] [mov]


Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.


As always an Additional Ass Kicker is always an Option


May 30, 2009

Crossfit.com Rest/ Santa Clara makeup day

Great turnout today!!!!

Class tomorrow at 11:00am

Workout Options for Tomorrow:


Rest and get ready for Monday


Make up a workout you missed from this last week


As many rounds as possible in 3 minutes of:

7 Burpees/ 5 Overhead Squats 135# (scale accordingly)

Rest 2 minutes and repeat for a total of 3 rounds

Picture 196 

Some of the 9:00am crew kicking ass

Picture 197

Affiliate throwdown at Crossfit One World

May 29, 2009

Start your Sat off right!!!!

Tomorrow's Schedule:

9:00am Class only!


11am Class only

If you would like to carpool to Crossfit One World please meet me at our gym at 10:00am.

From Freddy,

Check out the post on www.crossfitoneworld.com for a description of this Saturday morning's event.

Also, if you have any athletes attempting the video tryout for the Games, they are more than welcome to perform any of the workouts at One World. I can't think of a workout that we would not be able to set up. Imagine getting to attempt the workout with a bunch of people cheering you on! When you workout in front of a bunch of people you definitely step up your game. 

See everyone on Saturday.


Workout for Tomorrow:


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 080409.


Picture 191  Picture 190 Picture 192 Picture 193 Picture 189

Crossfit Santa Clara's newest member's, Aalap (top left) Paul (top right) and Jeff (below). Aalap and Paul came in and destroyed a mini cindy while Jeff jumped right in to the 5:30pm class and handled it well. If you see any of these guys at the gym please welcome them to the gym, welcome!!!!!

Picture 194

May 28, 2009

Muscle Ups!!!!!



Workout for Tomorrow:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090412.


Picture 183 

Lee's gives us a great siloet shot

Picture 184 

The "workin it" face

Picture 185 

Austin's back!

Picture 186

May 27, 2009

Workout for Thursday 5/28/09


Workout for Tomorrow:

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090128.


For time:

30 Squats Body Weight
Sprint 200 meters
30 Burpees


Some of you need a refresher on the Kip, here you go!


Picture 179

Here you go Lee, results from Yesterday

 Picture 182 

400 Meter time trials today

Picture 181 

Nicole getting some air

Picture 180 

The 7:00am Crew performing some lunges/ squats

May 26, 2009

Crossfit Santa Clara Makeup Day

Things we want to get done ASAP:

Have a Crossfit Santa Clara party!

Get the team all set up for the Crossfit Games

Workout Options for Tomorrow:


Choose a workout from this last week


5 lunges followed by 5 air squats repeated for 400 meters!!!


Pick from the deck


A couple of Action shots from the day:

Picture 173 Picture 174 Picture 175 Picture 177 Picture 176 Picture 178

Crossfit Santa Clara's newest member, Nolan. Nolan came in with Aris the other day and got hooked! If you see Nolan around the gym please welcome him, welcome!!!

May 25, 2009

Barbara Tomorrow!

Quick Note about Yelp:

I had never really looked into Yelp before, but after hearing nothing but good things I checked it out and found it to be extremely helpful. If any of you get the opportunity to write a review about us I would greatly appreciate it. Please be sincere, if you have any questions or concern's always feel free to contact me.

Thank you in advance for your participation, the link is:



Workout for Tomorrow:


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090303.


21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

Post times to comments.


Picture 169 

Trevor get's #335!

Picture 171

Some tabata Box Jump's

Picture 170

Crossfit Santa Clara's newest member's Alan (above) Shellie and Jason (below). Just like many other's recently, all of these member's were ready for a change and chose Crossfit as the program to help them accomplish there goals. If you see them around please welcome them to the gym, welcome!!!!

Picture 172

May 24, 2009

Get Ready to Run or Pick from the Deck!

PLEASE DON'T PICK AND CHOOSE YOUR WORKOUTS!!!! Don''t feel like running? Come in and take your chances with the deck of cards!


Schedule for tomorrow:

9:00am Open Gym

10:00am Class

11:00am Open Gym


Workout for Tomorrow:

Run 5 K

Post time to comments.

Compare to 090408.


Pick from the deck

Crossfit One World Affiliate Throwdown this Weekend:

From Freddy:

The Challenge will start at 10:30 am on Saturday. We will try to get the first two teams started by 11:00. We will draw team names to determine order. We will run two teams every 1/2 hour. The top four teams will compete in a second WOD to determine bragging rights :-) Your team needs to have at least 2 girls.


May 23, 2009

Strength Day!

Class at 11:00am tomorrow

Class at 10:00am only on Monday

I really like this paragraph and haven't put it up in a very long time, I thought I would refresh all of your memories about fitness.

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.


Workout for Tomorrow:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 0900410.

Picture 167 

Crossfit Santa Clara's newest member's Adrianna (left) Russell (middle) and Gayle (right and below). Marcie and my sister referred the "Northrop Grumman Crew" to come and kick some ass with us at Crossfit. I'm super excited to see the results "the crew" will get! If you see them around the gym please welcome them, welcome!!!!

Picture 168

May 22, 2009

Start your Saturday off right, come in to class tomorrow!

Schedule for this Weekend:


9:00am class

10:00am Kids Class/ Women's only class




10:00am only due to the holiday

Workout Options for Tomorrow:


In 12 minutes perform as many rounds as possible of:

5 Thrusters (135/95)
10 Burpees


Pick a workout you missed this week



Picture 165 

Charlene handling the tire!

Picture 162 Picture 163  Picture 164

Anthony got a Handstand!

Picture 166