Crossfit Santa Clara

Get it Done!

START YOUR WEEK OFF RIGHT!!!!!!!!!!!!!

Santa Clara's most Wanted:

Matt D.

Philip

Han

Justin

Darlene

Donovan

Workout Options for Tomorrow:

"Erin"

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]

Or

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

 

Crossfit.com Rest/ Santa Clara makeup day

Great turnout today!!!!

Class tomorrow at 11:00am

Workout Options for Tomorrow:

A)

Rest and get ready for Monday

B)

Make up a workout you missed from this last week

C)

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

 

Some of the 9:00am crew kicking ass

Affiliate throwdown at Crossfit One World

Start your Sat off right!!!!

Tomorrow's Schedule:

9:00am Class only!

Sunday:

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.

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Workout for Tomorrow:

"Kelly"

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.

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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!!!!!

Muscle Ups!!!!!

AFFILIATE THROWDOWN THIS WEEKEND, PLEASE LET ME KNOW IF YOU ARE GOING

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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.

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Lee's gives us a great siloet shot

 

The "workin it" face

 

Austin's back!

Workout for Thursday 5/28/09

AFFILIATE THROWDOWN THIS WEEKEND, PLEASE CONTACT ME IF YOU ARE INTERESTED IN GOING

Workout for Tomorrow:

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

Post loads to comments.

Compare to 090128.

Or

For time:

30 Squats Body Weight
Sprint 200 meters
30 Burpees

 

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

 

Here you go Lee, results from Yesterday

  

400 Meter time trials today

 

Nicole getting some air

 

The 7:00am Crew performing some lunges/ squats

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:

A)

Choose a workout from this last week

B)

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

C)

Pick from the deck

 

A couple of Action shots from the day:

 

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!!!

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:

http://www.yelp.com/biz/crossfit-santa-clara-santa-clara

 

Workout for Tomorrow:

"Barbara"

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.

Or

21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

Post times to comments.

 

 

Trevor get's #335!

Some tabata Box Jump's

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!!!!

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.

or

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.

 

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.

 

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!!!!

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

Schedule for this Weekend:

Tomorrow:

9:00am class

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

Sunday:

11:00am

Monday:

10:00am only due to the holiday

Workout Options for Tomorrow:

A)

In 12 minutes perform as many rounds as possible of:

5 Thrusters (135/95)
10 Burpees

B)

Pick a workout you missed this week

C)

Rest

 

Charlene handling the tire!

 

Anthony got a Handstand!