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Back Squat 1-1-1-1-1-1-1 reps
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Tomorrow's schedule:
9am normal class
10am - 11:30am Open Gym
Here is what we are going to do tomorrow...
Its going to be just suuuuper! I'll see if I can't find that exact outfit. If some finds it, I will wear it.
Random question of the day... What is your favorite condiment? Post answer to comments
See you tomorrow!
DC/DC
"Nicole"
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.
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WHERE IN THE WORLD IS JASON KHALIPA????
Name the specific city Coast Line in southern Italy that Jason is doing a hand stand in front of.
Hint: It is famed for its production of Limoncello liqueur, and the area is a know cultivator of lemons.
The first person to post correctly to comments will win a guest past for one free week at Crossfit Santa Clara.
See you all tomorrow!
DC/DC
I'm super proud of everyone who came in and busted out the 10k today. IT WAS DOUG'S FIRST 10K!!! Great Job to anyone who busted out their first ever today.
For the rest of you...I better see you in the gym tomorrow.
Work out will be the Hopper WOD pick of the day.
FIRST MUSCLE UP!!!
GREAT JOB JACK!!
WHERE IN THE WORLD IS JASON KHALIPA??????
In todays addition of Jason's adventures he found himself in front of a beautiful fountain statue....
The first person to answer correctly, What statue/fountain is Jason standing in front of will win a free week to Crossfit Santa Clara for a friend.
Post Answer to Comments.
RESULTS!
See you all tomorrow!
DC/DC
Run 10 K
Post time to comments.
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Remember, this isn't a rest day...this is a 10K run day. I look forward to seeing all of your smiling faces tomorrow for this work out.
Check out these links to get you going on tomorrow run.
http://www.crossfit.com/cf-info/excercise.html#Run
Some Pictures from this week....
Good pistol Karo, way to crush Mary!
Core Activation class. We'll be doing this periodically to stabilize our spine and surrounding structures. Remember, everything we do is Core to Extremity so we much maintain a tight midline to bust out a sub 3 fran.
This is why the men are not allowed to play with the 6lb ball any more, they get stuck in the rafters!
Good Job Theo! HAHAHA
See you all tomorrow
DC/DC
(We'll give credit to Jake for coming up with this nickname.)
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Tomorrow's Noon class will start at Noon instead of 12:30. Rick will take care of you guys
WHERE IN THE WORLD IS JASON KHALIPA???
The first person to answer correctly, what building jason is in front of? Will win a bottle of wine.
Post Answers to Comments
A few of you had mentioned the results not being posted on the site, I apologize for a camera malfunction. Results will be posted this week for sure.
CHEERS!
DC/DC
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
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If you've already done cindy around 20 times...I'd suggest you do Mary.
Attention!!
***Monday and Tuesday's noon class will start at 12:30!!
LETS PLAY A GAME CALLED...Where in the world is Jason Khalipa?
The FIRST person to post the right answer to comments does not have to do their Burpees tomorrow.
HAVING TROUBLE WITH YOUR 5k?
Check this website out----- www.crossfitendurance.com
There is a Endurance Cert coming to our neighborhood on August 22-23. I recommend it.
http://www.regonline.com/builder/site/Default.aspx?eventid=681391
Reader's Poll...
What is your favorite meal? (that doesn't mean zone meal, i'm talking the best meal you've ever had in your life)
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cheers,
DC/DC
Tomorrow's class starts at 11am.
Options:
Make up a work out you missed in the past 3 days
Relax by the pool, sip a mai tai, and read your favorite book
Make an attempt at celebrity status only to be thwarted by police when you are caught hiding under the Jonas Brother's tour bus.
Do a work out from the Hopper deck.
Make up your own.
or finally,
Run to the top of Mount Olympus (this one is for you Jason) and declare you are the Greek God of Fitness, only to be thwarted by Greek police when you are caught trespassing.
COMMUNITY EVENT INTEREST....
PARALLETTE BUILDING PARTY....DRINKS INCLUDED
BUILD YOUR OWN SET OF PARALLETTES AND HAVE SOME FUN WITH YOUR FELLOW CROSSFITTERS.
TIME AND DATE TBD
Limited to 40 PEOPLE
There would be a cost included for supplies and drinks.
If you're interested please post to comments.
Have a Great Sunday!
DC/DC
I WANT TO START OFF MY SAYING THANK YOU TO EVERYONE WHO CAME TO THE FANTASTIC FRIDAY HAPPY HOUR. It was great to see a lot of people to come and go as they pleased. For those of you who didn't come, i'll sum it up.... We shared some drinks, some food, and some good company. Thanks again guys for making Crossfit Santa Clara such a fun place to be.
TOMORROW....
9am start for a class format
10 am start for open gym. No kids or Women's class tomorrow. Open gym will close at 11:30am
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
Here's a few pics from our latest community event....
Here is Brian chillaxin with his dog.
Top: After it got too cold, sal and brian had to step inside. Its from all the body fat lost from being too fit.
Bottom: The sausage party...I'm talking about the grill.
If you have any more ideas for Community events, please post to comments.
cheers,
DC
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
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Here come's a great work out guys, just in time for everyone's favorite day....Friday.
Plans for Fantastic Friday:
It's BYOB, and we do have a grill so you can BYOM (meat) I'll have grill tools for you guys, and we'll pick up some charcoal if we need it. (good idea on the grill sal)
It's going to start at 6:30pm and be an open gym format so doing a WOD is legit, we'll probably throw on some Reggae music and drink a few while enjoying each other's company. It'll be very chill and last an hour or two.
If you only come to the morning classes or noon classes, now is your chance to get to know everyone from other class times.
Other news.... NOON TOMORROW IS GOING TO BE 11:30. If you get there at noon, you'll have 30 min to get a work out in.
Here is some action from today...
I love the face Eric had...it was pure emotion.
See you all tomorrow!!
DC
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
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Great Job again today guys, you can thank YuJin for picking successfully from the Hopper Deck. I thought it was a great choice.
FRIDAY FRIDAY FRIDAY
Its Fantastic Friday this week.
What does that mean?
#1 BYOB
#2 Show up ready to do a work out and have fun at 6:30pm
#3 Smile, Lets drink
One more Note:
Noon Class Changes
Monday and Tuesday we will start at 12:30
Friday start at 11:30
I found this picture on my camera from a while back. Clearly I haven't used this camera much cuz that is the Original Location.
This action shot is from today...right before Dave's arm gave way and he landed on his head.
Coaches Notes:
RANGE OF MOTION....
The beauty of the Crossfit model, and the way it is changing the paradigm of fitness as we know it is simply through objective, repeatable, and measurable results from every work out. We can plot exactly how we are doing, and progressing over time. If, however, we decide to not stay true to standards and not perform the movements at full range of motion, we are not only cheating our fitness potential, but also denying our bodies what we were made to do, AND we can not consider our workout complete. I can't measure my success, if on the first WOD I did half assed squats, and two months later on the same work out did full range of motion but this time it took me longer to complete. I promise, the times will come, the fire breathing is in you, but we all have to respect the standards before we get there. Full range of motion is imperative.
Best,
DC
