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31 posts from August 2009

August 31, 2009

Nutrition Lecture Wed's at 6:30 PM Don't forget!!!!!


This is a great way for those of you who feel as if you are not achieving as good of results as you wanted to take the next step and dial in your diet!


Workout for Tomorrow:

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.




Strength workout for Tomorrow:

Shoulder Press 1-1-1-1-1


Deadlift 20 rep program


Met- Con:

As Many rounds as possible in 10 minutes of:


10 Power Clean  135#

10 Shoulder to Overhead 135#


Immediately after: Max reps Chest to Bar Pull Ups
 




Crossfit pics 315



Here we have Robert aka Nipples on the left. Who is on the right???? Can you guess??????



August 30, 2009

Workout for Tomorrow:


Fight Gone Bad!!!!!


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)                                                                                                                                                                                                                                                 The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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  • Additional Strength component to be performed 10 minutes prior to FGB:

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  • 20 Back Squats at a weight 5lbs higher than last week unless otherwise instructed not to when we completed this on Thursday.  
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  • Don't forget to visit   http://www.fgb4.org/ and donate. You can look up our team under Crossfit Santa Clara or Jason Khalipa.
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    Nutrition Lecture on Weds:


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  • Nurtition Lecture coming up on Weds September 2nd. Nutritionize has asked me to get a head count so that they can bring the proper amount of supplies. I will have a sign up sheet at our gym tomorrow.  Please put your name down if you are coming.
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August 29, 2009

Tomorrow's Schedule:


Class at 11:00am



Nutrition Lecture on Wed's night at 6:30pm 


Workout for Tomorrow


Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.


If you are unable to do a pull up we will spend time establishing what band is a proper band for you to start and end with. If you choose to use the band, this implies you are incapable of performing a kipping or strict pull up. The pull up's with the band will be strict, the focus will be on strength gain.


Strength Workout for Tomorrow:

Get your pull up on!

Weighted pull-up 1-1-1-1-1-1-1


Weighted pull-up ladder 1 pull-up the first minute, 2 pull ups on the second minute and so on, this is based on the weight you performed rep 3 at above. I will be in the gym tomorrow if anyone has any questions, don't worry!

 

Met-Con: As many rounds as possible in 7 Minutes of:

7 Chest to Bar Pull Ups

7 Burpees





Crossfit pics 294


Thank you everyone for coming out to the Park today, I will do everything in my power to hold a Crossfit event at least once a month.

Next month:

September 26th is Fight Gone Bad!!!!! 

October:

Paintball!!!! (still up in the air, may be laser tag instead)



Crossfit pics 292


Gayle (if you can't tell by her name tag) busted out some phenomenal salsa today. Along with Gayle, Dave, Jack, and Ben's dishes were some fan favorites. Gayle tells me she will share her salsa recipe with us which should be great, anyone else????

Question for Comments:


What would you like to see as the next Crossfit Santa Clara event????


August 28, 2009

Party time!!!!!!!!!!!!!!


Where: San Tomas Park
When: 1pm
What to bring: Your best salsa or guacamole and a lawn chair if possible

MAP - Click to center

Just a casual get to know each other event, come prepared to chat it up and have some fun.

I have purchased Burgers, Veggie burgers, lots of chicken, sausage, carne asada, fruit platter, cole slaw, Beer, and Ashley is making Stawberry margaritas!

Feel free to bring any food I have forgotten

Schedule for Tomorrow:

No classes

Workout for Tomorrow:


3 Rounds for time:

Drink a beer 

Eat 1 oz of meat 

Take a break and come to our Party


Crossfit pics 289

Please welcome our newest Crossfit Santa Clara instructor, Karo. Karo is teaching Ricardo how to do a kipping pull up here.

Crossfit pics 278

Santa Clara fire at its best! This is a great example of intensity! Check out Trevor after his rowing workout yesterday


Found a new Photo toy to play with:


August 27, 2009

Party this weekend at San Tomas Park


Noon class will be at 11:30 Tomorrow, Dave will be teaching the class


Saturday's Schedule: No classes, take a rest day, show up at our BBQ


Sorry, I took a ton of pics today but left the camera at the gym. I will put up a ton tomorrow!


Workout for Tomorrow:


Overhead Squat 3-3-3-3-3 reps

Post loads to comments.


Strength Workout for Tomorrow:


Squat Snatch 5-5-5-5-5 

The bar can be dropped but needs to be picked up within 5 Seconds. I do not want the strain on your grip while going back down to ruin your chances of snatching bigger loads


Bench Press 20 Reps 

Goal: Perform all 20 presses without re-racking or dropping the bar, 1-10 should be about a 7 hard, 11-15 should be about a 8 and 15-20 should put you around a 9. This is our first set, we will build from here.

Have a spotter please!


As many rounds as possible in 3 minutes, rest 1 minute and repeat for a total of 2 rounds

10 Squat snatches at 95#

10 burpees



Question for Comments:


What TV show are you looking forward to coming on in the Fall???


I'll start: Desperate Housewives, just kidding.. well kind of serious. My vote is for the Office or 30 Rock


August 26, 2009

PARTYYYY THIS WEEEKENND!!!

Events:

Member party this Sat

Nutrition lecture on Weds


Veggie burgers have been added to our menu for those of you who are vegetarian.


Starting next week we will set aside 5 minutes every warm-up to work on something we suck at. For example every day of next week we will work the Handstand push up, by the end of the week you should see some improvement. Every week will be different.

Workout for Tomorrow (This is for everyone):


Back Squat 20 Reps at 60-70% of your 1RM 

Goal: Perform all 20 squats without re-racking or dropping the bar, 1-10 should be about a 7 hard, 11-15 should be about a 8 and 15-20 should put you around a 9. This is our first set, we will build from here.

Sprint 800 meters, rest 1 minute 
Sprint 400 meters, rest 1 minute         
Sprint 100 meters, rest 1 minute

Rest 5 minutes

Row 800 meters, rest 1 minute
Row 400 meters, rest 1 minute
Row 100 meters, rest 1 minute

SPRINT THESE HARD!!!! 

OR 


FIGHT GONE BAD!!!!!!!!





Crossfit pics 273


Results from Today, strength WOD's are going great!!!


Crossfit pics 272Crossfit pics 271Crossfit pics 270Crossfit pics 269Crossfit pics 268Crossfit pics 267Crossfit pics 266Crossfit pics 265Crossfit pics 264

Some ugly technique going on in a few of these pics, we all need to work on our squat clean more!

Crossfit pics 265

Had to enlarge this one, check out Graeme's face, pricelesssssss!!!!!!!!

August 25, 2009

Member Appreciation Party This Weekend


NEED A HEAD COUNT!!!!


PLEASE POST TO COMMENTS

OR WRITE ON THE WHITE BOARD IF YOU ARE COMING THIS WEEKEND TO THE MEMBER APPRECIATION PARTY! If you are coming, please say with how many people. I am just looking for a head count to find out how much we need to purchase. 


Hamburgers, Teriyaki Chicken, Chicken sausage??? 

Beer will be provided for the casual drinker, for those of you more experienced folks (won't say who), bring your own 30 packs.




Workout for Tomorrow:


"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.


Strength Workout for Tomorrow:


Squat Clean 5-5-5-5-5 

The bar can be dropped but needs to be picked up within 5 Seconds. I do not want the strain on your grip while going back down to ruin your chances of cleaning bigger loads.


3 rounds for Time or 15 Minutes of work, which ever comes first. Adjust your weight accordingly I want quick and intense!!!

20 Wall Ball Shots

10 Squat Cleans at 135#

 5  HSPU's 


Crossfit pics 263

The 6:30 Crew!

August 24, 2009

Member Appreciation Party This Weekend!!!

Workout for Tomorrow:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090625.


Strength WOD for Tomorrow:

 

Complete each of the three following activities as a separate workout, complete at the highest intensity possible and experience the "Good Shit" Good Shit comes from Intensity.

1) Push Press   5-5-5-5-5

Rest 5 Minutes

2) Deadlift 20 Reps @ about 70% of 1RM, this will become your starting weight for a series of DL's

Rest 7 Minutes

3)       3 Rounds for time

          5 Push Press @ 185#

          10 Burpees

          15 walking lunges, each leg= 1

Crossfit pics 260

Had to throw up a pic of Ben today, Ben grabbed a different wall ball and I automatically assumed he picked a lighter one, to my dismay Ben threw down his 12 and man handled a 20lb

Crossfit pics 261  

6:30 crew

Crossfit pics 262

Results from today

Crossfit pics 259

Results from Karen

Compliments of http://thisiswhyyourefat.com/ a new website Ashley told me about:

The Fat Bitch Sandwich
Cheesesteak with mozzarella sticks, french fries, marinara, lettuce, and tomato on a roll.
(via thegreasetruck)

Cheesesteak with mozzarella sticks, french fries, marinara, lettuce, and tomato on a roll.

What the hell?


Question for Comments:

What is the worst thing you have ever eaten or seen someone eat?


August 23, 2009

Strength starts tomorrow!

Party this weekend!!!!!!! San Tomas Park at 1pm

MAP - Click to center



The Nutrition lecture I spoke about by Nutrionize will be held on Wend's Sept. 2nd at 6:30pm

"If you aren't totally happy with how you are eating, feeling, looking and are hitting CrossFit at least 3X per week, it is DEFINITELY....not probably....your diet!  You say you are eating right, but if I ask you to keep a food journal for a few days - will you freak?

While none of us are perfect, many of us are making some pretty significant nutritional mistakes that are costing us our health, fitness, lean muscles, fat loss, etc.
 
Whether you know how to eat and simply aren't or are just baffled by the best way to eat - you need to come to the Nutritionize! seminar - I GUARANTEE you will walk away with a lot more knowledge than you come in with."



The cost is $40 but I'm hoping if a lot of you show up we can hopefully get a large group discount to $35.

WORKOUT FOR TOMORROW:

"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.

Compare to 090727.


Or for those of you on my 8 week strength program:

5-5-5-5-5

Back Squat

This is followed by 8  cycles of 250 meter row followed by a 1 minute rest


This workout begins my new goal of 100 consecutive body weight back squats!!!! Check out this video of Rob Orlando!


Robb Orlando, 100 Body Weight Squats - video 

wmv

 mov


One of my favorite videos ever, many of you have already seen it, make sure to watch the whole thing and concentrate on the guys girlfriend.


Question for Comments:

What is your favorite muffin flavor??????

I'll start: Blueberry


August 22, 2009

Rest/ Relax and enjoy your Sunday!!

NURTITION LECTURE/ PARTY NEWS


Final Decision on the Party! I wanted to do Vasona but then realized the place is huge and it would be difficult to all meet up. So I decided to switch the location to a small, not crowded park near our house with a basketball court. The park is called:


San Tomas Park

Final location, I promise!



MAP - Click to center-

Please bring a lawn chair, your best salsa or Guacamole, and any games you have.

Pic from the park today.

IMG_0164[1]


The Nutrition lecture I spoke about by Nutrionize will be held on Wend's Sept. 2nd at 6:30pm

"If you aren't totally happy with how you are eating, feeling, looking and are hitting CrossFit at least 3X per week, it is DEFINITELY....not probably....your diet!  You say you are eating right, but if I ask you to keep a food journal for a few days - will you freak?

While none of us are perfect, many of us are making some pretty significant nutritional mistakes that are costing us our health, fitness, lean muscles, fat loss, etc.
 
Whether you know how to eat and simply aren't or are just baffled by the best way to eat - you need to come to the Nutritionize! seminar - I GUARANTEE you will walk away with a lot more knowledge than you come in with."



The cost is $40 but I'm hoping if a lot of you show up we can hopefully get a large group discount to $35.


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Workout for Tomorrow:


Whatever Karo wants!!!! It's his first time teaching!

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