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30 posts from September 2009

September 30, 2009

An Early heads up on Thanksgiving's Turkey Trot. Last year we had a pretty good size group show up and bang out a 10k (many of whom had never ran a 10K). This year I would like to at least double our group size. Please go to:


For more information or to register. Nothing feels better than running a 10k and then eating Thanksgiving dinner!!!

Please email or call me if you have not scheduled all of your intro-sessions.

Workout for Tomorrow:

25 Walking lunge steps 
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Should be interesting!!! Get ready for a battle.

Check out this video, Crossfit helped save this women's life!!


When the Hell will I ever perform any of the below movements other than in the Globo Gym????????????????????????



I'll start: I could curl a hot dog and eat almost half before being unable to reach the rest, I would then need to engage my shoulder to finish the meal making the curl useless.

September 29, 2009

Few Things:

We will be having a Halloween Potluck Party on October 30th (Friday). Come dressed in your best costume and bring your favorite food!

Practice what you suck at!!!!! Take an opportunity during warm ups to practice something you suck at, just let me know and do your own thing before joining back with the group. I want all of you to become better at the things you have trouble with, please take the opportunity to practice them.

Workout for Tomorrow:


3 rounds for time of:

Run 400 Meters
21 1.5 pood KB swings
12 Pull Ups

A 6:59 Helen, hellllllaaaa fast!!!



Strength Workout for Tomorrow:

20 Rep Back Squats, 5 lbs more than last week

5 Rounds for Time of:

7 Pull Ups
7 Ring Dips
7 Power Cleans at 135# 
7 Burpees

Pretty sure this is the biggest 3:30 Crew ever!!!! Check out all the action going on during their Cindy

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September 28, 2009

Have you checked out:




Check them out, these are extremely valuable sites. The journal has a tooooonnnn of information, I would recommend all of you to get a subscription.

Workout for Tomorrow:



Rest 5 Minutes


As Many rounds as possible in 20 Minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

Or mini cindy which is ten minutes if we run out of time

Results from Today:

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September 27, 2009

Workout for Tomorrow:

Overhead Squat:


Rest several minutes


20 DB Thrusters, 25% BW in each hand
20 Pull-ups,
20 Sit-ups,
20 Double under,
20 Push-ups,
20 KB Swings, 2 pood

From Crossfit Boston

To move on to the next movement all reps must be completed unbroken.  If the set is broken, the athlete must start the movement again at zero reps.  Complete one round for time. 

If you are unable to do double unders, the sub will be 4 regular jumps per DU

The goal here is to break through your mental mind fu%^ and complete the reps! Your mind gives up long before your body, trust me.

As usual I had to throw this video up every time overhead squats are here!

September 26, 2009

Tomorrow's Schedule:

11:00am Regular Class


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


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The Fight Gone Bad Crew at Crossfit Silicon Valley!

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Our crew at Crossfit Silicon Valley, not as many of you showed up as I thought but it was still one hell of a great workout and event. Thank you to everyone who came!

I finally attempted to do a turkish get up with my wife Ashley, thought I would post it up.

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September 25, 2009

Schedule for Tomorrow:

9:00am class at Crossfit Silicon Valley

Show up and workout with some new faces, enjoy a kick ass workout, then go home and chill for the rest of the weekend! That's my game plan, come join me.

Workout for Tomorrow:


Website if you would like to donate to FGB:


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Extension!! Not perfect, but a damn good effort by Chris and Nick

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September 24, 2009

Don't forget:

Saturday workout is at Crossfit Silicon Valley at 9:00am!!!

Workout for Tomorrow:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Strength Workout for Tomorrow:

5 sets for distance of:

Walk with 135# barbell overhead without dropping the weight, the weight must be supported overhead, your arms do not need to be locked out however I would highly recommend it.

Every time you drop the bar it counts as one set, rest as needed.


1 Muscle up on the 1st Minute
2 on the Second Minute
3 on the 3rd Minute 
and so on...... until you can no longer complete the amount of Muscle Ups in time.

Took a ton of pics today but forgot the camera at the gym, they will be posted tomorrow.

The Office Style Parkour:

September 23, 2009

So What is FGB???

I have been asked several times now what Fight Gone Bad is and what you need to do to participate in the event on Saturday. The short answer is "nothing" come to Saturday class as usual however it will be at Crossfit Silicon Valley instead of our gym. The extended answer would be, raise a few dollars, go on to our fundraiser site and help out. After you contribute then you workout in honor of Wounded Warriors and Prostate Cancer.

Either way, come and workout on Sat!!!!!!!!!!!



2140 Bering Dr
San JoseCA 95131

Workout for Tomorrow:

As many rounds as possible in 20 minutes of:

 5  KB swings 1.5 pood

10 Sit Ups

15  Lunges 

Additional Strength Component Before for some:

Clean and Jerk:


The Squat:

Crossfit 005

Starting position:

Some people like the low bar rack, I personally hate it. This is an example of a high rack back squat. Karo places the weight on his traps, actively engaging the muscle to support the load by having his elbows back and driven up. 

Movement starts by sending your ass back and down as if to sit in a chair or to close a car door if you had groceries in your hands.

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At the bottom position Karo is at full depth (crease of his hip is below his knee) his chest is up which helps to maintain a good lumbar curve and his weight is in his heels. These are all critical components to a proper squat. 


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From the front angle you can tell just how upright and deep Karo actually is. This helps to center the weight over his heels and takes most of the pressure off his lower back. Another thing to pay attention to here is Karo's knees, they are tracking out over his toes. A good que is to think that you need to separate the floor with your thighs. 

Enough with the serious talk. 

Question for Comments:

Who's ass is this?????????????

Crossfit 008

September 22, 2009

Fight Gone Bad this weekend at Crossfit Silicon Valley!!!!!!!!!!!!!

There will be no Saturday Class at Crossfit Santa Clara, please come to Crossfit Silicon Valley at 9:00am instead and do a workout there.

Workout for Tomorrow:

Crossfit.com was reading my mind on this one

Five rounds for max reps of:
Body weight bench press
Body weight back squat

Post reps for all three exercises in all rounds.

This is going to be badass!!!!

For some great motivation, check this out:

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Robert came in today with a poster from a play that he is currently in. 

The Story:

Set in a darkly comic place somewhere between heaven and hell, The Last Days of Judas Iscariot examines the life of the bible's most controversial and mysterious figure. As the courtroom drama determining the fate of his soul unfolds, it becomes unclear whether Judas is a prisoner of holy judgment or his inability to forgive himself. Saints curse like sailors and Satan swears to God's infinite grace in this wickedly funny, and 
deeply moving parable.

Please visit: http://www.cltc.org/ for more information or tickets.

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Results from Today

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Don't forget!!!!!!! We are a Crossfit Kid's affiliate, please call Cynthia for any questions about our program.

September 21, 2009

So I have seen some pretty bad rowing lately, thought I would review some technique.

Things to keep in mind:

The row is similar to a Sumo Deadlift High Pull, just like a SDHP we want to move the handle in a straight line making for the quickest and most efficient movement. Also similar to a SDHP we want to always work from core to extremities.

The Drive

Starting Position:

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Leg's extend first:

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Hip extension comes next:

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Finally pull with your arms

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On the way back do the complete opposite:

Send your arms in first

Then your hip returns

Finally your legs return back to starting position

Not very good rowing technique here but an awesome performance by John Fox. Please watch the end, I laugh everytime.

Workout for Tomorrow:



Plus an ass kicker as usual

Strength Workout for Tomorrow:

20 Rep Back Squats


5 rounds for time:

8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards

*Do these from a normal push up position, rotate your hands so your fingers are pointed back towards your legs. Good for wrist flexibility.

(stole from Crossfitfootball.com) Badass workouts here!