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31 posts from October 2009

October 31, 2009

Are you a member that hasn't been in the gym for a while?? 

Where have you been?? 

I know how hard it is to get back in the swing of things after being out for a while. You are nervous/ dreading coming back for your first workout. Your strength has gone back down and your cardio sucks again. The truth is though the longer you wait the worse off your going to be. Ultimately you have to excercise, might as well come back in sooner than later, we will start you off suppppperrrrr easy. 

Need an incentive to come back in?

Current daily member who wants a goal to push for??

Here it is!

On November 9th- 13th 2009 we will test everyone's 1 Rep Max Deadlift in addition to your 1000 meter row (must be done on the same day). Everyone at our gym is capable of deadlifting and rowing. 

I know and each of you know what you are capable of. After you have completed the test we will record your weight and time. 

We will repeat this exact same thing on December 14th- 19th. Who ever has increased their deadlift weight and decreased their 1000 meter row the most will win a $100 Gift Card of their choice/ or 1 month free membership (your choice). 

I know their may be some people thinking, "If I go kind of easy in the beginning I will get bigger gains in December." That is not at all the point of this. I am trying to find ways to motivate everyone to step it up a notch. Maybe you were planning to come in 3 days a week but now will step it up to 4, maybe you will eat a little better. Whatever it is, I want you guys to use this as motivation to get better. 

Workout for Tomorrow:

Four Rounds, each for time of:

800 Meter Run

Rest as needed 

October 30, 2009

Tomorrow Morning:

8:15-9 am Open Gym

9am Class

11:00am Los Gatos Hill Runs, we will meet at the parking lot of California Cafe at 11:00am.

Workout for Tomorrow:

Team Workout to be decided by me on the spot

Great food tonight!!!!! Here are a few pics of some costumes we had tonight. Next party, Ugly sweater Christmas Party.

Halloween 010 Halloween 009 Halloween 008 Halloween 007 Halloween 006

Halloween 005 Halloween 004 Halloween 003 Halloween 002 Halloween 001

October 29, 2009

Halloween Party is tomorrow night at 6:30pm

Please come prepared to meet some new people, enjoy some good food and have a few drinks. 

I don't want to give to much away but my costume is an 80's globogym guy thats absolutely ridiculous.

I am up for trying any type of food that is brought (can't be like raw kangaroo tail or some weird thing like that) 

Hill runs on Sat at 11:00am 

Workout for Tomorrow:

Repeat for a total of 4 Rounds: 

Max Box Jumps in 1 minute

Max Jumping Pull Ups in 1 minute

Max wall balls in 1 minute

Max Push press @ 75# in 1 minute

Crossfit pics 452 

Rich (bodybuilding Pose) told me today that he has lost 15 lbs in 3 months at Crossfit Santa Clara. Awesome!!! More importantly in my opinion Rich has become faster, stronger, and in overall better shape

Rich is not the only one to see these results, many of you can watch the weight you are able to move sky rocket, feel your endurance is miles above where it was and have gained coordination that you never thought was possible. Bottom line. Crossfit is bad ass.

October 28, 2009

This Friday is our Halloween Party

Saturday Morning hill Run tentatively 9 or 11am

Workout for Tomorrow:

Body weight Bench Press 25 Reps

Run 1 Mile

Body weight Bench Press 25 Reps

Immediately after you finish the Bench Press choose from one of the following:

3 Minutes Max Double unders

2 Minutes Max KB swings 1.5 pood

Max Pull Ups without dropping off the bar

Fish Oil:

So for the last few hours I have been scrambling around the internet to find good quality sources on the benefits of Fish Oil and Omega-3 Fatty Acids (EPA,DHA). This past weekend I finally got 100% sold and went out and bought Kirkland brand Fish Oil. Accordingly to several people there are better brands out there that are more pure but for now Kirkland is a start.

So why Fish Oil? Fish Oil is the only supplement that Crossfit Promotes and for a good reason. I am yet to read any bad press about Fish Oil or any negative side effects. The following write up is from the American Heart Association. If you don't feel like reading check out the video. This med student does a pretty good job summing up stuff.


Source: American Heart Association

AHA Recommendation

Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease.

 We recommend eating fish (particularly fatty fish) at least two times a week.  Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do.  Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

To learn about omega-3 levels for different types of fish — as well as mercury levels, which can be a concern — see our Encyclopedia entry on Fish, Levels of Mercury and Omega-3 Fatty Acids.

We also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA),  which can become omega-3 fatty acid in the body. The extent of this modification is modest and controversial, however. More studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease.

The table below is a good guide to use for consuming omega-3 fatty acids.

Summary of Recommendations for Omega-3 Fatty Acid Intake

Population           Recommendation

Patients without documented coronary heart disease (CHD)Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care.  High intakes could cause excessive bleeding in some people.


In 2002, the American Heart Association released a scientific statement, “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease,” on the effects of omega-3 fatty acids on heart function (including antiarrhythmic effects), hemodynamics (cardiac mechanics) and arterial endothelial function. The link between omega-3 fatty acids and CVD risk reduction are still being studied, but research has shown that omega-3 fatty acids

  • decrease risk of arrhythmias, which can lead to sudden cardiac death
  • decrease triglyceride levels
  • decrease growth rate of atherosclerotic plaque
  • lower blood pressure (slightly)

What do epidemiological and observational studies show?

Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence.  Large-scale epidemiologic studies suggest that people at risk for coronary heart disease benefit from consuming omega-3 fatty acids from plants and marine sources.

The ideal amount to take isn’t clear.  Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes.  For alpha-linolenic acid, a total intake of 1.5–3 grams per day seems beneficial.

Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes).  They can also slow the progression of atherosclerosis in coronary patients.  However, more studies are needed to confirm and further define the health benefits of omega-3 fatty acid supplements for preventing a first or subsequent cardiovascular event.  For example, placebo-controlled, double-blind, randomized clinical trials are needed to document the safety and efficacy of omega-3 fatty acid supplements in high-risk patients (those with type 2 diabetes, dyslipidemia, hypertension and smokers) and coronary patients on drug therapy.  Mechanistic studies on their apparent effects on sudden death also are needed.

Increasing omega-3 fatty acid intake through foods is preferable.  However, coronary artery disease patients may not be able to get enough omega-3 by diet alone.  These people may want to talk to their doctor about taking a supplement.  Supplements also could help people with high triglycerides, who need even larger doses.  The availability of high-quality omega-3 fatty acid supplements, free of contaminants, is an important prerequisite to their use.


October 27, 2009

To begin this post I must first apologize to Serena, I accidently kicked her very hard while flipping my legs up for a Handstand Push Up. I am truly sorry.

This brings me to my next observation from tonight.

There will no longer be qualifier workouts at 6:30pm on Tuesday nights. If you choose to do the qualifier workouts everyday thats great, however we will not be having a specific class on Tuesday's. The gym was too crowded tonight and until I can afford to get a larger space we need to keep it to one class at a time.

Therefore, we will change our workouts to Saturdays:

This Saturday we will be running hills in Los Gatos at either 9 or 11am. Every week we can change the location of the hill run, I know Silver Creek has some mean hills.

Don't forget:

Halloween Party this Friday at 6:30pm 

Bring your best small dish, and come dressed up if you like.

Workout for Tomorrow:

You should be spent at the end of these sets. Warm up properly then hit it hard!!!!!

Back Squat


Qualifier workout for Tomorrow:

Back Squat


Finish with 10 Reps at the weight you started your first set of 3 at. 

The Mitty Basketball Crew:

Crossfit pics 447

Charlene sent this to me, not sure what to think of it?

October 26, 2009

Holiday Party on Friday!

Qualifier team workout at 6:30pm

Workout for Tomorrow:


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Qualifier Workout for Tomorrow:

AMRP in 10 minutes:

7 Chest to bar Pull Ups

5 Burpees


Immediately after, max double unders in 3 minutes.

Natalle Woolfolk (pictured below)


I had the opportunity to eat lunch yesterday with two Olympians!!!

Natalle Woolfolk and Casey Burgener, two awesome people. 

The reason why I posted the picture above is for inspiration. 

Not only for each of you, but also for myself. 

Natalle weighs 135lbs and can clean and jerk 275 lbs, 

are you fuc$%ing kidding me!!!!!!!!

I asked her how the hell she can accomplish such a task and the 

answer was simple: Technique! Technique! Technique!!! 

Work on this guys! 

Come to me for more help if you need it please.

Casey is a badass too, I would put his numbers up but don't want 

to discourage all of you from ever lifting another weight again.

October 25, 2009

Tomorrow from 10-12 I will be giving an intro to Crossfit for Mitty's Basketball team, please feel free to come by and check it out.

Our Holiday Party is on Friday night, bring your best small dish and dress up if you feel up to it

Workout for Tomorrow:

Row 250 Meters

5 Clean and Jerks at 155#

Rest 1:15 and repeat for a total of 7 Rounds

I did this workout in San Diego this weekend, it took me just around 15 minutes total. 

The goal if you can do this workout RxD is to row a sub 1:30 or at least 1:45 pace and perform all of the cleans unbroken for every round. 

Skill Work for Tomorrow:

Handstand Practice 

Crossfit pics 443

October 24, 2009

Halloween Party this Friday at 6:30

don't forget!!!!

Workout for Tomorrow:


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


No qualifier workout for tomorrow, rest up and get ready for the week.

1st Qualifier practice:

This Tuesday at 6:30pm


Keeping your Shit Legit!!!!

Just wanted to remind everyone to keep there movements full range of motion. Everyone knows our standards, I know how hard it is to keep them, but you really have to try your best! Maintaining full range of motion not only develops your muscle groups properly but also is an indicator if you are getting better in the future. Remember, if you do 100 squats for time but only go 6 inches down this will most definitely be faster than going full range of motion. As a result when you go to compare it it isn't the same thing.

Work= Force x distance if you add in the time variable you get Average Power with Force x distance/ time. There is no way to quantify your distance if it is different every time. Therefore if you truly want to realize if you are getting better it is critical to maintain the same range of motion every time you perform a workout.



Crossfit pics 445 Crossfit pics 446

Stacey does an awesome job of keeping her burpees as legit as possible while hauling ass on yesterday's workout. Great job!!!!

October 23, 2009

Workout for Tomorrow:

Deadlift Heavy!


Qualifier Workout for Tomorrow:

Row 500 Meters

30 Burpees

10 Shoulder to Overhead at #165


Rest 3 Minutes and Repeat for a total of 2 times.




One hell of an Omelet!!!!!! 

Yesterday afternoon Alex, Jaime, and I went to breakfast and couldn't believe the size of this monster of an omelet. 

My order was simple:

1 Denver style omelet with no hash browns and no toast. I would like an extra egg and a side of avocado please. 

Omelet's are an awesome meal, although this one may have been a little to large of a portion for me it was still a great meal. The majority of this meal was protein accompanied by some great avocado fat and finished off with some carbohydrates from fruit. 

Next time you are trying to decide your next meal think about possibly having breakfast, toss the breads and starches and stick with the "real food" ingredients. 

Today while on the road in San Diego I stopped at a Mexican food restaurant. A very simple choice is fajitas. Order them without any tortillas and they are an awesome meal.



October 22, 2009

Workout for Tomorrow:

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

The sub for Rope Climbs is 2 assisted/ laying on the flo


Qualifier Workout for Tomorrow:

3 Balls out Rounds of:

Max 30 inch box jumps (stack plates) in 1 minute

rest 10 seconds (transition time)

Max Thruster's at 95# in 1 Minute

rest 10 seconds

Max forehead to the floor HSPU's in 1 minute

rest 10 seconds 

Crossfit pics 444 

Target Practice!!!!!!!!!!!!

Our newest Toy! Our Air Soft Gun!

Recently I have been thinking a lot about individuals who's lives depend on their ability to perform well under stress, with a high heart rate, and generally fatigued. 

The picture above represents a work specific skill. Our gym similar to many other Crossfit affiliates has a ton of military and law enforcement officers. To help them with their profession/ skill I have purchased an air soft gun that is shot in between rounds of a workout. I have heard nothing but good feedback about this idea, individuals participating in this have found it significantly harder to hold their weapon while being fatigued. My goal is to develop workouts that test as well as possible someone's ability to shoot well while on the job. It is easy( for them at least, not me) to go to the range and shoot a target, but how realistic is that? My goal is to get these guys as "out of it" as possible before shooting the target. If they are able to shoot a target after 100 burpees and 50 sprints they are probably more likely to perform well after chasing someone for half a mile.