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30 posts from November 2009

November 30, 2009

6am class tomorrow!!!

Couple of things:

I would like to set up a community service trip to Sacred Heart or possibly somewhere one of you has volunteered at before.

Anyone Interested??????????????????????


Our Holiday Party is this Friday!!!


Workout for Tomorrow:

2 rounds of:

Run 800 meters

Recover as needed

Run 400 meters

Recover as needed

Run 200 meters

Recover as needed

Break through the mental barrier and work as hard as possible to maintain your best times. An 800 definitely takes less than 4 minutes, a 400 is less than 2, and a 200 is less than 1 minute. Think about that for a second.

There are 1440 minutes (thank's Google) in a day. I am simply asking you to go hard for less than 14 of them. Please do me a favor and run these hard, you will feel like a million bucks later.

Couple of resting positions

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November 29, 2009

Holiday Party this Friday!!!!!!!!

Workout for Tomorrow:

Front Squat:


Chipper workout:

25 Calories on the Rower

25 Box Jumps 24"

25 2 pood KB swings

25 Front Squats @ 95 #

25 Pull Ups

25 Burpees

Goal Time: Sub 11 Minutes

November 28, 2009

Workout for Tomorrow:

Run 200 Meters 

10 Hang Power Cleans @ 135

Run 200 Meters 

10 Squat Cleans @ 135#

Run 200 Meters

10 Power Clean and Jerks @ 135#

Run 200 Meters

10 Squat Clean and Jerks @ 135#

This workout should take about 12 minutes. I encourage each of you to understand the difference between each of the above movements. Through this practice I believe it will become more clear. 

Remember: with the power clean it is not necessary to break parallel, nor is it encouraged in this movement. The power clean is a great movement to develop explosive hip extension but lacks the necessary front squat position for when loads get extremely heavy.

The squat clean is mainly taught at our gym for its ability to teach you how to get under large loads quickly. However, at times there is a disadvantage to mainly using this since it doesn't give you the opportunity to focus solely on the drive but instead mainly on the catch.

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Music Mike (above) and Narayan get there first Rope Climbs!

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November 27, 2009

Our Holiday Party:

Here is the scoop:

Date: 12/04/2009

Start Time: 7:30pm

What to wear: The ugliest sweater possible (my recommendation, buy one from Savers for $5)

What to bring: A small dish of your choice, unhealthy stuff is definitely welcome

In addition, I would like to do a small gift exchange $10 max please. 

Last year we had a blast, hopefully it will be the same this year.    

Workout for Tomorrow:

Max Rounds in 20 Minutes of:

Row 500 Meters / Run 400 if you don't have a rower

25 GHD sit ups (if you have not done GHD's at high volumes before start off with half on the GHD and half on the floor please

25 Wall Ball shots 12 ft target (above the writing on the wall, this makes wall balls a lot harder)

I did this workout today after Rob Orlando sent it to me and I thought it would be a good Saturday after Thanksgiving special.


Possible item to bring to the Holiday Party:

A cinnamon bun from my favorite breakfast spot Los Gatos Cafe.

Normally when I go I get just an omelet but after a 10k we splurged a little and shared this bun between 5 of us. 

November 26, 2009

Tomorrow's Schedule:

12:00pm Class Only!!!!!!!!!!!!


Workout for Tomorrow:



DON'T FORGET !!!!!!!!!!!!!!!  Holiday Party Friday December 4th.


Turkey Trot 11/26/2009


Great event guys, thank you to everyone that showed up.

November 25, 2009

Schedule for Tomorrow:


Meet in front of the HP Pavilion (front entrance) at 8:00am. I will be around at 7:30am so please give me a call if you get there early.


After the race I want a PICTURE. Please wait around.

My phone number is 408-691-0430

Me, Andy and Trevor are going to meet at Trevor's house at 7:15am if you would

like to join us. His address is:

2074 Redbush Terrace San Jose

Try to wear a Crossfit shirt please if you have one.


No classes tomorrow, Enjoy your Thanksgiving



November 24, 2009

Today was an awesome day. Just like many other days, I had the opportunity to work with every class that came in. It was great to see you guys work hard on stuff you suck at during our warm up. Please remind me when you come in if you would like time to work on something in particular during our warm up. It is extremely important for each of you to pick something as a goal and work hard to accomplish it.

Does anyone want to Carpool to the Turkey Trot, if so please post to comments.

I know Andy and I would like to carpool. 

Workout for Tomorrow:



These loads should be moderately heavy but not to heavy. The goal here is work on technique and keeping your body tight. If you work hard enough at light loads you will definitely feel what I am talking about. These are slow controlled reps.

5 Rounds for time of:

315 Deadlift  5 Reps

Hand Stand Push Ups 3 Reps

Rope Climb 1 

Fun work: Play around with the snatch grip deadlift

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Allen gets his first Hand Stand Push Up!!!!!

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Daniel gets his first Muscle Up!!!!!

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Matt got his first Muscle Up!!!!!


November 23, 2009

DON'T FORGET 6:00AM CLASS TOMORROW in addition to normal schedule!!!!!

Workout for Tomorrow:

Practice what you suck at for 5 Minutes will be part of the warm up, think of what you need to work on please

Row 500 Meters

5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats)

Row 250 Meters

5 Rounds of "Cindy"

Row 100 Meters THIS IS A DEAD SPRINT!!!

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Working technique with the med balls, awesome tool!

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Ill call this one " 8 guys and a Dyson vacuum" In that room we have two PH'ds and a bunch of other smart people. Jaime is on the phone with the company trying to figure out why the attachment wouldn't work. After trying to figure it out for 20 minutes and checking out YouTube videos we realized it's my fault as usual, I lost a piece to the vacuum.

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Some new Toys from Rogue Fitness, we also got some new 15lb bumpers!

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Paleo Kits

These things are awesome!!!!!!! After hearing about them for a while I finally decided to buy some and check them out. These are the perfect snack/meal for someone at work or on the go. Each packet contains: Free range beef jerky (with a special seasoning on it), nuts, and a little dried fruit.

They can found at:


If you are interested in trying them out please let me know. I can order some in for the gym.

November 22, 2009


No Class on Thursday (Turkey Trot instead)

Friday, one class at 12:00pm

Workout for Tomorrow:

Take your middle weight from last weeks Back squats, the 5X5's.

Complete 20 reps without dropping the bar at this weight

The focus here is to mentally push yourself through every rep, they are not fast, slow them down breathe and push through the last 5 hard!




Max rounds in 4 minutes of:

10 Front Squats 135#

7 Burpees

Rest 45 seconds and repeat for a total of 3 rounds



Today a friend and I went riding at the Soquel Demonstration Forest. I encourage all of you to participate in as many sports as possible. Today it felt great to get out of my confort zone and try something new.


Take a walk, play soccer, horseshoes or any other thing you can think of. For those of you interested in riding please let me know, we can plan something.

November 21, 2009

Saturday Hill runs were great! Hopefully next time more of you can make it out.

Schedule for this Week:

No Class on Thursday (Turkey Trot instead)

Friday we will only hold one class at Noon

Tomorrow class is at 11:00am

Workout for Tomorrow:

3 Rounds for time of:

Run 800 Meters 

30 1.5 pood KB swings

20 Box Jumps

Goal: Run your 800 meters under 3:15 minutes each time, do not stop on the KB's your first round or stop on the Box Jumps any round.