I hope everyone had a great weekend. Start your week off right and come on in!!

 

If any of you have any questions or concerns about anything to do with Crossfit Santa Clara always feel free to email me!!!! My goal, as well as all of the other trainers here, is to offer the best possible training available. If there is anyway we can help you further please let me know.

             

Workout for Tomorrow:

             

Front Squat

3-3-2-2-1-1

What does this mean? This means: Warm up to your 3 rep max and hit it 2 times, add weight then hit your 2's hard, finally add even more weight and finish with extremely challenging 1 rep max's.

           

10-9-8-7-6-5-4-3-2-1

Box Jump 24"

Thruster @ 135#/95#

                   

This workout should be done in less than 14 minutes. Obviously at this load it would take some of you a lot longer than that. Please adjust the weight accordingly. However, I would rather have you start heavier and need to drop down than start to light and finish in 3 minutes.

            

We will adjust it tomorrow.

DON'T BE THIS GUY!

Practicing what you suck at?

I add in practice what you suck at work almost everyday, this is extremely important for your development as an athlete. I know many of you suck at certain things for a certain reason. Some of you may not have the technique down, others don't have the strength, in either case the key is to practice the movement that will most benefit you for the movement you suck at.

For example: You suck at a muscle up?

If you can do a pull up but not a ring dip lets start there. Practice the ring dip often and perform exercises that will strengthen your ability to perform one. If you are unaware of exercises that can benefit you for a specific movement please ask me!

Comments

[CynthiaJ in Sunnyvale]

Just so you know, Karo's team WOD today revealed his mean, sadistic side. And it was super FUN! Thanks, Karo :) I am definitely feeling the 200m walking lunges with the plate overhead. Super nice to see Jenn today!

My new post is up on the Paleo Chix blog: www.paleochix.com I'm the Monday "Chick".

Jason, that is a terrific cartoon!

btw - we still need to celebrate Charlene's birthday!