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28 posts from February 2010

February 28, 2010

Workout of the week will be announced Monday Night. It will be called "The Speal Special"



Whats going on this Month?


Nor Cal Sectional is March 27th and 28th!!! Come by and support our athletes

I am working hard on a new spot, I know I know, I always say this but seriously it's harder to get a new spot than it seems. City and neighbors are a pain.


I will be in Japan teaching a Crossfit Certification from Wends 3/3-3/12 if you have any questions or concerns please email me, I should have email access at least once a day.


Don't forget about Crossfit Kid's!!! For more info please visit our Crossfit Kids website at http://cfsantaclarakids.wordpress.com/




Workout for Tomorrow:


Start the week off with a bang!


Max backsquats in 2 minutes at 205# rest 1 minutes and repeat one more time...try and stay consistent.

Max Pull Ups test (see how many pull ups you can do without dropping off the bar)

As many rounds as possible in 5 minutes of:


5 Squat clean thrusters @ 95#

10 Box Jumps


Rest for 1 minute and repeat for a total of 3 rounds


West Coast Trail Adventure:


Ben, who is a new member of our gym and has an awesome attitude has a blog http://bensdesktop.com/wordpress/?p=3

He has updated info on what seems to be a pretty badass hike in Canada. If you are interested please contact him.

February 27, 2010

Stupid Chuck Norris fact of the day:


Chuck Norris does not hunt because the word hunting implies the possibility of failure. Chuck Norris goes killing


Workout for Tomorrow:


Team workout made by Karo on the spot!



Meet Will (Below)


Will was a participant in this weekend's level 1 cert. Today he came in and crushed Fra and worked extremely hard all day long. Just wanted to give the guy a shout out, people like Will truly inspire me to work harder.


Speaking of working Harder, here are a few email's I received lately in regards to the results Crossfit has given them:


From Paul Witteker:

 Jason – I don’t workout at CFSC, but I do workout at CrossFit Cache Valley.  Yours in one of the CF sites that I enjoy visiting 4or 5 times a week…so here is a fun one for you.  I found CF 11 months ago and in April of 2009 we did Angie and by then I was doing pullups, so I rx’d, but it took me 30:17.  Today we did Angie again at our box and I was 17:15.

From Bill Cramer:

Also while on your site I have seen the
personal success stories and just wanted to join in if that's cool. I've been crossfitting
for about 4 months and I have gone from 178lbs at 9% body fat to 186
at 7%. training hard and following paleo. And my 'fran' went from
11min+ to 3:42


Congratulations on your accomplishments!


Visit this site often?? Shoot me an email with how Crossfit has worked for you!


February 26, 2010

Don't forget about the Paleo Challenge kickoff meeting Tomorrow!!! Please visit:


Our Paleo Challenge Website


                          Photo (4)       

Some of you are going to look at this and think it is the dumbest thing ever, others will think it is funny as hell (I'm on the funny as hell side). Ashley and I were at borders today looking for some new reading material for all of the flights I have been going on lately. We came across this one...classic!

Not exactly sure why but the stuff this guy comes up with is hilarious. Everyday I will post a different "Chuck Norris Fact." Like it....read it. Think it's stupid....pass it on by. Either way its something new and different, I like to switch things up as often as possible. 

Note* they may sometimes be a little vulgar, nothing too over the top


Here is the Chuck Norris Fact of the Day, hell since this is our first time doing this I'm going to throw in two:


1) Chuck Norris has BRAILLE on his boots so that even blind people will know whats coming


2) Chuck Norris' calendar goes straight from March 31st to April 2nd; no one fools Chuck Norris.



Crossfit Santa Clara's workout of the week Challenge 5 results!!!!!!!!!!!


The winner's  this week are Jake Howard from Crossfit Valley Park and Aline LaBar from Crossfit DelRay Beach.  Nice work guys!!!! 


Some of you may have had great times but did not submit a video, please submit a video if you would like to be considered for the top time.


Get excited for next week's!


Girls Gone Wild from daniel thacker on Vimeo.

Men’s Rx’d

1. Jake Howard (Crossfit Valley Park) 4:45 http://www.vimeo.com/9729311

2. Sal Hernandez 4:39 (no video)

3. Max El Hag 4:59

4. Jason Daniel 5:25

5. Ben Smith 5:33

6. Donny Forbis 5:35

7. Tony DiBitetto 5:55

8. Alex Rollin 5:57

9. Lucas Zepeda 6:00

10. Dom Paonessa - 6:04

11. Rob LaBar - 6:04

12. Dusty Sulon 6:12

13. Grant Pagarigan 6:43

14. Paul Cegon 6:54/Tyler Hinz 6:54

15. Erick Hayes 6:55

16. Ryan Flanagan - 7:18

17. Jack Cotter 7:20

18. David Dowling 7:22

19. Hollis Molloy: 7:26

20. Fredrik Ericsson 7:59

21. Greg Boyd 8:02

22. Drew Hinnant 8:04

23. Bryan Wadkins - 8:13

24. Andrew Garcia - 8:27

25. Daniel Herring 8:28

26. Josh Brakefield - 8:30

27. Sean Dodrill 8:36

28. Paul Burgess - 8:42

29. Graham Singer 8:57

30. Rob Silver 9:09

31. Drew Woten 9:18

32. Homer Maniago - 9:28

33. Bill Cramer 9:43

34. Steve Schlegel 9:54

35. Terran Helland  10:07

36. James Rios

37. Eamon Sylvester - 11:08

38. Brian Mueller 11:21

39. Matt Ostiz - 11:41

40. Adam Pearce - 12:39

41. Mark Kozakowski - 12:52

42. Jared DeWald - 14:40

43. Damon S. 14:52

44. Oliver Suba - 14:56

45. Nick Woo 18:51

46. Kyle Coltrain - 35:20


Men’s Scaled

1. Greg Valenzuela - 15:34 (Bands)

2. Mark Enriquez - 14:40 (Bands, Singles)

3. Nick - 9:46 (95#/95#)

4. Mike - 14:00 (95#/95#)


Women’s Rx’d

1.   Aline LaBar (Crossfit DelRay Beach) 9:00 http://www.youtube.com/watch?v=LgmGxV3HMtY

2.   Olivia Cheriton 7:04

3.   Danielle Mulford 7:53

4.   Laurie Galassi 8:51


Women’s Scaled

1. Ruth Purdue 17:07 (95#/65#,JPU)

2. Leigh Pearce - 12:55 (85#/65#)

3. Nicole Shibel - 13:04 (75#/65#)

4. Ashley Khalipa 16:40 (75#/65#)

5. Nyra Wadkins - 9:06 (75#/65#,JPU)

6. Sabrina Enriquez - 14:36 (65#/65#, Singles, JPU)

7. Tanya Muhle - 14:13 (55#/35#, Bands)

8. Kelliegh Brown - 11:33 (55#/35#, JPU)

9. Kim Suba - 12:14 (55#/35#, Singles, JPU)

10. Desiree Stimson - 15:39 (55#/35#, Singles,JPU)

11. Cristiana Stan - 10:13 (45#/45#, Singles, JPU)

12. Rebecca Strom - 11:43 (45#/22#, JPU)

13. Wendy Lynch - 18:13 (45#/22#, Singles, JPU)

Workout for Tomorrow:


Row 500 meters 

max shoulder to overhead in 7 minutes total (including the time it takes you to row the 500 meters)


Rest for 3 minute


Row 500 meters

Max Power Cleans in 7 minutes (including the time it takes you to row the 500 meters)


Brand new to Crossfit? Coming in for our free class??


Same exact workout but instead do a mini cindy for the rest of the time after the row. The second time perform 5 Box Jumps 10 KB Swings and 15 lunges

February 25, 2010

Finish the week off right!!!!

Workout for Tomorrow:


To Finish off our week of Benchmark workouts:

"Crossfit Total"

1 Rep max Shoulder Press

1 Rep max Back Squat

1 Rep max Deadlift

followed by:


150 Wall Balls for Time


The 5:30 crew, were was everyone today?? This is probably the smallest 5:30 class we have had in over 6 months....come on by tomorrow.


The 6:30 Crew.... I know sometime's it seems like you don't get any love on the website, here you go!

February 24, 2010

Great workout today at the gym!!!!!! 


Workout for Tomorrow:


Keeping with our benchmark week.....


"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps



We don't do hero workouts as often as we should, hit this one hard!!



The Thruster         


Crossfit 210 017 

How can you look this happy doing FGB and Box Jumps??? Nice Work Shriraj

Crossfit 210 018 

3:30 Crew

Crossfit 210 019 

4:30 Crew finishing FGB.....5:30 crew doing warming up with "virtual FGB," here they are virtual rowing.

Crossfit 210 020

The 5:30 Crew

February 23, 2010

I asked for your success stories, here is one from Mike:


"7 mile hill loop in LG,  personal best beginning of Nov. prior to starting CFSC: 56:13.

3 months of CFSC later, no long running to speak of minus our workouts.  New Personal Best: 54:02. Kick ass,  felt stronger, was able to keep a more sustained high HR pace.  Felt awesome! Not to mention in 3 months my deadlift has gone up by 50lbs as well!"   

This is just one more example of how short and intense workouts can help you go long.


Have a story? Send it to me!! Nice work Mike!



Workout for Tomorrow:

                   Benchmark week continues!!!!!!


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. We've used this in 3 and 5 round versions. The stations are:


  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. 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.

Possible strength component after we finish this workout


Awesome pic's of John Ice Climbing!




Your fran times


Thruster video tomorrow, please email me if you want anything else explained in a video.

February 22, 2010



Cynthia has done a great job putting this together, thank you!!


Please visit:  http://cfscpaleo.wordpress.com/



Note: Banner will be changing several times soon.


Mickey and JoJo both signed up today for the Master's division Crossfit Games!!!



Crossfit Santa Clara Workout Challenge of the Week 5:


Send in your times!!!!!!!!!!! And vidoes!!!!!!

"Girl's Gone Wild" created by Todd Widman


10 Clean and Jerks @ 135#/95#

50 Double Unders

50 Sit Ups

21 Thrusters @ 95#/65#

21 Pull Up's 

10 Clean and Jerks @ 135#/95#

Workout for Tomorrow:


To continue our "Benchmark week"



As many rounds as possible in 20 minutes of:

5 pull ups

10 push ups

15 air squats

Good goal: 20 rounds

February 21, 2010

Benchmark Week!!!!!

How is benchmark week going to be different than a normal week at CFSC???

The biggest or most noticeable change will be that we will begin writing our times down on the white board again. Lately we have shy-ed away from this. Mainly because I found it to be a little unnecessary since we most likely will not repeat many if any of the workouts I have been programming. With that said, this does not mean we should not be tracking our weights and numbers. It is extremely important to keep track of your progress.

Look around the gym and you will see some amazing things going on!!! Look at what you have achieved.

Often times it is easy to look at what you suck at and get upset. I encourage each of you to take time and think about all of the things you have gotten better at. Don't have a Muscle Up yet?? Who cares!! Your Deadlift has gone up by 100lbs, squat by 50, and can run a mile in a minute less than when you started. That's the good shit!!! Get excited and stay consistent.

This week will be an opportunity to track where you are and where you were. Many of you may have started with a Mini Cindy (5-10-15 pull ups push ups squats) or perhaps tabata squats? We will do things similar this week and be prepared to be amazed at the difference.


Crossfit works! Has it worked for you?

I am sitting in a room right now of 60 participants at a Level 1 cert. Each participant has the exact same story, "I started Crossfit and have never been in better shape in my life. I used to not be able to ....... now I can .........." This stuff is awesome to hear, I want to hear it from you too. If any of you have a story you want to share please send it to me. It can be as simple as," I couldn't walk up the stairs to my bedroom without getting out of breath, now I can" all the way to, "I couldn't pick up a box at work on my own, now I can deadlift my bodyweight."

Let me hear it!!



Workout for Tomorrow:

Can't think of a better workout to start the week than:



Thrusters 95/65#

Pull Ups

Expect a video on the most efficient way I have found to do a Thruster this week. Many many many people have terrrrrrible technique on the thruster and need work. There technique is dangerous and less efficient, more on that in the video.

February 20, 2010


NorCal Registration Deadline

Games2010_NorCalQual.jpgThe deadline for competitors to register for the NorCal Sectionals is Sunday, February 28 at 8pm PST.

The NorCal Sectional is shaping up to be one of the largest CrossFit competitions to ever take place in Northern California, thus far trailing only the 2008 CrossFit Games in terms of number of competitors.

So mark your calendar if you're thinking about competing: you have just a little over 10 days left to register.

We'll be releasing the final competitor count, as well as draw sheets, shortly after registration closes.


Masters Registration Opens Monday Feb 22


Registration for the Inaugural CrossFit Games Masters Competition will open at 1200 PST on Monday, February 22nd.

To register, Master's athletes must have birth dates on or before July 15, 1960.

Registration at the Regionals will be first come, first served (no qualifying required). Scaling options will be available, but they will disqualify you for the Games.

The Master's qualifiers are worldwide. Folks will compete at their closest Regional, but they are competing against all other Masters all over the world for the Aromas spots. There are no fixed spots allocated to each Regional, and it's possible that some Regionals won't send any Master's athletes to Aromas.

The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts.

The top scoring 15 men and 15 women from all around the world will come to Aromas in July to compete for Master's Champion.


*****Make sure to remind Mickey and JoJo to sign up for the master's*****

Workout for Tomorrow:

Team workout!!! Made up by Karo on the spot.





February 19, 2010


Ranbir gets his first muscle up!!!! (Classic Chris in the background..love it)

Check it out at http://journal.crossfit.com/


I can't tell you enough how valuable the Journal is....please get a subscription...it's the best $25 you'll ever spend!


Crossfit Santa Clara Workout of the week 4 Results:

Never competed in the workout of the week???? Look for this week's workout to be posted Monday night


I am truly sorry to everyone who put there time up on our board and was erased. Alex put up an awesome time of 9:36 and Hillary as well of 11:28....unfortunately we did not take video. 

An honorable mention goes out to Justin Moles of Crossfit Los Gatos. He hit the best time of 9:09, however since he taped himself we could not see his row and therefore had to disqualify him. 


If you are local and want to hit the workout of the week on film (Or Crossfit Santa Clara member obviously)...come on by the gym at 6:30pm on Monday Night!!!!!!!!


The Top Male competitor on video this week is Max El Hag. Very well done video! Nice Job Max!

Men’s Rx’d

  1. Max El Hag (Crossfit Delray Beach) 9:40 http://www.youtube.com/watch?v=c6EA1DIoQcI
  2. Justin Moles 9:09
  3. Alex Etzen 9:36
  4. Dom Paonessa 10:10
  5. Dusty 10:11
  6. Darren Rosten 10:12
  7. Joshua Kniss 10:44
  8. Joe Hardy 10:52
  9. Jake Howard 10:53
  10. Jeremy Jones  11:10
  11. Paul Burgess - 11:17
  12. Andrew Garcia - 11:18
  13. Jason Daniel 11:32
  14. Rob LaBar 11:47
  15. Erik Hayes 12:04
  16. Bryan Wadkins - 12:27
  17. Doug Buttner 12:30
  18. Greg Boyd 12:41
  19. Drew Hinnant 12:51
  20. Josh Blakefield - 12:56
  21. Ryan Flanagan 13:04
  22. Robert Kikuchi 13:10
  23. Rob Silver 13:21
  24. Drew Temple 13:26
  25. Joseph Cota 13:33
  26. Dan Thacker 13:46
  27. Eric Song - 14:00
  28. Homer Maniago  14:05
  29. AJ Gutierrez - 14:36
  30. Bob Morgan   14:42
  31. Adam Pearce 14:46
  32. Jack Cotter 14:50
  33. Greg Valenzuela 14:55
  34. Mike 15:03
  35. Chad Fulk   16:00
  36. Mark Enriquez 16:46
  37. Jose Rodruigez  18:05

Women’s Rx’d

  1. Hillary Hegener 11:28
  2. Aline LaBar 12:51
  3. Sarabeth McLendon 13:22
  4. Melisa Nelson 15:13
  5. Leigh Pearce 16:33
  6. Grace Tai 19:18

Men’s Scaled

  1. Jim Resha 12:32 (75#/20#)
  2. Bryan Griffiths - 13:06 (75#/20#)
  3. Robby Somerville 13:56 (75#/20#)
  4. Nick Mussa 14:28 (75#/20#)
  5. Kyle Coltrain  21:10  (75#/20#)
  6. Mike Heltzel 21:29 (75#/20#)
  7. Kevin Wyatt 11:17 (65#, 20# @ 8')

Women’s Scaled

  1. Cynthia Jolicoeur 16:52 (65#/12#))
  2. Jennifer Burgess - 16:48 (50#/12#)
  3. Nyra Wadkins 14:23 (#45/14#)
  4. Michelle Ahn 17:42 (#45/14#)
  5. Alisha Galvan - 12:20 (#22/14#)
  6. Kelleigh Brown - 13:40 (#22/14#)
  7. Wendy Lynch 14:08 (#22/14#)
  8. Rebecca Strom - 15:55 (#22/14#)

Sabrina Enriquez 17:32 (#22/14#)

  • Workout for Tomorrow:

    Hell why not, it's a Saturday, let's start it off right!!!

    We have not done any benchmark's in a long time, here is a great one for you.


    FILTHY FIFTY !!!!!

    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood (or 35lbs dumbbell)
    50 Walking Lunges
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees

    50 Double unders (this will be changed to a 400 meter sprint since our jump ropes have all seemed to break....damn things!)


    The New Shirt:

    Pretty sure this is the final shirt. We tried to tone it down yet not have it too simple.

    Some changes that may be made is the location of the design and possible sizing. 



    The above design is the front of the mens (may be moved) and also may act as the design that will go on the women's tank tops.


    This is the back of the mens shirt (this may be moved to the bottom side of the shirt). This may also act as the back of the women's t??? Not sure.