The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation. It's a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.
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.
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:
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.
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:
"Karen"
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
How can you look this happy doing FGB and Box Jumps??? Nice Work Shriraj
3:30 Crew
4:30 Crew finishing FGB.....5:30 crew doing warming up with "virtual FGB," here they are virtual rowing.
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:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
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
THE PALEO CHALLENGE IS ON!!!!!!!!!!
Cynthia has done a great job putting this together, thank you!!
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"
"Cindy"
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:
"Fran"
21-15-9
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.
The 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)
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!
