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32 posts from March 2010

March 31, 2010

Stupid Chuck Norris Fact of the Day:

Chuck Norris once had a heart attack; his heart lost.


Thank you for commenting, we will look into adding a 9 or 9:30am class within the next two to three weeks. 


Note about the workout of the week:

We will accept results up until Friday night. We will update the results on Sat.



The guys at Progenex are super cool and gave me a good amount of Recovery product to share with you guys. The biggest thing I like about these guys is that they put there money where there mouth is. They give out product, let us try it, and we determine if it is good or not. I like that a lot about them. Here is what I am thinking:

Come in and hit your workout hard!!! Bring a shaker bottle, go into my office and take a scoop of Progenex Recovery. Repeat this for the next week or so and let me know how you feel. I will give this feedback to Progenex and am very curious to see how it works for all of you. So far I have been taking it for the last few months and I like the stuff a lot. My recovery time has been better. Today Jaime I were saying that before we would get sore to the point where it hurt to move, now we simply get tight...not as much sore. Try it out for yourselves.

If you decide you like it, yesterday I put up a coupon code to get 10% off if you would like to purchase online. Here it is again CSC10.

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Some Progenex going down

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Whats up with the Paleo Challenge?????


The Paleo Challenge is complete! After 30 full days of eating lean meats & fish, lots of veggies, some fruit, nut and seeds and NO SUGAR, we are now collecting final statistics so we can decide upon the male and female winners.  We'll have full results by the weekend, and will present the awards at the Paleo Challenge and Sectionals BBQ this Sunday at the gym from 2-4pm. Congratulations to all who took on the Challenge!

Many of the participants have been posting their final observations on the CrossFit Santa Clara Nutrition blog,www.cfscpaleo.wordpress.com. I encourage you to take a look and see how participating in the Challenge has helped them become more fit and healthy.


Workout for Tomorrow:

20 rep back Squats

quick note on this: The 20 rep backsquat program is badass, if you want more info come talk to me personally. Here is the jist. Hit 20 reps in a row at 60-70% of your 1RM day one, increase this load 5 pounds twice a week every week for a long time. This stuff works...I started at 265 and finished at 325. Its easy to hit it mentally because each time it is only 5 more pounds, you can do that! We will hit these squats on Mondays and Thursday's if you do not make it in one of these days please make it up on another day.


Max rounds in 10 Minutes of:

10 Overhead Squats with 45#

10 Burpees

2 Rope Climbs


Get a partner, find a rower! 

Row 200 meters 4 times, you get to rest when your partner is going

March 30, 2010

Stupid Chuck Norris Fact of the day: 


Chuck Norris never hides, he only seeks.


Would anyone like to see another class time added??? If so what time and post to comments how many people are interested in attending it.


Workout of the Week 10: 


3 Rounds for Time of:

10 Deadlifts @ 225#/135#

10 Hang Power Cleans @ 135#/95#

10 Front Squats @ 185#/115#

10 Shoulder to Overhead @ 135#/95#

Visit sicfit.com for more Videos

Workout for Tomorrow:


Deadlift 3-3-3-3-3, you can drop the load but must almost immediately pick it up again.


Complete 100 Thrusters @ 95# 

On the minute every minute perform 5 Box Jumps


This should take 10 minutes or less I believe, we may change this workout if necessary.

Just got a 10% off Progenex Code:  Use: CSC10

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Mickey got his first Muscle Up today!


Nicole from the Nor Cal Sectional, truly an impressive weekend by everyone.

Zack flyin high!

Mike finished in the top 10!!!!! Congrats!!! 


March 29, 2010

Stupid Chuck Norris fact of the day:

Chuck Norris once struck Lightning.




Few more pics from this past weekend's events

Sal Zach1 Chris

Workout for Tomorrow:

5 Rounds for Time of:

10 Power Cleans at 95#

15 Pull Ups

20 Wall Balls


Speal sent me this one, should be interesting.


March 28, 2010

Stupid Chuck Norris Fact of the Day:

When the Incredible Hulk gets angry he turns in to Chuck Norris


Back to Regular Schedule Tomorrow


The first of many pictures, please send me any pictures that anyone has.


Weekend Wrap Up:


Let me begin by saying how inspiring it was to watch all of our competitors come out and participate in the Nor Cal Sectional. Every one of you pushed yourself to places you have probably never been before mentally. Several athletes did very well, several more did well, the one thing that I have said to all of them and will repeat here is that I don't believe any of them could have done any better. Each of our athletes put it all on the line! I'm sure none of them have any regrets.

I watched Nicole who has only been Crossfitting a year or so do extremely well! She set a new Clean and Jerk PR. She also said she wanted to quit in the last workout soooooo bad but pushed through to finish in extremely good position to make it into the top 20.

I watched Chris, Daniel, Rick, Dave, Grace give phenomenal performances in the triplet workout. Each of them surely did there absolute best. Please keep in mind guys that this was many of there first Crossfit Competitions.

I watched Zack, Gary, Mike, Sal and Alex crush the Sunday workout! They all did a great job fighting the urge to give up and kept moving extremely well.

Many of our athletes made it to day two, which in itself is a great achievement. Danie has only been with us for a few months but kicked ass on everything! I look forward to watching his numbers keep improving. Grace and Dave used this as an opportunity to compete and competing is what they did. Both of them did there absolute best and I look forward to watching them do amazing the next time they compete.


The final results will be available later tonight, I will post them up here asap.


I encourage each of you to seriously consider competing. Do you have a shot at winning. Who knows? The bottom line is that it gives you an awesome goal to shoot for and a fun ass event to take part in.

Each of the athletes that competed this week worked extremely hard for this competition. Chris has lost 30 lbs, every other person has increased their weights on workouts and decreased there workout times. Every person needs a goal, set yourself something to shoot for.


Next goal? So Cal Regional Team Competition, Individual Competition, and Masters Competition.

For those athletes this weekend who did not qualify for the Regional, do not worry!!! There is still the team competition. We will be holding "try outs" soon. We will be taking a team of 4 men and 2 women.

Get excited for this!!!!


My next Goal? Winning the 2010 Crossfit Games.

To accomplish this task I will begin to teach a few less classes a day, please be prepared to start seeing me actually workout (yes I promise I actually do workout) when you guys are going through class with another instructor.

Question for Comment's, What is your 3-6 month Goal???

Workout for Tomorrow:

20 Rep Back Squat Program begins!!!!!!!!!!! Put 60-70 percent of your one rep max on the bar and do it 20 times without dropping the bar.

This should be challenging but doable, we will go up 5 pounds twice a week every week for the next month and re asses how it is going then.


25 burpees

Walking lunge from the Gate door to the street and back

5 rounds of:

15 Shoulder to overhead with DB's @ 35# (if we run out of these, sub will be a 45# barbell

Farmers walk from the Gate door to the street and back w/ 35# DB's, Carry the bar overhead.

25 more Burpees

40 SDHP's at 45# (rowers are gone tomorrow because of the event this last weekend, they will be back on Tuesday)

Run 400 meters


Heats for Today and who is going from our gym:


Chris  8:00am

Rick 8:30am

Alex 9:00am

Sal   10:00am

Zack  10:00am

Nicole 10:30am

Gary  12:00pm

Mike 1:00pm



March 27, 2010

Crossfit Santa Clara will be closed tomorrow for the Nor Cal Sectional.


Although todays events were a bit hard to see tomorrows will be amazing!! Hopefully tomorrow we will have many athletes competing, as soon as I have the results to show who made it to tomorrow I will post them up. This will most likely be in the morning since I can barely stay awake to see the keyboard.


Our athletes today did amazing!!!! Everyone gave it 100 percent effort, I am excited to see how many of them do tomorrow.


Pictures will be up soon.


Jacob does Wall ball shots with his 20lb backpack at the San Francisco Airport before taking off to China. Would love to see what people thought of this.



March 26, 2010

Random Fact of the Day:

China has more English speakers than the United States.




If you have any questions you can try and text me, I will be running the event but will do my best to get back to you. 


Workout of the Week Results:


Men's Winner of the Week: Daniel Hartmann 8:34

Women's Winner of the Week: Elizabeth Hartmann 17:50


Men’s Rx’d

  1. Daniel Hartmann 8:34
  2. John McEvoy 11:27
  3. Jack Cotter 13:37
  4. Terran Helland 16:32

Men’s Scaled

  1. Ryan Flanagan 25:00 (12 reps @135#/ 115# to completion)
  2. Drew Hinnant 14:01
  3. Greg Valenzuela - 16:18 (115#)
  4. Jared DeWald - 11:20 (95#)
  5. Mark Enriquez - 12:31 (95#)
  6. Bryan Griffiths - 17:13 (75#, 5 rounds)
  7. Homer Maniago - 23:40 (75#, 5 rounds)
  8. Bob Morgan - 26:40 (75#, 5 rounds)
  9. Zac Watson - 11:56 (65#)
  10. Joe Vargas - 25:20 (65#, 5 rounds)
  11. Sam Sturdevant 12:24 (55#)

Women’s Rx’d

  1. Elizabeth Hartmann 17:50
  2. Melisa Nelson - 15:07 (75#)
  3. Sabrina Enriquez - 13:09 (55#)
  4. Alisha Galvan - 6:21 (45#)
  5. Jennifer Griffiths - 6:30 (45#)
  6. Dez Stimson - 11:51 (45#)
  7. Lisa Hunter - 12:33 (45#)
  8. Michelle Ahn - 7:34 (22#)
  9. Lori - 15:50 (22#, 5 rounds)
  10. 10. Barb - 16:21 (22#, 5 rounds)

When all else fails and you don't have time to workout while moving equipment around, Wall ball against a U-Haul.



March 25, 2010

Random Fact of the Day:


A government study confirms that pigs can become alcoholics.




Small turnout today. Hopefully tomorrow more of you will show up. I want to apologize for the workout today, it wasn't programmed as well as it could have been. It was a little light and a little easy. We will make up for this tomorrow.


If anyone has purchased a ticket for this weekend and wants to share the cost of that with someone else please post to comments. I'm sure there is someone who wants to go.


Workout for Tomorrow:


You have 10 minutes to find your 1 rep max Split jerk


Max rounds in 4 minutes of:

10 Wall Ball shots 20lb

10 Burpees


Rest 1 minute and repeat for a total of 4 rounds


Sorry for the short post, we have been very buisy with the Nor Cal sectional this weekend.




March 24, 2010

Random Fact of the Day: 


The average chocolate bar has 8 insects' legs in it.





Workout for Tomorrow:


Run 400 meters

25 Hip Extensions

25 Push Ups

Run 200 meters

25 Hip Extensions

25 Ring Dips

Run 400 meters

25 Hang Power Cleans @ 115#


Goal time: Sub 14 minutes is definitely doable


Few Pics from today, If I didn't get you don't get mad at me, I am super random with the pics I take....I promise there is no particular order/favorites.


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Pretty awesome pic of Karo doing his thing! I made this pic bigger mainly because of the chest pump he gave me after he hit it


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March 23, 2010

Stupid Chuck Norris fact of the day:


Chuck Norris is one-eigth Cherokee. That has nothing to do with his ancestry; the man ate an Indian.


Random Fact of the Day: 


Donkeys kill more people annually than plane crashes.



Please do not forget that Crossfit Santa Clara will be CLOSED this weekend for the Nor Cal Sectionals.


Workout for Tomorrow:

Front Squat 1-1-1-1-1


Max rounds in 5 minutes of:

Push Press 5 Reps @ 95#

Back Squat 5 reps @ 95#


Rest 1 minute and repeat for a total of 3 rounds


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Its not the biggest deal in the world but whoever broke it, please let me know how it happened. 



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 Gary being Gary