Stupid Chuck Norris fact of the day: 

Chuck Norris had no co-stars on the set of Walker Texas Ranger. He played every roll, even the hot chick.

                 

Question for Comments:

                   

A) Aside from the obvious need for more space at our gym, what equipment do you think we need? 

B) Does anyone have any connections in the City of Santa Clara planning department?

Crossfit Santa Clara's Weekly

 Throw down Challenge 6:

                 

The Speal Special:

5 rounds for time of:

          

7 Burpee Box Jumps 24" box

12 Overhead Squats 75#/55#

For more info on rules and submit dates please look to the right column on this site.

          

Visit sicfit.com for more Videos

Workout for Tomorrow:        

                

Muscle Up practice work

              

Repeat this cycle as many times as possible in 15 minutes:

            

Max Push Ups without stopping 

Sprint 200 meters

Max Pull ups without dropping off the bar

Sprint 200 meters

Max HSPU's (or your sub) without stopping 

Sprint 200 meters 

Max Ring Rows without stopping

              

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.

           

Note: If you are doing the Paleo Challenge please run 1 mile or Row 2k for time before our workout. 

Comments

[Frank R]

a.) be cool if there were some type of hanging strings with metal washer that might help us to measure how high we reach jumping. for example, one that is ten feet from ground, another 10ft, 2inch, etc. before CF, I haven't touched the rim since HS. Now I can. Next goal, dunking.

[Elvar Þór]

Man, I watched Pat Barber finish this one in 5:05 at my Level 1 cert in Ireland.. time to beat! ;)

[SICFITdotcom]

Hello Everyone,

For those participating in this "Workout of the Week", you can upload videos directly to SICFIT.com in response to Jason's WOD.

Here is the link:
http://sicfit.com/site/register

Thanks again to Jason for letting us this weekly video. It is a great thing that you're doing for the CrossFit community.

[SICFITdotcom]

"Letting us post this weekly video." Geez, its early.

[Kyle Schnitger]

how high is the box 24" 30"?

[Kyle Schnitger]

Wow Never mind im an idiot

[Miles]

Whenever bench press and rope climb are in our WOD, a long line occurs -- perhaps we can increase the numbers of those pieces.

[Sal]

I agree with Miles, another rope climb would be good. Maybe more ropes. I know you bought some already Jason.

Maybe a sled?

[Aalap]

Google "Where is Chuck Norris" and click I'm Feeling Lucky :)

[Jojo]

Sledge hammer(s)? and more abmats...

[Fred]

Hey Jason, have a great trip to Japan, one of my favorite countries! Be sure to bring that camera and send some videos and pictures! :)

[Brian Medina]

Jump ropes that don't suck, another set of squat racks, and a good old fashioned peg board.

http://www.wolverinesports.com/categories/products.cfm?category=Mapl234347&bc2=2

[DH]

Are sandbags going to play an integral part in our training in the future? I know we have one that kinda has a hole in it.

THE SECRET IS OUT FOLKS: BANANA NUT BREAD!

Have a great time in The Land Of The Rising Sun. Sa-yo-na-ra!

[erik]

i agree with sal. ever since i saw the video of louie talking about sled dragging ive wanted to pull one. though i did like the band pulling that we did for the warm up yesterday, nice substitute.

oh yeah and a sledge hammer, too much fun.

[CynthiaJ in Sunnyvale]

Padded gymnastics mat.. balance beam (low).. shorter slosh pipes.. more 15# and 22# bars, and more 10# and 15# plates.. another climbing rope that isn't quite so thick.. sandbags (including smaller ones), parallel bars, an old-style vaulting platform (like the pommel horse minus the handles). A sled..

but most of all: those nifty plastic parallettes!!!! those are SO good for those of us who a) can't do full HSPUs yet, b) have narrower shoulders than you big fellas, and c) need to practice L-sits and pass-throughs!