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31 posts from May 2010

May 31, 2010

From Today on we will be at:


1731 N. 1st St. San Jose Ca 95112


6:00am class as usual tomorrow.

The location is at about 95% but absolutely ready to take on a class. This is an extremely easy location to get to. 880, 101, and 87 are within blocks of the location. 



  First WOD at 1731 1st St on 05-31-2010, reverse


Workout for Tomorrow:


Back Squat 12-10-8  

These should be at a moderately heavy to heavy load, you should have to work your ass off to get all of the reps.


Quick Banger, today was a long one, tomorrow we will step up the intensity a bit and go short. 


5 Rounds for Time of:


10 Push Press @ 135#'s

7  Burpees

3 Box Jumps @ 30" (please use the Rogue bumpers to put on top, the red one's slip)


Thank you to everyone that came out today for our first ever workout in the new facility.

May 30, 2010

Schedule for Tomorrow:


12:00pm class only (this will be the last class at 3331 Keller)



Workout for Tomorrow: 


I will make it up on the spot. Come and enjoy the event!


Don't worry many more pics and videos coming this week. I just got back from San Diego but will prepare some good stuff for this week.


Quick Hotel Workout that I did:


5 rounds of 10 push ups at the bottom/ 10 at the top of 5 flights of stairs, after 5 rounds or 100 push ups....count down from 10 so 10-10-9-9-8-8....1-1 until 0. Each time you have to go up and down 5 flights of stairs, pretty badass workout when on the go.



Chill out and relax for the rest of your day:


Photo (44)

May 29, 2010

The new gym is almost there!! Just wanted to say thank you one more time for all of the people who have came out to help. I also wanted to thank our trainers, especially Alex and Sal, who have spent a good amount of time at the new gym to help out.



This week's Schedule:



Please keep in mind that we will only be holding one class on Monday 5/31/10 at 12:00pm, this class will be held at our old location 3331 Keller st. Immediately after this class all of our equipment (or what is left) will be transfered to the new location at 1731 N. 1st St.

On Tuesday June 1st we will officially begin classes at our new location.


Crossfit Games Talk:




Tickets for the Crossfit Games 2010 go on sale this Tuesday. If you are interested in going I would highly recommend that you purchase a ticket early.

Every year the Games are an amazing experience. As an athlete and a spectator I love being a part of them!!! If you can make it, you will have a great time!!



Workout for Tomorrow:


Team workout created on the spot by Sal (old gym location)


11:00am as usual.



Have any cool pics???? Send them to me.




May 28, 2010

Handstand (1)

I asked for some pics and I got some....here is Joe Lewis is Iraq, thank you for your service.


Getting there!!!!!


Tomorrow Andy will be leading up the project. Please contact him at 408-592-0588. We would greatly appreciate the help.


Speaking of help, I can not tell you how appreciative and thankful I am for all of the volunteers that have came by the new location to help. I wouldn't be able to do any of this without you guys. Thank you again!!!!!




Schedule for Tomorrow:


Regular 9:00am class (free for anyone)


Or the Palmer Fun Run 8k (the info was posted a few days ago)

Workout for Tomorrow:


Max rounds in 15 minutes of:

10 Burpees

10 lunge steps (not new, use a 45# plate overhead)

10 Push Press with a 45# plate


May 27, 2010

Friendly reminders:

We will only have a 12:00pm class on Monday.

Our new facility should be ready on Tuesday, please assume that classes will be at

1731 N 1st St.


Workout for Tomorrow:

Clean and Jerk every minute on the minute for 10 minutes


4 Rounds of:


Run 400 meters

Row 500 meters


Rest 1 minutes in between each round


Josh hitting up a Handstand in SF...have a pic????? Send it to me!


May 26, 2010

Don't forget....This weekend is the Fun Run 8K. We will still offer a 9:00am class on Sat but I strongly encourage for those of you who can make it to show up for the race. To meet up, please post to comments.


Palmer College of Chiropractic's West Campus, established in 1980, is a branch campus of Palmer College of Chiropractic, the oldest and most distinguished chiropractic college, established in 1897. Palmer's West Campus has graduated more than 4,000 doctors, who now practice in more than 30 countries around the world. The Sports Council is a team of interns and doctors, who have provided sports care services at major events such as the Sea Otter Classic, the National Senior Games, and other athletic events, caring for athletes of all ages and skill levels.

Date: May 29, 2010 
Time: 10:00am start, race day registration opens @ 8:00 am 
Location: Baylands Park 999 E Caribbean Dr, Sunnyvale, CA 94089 
Distance: 8K (5 miles) 


Workout for Tomorrow:

Perform 20 Shoulder to Overhead (preferably the jerk) @ 80% of your 1RM Push Press

Tomorrow we will do the 1 clean every minute for 10 minutes program


Complete as many rounds as possible in 10 Minutes of:

5 Deadlifts @ 225#'s

5 Burpees

5 broad jumps ( each should be 6 ft)



Photo (43)  Photo (42)  Photo (41)  


Midline Stabilization:

Midline Stabilization is crucial for all good athletic movement. In a nut shell it is "core strength" which by Crossfit definition is your bodies ability to maintain the neutral/ natural S curvature of your spine. It is the ability to maintain this fusion between your spine and pelvis throughout the duration of a movement. This was key today!!! Check out Ranbir (below), his entire core is engaged (abs, obliques, erectors) to maintain that load overhead. Overhead squats are awesome. In addition many of you may have found shoulder mobility to be an issue, let's keep working that please.

Pics 149  

Pics 150 Pics 151
Pics 152Pics 153

Pics 154 

Pics 155  Pics 156


 The clip below gives a few examples of how athletes maintain good midline stabilization to hold extremely heavy loads over head.


Check out there positions as they go through the movement, these are what we have been working on for the last few days. Notice where they jump from and how patient they are.

May 25, 2010

The New Location should now be ready on Tuesday, sorry for the delay. 


Please keep in mind that we no longer have a 9:30am class and will only be holding 1 class on Monday at 12:00pm


Photo (40)

Today Jaime, Sal and I got a refresher course on our AED and CPR certifications. At the "Old Location" we still have an AED it is located in my office. At the "new location" the AED will be extremely visible and you will have clear access to it in case of an emergency. So today we got our refresher course, thought I can refresh your memory as well. CPR changes every now and then in terms of how many breaths to pumps and things of that nature, this is the most current info.


Ok here is a simply crash course. 


If there is no AED present, complete the following sequence until help arrives or until you are unable to perform the task anymore (you can also switch people to pump if they are around every 2 minutes).

If there is an AED present (such as at our gym) and there are other people around we would want to follow this procedure.


Person A would immediately start the steps above (excluding calling 911)

Person B would immediately go and grab the AED

Person C would immediately go and call 911


If you are alone and have an AED, we would immediately grab it before starting CPR. The AED is extremely easy to use. You would simply hit the start button and follow the directions exactly.


Kind of a bummer of a post but it needs to be said.


Workout for Tomorrow:


Complete each round for time:


1 round ='s


20 Overhead Squats @ 135#'s 

20 Pull Ups

20 Box Jumps 24"


Rest 1 minute and repeat for a total of 3 rounds


After 3 rounds have been completed, Run 800 meters for time (sprint the hell out of it).

May 24, 2010

Please welcome into the World:


Nikolas "Niko" Owen Russel
born May 19th, 2010
5lbs, 6oz


Mark is a member of our gym and just had his first baby! Thankfully the mother and baby are both doing well!




Workout for Tomorrow:


Mickey's and Dana's Birthday Workout (created by them):

3 rounds of 5 minutes each, 1 minute off between each round
1st round
50 calories on the rower
29 Clean and Jerks @ 115#'s
As many burpees as possible in the remaining time

2nd round
50 air squats
29 hip extensions
As many 
50 yard sprints as possible (sit-ups if raining) in the remaining time

3rd round
50 KB sumo dead lift high pulls 1.5 pood 
29 kettleball swings 1.5 pood
as many knees-to elbows-as possible

Total burpees, laps (or sit-ups) and knees-to elbows-is you score



The new gym is alllllmost done, please stay tuned for the exact date but it will most likely be Thursday when we move classes over to the new spot. 

If anyone would like to help in anyway please let us know via the comments, call or email. 


Trevor monkeying around 



May 23, 2010

THERE WILL NO LONGER BE A 9:30AM CLASS, please keep this in mind for tomorrow.



Upcoming Schedule:


We will have a limited schedule on Monday May 31st in observance of Memorial Day.

Our class schedule will be a 12:00pm class only.

The weekend of June 12-13th we will be holding a Level One Crossfit Cert at our gym, as a result the gym will be closed. If you would like to come in before 8am on Sat or Sun please let me know and we can probably get you in.


Workout for Tomorrow:


Deadlift 30 reps concentrating on legggggittt technique. We will slow these movements down and really focus hard on keeping our back's tight and weight shifted to our heels.



"Fight Gone Bad Championship Style"


I know we do this workout fairly often, but it is to kick ass of a workout to only do once a year or so, come in and crush it.


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. This event calls for 5 rounds. 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. The stations are:


  1. Wall-ball, 10 ft target (Reps)
  2. Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)


May 22, 2010

Time to make it official!!!!!!! Thank you Jaime, Andy, Mickey and all of the rest that have helped to build our new facility.


I will keep you posted with when our first class will take place in the new location.


Monster group of Tabata Squats at the Level 1 cert down in Laguna Beach this weekend.


Why did I put this picture up?


One, its a badass picture

Two, it is to remind all of you of your first day of Crossfit with me. Pretty much every member we have went through tabata squats on day one. Remember how hard it was? How do air squats feel now? A lot easier right!!! (granted they still suck, just suck less now)


Workout for Tomorrow:

Team Workout created by Sal



This is a badass video, watch the entire thing