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Hope everybody had a great weekend!
Here are a few pictures from the San Diego Cert this weekend.
Comraderie is one of the things I love most about Crossfit. Here everyone is cheering on the people finishing up the last workout.
A great team workout during the cert.
11:00am Team Workout with Sal
Free Saturday class tomorrow. All non-members are welcome. Bring a friend. Try out CrossFit for the first time.
Very exciting day at the gym; a lot of deadlift PR's! Huge improvements on form too.
Pics from today:
Workout for tomorrow:
For time:
Run 200m
50 wall balls
Run 200 m
40 push press 45#/22#
Run 200m
30 kb swings 1pd
Run 200m
20 broad jumps
Run 200m
10 prowler pushes (1 length = 1)
Run 200m
There will be options to scale weights up or down.
Great job with practicing movements today. We had a first muscle up, some vastly improved double-unders, and big improvements with other movements. Make sure to take advantage of those opportunities.
I want to ask a favor: Jaime, the general manager, has asked if anyone is available at 9am tomorrow to help paint the old gym? No special painting skills required. Post to comments if you can help. THANK YOU!!!
A couple things to remember: Saturday is our free class available to anyone. We also have a 10:30am mobility class on Saturday. Also, if you didn't get a chance to do the workout of the week, try to get it done.
Brook's visit to Long Island City CrossFit with owners Vadim and Olga.
Brandon got his first muscle up!
Cool video of the noon class' relay race. Burpees were the wager...
Workout for tomorrow:
Heavy deadlifts: 1-1-1-1-1
Start at a moderate weight and work toward a 1 rep max effort.
Tabata Deadlifts and Burpees:
Deadlifts are prescribed at 225#/135#. We will alternate the deadlifts and the burpees each round. Count the reps for each round. There are a total of 16, 20 second rounds with 10 seconds of rest in between. Deadlift weights can be scaled up or down as the trainer/individual sees fit. Proper deadlift technique will be the priority in these fast-moving workouts.
Everyone did really well with the workout of the week! It was fun to watch. Make sure you find time this week to get it done.
Check out this picture and video of Dr. Karo (below) in the 2nd pull of his clean (the jump). Nice job with full hip extension and long arms. Nice work receiving the bar as well.
Disclaimer: You are 20% STRONGER in your "KHALIPA" shirts! Make sure you wear them on heavy lifting days. (Jason did not write this)
Kunal showing off his added strength from the shirt.
A few more pics:
Future firebreather
Grace taking the WOD very literally...
5:30 Class
Workout for tomorrow:
Practice something you want to get better at for 10 minutes.
Then...
AMRAP in 12 min of:
7 Ring dips
7 Toes to Bar
14 Jumping lunges
"Grace," the workout of the week, will be performed Tomorrow. If you are going to be out of the gym tomorrow, try and get it done by Friday. It is a great CrossFit benchmark workout.
Today's workout was a tough one! Shuttle runs will give you heavy legs. Way to push through it.
Check out Ranbir on these lateral box jumps. Pretty ridiculous how easy he makes these look...
A few pics:
Workout for tomorrow:
Cleans 3-3-3-3-3
Perform 3 cleans consecutively. It is okay to take a few seconds to reset for each lift. On the third rep, perform a clean and jerk. Start lighter to establish technique with the goal of reaching about 80% of your 1 rep max by your last set.
Workout of the week:
"Grace" 30 clean and jerks for time.
Pretty badass video of "Grace"
Nice job with the workout today! Many of you have been struggling with double-unders for a long time. We saw some big improvements. That is something that you can work on everyday.
If there is something in your training that you need to improve on, keep working on it. Everyone enjoys doing things that they are good at. Continue to improve on your weaknesses. The days that you see a workout you want no part of are the days that you need to be at the gym. Find a way to make it fun. There is nothing more satisfying than taking a weakness and turning it into a strength.
We had visitors from Temecula, CA and Australia today! If you are visiting from out of town, come workout with us.
Don't forget about our Olympic Lifting classes on Mondays and Wednesdays at 7:30pm. We also have mobility classes on Saturdays at 10:30am as well as CrossFit Kids classes.
Pictures from today:
Workout for tomorrow:
AMRAP in 1:30 of 20 yard shuttle runs
Rest 2min, repeat for 3 total cycles
Goal is 24 lengths each Cycle
Recover...
500m Row
Followed by 5 rounds for time of:
20 Lateral Box Jumps 20"
10 Kettle Bell SDHP 2PD
10 Kettle Bell Swings 2PD
10 Pullups
500M Row
The clock starts and finishes with the rows.
This week, we are going to bring back the workout of the week challenge. These workouts serve as great benchmark workouts and are vehicles to measure improvements and compare numbers to other CrossFitters.
This week's workout of the week:
30 Clean and Jerks for Time (135#/95). "Grace"
We will perform this workout later in the week. Make sure you get this done at some point during the week.
Last weekend at the CrossFit Games, fans witnessed what it means to compete in fitness. Competition isn't the most important aspect of CrossFit, but it sure is fun to see. Even some of our members even competed as fans. Rob and Trevor were competing to see who was a bigger fan of Camille, one of the female competitors:
Workout for tomorrow:
Double Under Practice
Heavy Thrusters 1-1-1-1-1
Each set, increase try to increase the weight. Warm up with the movement. Make sure that your "work sets" are challenging. Warmup sets should not count as work sets!
For Time:
10 Thrusters (135#/95#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
The Saturday Class today was great! We had over 30 people getting it done. Great atmosphere in the gym today.
Thanks to all of our visitors and first timers for stopping by!
Some pics from today:
How do you spend your days off from the gym???
Jericho spends his off-day showing off his doggy stroller in the streets of LA. Somehow, he still manages to make it look masculine.
Workout for tomorrow:
Team workout designed by Richard
Saturdays are CrossFit Santa Clara’s classes that are open to anyone, including non-members or first timers.
New to CrossFit? Come on by! Bring a friend. See what CrossFit and the CrossFit Santa Clara community is all about.
The most common question we hear at our gym is, "Do I have to be
in shape for CrossFit? The answer is no. We can scale and modify any movement or workout
to suit an individual’s physical and psychological tolerances. It may feel
intimidating to see the intensity of our workouts, but understand that it is
that intensity that gets the results and makes it fun. Just walk in the door, we will take care
of the rest. Meet the people at our gym and become a part of our community.
The Sweat Demon! They typically visit post workout.
"The Rock" was spotted incognito at the CrossFit Games last weekend wearing a Roxy straw hat under his rainbow umbrella hat with sunglasses for superior UV protection. BTW, his biceps are look bigger in person!
Workout For Tomorrow:
4 Rounds for time of:
200m run with medicine ball
30 Squats
20 Sit Ups
10 Burpee pull-ups
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| Crossfit Santa Clara |
http://toughmudder.com/events/northern-california/
I sent an email out earlier to a few of you but realized that I barely scratched the surface of those who are interested in this badass event. Let's get a huge group together!!!!!!
Ashley and I have already signed up...look below for some of the crazy stuff we will be doing.
Front Squat:
10-8-6-4-2
Increase the load every set. The final reps should be extremely challenging, failure/ close to on your final reps is encouraged here.
Run 1 mile
Recover
Run 800 meters
Recover
Run 400 meters
Immediately after you get back perform 75 Wall ball shots unbroken
Which of the above obstacles are you most looking forward to????????
I'll start...........The Glacier looks crazzzzzzzyyyyyyyy!!!!!!!
