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.
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.
Pics from today:
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.
"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:
Perform 3 cleans consecutively. It is okay to take a few seconds to reset for each lift. On thethird 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.
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.
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:
Lets see who learns French first!
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" arechallenging. Warmup sets should not count as work sets!
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 anindividual’s physical and psychological tolerances. It may feel
intimidating to see the intensity of our workouts, but understand that it is
thatintensitythatgets theresults 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!