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.
Please keep in mind that this weekend's classes will be held at Crossfit Mountain View...same schedule as usual.
Billy Bybee aka Badass Billy will be competing this weekend at the USAW Crossfit Event in Colorado. Please visit http://live.crossfit.com/ to watch the event. For Billy's weight class he puts up great numbers! Billy will be leaving us soon to move to Las Vegas where he will train daily to hopefully make the Olympics in 2016.
A few New additions to the Chill Lounge Upstairs:
A fooseball table (compliments of Kedar) and a new hammock (a gift from a friend for my B-day).
Workout for Tomorrow:
5 Rounds for Time of:
Run 400 Meters
10 Power Clean's @ 135#'s
10 Front Squat's @ 135#'s
I know I know....your sore as hell in the hamstrings and chest from today and the last few days. No worries we will warm up well and you'll forget all about it!
A few words about today's workout. Some of you may have noticed that it was slightly "easier" than most of our workouts.
My first response is: If it's easy.....go faster.
My second response is that today's workout wasn't so much designed to kick your butts but instead determine if their was a weakness that you needed to work on.
Check out the pic below....this morning and for the rest of the day half of the guys in every class used just the bar for Overhead Squats. I bring up the guys because it was mainly the guys who 10 Minutes before the same guys were lifting 250lbs on their backs, all of a sudden 45#'s seemed like an entire bus over their heads. The reason is a lack of mobility, this is something I want to point out and continue to work on. Most of the guys today were so tight in their shoulder's that they can not keep the bar planted over their frontal plane aka (middle of foot). Having the bar go forward of this point or way back is detrimental to the movement and almost impossible to lift any type of large load. As the athlete descends into the squat almost everyone's chest slightly drops forward (forward inclination). When this occur's those individual's with good mobility can keep the bar back while their chest drops and over their frontal plane. Those with poor shoulder mobility can not keep the bar back and therefore put themselves in a more challenging position to lift large loads.
So thats the issue...how do we fix it?
1) Overhead squat with light loads maybe even a PVC pipe daily
2) Perform shoulder mobility work daily, especially post workout
3) Open up your grip wider...this won't solve your issue but will defenitely help out.
The 4:30 crew actually had a good amount of guys in it that were able to perform the movement with 95#'s. This is not to say that the morning, afternoon, or evening classes didn't. I just happened to snap this shot. This has came for most of them through time and practicing the movement for the last year or two.
Workout for Tomorrow:
Let's go with a classic Crossfit Benchmark workout tomorrow:
The tough mudder is coming up quick! We are working on making shirts for it as I write this however need to hear from everyone who is doing it. I want everyone to be able to meet up on Sat the 9th and hit the course together.
Can we start an email thread???? Please email Ashley@crossfitsantaclara.com if you are doing the Mudder so that we can all coordinate rides/ hanging out up there. A dinner together on Fri or Sat would be cool too.
PLEASE REMEMBER THAT WE ARE STARTING A 9:00AM CLASS ON TUESDAY AND THURSDAY!
I really want this class to stick, so please come if you are interested in that time.
Workout for Tomorrow:
Back Squat 3-3-3-3-3
20-10-5 (Sub 3 minute workout)
Overhead Squat 95#'s
After you complete this, one absolute sprint with the Prowler!
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
New to Crossfit????? Been doing Crossfit for a while????? Please review the videos below to get a better understanding of the movements we are performing tomorrow.
Un set.....aka Loss of Lumbar Curve aka rounded back
Set back position aka Good Lumbar arch aka Straight back
Everyone has heard me say it a hundred times....tighten up, tighten up! The above pictures are a great example of what I am referring to. Allowing your back to be relaxed and "unset" will sooner or later lead to a bad injury. When deadlifting....take that deep breath in, set your back, and drive through the floor. The above examples are simply showing the back arch and the way I want you guys to set up before you lift. Talk to your partner and confirm that your back is "set" every time before you lift that weight off the floor.
Jaime and I went up to SF today and worked with Coach Carl on our backflip. I achieved a pretty cool goal of mine which was to do one without any assistance on the flat ground. Jaime got his with a little harness help shown above.
Thought I would throw this video up, I am super pumped to have gotten this. I want everyone to know that I step out of my comfort zone as well, its the only way we can ever get better. Try new things and have fun with it!
The 6:30 on ramp crew
The way you should look like after a workout like today
I hear Rick stepped it up a notch today and made the workout a bit more spicy!
I am back in town and will be in town for a little while which is nice. Tomorrow I will be at the 6am class for the first time in a loooonnnggg time, come join us!
Events coming up:
This Saturday will be Fight Gone Bad
Oct 9th is the Tough Mudder!!!!
October 30th will be Amazing Grace aka Barbells for Boobs
New things at the gym:
More class times...very very soon we are adding a 9:00am class
A few heavy boxing/kickboxing bags, some focus mitts and gloves will be added to our equipment list. With these new added toys our warm ups and classes are going to become a bit more interesting.
Workout for Tomorrow:
Going Heavy on Deadlift's
1 set of 5 at 70% 1 rep max
1 set of 5 at 75% 1 rep max
1 set of 5 plus as many as you can get after at 80% 1 rep max (this should be hard as hell!)
4 Rounds of:
Sprint 400 meters
Row 250 meters
Rest 1 minute
These should be all out efforts, if you do not leave the gym feeling fully exhausted please let me know and we can help you out.
The 5:30 crew I believe from the other day:
Jaime is finally lifting heavy stuff!!!!!
So why do I bring this up????
I know that everyone loves the burn of a great workout! Even though you might not admit it, everyone loves the feeling like they just worked very very hard and are completely satisfied and ready to go home. Unfortunately for many of you lifting heavy weights does not give you this same satisfaction. However, lifting heavy weights is extreeeeemmmmmellllyyyy important to increase and maintain your strength. Please do not skip the heavy days or half ass that portion of our workouts. Lifting heavy objects is not only fun once you get in to it but is extremely valuable for your overall health.
On another note, if you ever wish to compete in Crossfit....you need to be able to throw around big weights easily. Start today!! Jaime and Rick have started. So can everyone else looking to compete.