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30 posts from September 2010

September 30, 2010

Please remember that Crossfit Santa Clara will be closed this weekend for a Level 1 Certification. 


Our normal weekend schedule is a go!

However it will be at Crossfit Mountain View instead. 



Labor day 038


The 3:30 crew just has way too much fun! Today we broke down the row in to segment's. If you are not a member of our gym (or are) try it. 

Start with just your leg's and hips (no arms)

Then go just arm's and hips (while keeping a tight back)

Finish with leg's, hip's, and then finally arms




Workout for Tomorrow:



Shoulder Press 3-3-3-3-3 (plus)


First set= hard

Second set= harder

Third set= harder then second

fourth set= harder than third

fifth set= the hardest!!!!! Go for max reps on this with a load that you can barley get 3 or so times.



Partner workout time:


Find a friend (preferably someone you don't know with similar capabilities)


5 round's of:


Row 250 meter's

Partner goes for max rep sit up's 


After this then you switch. If you do not have a rower or we run out, the sub will be SDHP's with a 45# bar. 


Each team's score is their total sit up's. The team that has the highest score in each class will be exempt from our "opportunity to excel" before class is over.


September 29, 2010

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!



September 28, 2010

Please email Ashley@crossfitsantaclara.com if you are in for the Tough Mudder. 



Great day at the Box Today!!!!!!


This weekend our gym will be closed for a Level 1 Crossfit Certification. I apologize for the inconvenience. Our Sat and Sun classes will both be held at Crossfit Mountain View instead.



Labor day 036

Jason show's us the best place to do KB Swings when its warm outside....right in front of the big ass fan!

Labor day 037

Classic! A new found resting position (above) found by a few member's today



Here is a badass video of Carl (the Coach that helped get me my first backflip). Check it out


Carl will be coming in November for a workshop at our gym! More info soon.




Workout for Tomorrow:



Work snatch technique for 20 minute's....we will not be going from the ground, only from the hang positions.



I did this Crossfit.com workout yesterday and it got me pretty damn sore....thought you guys could give it a try.



10 Rounds for time of:

15 Deadlifts 135#'s

15 Push Ups

September 27, 2010

 Tomorrow we will be adding our 9:00am class, please come on by if you would like to have this class get on our schedule for good.






How would you guys like to not have a 6am or 7am class in the morning but instead have a 6:30am daily????





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.


Labor day 033

Labor day 034

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:





For Time:


50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees 
50 Double unders


You can start with whatever you want....the only rule is that you have to finish with Burpees and Double Under's.



September 26, 2010



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. 






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 

Pull Up's



After you complete this, one absolute sprint with the Prowler!


September 25, 2010

A few pics from our Fight Gone Bad 9:00am intro Class:


Some huge props to Brandon for raising over $1600 for the Wounded Warrior Foundation!


The next fundraiser will be Barbells for Boobs at the end of Oct. please donate early if you would like to so that we can all wear the shirts they send us.


Labor day 031



Labor day 030 
The 9:00am Sat Class...always a badass group!


Tomorrow Crossfit Mountain View will be closed. Please feel free to come over to Crossfit Santa Clara for our 11:00am class.



Workout for Tomorrow:



Team workout at 11:00am designed by Sal

September 24, 2010

Melinda's 10:30am Mobility class is unfortunately cancelled tomorrow, please come in at 9:00am though!


So I just went online and checked out what time we will be doing Fight Gone Bad at Crossfit Moxie. Unfortunately they are starting at 10:00am but we won't be finished with our 9:00am class until then.



This is what I propose:


Go to FGB5.org and donate under Crossfit Moxie if you can.

If not

Still come on in tomorrow and we will just do Fight Gone Bad for our 9:00am intro class??? What better intro to Crossfit than Fight Gone Bad right???


Please let me know if there are any issues with what I am proposing.



Workout for Tomorrow:


Fight Gone Bad


Three rounds of:


Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


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.



The Sumo Deadlift High Pull

The Push Press

September 23, 2010



Un set.....aka Loss of Lumbar Curve aka rounded back

Labor day 028 

Set back position aka Good Lumbar arch aka Straight back

Labor day 029 

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.


Labor day 025 

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!



Labor day 027 

The 6:30 on ramp crew

Labor day 026 

The way you should look like after a workout like today



Workout for Tomorrow:


The Ranbir Special:


40 Box Jumps

20 Thruster's @ 115#'s

30 Box Jumps

10 Thruster's @ 115#'s

20 Box Jumps

5 Thruster's @ 115#'s

10 Box Jumps


September 22, 2010

Please note that if you want to bypass our homepage and come straight here simply put in:




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.  

September 21, 2010

Some Tough Mudder Info:



Please do not forget about Fight Gone Bad this weekend at Crossfit Moxie in San Jose. If you would like to donate and receive a t-shirt please visit fgb5.org. 


Workout for Tomorrow:

Warm up properly (with the class as usual)....then:

50 Hip Extensions

15 Glute Ham Raises 


Try and get these unbroken.



7 Rounds for time:


25 Wall Ball Shots (unbroken!!!)

20 second break



A little video I found on "Karen" which is similar to what we will be doing tomorrow.