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31 posts from December 2010

December 31, 2010

2010 has been an awesome year!!!!! 

  

I say this in all aspects of my life. However one of my wishes in particular you have all helped me accomplish is owning my own gym. I never wanted to work a corporate suit type job. I wanted to help people get in shape and have one of the most badass gyms around. A place where people could come and train hard, eat right, and get fit as hell! Thanks to all of you this is a reality.

      

Seriously speaking I greatly appreciate all of the support over the years. It has been a hell of a ride and will continue to hopefully only get better. Everyday is truly awesome and I have absolutely nothing to complain about. So thank you!

 

 

Don't forget!!!!!

Those of you doing the Paleo challenge better get it all in before 12:00am. Take your last shot at 11:59 and call it quits for 45 days.

  

 

 

Tomorrow we will be open for one class only at 1pm.

     

Start 2011 with a bang!!!!!

 

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 




December 30, 2010

Schedule for Tomorrow:

 

Open gym 9-12pm 

Class 10am 

 

 

 

Below, please find instructions for how to claim and make your Paleo Challenge Scorecard.

 

1. In your email Inbox, find the email from Jason that shares with you the Google Docs Paleo Challenge folder.  
***PLEASE NOTE:
 The file system we will use for the challenge works only with a Google email or account. If we sent the email to an email that is not linked to Gmail, you will need to do one of two things. Option 1: Email us your Gmail account and we will re-share the folder. Option 2: Create a Google Account using the email address we just sent this folder.  Be sure to create the account with the entire email address we sent the email to.  For example, if we sent the email to timothy@csp.com, make your google username that entire email address.***

2. After you have logged in to your account, view the Google Docs section of your account by clicking Documents in the top lefthand corner (you may have to click More and find it in the drop down windown)

3. Click the Paleo Challenge Folder and open Paleo Tracker Template – DO NOT EDIT.

4. From the File menu choose Make a copy…  Name it Paleo Tracker [insert your full name]. (My wife Ashley has a sample that she made for you to look at in the Paleo Challenge Folder.

5. At this point, you’ll have a new spreadsheet that you can edit, but it doesn’t live in the Paleo Challenge Folder folder yet!

6. From the File menu choose Save and Exit.

7. Select All items over on the left hand side of the screen, find your file in the list and drag it over to Paleo Challenge Folder under Folders shared with me.

8. Now when you open the Paleo Challenge folder, you should see your new log in there.

9. The default permissions for your new log when it gets added to the Paleo Challenge Folder, is for everyone in the group to be able to edit it.  If you open your log and click the Share button (in the upper right hand corner of the screen) > See who has access, it will open a list where you can change others from Can edit to Can View.  Be sure to leave Jason and the other trainers as Can Edit so they can score sheets.

 

 

MORE IMPORTANT INFO:

 

Please reference the left side "Paleo Challenge" link for an up to date list of Challengers. 

 

 

Reasons to email ashley@crossfitsantaclara.com

 

1) You paid $20 and your name is not on the list below

2) You haven't paid $20 and your name is on the list below

3) You did not receive an email tonight 

4) There is no level next to your name 

5) You want to know how she's feeling (6 months pregnant)

 

 

ALL CHALLENGERS SHOULD HAVE RECEIVED AN EMAIL TONIGHT

 

 

 

 

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Don't forget about our Jui-Jitsu upstairs
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MAKING STONES!!!!!!!!!!! SHOULD BE AWESOME!!!!!!
 
 
 
 
Workout for Tomorrow:
 
 
 
To be determined on the Spot
 




 

 

December 29, 2010

Tomorrow we will have a 7:00am Class, Noon, 5:30pm and 6:30pm On Ramp...we also have open gym pretty much all day

 

 

AN EMAIL WILL BE GOING OUT TONIGHT IN REGARDS TO THE PALEO CHALLENGE 

IF YOU DO NOT RECEIVE IT EMAIL ME PLEASE.....IT WILL BE SENT BEFORE 9:30PM.

 

 

Another block of Body Fat Testing will be January 6th from 5-7pm if you are interested.

      

Please note that their will be many questions about the Paleo Challenge. This challenge is not meant for you to loose sleep over whether or not eating 1 peanut that you accidentally swallowed takes you out of the competition. 

     

The goal of this challenge is simply to eat better. Better then how you are currently eating and probably better than you ever will eat again. The goal is to push hard for 45 days and truly see the effects of good food. Note them and then make conscious decisions later on what you want to eat. My guess is not many of you will sustain such incredible discipline (myself included) after the challenge. However even a slight step back is still better than you are probably eating now. 

     

 

Please note that any employee of Crossfit can not win the pot. The pot will be split up differently due to the large amounts of entries. 

 

 

An Updated Paleo Challenge List:

 

Jason Khalipa               Level 10              
Sarah Goldspink            Level 7 
Deidre Elerath
Declan Gibbons             Level 9
Dana Newell
Jojo Reyes
Jaime Loera
Alyssa Betancourt
Rick Helmann                 
Alex Rollin 
Howard Cooperstein
Damon Do                   Level 6 
Mark Morgan               Level 9
Tatiana Costa             Level 8
Grace Tai
Sogol Matin                Level 8
Maura Brown              Level 10 
Max Malkov                Level 10 
Jarod Maupin              Level 10
Frank Richards            Level 8
Dave Lombardo
Michelle Hunter
Chase Morgan           Level 9
Rich Cahill               Level 8 
Zachary Graham      Level 10
Pam Graham           Level  9
Jeff Gordon             Level 10
Amiee Stepp            Level 8 
Magan Matal 
Matt Kennedy
Stacey McCauley    Level 9
Ann Trombetta      Level 3
Dave Hsu
Anna Lee
Nancy Tarng
Joshua Manglona
Robert Snyder
Cariste Blase        Level 10
Jimi 
Michael Melillo      Level 7 
Liz Feierabend       Level 7 
Miles Libbey           Level 7 
 
 
 
Pics 059 Pics 060
Some turkish get up work
Pics 062
Some bent over row work...please note that Lars (green shirt on the left) has not set his back yet to lift, he does soon after this pic.
Pics 063
Floor presses
Pics 061
Then there was Tobie.
 
 
 
Workout for Tomorrow:
  
 

1 Clean and Jerk @ 135#'s the first minute
2 Clean and Jerks @ 135#'s the second minute
Continue this process until you can no longer complete the number in the time allotted.
 
13 Would be awesome!
 
 
Rest and recover then:
 
 
Weather depending: 
 
10
 
80 meter sprints 
 
or 
10 
100 meter sprints on the rower

 

December 28, 2010

 

Schedule for Tomorrow:

 

7am...12:00pm....5:30pm 

(Open Gym pretty much all day, we are renovating upstairs)

 

 

 

The Paleo Challenge List so Far:

Paid to my knowledge, please let me know if you are not on this list or are but have not paid yet.

 

Jason Khalipa               Level 10              
Sarah Goldspink            Level 7 
Deidre Elerath
Declan Gibbons             Level 9
Dana Newell
Jojo Reyes
Jaime Loera
Alyssa Betancourt
Rick Helmann                 
Alex Rollin 
Howard Cooperstein
Damon Do
Mark Morgan               Level 9
Tatiana Costa             Level 8
Grace Tai
Sogol Matin                Level 8
Maura Brown              Level 10 
Max Malkov                Level 10 
Jarod Maupin              Level 10
Frank Richards            Level 8
Dave Lombardo
Michelle Hunter
Chase Morgan           Level 9
Rich Cahill               Level 8 
Zachary Graham      Level 10
Pam Graham           Level  9
Jeff Gordon             Level 10
Amiee Stepp
Magan Matal 
Matt Kennedy
Stacey McCauley
Ann Trombetta      Level 3
Dave Hsu
Anna Lee
Nancy Tarng
Joshua Manglona
Robert Snyder
Cariste Blase        Level 10
Jimi 
Michael Melillo      Level 7 

 

 

 

The Upstairs is coming along! Who needs an office anyways at a gym?? 

Photo

 

 

Workout for Tomorrow:

 

Today was a semi easy workout, geared more towards developing strength then kicking your butt. 

Here it is for tomorrow, a bit different.

     

Row 500 meters

30 Box Jumps

30 Jumping Lunges

20 Box Jumps

20 Jumping Lunges

10 Box Jumps

10 Jumping Lunges

Row 500 meters

  


December 27, 2010

PLEASE REMEMBER OUR LIMITED SCHEDULE TOMORROW!!      

7am, Noon, 5:30pm, 6:30pm On ramp (Open gym almost all day until 7:30pm)

  

 

 

Don't forget the GREG AMUNDSON SEMINAR!

Jan 15th. For more info please visit: http://crossfitamundson.com/?page_id=1827

 

 

 

Paleo Challenge Info:

 

Ok, so we have a TOOOONNNN of people signed up!!!!! If you signed up and paid you should be receiving an email tonight. If you do not receive an email and have paid please let me know, if you want in please let me know before the 1st.

 

A few things to point out:

 

1)

Many of you who are doing this challenge have decided on a very high start number like 10. Please be prepared for the commitment level that this will entail. I will need your exact start number by email before the 1st from EVERYONE.

2)

Please eat! Your body needs fuel, fuel it! However, fuel it with the right foods especially before you come in. Please do not come in on no food and no liquids except a cup of coffee. 

3) 

The first 2-3 weeks will be tough...after that it should be smooth sailing and you should feel amazing....be prepared to be a bit grumpy and feel weak for a little bit.

4) 

Stay committed and update your google doc everyday

5)

Lastly I want to add that on some occasions their may be some grey area on whether or not you can eat something. I want to start by saying if their is a "grey" area, simply go towards the no on this. Meaning if you are debating...hmm I wonder if Wine can be counted as my fruit for today? Lets side with the no on this. 

Why? The reason is not necessarily because 1 glass of wine is the end of the world, but more importantly you have committed to 45 days of a strict diet....finish it out strong, see how you feel, then have a glass of wine to celebrate!!!!

 

 

 

Pics 056

The imprint of a KB we threw at the wall today during the demo of upstairs. 

 

  

 

Workout for Tomorrow:

 

 

Skill/Strength work:

Perform Strict Pull Up's for 1 minute

Perform Turkish Get Up's for 1 minute @ a heavy weight

Perform Hand Stand Push Up's for 1 minute

Perform GHD Sit Ups for 1 minute (focus on technique)

 

 

10 Round's 

10 Bent over Rows @ 135#'s (try to avoid any body language here)

10 Floor presses @ 135#'s (like bench press only you lay under the bar)

 

This workout may change dramatically tomorrow depending on how the weight/round's goes. You will not be winded here but your muscle stamina should become an issue.

 

 

If time allow's:

Partner Prowler Work 


December 26, 2010

UPDATED SCHEDULE:

 

apologize for the inconvenience. I didn't realize when I was making our holiday schedule a few weeks ago that attendance would drop so much during this time. Many of you have off work and are on vacation.

As a result our updated schedule looks like so:

 


Tomorrow 12/27= Normal Schedule because of the late notice, all classes including the OLY Lifting are a go!

 

 


12/28-12/30= The only classes we will have are:

 

7:00am, Noon, 5:30pm, 6:30pm On Ramp Only (also Open Gym)

   

 

 

FOR THE BJJ SCHEDULE PLEASE CONTACT:

Stan Kendrick
831-331-3190

 

 

 

PALEO CHALLENGE INFO:

 

Tomorrow I will put up a list of everyone to my knowledge who has paid to enter the challenge, if you have paid and your name is not on it please let me know. 

There has been one change to the Challenge. If you are going Level 10 or anything more than when you have to start using Coconut oil or full animal fats only for cooking this info is for you.

If you go out to eat, it will practically be impossible to see what they use to coat the pan with. Be advised that it will be acceptable to order for example a chicken breast and veggies plain(no added salt). If they happen to use some olive oil or a tad bit of butter to coat the pan it is acceptable. Please do not take advantage of this, this is assuming some of us go out to eat once or twice a week on the weekends. 

If we did not allow the above exception, none of us would be able to go out to eat at all for 45 days. 


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Mike after todays workout...feeling good!

 

 

Workout for Tomorrow:

 

Back Squatting, depending on the size of classes it will very what we do tomorrow. Maybe box squats, maybe just regular back squats.

  

5 rounds for time of:

    

7 Thruster's @ 115#'s

7 Pull Up's

 



December 25, 2010

I hope everyone enjoyed their Holiday! I know I for one over ate for sure. It's all good though....come on in tomorrow and get back on track!

 

   

IF YOU ARE DOING THE PALEO CHALLENGE I NEED YOUR BUY IN ASAP!

  

 

I WILL BE PUTTING TOGETHER A PALEO EMAIL LIST....if I do not send you an email in a few days and you paid the $20, please let me know.


 

Tomorrow we will only HAVE ONE CLASS AT 10:00AM 

 

 


Workout for Tomorrow:

  

 

Something fun, creative, intense, and all around phenomenal.

  

Come and find out what it will be.

 

 

 

The Pre-Holiday workout crew

 

December 24, 2010

 

 

ENJOY YOUR HOLIDAY!!!!!!!!!

  

 

Take a rest day tomorrow and have a good time with family and friends!!!!

 

 

Our upcoming schedule:

     

26th        10:00am only 

27-30th  Normal Schedule

31st        10:00am only    

1st          1:00pm only (figure a lot of you may be a bit hung over...Paleo Challenge folks get it all in by midnight)

2nd     on     Regular Schedule


 

December 23, 2010

I hope everyone enjoys their Holiday Weekend!!!

 

 

Tomorrow we will only have 1 class at 10:00am 

 

 

Start off the weekend right!!!!!!! Come join us for:

 

 

12 Days of Christmas:

 

12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run


Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to finish. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.

 

 

I am pretty sure we did this one last year. Lets hit it again hard!

 

 

Photo

 

Rob Orlando of Hybrid Athletics was nice enough to send us a perfect Christmas gift!!!! This may not look like much, but let me assure you this mold will lead to some badass stones. We will feel these molds with concrete and perform strongman work with them. I have worked with stones before and am a huge fan!!! 

Thank you again Rob!


Photo1

Hurt? Injured?? Come on in!!!! Let us program a workout towards your abilities. Jimi has a torn bicep but has still been able to come in and work around his injury. Most people when they get injured give up and don't want to do anything. Please don't do this, come in and we will make it work!


December 22, 2010

Hopefully everyone is having a great Holiday Season so far!!!

 

 

 Tomorrow's Class Schedule is listed below, please take an opportunity to check it out.

 


Please keep in mind our upcoming Schedule:

 

 

23rd       7:00am    12:00pm    5:30pm, 6:30pm and On ramp  

24th       10:00am only (this will be something fun!)

25th        Closed for Christmas 

26th        10:00am only 

27-30th  Normal Schedule

31st        10:00am only    

1st          1:00pm only (figure a lot of you may be a bit hung over...Paleo Challenge folks get it all in by midnight)

2nd     on     Regular Schedule

   

  

 

My wife (Ashley) came in today and rocked her first pull up since she has been pregnant. It was awesome to see (I was a proud husband) so I thought I would throw up a pic. Our due date is April 24th. We are having a baby girl.

   

Sorry that her face was cut off here, its hard to get a good pic so fast.

Pics 053
 

 

 

Workout for Tomorrow:

 

Prior to this, please work any gymnastic movement you would like.

 

  

 4 Rounds for time of:

 

Run 200 meter's

20 KB Swings 2 pood

20 Wall Ball Shots

10 Push Up to bar dip on the parallets (you guys did these before)

 

 

All of this should be done unbroken!!!