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31 posts from December 2010

December 21, 2010

Great workout today!!








Please keep in mind our Holiday Schedule:


20-22nd Normal Schedule

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

24th       10:00am only

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  



Workout for Tomorrow:



Full Snatch Heavy



10 Rounds for time of:


10 Shoulder to Overhead @ 95#"s

10 Box Jumps @ 20 inches


This workout should take about 30 seconds a round, so about 5-7 minutes total. Quick and intense!




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Theo making this face at the end of the workout.....hmmm...could Theo have gone a bit harder??? Gotta love that smile though. 


December 20, 2010


I hope everyone had a good day today!
I apologize to the morning crew. I didn't feel like your warm up or explanation of the movements and workout went as well as I can normally give. I'll step it up on Weds. 

Workout for Tomorrow:
Another Birthday Workout!
Happy birthday Michael 
Before the Birthday Workout we are back squatting heavy objects. 

Since he is turning 33:
33 calories on the rower
33 pull ups
33 deadlifts at 225
33 cleans at 135
33 calories on the rower again
Estimated finish time is 
2 minutes
2 minutes
2 minutes
3 minutes (not clean and jerk)
2 minutes
Total workout time= 11 minutes, hit it hard!!!!!!
A new Paleo Recipe. It was quick, easy and damn good!!! Just finished eating it a few minutes ago and had to put the recipe up.
Thai Pork Wraps 
Ashley made these using:
1lb of ground pork
1/2 cup of minced fresh cilantro
1/2 cup of minced fresh mint
2 green onions chopped
1/4 cup of lime juice (this was the best part!)
4tsp. of fish sauce (optional, has a tad of sugar in it)
bibb lettuce leaves
1tbsp of garlic (optional, we put it in)
In a skillet over medium heat cook the pork until no longer pink. While the pork is cooking add the garlic if desired. Stir in the cilantro, mint, onions, lime juice, and fish sauce (optional). 
Place the meat inside the lettuce wraps and enjoy!
Seriously good, let me know what you think.

Photo Photo Photo Photo132


December 19, 2010

For those of you who are doing the Paleo challenge and could not get their body fat tested another date on January 6th will be opening up soon.

Our follow up apt's will be on Feb 15th.




On January 15th clear your calendar for Greg A's goal setting Seminar!!!




Holiday Schedule:


20-22nd Normal Schedule

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

24th       10:00am only

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  




Going on Vacation?


Remember to Squat! Do sit ups, push ups, and pull ups when available.




Workout for Tomorrow:


Tomorrow we will not be squatting heavy. We will instead be doing this on Tuesday. The reason why I switched days is to allow everyone who can't make it in on Mondays to still be availble to hit the heavy squats this week.


It was Kimmy's birthday yesterday.


"Kimmy" :)

4 Rds:
10 overhead squats 115/75
Overhead carry 115/75 across the gym
10 burpees over the bar

Plus 50 dbl unders after rd 2 & 4.


Rock Climbing Handstand practice

December 18, 2010

So I am officially putting myself out there and showing all of you my Body Fat results. Going in to this I expected the results to be what they were and am overall "ok" with it. 


My goal for the Paleo Challenge (Jan 1st-Feb 15th) is to get my body fat down to 8% and perform better. Is it doable?? Maybe??? But I am sure as hell going to try my ass off to accomplish it. Hopefully 2 months from now I will put up another pic saying 8%.


I will accomplish this by eating better (Level 10 Paleo Challenge) and combining Functional Movements at a High Intensity that are constantly varied aka Crossfit daily.  


Who's doing it with me??? So far I believe we have 20 plus people who signed up for the challenge and BF testing...Anyone else want to jump in??? Even without the BF testing the challenge will still be extremely valuable!!!!!







Workout for Tomorrow:




11:00am Team Workout with Sal




December 17, 2010

Please remember that BF testing will not be at Crossfit Santa Clara but instead at  

Fitness Wave Office 
located near Robeck's Welding 
1150 Mabury Rd, San Jose




Schedule for Tomorrow:


9:00am Intro Session

10:30am Mobility Class




Workout for Tomorrow:


Something fun and exciting to be determined





Our new Jiujitsu friends moved in upstairs! Truine Brazilian Jiujitsu. Funny how things fall in to place. I had told a few people that I would love to have BJJ upstairs. For the last month or two I have been taking Krav Maga and BJJ a few times at ASD in Santa Clara. I had no idea that Stan Kendrick (Triune) was interested in a space until he called me and we realized we both actually new each other. A mutual acquittance had put us together. On top of that, Stan is also very very familiar with Crossfit and trained with Coach Glassman years ago in Santa Cruz. I am happy to have him and his staff on board with us! For more information on how to sign up please see Jaime, Stan, or I.



Short video I found of Stan:

December 16, 2010

Please remember to sign up for the BF testing if you are doing our Paleo Challenge.



Workout for Tomorrow:



Skill Work



"Nasty Girls" 


3 Rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans @ 135#'s


Quick burner!



One of my favorite CF videos. Not sure if its the music or the badass girls doing strict muscle ups. Either way its awesome, check it out.





Hollow rocks!!!!!

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Home made jump rope!!

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Best dressed Crossfitter of the day! Matching CF shirt and pants, love it!

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December 15, 2010

 Please remember that our Paleo Challenge Begins January 1st. There is more information on the left hand side of this page. Below is info about our Body Fat testing, it is not mandatory but strongly encouraged. This is a great way to use not only how we feel and look but also quantifiable data to determine the benefits of this challenge.



Body Fat Testing will be available on Sat evening. IT IS KEY THAT YOU SIGN UP FOR THIS!



Hydrostatic Body Fat testing information:


Normal testing is a 15 minute time frame for $50 and includes a discussion of results. The challenge format is set up at a discounted rate and moves much quicker with little time to discuss individual results.


Your $50 pay-­ment covers Saturday's testing AND a follow up test in February.


We will be moving quickly in order to get everyone tested so please showup at least 5 minutes before your selected time.You will be required to fill out a simple waiver and provide information like height, goal weight etc. At your assigned time you can change inside the testing truck in a private space. A very brief summary of results will be provided at the conclusion of your test and a detailed report along with a general explanation will be emailed by Monday.

Any additional questions will be handled by email.


Please bring a bathing suit and towel to your appointment.



Fitness Wave Office 
located near Robeck's Welding 
1150 Mabury Rd, San Jose


All bookings for this specific event can be accessed at the main page of our website: www.FitnessWaveNorCal.com


Booking questions should be directed to Peg atfitnesswave.pmd@gmail.com









Workout for Tomorrow:


A staple workout here at CF Santa Clara. Sub 20 minutes is a great goal! This is one of our benchmark workouts, please note your time starting with the AM crew on. 



The Filthy Fifty 


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




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Ben got his first Muscle Up!

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Some new toys!

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Rick doing his first conditioning workout in 4 months

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Rick after his first conditioning workout in 4 months


December 14, 2010

Glad to see everyone kicking ass today!!!!!



Things coming up:


Paleo Challenge Jan 1st 

I will post a link on the left hand side of this page with info about the challenge...its a lot. Please note that your $20 buy in must be in by Dec 31st.


Jui-Jitsu Classes will begin Jan 1st (this will be a separate membership option) More to come!


Greg Amundson Goal Setting Seminar Jan 15th


We are having a Goal Setting Seminar on Jan 15th with one of the original Crossfit Badasses Greg Amundson. Greg has volunteered his time to come and speak with us about:



From Greg's website:

The CrossFit Amundson Goal Setting and Positive Self-Talk Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind. This seminar is completely free.


Goal setting and positive self-talk are critical skills to understand and utilize in the pursuit of elite fitness. In this hands-on seminar, you will learn how to set and achieve your goals by using progressions and cues that compliment the physical modalities of CrossFit. The seminar instills a deeper appreciation for the mental component of CrossFit training and will motivate you to immediately start setting and achieving your goals. This exciting seminar also includes a work-book and personalized instruction on mental techniques and strategies to develop a winning mindset and an indomitable spirit.



Workout for Tomorrow:


Sumo Deadlift

7 sets of 2

These should be fast and explosive, not as concerned of going for a 2 rep max but you should go heavy (keeping good technique is key here)


You have 10 minutes to complete:


7 Rounds of:


7 DL's @ 225#'s

7 Push Ups


If you finish before 10 minutes then you have extra rest time


After 10 minutes perform as many Wall Ball Shots as possible in 5 minutes. 


Done for the Day!!!!!



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December 13, 2010

Please keep in mind that tomorrow we have a 6:30pm On Ramp as well as a 7:30pm Lift Heavy Stuff Class



On Mon/Wed we offer our normal schedule in addition to an added 6:00pm Body Weight Class upstairs



Please stay tuned for more details from me this week about the Paleo Challenge!



Alex and the SC crew tell me you did a nice job working with the squats today. From Alex: We don't often work slowly with a heavier weight, but hopefully it gave you an opportunity to fine-tune your movement and better understand your strengths and deficiencies with your squat. Keep working on engaging your posterior chain and keeping the knees out throughout the entire squat.



The 3:30 Crew getting crazy on Ranbir's B-Day WOD






Workout for Tomorrow:



75 Clean and Jerk's @ 135#'s

Every minute on the minute perform 2 jumps to beams above



This workout should be timed at 10 minutes, have weights near by to adjust accordingly. It should be fairly fast and intense!


See you all tomorrow



December 12, 2010

I hope everyone enjoyed their weekend!!!


Schedule Updates:


Please keep in mind that we have our Body Weight Bananza Class at 6:00pm on Mon/Wed...Pull up bar's should be put in up their hopefully by tomorrow.


Please also keep in mind that we have Crossfit Kid's classes daily at 4:30pm.



Workout for Tomorrow:


To begin:


Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working.


Perform sets of 5-7, these should be challenging


Please focus on staying tight throughout the entire squat, driving through your heels and keeping your knees out. If done right these should be extremely challenging.





Ranbir's Birthday Workout



With a 1 pood KB perform

4 rounds of:

10 one handed swings w/ right hand
5 clean and presses w/ right hand
10 snatches right hand
5 overhead lunges
5 rows right hand

Then switch arms= one round.