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28 posts from February 2011

February 18, 2011

Please remember that we will have a limited Schedule on Monday

12:00pm, 5:30pm Only



This Sunday you are all invited to Triune Jiu-Jitsu's Student Appreciation BBQ/Party

Sunday, February 20th
12:00 noon - 4:00 pm
Anytime is Taco Time (chicken, beef, pork) The same we had tonight....why not right
Various side dishes
Beer, wine, juice



The Fiesta Friday was awesome, a huge thank you to everyone who came out. Now that I will be spending more time home on the weekends I would like to make these events more often. I will keep you all posted.


The Fiesta Friday/ Paleo Challenge Crew  





Schedule for Tomorrow:


9:00am Workout!



Workout for Tomorrow:


Max Rounds in 12 Minutes of:


5 Chest to Bar Pull Ups

10 Clean and Jerk's @ 95#'s


More advanced? Try 5 Squat Cleans @ 135#'s



February 17, 2011

Few Notes:


1) Our Paleo Challenge/Fiesta Friday Party is tomorrow night at 6:30pm, come on by!!!!!!!!!


2) We will have a limited schedule on Monday due to Presidents Day, our schedule will be:

12:00pm, 5:30pm ONLY


3) The Crossfit Games Season is approaching fast, if you want to compete and are available during the day a group of us gets together at 1:30pm. Please let me know if you are interested.


"Get Ready for the Open!" - video [wmv] [mov]


Photo (9)                   Dana working with the On Ramp Group...the On Ramp course has been awesome, please invite your friends to stop by.

 Photo (11)

Please welcome another Crossfit badass, Hero, Jenn brought him in today...awesome dog!!




It was great today to watch each of you push each other. 500 meter row repeats are brutal, it can only be done well with a group. Great effort today guys!!!!!!!!!

Photo (7) Photo (8) Photo (10)


Workout for Tomorrow:


Tabata Hollow Rock


For Bob's Birthday Workout:

Sprint 10 meters
10 KB swings @ 2 pood
Sprint back 10 meters
10 box jumps  24"
5 burpees
Sprint back
You will work in groups of 3, you get to rest while your partner's go. 
We did this workout once before, its awesome!!!
We will be going for 15-20 minutes or so, I'll adjust in the AM and will be coaching all classes except noon.


February 16, 2011

This Friday we will be having our drawing for the Paleo Challenge. Please remember to send me your points if you have not already.



I have received so much positive feedback about your results its amazing!!!!!!!!!!!!


I personally set myself a goal for the challenge and accomplished it which feels awesome. Eating better doesn't have to be hard, you just need to make smart decisions for a while. After a few weeks of eating that way it becomes routine and eating outside of that routine actually makes you feel like crap. 



The Jerk boxes are done!!!!!

A huge thank you to everyone that was involved, especially the man pictured below, Dave. 

Photo (6)



Workout for Tomorrow:


Friday will be Bob's Birthday Workout, it will be awesome! I will be teaching the evening classes and morning on Friday and can't wait to watch it go down.


For tomorrow:


Back by Popular Demand.....The Snatch


5 minutes: Pull Number 1 (the snatch style deadlift)

5 minutes: Pull Number 1+2 (add in the hip ext and high pull)

10 minutes: Hang Squat Snatch (start from a hang and pull yourself under the bar)

10 minutes: Full Snatch


These are obvious just guidelines, my goal is for you guys to simply get better at a challenging movement.




500 meter row intervals with a partner

You go, then they go, you get to rest while they go. Repeat this a total of 4 times.


And Finally the full thing!!!! Watch the video below please!


February 15, 2011

 So many of you are having a hard time with the Snatch. Yes it is a challenging movement, yes it incorporates all kinds physical skills....yes it is doable!


I know at times other coaches or myself may try and give you a que like "jump." Sometimes this may seem rude but it is simply trying to get you away from thinking to much, the more you think about some things the harder they get.


Let's break it down a bit.



The bar starts at mid shin, this is the beginning of my 1st pull

hook grip is on the bar

my grip is the same as my overhead squat grip

my knees are slightly more flared out than in a regular deadlift

My butt is lower and chest is higher than in a regular deadlift to help me get in a better jumping position later in the movement.


Fast forward a second and here we are at the mid thigh position, aka pockets. My chest is over the bar, arms are locked out, hamstrings are firing and I am ready to explode.


I am now in my jumping position aka second pull. All this really is is my knees shooting back in front of the bar and getting ready to propel it upward. Notice that the bar here is at hip height or so.


So now I am at the finish of the second pull, my hip is fully extended and the bar is propelling upward. 


I now begin my third pull, aka the shrug under. This is where I am literally pulling myself under the bar to catch in an overhead squat.


The middle of the 3rd pull, I am actively trying to pull myself under the bar. My elbows are high and outside, the bar is close to me, and I am going back down under the bar.


The overhead squat aka the "catch position." Notice in the catch, the bar is directly over my mid foot, my weight is in my heels, I am actively pushing up on it, my knees track my toes, and I am slightly below parallel.




Workout for Tomorrow:



Practice what you suck at for a bit 



Max Rounds in 3 Minutes:

5 Shoulder to Overhead @ 95#'s

5 Burpees 


Rest 1 minute

Max Rounds in 3 minutes:

5 Sumo Deadlift High Pulls @ 95#'s

5 Pull Ups


Rest 1 minute

Max Rounds in 3 minutes of:

5 Front Squat's @ 95#'s

5 V-Ups


Rest 1 minute

Max Rounds in 3 minutes of:



If you can't tell I was in the mood for a few burpees. Today Jaime, Alex, Rick and myself did max burpees in 20 MINUTES!!! Thought you guys could do 3 without a problem at all.


February 14, 2011

At Midnight tonight we are officially done with the Paleo Challenge!!!!!!!!!





New Body Fat testing times are available on Feb 16th from 5-8pm




I am super excited for the party this Friday. I am having the food catered, we are having taco's/Mexican food that is cooked to order and awesome. Some of you may have had this at other parties before. They come with all different types of meat, salsa's, guacamole and you can eat as much as possible.



Purely delicious!





Kelly Starrett's Mobility Seminar March 12-13th


This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

What does this seminar really mean to me?

  • Improve Your Fran Time
  • Squat More
  • Improve Your Overhead Capacity
  • Remain Injury Proof,
  • Increase Your Area Under the Work Capacity Curve
  • How to Understand and End Your Athletic Pain

Seminar Goals:

  • Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
  • Increase awareness of "best-fit" biomechanical set-up and movement strategies for optimal work and force outputs.
  • Understand movement compromise strategies for specific movement outcomes.
  • Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training.
  • Develop effective abdominal/spine stabilization strategies
  • Understand and apply neuro-muscular stretching methods
  • Understand methods to improve overhead positioning and efficacy
  • Develop methods to address common myo-fascial pain/dysfunction
  • Understand how to treat soft tissue injuries
  • Develop better movement preparation strategies

Coach Kelly Starrett founded San Francisco CrossFit in 2005 with his wife Juliet. Since opening its doors as one of the first 50 CrossFit affiliates, this athletic training center has become a prime coaching resource for coaches and athletes alike including reigning Olympians, national and world champions, triathletes, runners, and recreational athletes. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt University in Oakland, CA. Before starting his own physical therapy practice at San Francisco CrossFit, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with and on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Kelly's clients have included reigning Olympic gold-medalists world champions, world-class extreme skiers and X-Games medalists, professional dancers with Smuin, Sacramento Ballet Companies, elite military operators, and competitive age-division athletes.





Photo (5)
It's not uncommon to see someone like this after a workout. However it is very rare that you find someone out of all places on the concrete outside. It's amazing the comfortable places you find after a workout.



Workout for Tomorrow:



Work the Snatch (full snatch) for at least 20 minutes


20 Deadlift's @ 225

30 Push Ups

Row 250 meters


Complete the above sequence, rest 2 minutes, then repeat for a total of 4 rounds.



February 13, 2011

3 Quick Notes:


1) We are having a Paleo Party/ Let's get everyone together party on Friday after the 5:30pm class. 

2) How many people would like to do the dunk tank on the 16th instead of the 15th?

3) I have a template of a workout tracker that was made for our gym, all you would have to do is email me and I can forward you the PDF. Print it out, bind it if you want to and you have a badass workout tracker.




Lets Talk Torn Hands for a second:


So I am sure I can speak for most of us when I say that torn hands suck. You bleed all over the bar, can't shake hands with someone, it burns when you get in the shower or wash your hands. Oh and lets not forget if you accidentally put hand sanitizer on....wowwwwww!!! Stings right.


So we know their is an issue with torn hands, lets talk of how to avoid it.


What normally happens when you tear your hands is that one of your calluses builds up, this "build up" then starts getting rubbed against the bar and ultimately causes a tear.


The answer.....don't allow your calluses to build up!


I have done more pull ups, cleans, and every other movement that tears up your hands than I can begin to count. The only thing that has ever worked for me is shaving my calluses. A pumis stone also works but I find the razor blade a lot better. 


The easiest way I have found to get rid of calluses that cause potential rips.





Photo (1)

Find a used razor blade, it ruins your blade so make sure its not a brand new one unless you don't mind. 

Photo (2)

Literally shave your hand...I have done this a ton of times and have yet to cut myself so don't be worried. Try finding the areas that "rise up" and cut them down. You will begin to feel everything smoothen out.

Photo (3)

The Finished product. Do I have pretty hands? No, but at least my calluses are under control and my potential to tear is minimal.

Photo (4)



Workout for Tomorrow:



Here is a Hero workout a few of us did from Crossfit.com. It was awesome and I think you guys should try. It's truly terrible to see all of these hero workouts come up on the main page of Crossfit, the least we can do is hit a workout hard in their honor.




Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box



Enlarge image

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


February 12, 2011


Schedule for Tomorrow:


10:00am Mobility Class

11:00am Class (Team workout)




A few pics from the Sat class today! Come on by for a Saturday Class, the energy is always awesome with both Crossfit Santa Clara and Mountain View member's together.



Photo Photo

February 11, 2011

Today I left a voicemail for Fitness Wave Nor Cal, I understand that many of the times of the 15th have booked up fast! I'll keep you guys posted.




Please remember that if you would like to bring a friend in tomorrow please feel free. Last week I tried to put too much in to a short 1 hour session. Tomorrow will be a bit different.




Workout for Tomorrow:



With a running clock of 15 minutes:


Run 400 meters

30 Pull Ups

40 Push Ups

50 Air Squats 


With the time remaining perform max rounds of:


5 Clean and Jerks @ 135#'s

15 Sit ups





Don't forget about Mobilitywod.blogspot.com




Some Mobility work with Karo 



February 10, 2011

Please remember that Next Friday the 18th we will be having a Member Party/ End of Paleo Challenge Party.


It will go down after our 5:30pm class!




A new favorite thing of mine to eat for breakfast:


Put some avocado oil in a pan

Add chopped tomatoes...saute

Add chopped onions...saute

Add eggs...

Cook it all up!


Fast, easy, and healthy way to start your day.




Workout for Tomorrow:



Find a friend, find a moderately heavy weight, lift it from the ground to a standing position for about 10 minutes back and forth.


Deadlift in sets of 2-5 for about 10 sets



15 KB swings   1.5 pood

1 Box Jump     20 inch box

14 KB swings

2 Box Jump

Continue until you hit

1 KB swings

15 Box Jumps



I was leaving the gym tonight and saw Max resting on the tire after finishing a prowler push....thought it was a pretty good pic.





February 09, 2011

Today we got in a new Rower....this week we will have in 5 more bars and two more rowers. Yesterday we got in 1000 more lbs of weights and a 210lb stone mold to add to our collection. 

A few more goodies on their way!



Have any cool videos that you have found online that might motivate everyone...let me know I'll play it before class on the TV



Also, if you are interested in going to Ohio for the Arnold classic let me know.



Here is the video I showed yesterday at the gym. His Jerk is badass!!!!!



Rick and I hit it old school today at my house. You don't need much, for us it was a barbell and box. Fancy equipment, mirrors, treadmills, and everything else a globo gym brings are over rated. Hit your workout hard and the good stuff will come. 






Workout for Tomorrow:



In teams of 4 the following stations are each completed for 45 seconds, you then have 15 seconds to move and get ready for the next excercise.


Hip Extensions


Clean and Jerk @ 135#'s 95#'s

Prowler Push (you stop at 45 seconds and your partner takes over at that position)


Team up with people who are similar heights for the GHD machine and can handle similar weights for the Cleans and Prowler.


If we have an uneven amount of people, no worries.


 Each team will go until they hit 300 calories combined!