Main | September 2010 »

11 posts from August 2010

08/31/2010

Are you taking rest days???


Rest days are equally important to the days you workout. Your body needs time to recover. If you have found that you have not taken a rest day in a while, or feel overtrained, take some time to relax. Overtraining can decrease your performance and put you at higher risk for nagging injuries.


Many of our members have found "routines" in their training regimen. Feel free to play with your weekly routines and change them up too. The important thing is to find an element of consistency. If you are new to CrossFit, try coming in every other day. If your recovery improves, try coming in two days in a row and take one rest day. Advanced members try three days on and one day off. Listen to how your body responds and go from there. 


If you still want to come in on a rest day, try out the Mobility WODs (http://mobilitywod.blogspot.com). Feel free to warm up with the class and work on range of motion, roll out on the form roller, or simply work on technique.


Competition Time!

 

Jaime aka General Manager aka local gym badass has created a new way to compete. It is called the Beatdown. Basically the way it works is that there is a workout posted once a month, you pay $10 and can submit your time for the workout as many times as you want. You will also be able to see what other people get, so if John gets 5:02 and you had 5:03 it gives you motivation to get in there and hit it again. The winner takes home $100 which can donated to Wounded Warriors or kept. 

 

The idea sounds pretty awesome, for more info or to participate please visit:

 

 http://likuidelite.com/


 BeatdownFlyer 
    


 


Some pics from today:


Photo-6
Sweet pic of some pullups

  


Photo-7
This is what was left of JoJo after the workout today. I love these!


 

Workout for Tomorrow:

   

 

Find a new 1 Rep Max Power Clean 

 

 

Get to 20!


Complete 7 Burpees (touch the ceiling beams) with the rest of the time remaining in a minute perform 20 push ups. Once you reach 20 push ups you can rest. There is a 30 second rest in between rounds. 

     

Complete this for a max number of rounds while being able to get 20 push ups. If you can not get 20 push ups than complete 7 rounds. 

   

 

Please note that this workout may be adjusted.


08/30/2010

Great Classes today! A lot of new visitors to the gym. If you are new to CrossFit, you are welcome to come by and jump in a class.

 

 

Photo-5
12 people at 6:30 gettin' it done! 

 


What is coming up soon for CrossFit Mountain View and Santa Clara:



1) We are having a member appreciation BBQ at CrossFit Santa Clara on Monday after the 11:00am Class. (This will be our only class of the day as well for Labor Day)

  

2) This weekend Crossfit Santa Clara will be closed for a certification. Our weekend classes will be moved to Crossfit Mountain View (same schedule).

  

3) We signed up a team with the Weekend Warrior Series and need to find out who wants to fill the team, so far very few of you have responded. Please let me know! 

This is a team based competition series (www.weekendwarriorseries.com)


4) We have decided to participate in the event "Barbells for Boobs" http://barbellsforboobs.org/  Raising money for Mammograms in Action. My goal is to help raise money for their cause. Please visit their website for more information. We will be hosting the workout "Grace" on October 30th in honor of their cause. 

 


Boobpic 

   
  

Just got in some new stickers if you would like one for your car!

 

Stickers
  

     

   

    

Workout for Tomorrow:

  

 

Perform 1 Pull Up the first minute 2 pull ups the second minute 3 pull ups the third minute. Continue this process until you can no longer complete the pull ups in the time allowed. 

 

Can't do pull ups? No worries, come in and we will work on technique, possibly use bands or jumping.

   

After the Pull Up's:

   

Max Sit Ups in 2 minutes 

Max Reps in 5 minutes of 95# Shoulder to Overhead 


 

Don't forget your mobility WOD for today also 


 

Little kipping pull up video for you guys, try and review before you come in please.

 


08/29/2010

Hope everyone had a great weekend!

 

 

The workouts at CrossFit Santa Clara over the weekend were awesome. Members of both gyms got together and killed it! Time to kick off week two at CrossFit Mountain View! 

 

 

Crossfit Santa Clara/ Crossfit Mountain View will be having a BBQ for Labor Day:

 

Location: Crossfit Santa Clara

Date: Sept 6th

Time: 1 pm or so, we will have a workout at 11 then everyone can hang out grab some food and drinks. More details to come.



Have any pictures of your travels? Send them in! 

Mail 
Sweet handstand picture of Cole in the middle of a forest in western Massachusetts while on an off roading adventure.


 


  

Workout for tomorrow:

 

Every minute on the minute perform 10 box jumps (20"), in the remaining time, perform max front squats (135#/95#). Repeat this cycle until you have completed 100 front squats.




Mobility WOD for tomorrow:


 

08/28/2010

The Saturday class at CrossFit Santa Clara was rockin' today!!!

We had almost 40 people getting it done today. Great to see the Mountain View and Santa Clara crews coming together with all of those who were new to CrossFit. Great class, everyone worked hard!

Some Pics from today:

 

Band resisted runs

Band run  

Photo-3

Kettle bell swings

KB Swings

 Kb 2 

Good old fashioned running

Photo-5 

Running 

 

  

The workout tomorrow will be at CrossFit Santa Clara at 11am (1731 N. First Street, San Jose). 

 

There are no weekend workouts at CrossFit Mountain View. We want to bring the two gyms together on the weekends. Saturdays are our free class that is open to anyone, and Sundays are team based workouts.


 

 

Workout for tomorrow:

  

Team workout designed by Sal hosted at CrossFit Santa Clara.

 

  

 

 

Mobility WOD for tomorrow:



 

 

08/27/2010

Great first week at CrossFit Mountain View!!!

 

We started this week off with a bang! It was so exciting to see all of you kicking ass at the new gym. I can't thank everyone enough for all of the help we had setting up the new box! It was a blast coaching our new and old members! Great week of workouts.

 

Great Job today with the split jerks!!! Many of you made huge strides on improving technique. There were also some BIG PR's!!!

IMG_0534  Photo-1 

_Preview_-2  Brook Ben  Howard

IMG_0536 

  

Mike and Vijay both got over 200 pounds overhead today for the first time. Like many of you, these two have been seeing the rewards of hard work in their workouts and improving their technique. Vijay had a 50 pound PR! Congrats guys, keep it up!

Mike Photo

  

The workout tomorrow will be hosted at CrossFit Santa Clara. There are no weekend classes at CrossFit Mountain View. 

 

Saturday is our FREE WORKOUT open to anyone from both gyms, and also to non-members. Come check out CrossFit!

  

 

Workout for Tomorrow:

  

 

You have 2 minutes to complete a 200 meter run plus as many KB swings as possible.

 

Rest 1 minute and repeat 4 times. These are all out efforts, for several of you the main goal may be to simply run the 200 in 2 minutes.

 

 

Mobility Workout for Tomorrow (Don't forget):

 
 
 

08/26/2010

Many of you have asked me if you could bring a friend to try a workout. Bring 'em in! We can scale the workout based on their ability and experience level. 

 

 

A few things to remember

There is no 6:30 class tomorrow. All weekend classes will be hosted at CrossFit Santa Clara (1731 N. First street, San Jose). Saturday's class is free and open to any one who would like to try CrossFit at our gym, or even for the first time. We also have a running group that meets Saturday mornings. Check www.crossfitsantaclara.com for details.


 

Nice Job today! 
Photo
 

  Photo-2
 

Photo-1
     

Workout for Tomorrow:

      

 

Split Jerk 1-1-1-1-1 

  

  

3 Rounds for Time of:

  

Run 400 meters

50 Hip Extensions 

50 Sit Ups 


Mobility WOD for Tomorrow:

 
 

08/25/2010

We had our first Visitors today from CrossFit Threshold in Miami!

 

Photo
 Some of the noon class with our visitors Elisha and Adriana. 

 

If you are ever traveling through the area and want to get a workout in, stop on by!

  

A quick note on mobility:


Check out Kelly Starrett's blog on Mobility. He is providing a mobility WOD every day. He is the owner of CrossFit San Francisco and is an expert in the field.

http://mobilitywod.blogspot.com/

  

Mobility is a huge factor in training. It is important to be able to move well through a range of motion in order to have efficient and effective training. Many experience discomfort/pain in certain positions. A lot of times we end up punishing the victim of the pain and don't address the problem, which can stem from another part of the body. Personally, I experience some discomfort in my hips from a lack of ankle mobility. There is a complex chain of reactions in each movement we make, and any weak link in this chain can lead to problems. Follow this blog and try these WODs before or after class.

 

Photo-1
 Noon Class

Photo-2
5:30 Class

Photo-3
6:30 Class 

   



Workout for Tomorrow:

   

Hang Power Snatch 1-1-1-1-1

   

  

Max rounds in 20 minutes of:

    

5 Pull Ups

5 HSPU's

5 Full Squat Snatch @ 135#'s


 

08/24/2010

Interested in Trying CrossFit in Mountain View???


If you have any questions, or just want to find out more about what we do, feel free to email me at alex@crossfitsantaclara.com or call (408) 656-3135.

 

Our schedule and membership information is available on the site. Remember, a membership to CrossFit Mountain View also gives you full access to CrossFit Santa Clara at no extra cost. Come experience CrossFit and the community.

 

 

Workout for tomorrow:

 

Sprint 100 meter's 10 times with a 30 second break in between

   

Recover

   

For time:

 

21-15-9 

Kb Swings

Box Jump's 20 inch  

  

 

Some sprint technique talk:

 

90o and fists swing towards forehead.

Sprinting technique - start phase


ACCLERATION PHASE
iv) After first two strides, foot touches down in front of center of gravity.
v) Forward body lean begins to decrease until normal sprinting position is reached after about 22 yards (20 meters). Head is relaxed, eyes focused straight ahead.

Sprinting technique - acceleration phase


MAXIMUM SPEED PHASE
vi) Push-off angle from ground is ~50-55o. Trunk is almost erect with ~5o forward lean.
vii) (Midflight) Push-off leg folds tightly towards buttocks in a relaxed heeling motion. Front leg thrusts forward and upward at maximum speed (~44mph in elite sprinters). When front thigh reaches maximum possible knee lift, lower leg swings forward in a relaxed movement. 
viii) Foot meets ground with ankle slightly extended (plantar flexion) directly under center of gravity. Bodyweight is balanced so that only the ball of the foot touches the ground. 
ix) Shoulders remain steady, elbows flexed at ~90o, kept close to body throughout all phases. Hands swing forward and up above shoulder height, down and past hips. Arms and hands should have an aggressive hammering action. Head aligns naturally with trunk and shoulders and facial/neck muscles are relaxed by keeping the mouth slightly open.

Sprinting technique - maximum speed phase

 

      

Some pics from today:

IMG_1071 

 

IMG_1074
 
 

08/23/2010

Great Opening Day at CFMV! Full Schedule Tomorrow.

 

Great first class at the new gym! Awesome vibe at the gym. Fun to see some new faces, as well as a lot of our CFSC members.

 


CFMV day 1
The first official class of CFMV

 

I'd like to acknowledge and thank all of the help that I have received to make the CSMV opening a success. Jojo, Rick, Trevor, Gary, and Casey were a huge help. Mickey and Justine put in countless hours and I can't thank them enough. Joe did a phenomenal job on the pull-up structure. Also, thanks to Jaime (General Manager) and a special thanks to Jason for having the vision and making this a possibility! Sorry if I missed anybody. I can't wait for the Mountain View and Santa Clara communities to continue to grow together.

 

 

Don't forget that as a member of CrossFit Mountain View, you also have access to all that CrossFit Santa Clara has to offer.

 


Schedule:

Starting Tuesday (8/24), we will be on our regular class schedule. The schedule may adapt according to demand. Please feel free to post to comments or email me if there are any times that would work better for you.  As of now, the schedule is:


Monday:

7:00am, 8am, 12:00pm, 4:30pm, 5:30pm, 6:30pm

 


Tuesday:

7:00am, 8am, 12:00pm, 4:30pm, 5:30pm, 6:30pm 

 


Wednesday:

7:00am, 8am, 12:00pm, 4:30pm, 5:30pm, 6:30pm 

 


Thursday:

7:00am, 8am, 12:00pm, 4:30pm, 5:30pm, 6:30pm 

    


Friday:

7:00am, 8am, 12:00pm, 4:30pm, 5:30pm 

 

A few more pics from today's class:

8:23 Tabata pushups 8:23
 

8:23 Run
 

8:23 C& J

 

Workout for Tomorrow:

  

Back Squat 5 reps at 75% of 90% of your 1 Rep Max, 5 Reps at your 80% of your 90% 1RM, and finally finish with 5 plus as many reps as possible at 85% of your 90% 1 Rep Max.....please come in with your weights determined ahead of time if possible. 

  

   

Perform Max Wall Ball Shot's in 7 Minutes

 

For every time that you drop the ball (you can hold it) you must perform 1 burpee. Time to make a choice? Drop the ball or not????

   

08/22/2010

It's official!!! 

   

   

Our first class will be held tomorrow at Noon.

   

 

 

Please come by if you want to check out Crossfit or try a class!

 

 

There will only be one class tomorrow.

 

   

Starting Tuesday the schedule will look like this:


6:30am Class

12:00pm Class

4:30pm Class

5:30pm Class

6:30pm Class

 

For now this is the schedule Monday- Thurs, Friday there will not be a 6:30pm class.

 

  

On Saturday and Sunday Crossfit Mountain View will be closed. Please visit our sister gym Crossfit Santa Clara (www.crossfitsantaclara.com) for their class schedule. The Saturday classes at CFSC are awesome, come on by.