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30 posts from September 2010


All weekend classes will be hosted at CrossFit Mountain View. CrossFit Santa Clara is closed due to a certification course.


Our normal weekend schedule is a go!


Fun with the sleds and prowlers from the other day...




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.



Weekend classes will all be hosted at CrossFit Mountain View! The classes will follow the same schedule as always.


 The 4:30 crew in the hot afternoon sun.




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.




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!




All weekend classes will be hosted at CrossFit Mountain View!!!!!


This weekend our gym will be closed for a Level 1 Crossfit Certification. I apologize for the inconvenience. 



Nice job today with the "Filthy 50!" It is not often that we train for a long time domain with that kind of volume. We had some huge improvements from previous attempts, as well as newbies to the workout.


Many of you experienced, for the first time, how important the "mental game" is in CrossFit. This workout consists of exercises that, on their own, are not necessarily that difficult. The amount of reps and the time that you have to deal with the high heart rate and heavy breathing is understandably tough. In these workouts, just keep chipping away at it and you will realize that the end is closer than you think! Find ways to mentally break it up. Take today as a great learning experience. The effort was incredible! Way to grind it out!!!



Some action from today:





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


Awesome day at the gym today! We had a few very large classes. The energy was great! Keep up the good work.


Snapshot of the 6:30 class. 13 people pushing each other hard!



Great video of Bob back squatting 385# for 3 reps. He makes it look so easy! I think he finished the day at 405# for 3. Very impressive.




Many of you noticed today that the overhead squats presented a lot of difficulty, especially compared to the weights you used for the back squats. Many tried even adding light weights and still struggled.


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.




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.






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. 






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/Sled/Rower!



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


Enjoy the Saturday class at CrossFit Santa Clara. 

Just a reminder that CrossFit Mountain View is closed on the weekends and all classes are at CrossFit Santa Clara. 



The aftermath of a tough workout:

The 5:30 crew. 

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


News from the mothership!!! WE HAVE A ROWER!!!!!!!!!!!!!!!

Some of you probably aren't as excited as I am...


Great workout today! The energy in the gym was awesome!

The noon crew handling business as usual. 

One arm heavy deadlifts (Mickey is recovering from an injury)... Pretty badass!



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.

Dynamic agility work... tougher than the workouts???

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


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


Working out with injuries:

Mickey recently underwent major shoulder surgery. We found a creative way for him to still do the workout today. There are always ways to compensate for injury to achieve a great workout!


Rope climb practice! 


 A little warm up fun with the 5:30 crew. A little competition is always fun!


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

15 Sumo Deadlift High Pulls 95#/65#

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.



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.  


Great day! Always a good time with power cleans!!!



Nice video of Francisco. He made huge strides today in the clean, especially in eliminating the early arm pull!!!



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:


20 Wall Ball Shots (unbroken!!!)

20 second break



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