« September 2010 | Main | November 2010 »

30 posts from October 2010


Congratulations to Jason Khalipa (owner of CFSC and CSMV) and "Team Rogue" for winning the "Team Rogue Vs. Team Again Faster" competition in Lake Tahoe over the last to days!


This event gathered some of the best CrossFit athletes from around the world and pitted them, in teams, against each other. Team Rogue made a big push from behind today after being behind on day one to secure a decisive victory. Click on the link below to see video archives of the event.





Photo of both teams. You may recognize many of these athletes. They include the previous 3 year's CrossFit Games Champions (all 6 men and women).




Don't forget that we have an 8am class on Monday, Wednesday, and Friday!


8 am crew today




6:30 class working the Push Press



Workout for tomorrow:


4 Rounds for Time of:


Run 400m

20 Sumo Deadlift High Pulls 95#/65#

20 Box Jumps 24"





Chance to compete in CrossFit:


If anyone is interested, there is a competition event up in Oroville (near Chico) on November 6 at Level 10 CrossFit. Might be a fun way to see where you stack up to other CrossFitters.


Check out www.level10crossfit.com for details.



Don't forget about the "Amazing Grace" fundraiser T-shirts. Make sure to put in an order ASAP if you want one.


Some of the 4:30 crew crushing the workout!

Danny and Howard working barbell roll-outs during the warmup




Workout for Tomorrow:



Push Press your body weight 30 times for time.




Max Rounds in 10 Minutes of



5 Hang Power Snatch @ 115#'s

10 Push Ups with a release at the bottom


Please scale appropriately 






Great turnout at the gym today! The classes were all a lot of fun! Great work all around.



New T-shirts:


If you would like a t-shirt for the "Barbells for Boobs" fundraiser, either email jaime@crossfitsantaclara.com


sign up on the Special Events board at CSMV. The cost of the shirts is $25. Specify the size you would like.



A few pics from today:


Noon Crew.


5:30 crew


6:30 crew



Workout for Tomorrow:



Skill work on the HSPU....try and do "the next step." What I mean by this is if you normally do box assisted, try up against the wall facing the wall, maybe try bands? Parallets? Try something new.



Then, a quick banger!...


5 Rounds:

10 KB Swings (2pood)

10 Pull Ups 










Below is a pic of our new limited edition "Barbells for Boob's/ Breast Cancer Awareness" shirt logo. Each shirt will have this logo placed similar to the one's you have already seen with it down the side. We may also find a way to incorporate the Mountain View logo as well. The shirt's will be $25 with a majority of the proceeds (at minimum $5...need to figure out printing costs) going to Mammograms in Action. 


If you would like a shirt PLEASE LET US KNOW....so we can figure out how many to make.


If you would like a shirt please email






The 11:00am team workout crew...PUMPED UP!!!!!!!!




Workout for Tomorrow:



Starting it off right!!!! Let's bang out some squat's


Heavy Back Squats 

3 at moderately heavy for you

3 at a bit heavier for you

3+ (plus meaning, as many as you can without dropping the bar) at heavy for you 


7 rounds for time of:


7 Hang Power Cleans 

7 Front Squats

7 Jerk's 


all at the same weight for your prescribed is 115#....remember pick a weight that is challenging but that you can still move with





The Saturday class was a lot of fun today!


Seems like its been a while since I've worked with the Saturday crew... They never disappoint!



VERY IMPRESSIVE WITH THE OVERHEAD SQUATS! Many in this picture did them for the first time!

Partner prowler work


Schedule for Tomorrow:


11:00am Team Workout


Workout for Tomorrow:


Team workout with Sal!


The Saturday class will be in Santa Clara tomorrow. I look forward to seeing you all there. Any one is welcome, even those without any CrossFit experience. Bring a friend!




The Blue shoe crew at 7am


5:30 class



Schedule for Tomorrow:


Sat free 9:00am Class, bring a friend and have some fun!!


No mobility class tomorrow.


Workout for Tomorrow:


Max round's in 15 minutes of:


Run 300 meter's (around the sign in the front)

15 Overhead Squat's @ 95#'s (the goal is to not drop the bar)

1 sled Push (there and back)


Simply Awesome!!!!!!






Lets talk nutrition for a second:


Michael has been kind enough to keep a log of his experience so far with the Paleo Diet. He has had some incredibly positive results and is willing to share his personal experiences with the rest of the gym to give everyone an idea of how important one's diet is and how anyone can make the change. Very cool of him!


He does a really great job detailing his experiences, including the foods he is eating and his solutions to some of the difficulties he has encountered. Here is an excerpt below:



"I started Paleo 14 days ago. As you can see, the results so far have been great. I’ve lost about 10-11 pounds so far. Along with the weight, I’ve also lost 3/4″ in my waist... 

 I think the last thing to cover is how I feel. Overall I feel really, REALLY good. One of the first things I noticed was I wasn’t waking up with sore knees. Before I would notice my soreness as soon as I walked down the stairs in the morning. That feeling is very much reduced since starting paleo. I guess you can call me a believer on the anti-inflammatory benefits of the diet. Secondly, and this took me a while to realize, was the amount of time I spent hungry was much less. Over the past few years I have been the epitome of the guy who is ready to eat lunch at 11:30 a.m. every day. Starting the day with a solid breakfast, really does keep me full until lunch time, which gives me the flexibility to eat it whenever I want to. The same goes for the afternoons. I’m no longer dying of hunger around 4 p.m. and thinking only about dinner. It’s amazing how much removing sugars from your diet, and replacing them with slower digesting foods can improve your hunger situation."


GREAT STUFF MICHAEL!!! If you would like to see more, here is a link to his blog:

Michael's first 14 days on the Paleo Diet




Awesome deadlift day!!! We had some big PR's!



Some pictures from today's workout:










The noon and 6:30 crews...






Workout for Tomorrow:



Run 400 meter's (this should be a sprint)

20 Push Press at 135#'s (rack or no rack either way)

30 GHD sit up's (if you have never done these please tell the instructor)


Rest 1 minute and repeat for a total of 3 round's  



Event's coming up:


Barbells for Boobs on Oct 30th! Click the link on the left to register 


The Turkey Trot....Always fun! Nothing is better than running 6 miles and then eating for the rest of the day. You can register at:




The Snatch Grip Deadlift:


Check out the video below of Kendrick Farris (US Olympian) performing the snatch grip deadlift. Notice in his initial setup how his hips are much lower (around parallel) than in the powerlifting deadlift. This allows for a more vertical torso. This is accomplished by pointing the toes slightly outward and pushing the knees out (much like a squat setup).


During the movement, he keeps the knees out over his toes in order for the barbell to clear the knees earlier. The mechanics of the actual movement are very similar to the powerlifting deadlift, however, think of the olympic lifting deadlifts as more of a squat.





Workout for Tomorrow:



Warm up sets use Snatch grip and technique (ass lower, chest higher, knees out, squat the bar up)


work set's use:


Deadlift Heavy!!!!!!

Regular grip...if your feelin it go for a new 1 rep max, otherwise just lift very heavy weights for you about 15 times total. These can be in singles, triples or any other combo. I would only advise you that it is not "very heavy" if you can do it 5 times in a row...those don't count, there warm ups still.



Max rounds in 10 minutes of:


5 Deadlifts at 225

5 hand stand push up's




Partner workout tomorrow! 


Never done a partner workout? It is a lot of fun! Come on in and check it out.



Some pics from today:



The 4:30 crew gettin' down



Suzanne did her first rope climb! 



Our newest member, Vi, demonstrating the squat. She did her first squat ever today. It looked just like this! It took me a long time to get my squat to look like this, and she did it her first try. Very impressive!




As I returned from the Tough Mudder, I found my car... decorated.


Very unintelligent and very false statements were written in the dust on my car, such as: "Stanford Rules" and "Go Cardinal." The culprit(s) remain anonymous... for now.




Workout for Tomorrow:


Sled time!!!


The workout for tomorrow will be a surprise. We rarely if ever do this to you guys. Here is what I have to say about it:


It will be a task priority (meaning the work is set and it takes you however long to complete it)

It will have the sled as the main component

It will also incorporate an Olympic Lifting or Power Lifting movement

It will be a partner workout


Any guesses????????? Come on in and have some fun.





Starting tomorrow, there will be a minor schedule change:


The Tuesday and Thursday 8am class will be canceled, for the time being. 


There will still be an 8am class on Monday, Wednesday, and Friday. If demand dictates, we will reinstate the Tuesday/Thursday 8am class.


If there are any issues or concerns with this change, please let me know.



Also, Jaime (below) will begin teaching a few classes in Mountain View. 




Justine made a new sign for the gym. Mike added some flair too.






Jason did some Olympic lifting research today:


This is a badass video of two new World Records. However the reason why it is up is for the first lifter. Tell me if I'm wrong but does he sound like Fred Flinstone on the lift???? Please compare below





Workout for Tomorrow:


As many rounds as possible in 20 minutes of:


5 Pull Ups

7 Push Up's

10 Box Jump's


Every minute on the minute sprint 200 meter's.