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29 posts from December 2010

12/30/2010

Schedule for Tomorrow:

 

7am and 12pm only

 

Enjoy your New Year's Eve! I will see you in the new year. Get excited!!!

 

 

 

Below, please find instructions for how to claim and make your Paleo Challenge Scorecard.

 

1. In your email Inbox, find the email from Jason that shares with you the Google Docs Paleo Challenge folder.  
***PLEASE NOTE:
 The file system we will use for the challenge works only with a Google email or account. If we sent the email to an email that is not linked to Gmail, you will need to do one of two things. Option 1: Email us your Gmail account and we will re-share the folder. Option 2: Create a Google Account using the email address we just sent this folder.  Be sure to create the account with the entire email address we sent the email to.  For example, if we sent the email to timothy@csp.com, make your google username that entire email address.***

2. After you have logged in to your account, view the Google Docs section of your account by clicking Documents in the top lefthand corner (you may have to click More and find it in the drop down windown)

3. Click the Paleo Challenge Folder and open Paleo Tracker Template – DO NOT EDIT.

4. From the File menu choose Make a copy…  Name it Paleo Tracker [insert your full name]. (My wife Ashley has a sample that she made for you to look at in the Paleo Challenge Folder.

5. At this point, you’ll have a new spreadsheet that you can edit, but it doesn’t live in the Paleo Challenge Folder folder yet!

6. From the File menu choose Save and Exit.

7. Select All items over on the left hand side of the screen, find your file in the list and drag it over to Paleo Challenge Folder under Folders shared with me.

8. Now when you open the Paleo Challenge folder, you should see your new log in there.

9. The default permissions for your new log when it gets added to the Paleo Challenge Folder, is for everyone in the group to be able to edit it.  If you open your log and click the Share button (in the upper right hand corner of the screen) > See who has access, it will open a list where you can change others from Can edit to Can View.  Be sure to leave Jason and the other trainers as Can Edit so they can score sheets.

 

 

MORE IMPORTANT INFO:

 

Please reference the left side "Paleo Challenge" link for an up to date list of Challengers. 

 

 

Reasons to email ashley@crossfitsantaclara.com

 

1) You paid $20 and your name is not on the list below

2) You haven't paid $20 and your name is on the list below

3) You did not receive an email tonight 

4) There is no level next to your name 

5) You want to know how she's feeling (6 months pregnant)

 

 

ALL CHALLENGERS SHOULD HAVE RECEIVED AN EMAIL TONIGHT

 

 

  Photo-8

Workout for Tomorrow:
 
 
 
To be determined on the Spot
 




 

 

12/29/2010

Keep in mind that still on our holiday schedule. Tomorrow (Thursday) the classes will be 7am, 12pm, and 5:30pm.

Friday, the only classes will be 7am and 12pm.

 

After the new year, we will be back on our normal schedule.

 

Dan got his first muscle up!!!! That smile says it all!

Photo-7

 

 

Paleo challenge information:


Another block of Body Fat Testing will be January 6th from 5-7pm if you are interested.

      

Please note that their will be many questions about the Paleo Challenge. This challenge is not meant for you to loose sleep over whether or not eating 1 peanut that you accidentally swallowed takes you out of the competition. 

     

The goal of this challenge is simply to eat better. Better then how you are currently eating and probably better than you ever will eat again. The goal is to push hard for 45 days and truly see the effects of good food. Note them and then make conscious decisions later on what you want to eat. My guess is not many of you will sustain such incredible discipline (myself included) after the challenge. However even a slight step back is still better than you are probably eating now. 

     

 

Please note that any employee of Crossfit can not win the pot. The pot will be split up differently due to the large amounts of entries. 

 

 

An Updated Paleo Challenge List:

 

Jason Khalipa               Level 10              
Sarah Goldspink            Level 7 
Deidre Elerath
Declan Gibbons             Level 9
Dana Newell
Jojo Reyes
Jaime Loera
Alyssa Betancourt
Rick Helmann                 
Alex Rollin 
Howard Cooperstein
Damon Do                   Level 6 
Mark Morgan               Level 9
Tatiana Costa             Level 8
Grace Tai
Sogol Matin                Level 8
Maura Brown              Level 10 
Max Malkov                Level 10 
Jarod Maupin              Level 10
Frank Richards            Level 8
Dave Lombardo
Michelle Hunter
Chase Morgan           Level 9
Rich Cahill               Level 8 
Zachary Graham      Level 10
Pam Graham           Level  9
Jeff Gordon             Level 10
Amiee Stepp            Level 8 
Magan Matal 
Matt Kennedy
Stacey McCauley    Level 9
Ann Trombetta      Level 3
Dave Hsu
Anna Lee
Nancy Tarng
Joshua Manglona
Robert Snyder
Cariste Blase        Level 10
Jimi 
Michael Melillo      Level 7 
Liz Feierabend       Level 7 
Miles Libbey           Level 7 
 
 
  

Workout for Tomorrow:
  
 

1 Clean and Jerk @ 135#'s the first minute
2 Clean and Jerks @ 135#'s the second minute
Continue this process until you can no longer complete the number in the time allotted.
 
13 Would be awesome!
 
 
Rest and recover then:
 
 
Weather permitting...
 
10
 
80 meter sprints 
 
or 
10 
100 meter sprints on the rower

 

 

Schedule for Tomorrow:

 

7am...12:00pm....5:30pm 


Photo-68 

Kunal and Raquel working the Turkish Getup
Photo-67

Noon Class floor press

 

 

 

The Paleo Challenge List so Far:

Paid to my knowledge, please let me know if you are not on this list or are but have not paid yet.

 

Jason Khalipa               Level 10              
Sarah Goldspink            Level 7 
Deidre Elerath
Declan Gibbons             Level 9
Dana Newell
Jojo Reyes
Jaime Loera
Rick Helmann                 
Alex Rollin 
Howard Cooperstein
Damon Do
Mark Morgan               Level 9
Tatiana Costa             Level 8
Grace Tai
Sogol Matin                Level 8
Maura Brown              Level 10 
Max Malkov                Level 10 
Jarod Maupin              Level 10
Frank Richards            Level 8
Dave Lombardo
Michelle Hunter
Chase Morgan           Level 9
Rich Cahill               Level 8 
Zachary Graham      Level 10
Pam Graham           Level  9
Jeff Gordon             Level 10
Amiee Stepp
Magan Matal 
Matt Kennedy
Stacey McCauley
Ann Trombetta      Level 3
Dave Hsu
Anna Lee
Nancy Tarng
Joshua Manglona
Robert Snyder
Cariste Blase        Level 10
Jimi 
Michael Melillo      Level 7 

 

 

 

 

 

Workout for Tomorrow:

 

Today was a semi easy workout, geared more towards developing strength then kicking your butt. 

Here it is for tomorrow, a bit different.

     

Row 500 meters

30 Box Jumps

30 Jumping Lunges

20 Box Jumps

20 Jumping Lunges

10 Box Jumps

10 Jumping Lunges

Row 500 meters

  


 

 

12/27/2010

Schedule for the rest of the week:

 

Tuesday-Thursday: 7am, 12pm, 5:30pm

Friday: 7am, 12pm only


  Photo-6

Pierre and Joey workin' at 7am this morning.

  

 

 

Don't forget the GREG AMUNDSON SEMINAR in Santa Clara on January 15.

. For more info please visit: http://crossfitamundson.com/?page_id=1827

 

 

 

Paleo Challenge Info:

Note from Jason

 

Ok, so we have a TONNNN of people signed up!!!!! If you signed up and paid you should be receiving an email tonight. If you do not receive an email and have paid please let me know, if you want in please let me know before the 1st.

 

A few things to point out:

 

1)

Many of you who are doing this challenge have decided on a very high start number like 10. Please be prepared for the commitment level that this will entail. I will need your exact start number by email before the 1st from EVERYONE.

2)

Please eat! Your body needs fuel, fuel it! However, fuel it with the right foods especially before you come in. Please do not come in on no food and no liquids except a cup of coffee. 

3) 

The first 2-3 weeks will be tough...after that it should be smooth sailing and you should feel amazing....be prepared to be a bit grumpy and feel weak for a little bit.

4) 

Stay committed and update your google doc everyday

5)

Lastly I want to add that on some occasions their may be some grey area on whether or not you can eat something. I want to start by saying if their is a "grey" area, simply go towards the no on this. Meaning if you are debating...hmm I wonder if Wine can be counted as my fruit for today? Lets side with the no on this. 

Why? The reason is not necessarily because 1 glass of wine is the end of the world, but more importantly you have committed to 45 days of a strict diet....finish it out strong, see how you feel, then have a glass of wine to celebrate!!!!

 

The "10 commandments" of the Paleo Challenge:

Paleo

 

Workout for Tomorrow:

 

 

Skill/Strength work:

Perform Strict Pull Up's for 1 minute

Perform Turkish Get Up's for 1 minute @ a heavy weight

Perform Hand Stand Push Up's for 1 minute

Perform GHD Sit Ups for 1 minute (focus on technique)

 

 

10 Round's

10 Bent over Rows @ 135#'s (try to avoid any body language here)

10 Floor presses @ 135#'s (like bench press only you lay under the bar)

 

This workout may change dramatically tomorrow depending on how the weight/round's goes. You will not be winded here but your muscle stamina should become an issue.

 

 

If time allow's:

Partner Prowler Work 

 

 


12/26/2010

Schedule for this week:

Due to the holidays and the fact that many of you are traveling or taking vacation time, we will have an abbreviated class schedule throught this week. After the new year, the schedule will return back to normal. I hope that this works out for the majority of you.

 

Tomorrow:

    Normal schedule due to late notice. 7am,8am,12pm, 4:30pm,     5:30pm, 6:30pm

Tuesday-Thursday:

    7am, 12pm, 5:30pm

Friday:

    7am, 12pm

 

 

PALEO CHALLENGE INFO:

 

Tomorrow I will put up a list of everyone to my knowledge who has paid to enter the challenge, if you have paid and your name is not on it please let me know. 

There has been one change to the Challenge. If you are going Level 10 or anything more than when you have to start using Coconut oil or full animal fats only for cooking this info is for you.

If you go out to eat, it will practically be impossible to see what they use to coat the pan with. Be advised that it will be acceptable to order for example a chicken breast and veggies plain(no added salt). If they happen to use some olive oil or a tad bit of butter to coat the pan it is acceptable. Please do not take advantage of this, this is assuming some of us go out to eat once or twice a week on the weekends. 

If we did not allow the above exception, none of us would be able to go out to eat at all for 45 days. 

 

 

Workout for Tomorrow:

 

Back Squatting, depending on the size of classes it will very what we do tomorrow. Maybe box squats, maybe just regular back squats.

  

5 rounds for time of:

    

7 Thruster's @ 115#'s

7 Pull Up's

 



12/25/2010

I hope everyone enjoyed their Holiday! CrossFit Mountain View is closed tomorrow, however, there will be one class at 10am in Santa Clara.

 

   

IF YOU ARE DOING THE PALEO CHALLENGE I NEED YOUR BUY IN ASAP!

  

 

I WILL BE PUTTING TOGETHER A PALEO EMAIL LIST....if I do not send you an email in a few days and you paid the $20, please let me know.


 

Tomorrow we will only HAVE ONE CLASS AT 10:00AM in Santa Clara. 

 

 


Workout for Tomorrow:

  

 

Something fun, creative, intense, and all around phenomenal.

  

Come and find out what it will be.

 

 

 

The Pre-Holiday workout crew

 

12/24/2010

 

 

ENJOY YOUR HOLIDAY!!!!!!!!!

  

 

Take a rest day tomorrow and have a good time with family and friends!!!!

 

 

Our upcoming schedule:

     

26th        10:00am only 

27-30th  Normal Schedule

12/23/2010

CrossFit Mountain View is closed Friday, Saturday, and Sunday. 


I hope everyone enjoys the holidays and their time off of work!

 


  • Tomorrow, there will only be 1 class at 10:00am in Santa Clara.
  • No classes are offered Saturday.
  • Sunday, there will be a class at 10:00am in Santa Clara.

 

 

Start off the weekend right!!!!!!! Come join us in Santa Clara for:

 

 

12 Days of Christmas:

 

12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run


Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to finish. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.

 

 

I am pretty sure we did this one last year. Lets hit it again hard!

 

 

12/22/2010

If I don't get to see everyone tomorrow, I just wanted to wish everyone a happy holidays! For those of you working out tomorrow, let's finish off the week strong.

 

Don't forget about our Paleo challenge starting January 1st. If you want more information, email me (alex@crossfitsantaclara.com).

 

Schedule for tomorrow:

7am, 12pm, 5:30pm 


Friday          12/24     Closed   (Class available 10am in Santa Clara)

 

Saturday      12/25     Closed


Sunday         12/26     Closed   (Class available 10am in Santa Clara)

 

Everyone did an excellent job working on the full squat snatch today. This movement was relatively new to most of you, and many of you made big strides today.

   Photo-66 

5:30 class.

 

 

 

Workout for Tomorrow:

 

Prior to this, please work any gymnastic movement you would like.

 

  

 4 Rounds for time of:

 

Run 200 meter's

20 KB Swings 2 pood

20 Wall Ball Shots

10 Push Up to bar dip on the parallets (you guys did these before)

 

 

All of this should be done unbroken!!! 

 

 

12/21/2010

Schedule for CrossFit Mountain View for the rest of the week:

 

Wednesday   12/22     Normal Schedule


Thursday      12/23     7am, 12pm, 5:30pm


Friday          12/24     Closed   (Class available 10am in Santa Clara)

 

Saturday      12/25     Closed


Sunday         12/26     Closed    (Class available 10am in Santa Clara)

 


It is good to be back! Dana told me that the classes went really well! 

 

5:30 Class

Photo-65

 


  

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!