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29 posts from December 2010



I hope everyone had a good day today!

Workout for Tomorrow:
Another Birthday Workout!
Happy birthday Michael 
Before the Birthday Workout we are back squatting heavy objects. 

Since he is turning 33:
33 calories on the rower
33 pull ups
33 deadlifts at 225
33 cleans at 135
33 calories on the rower again
Estimated finish time is 
2 minutes
2 minutes
2 minutes
3 minutes (not clean and jerk)
2 minutes
Total workout time= 11 minutes, hit it hard!!!!!!
A new Paleo Recipe. It was quick, easy and damn good!!! Just finished eating it a few minutes ago and had to put the recipe up.
Thai Pork Wraps 
Ashley made these using:
1lb of ground pork
1/2 cup of minced fresh cilantro
1/2 cup of minced fresh mint
2 green onions chopped
1/4 cup of lime juice (this was the best part!)
4tsp. of fish sauce (optional, has a tad of sugar in it)
bibb lettuce leaves
1tbsp of garlic (optional, we put it in)
In a skillet over medium heat cook the pork until no longer pink. While the pork is cooking add the garlic if desired. Stir in the cilantro, mint, onions, lime juice, and fish sauce (optional). 
Place the meat inside the lettuce wraps and enjoy!
Seriously good, let me know what you think.

For those of you who are doing the Paleo challenge and could not get their body fat tested another date on January 6th will be opening up soon.

Our follow up apt's will be on Feb 15th.




On January 15th clear your calendar for Greg A's goal setting Seminar!!!




Holiday Schedule:


20-22nd Normal Schedule

23rd       To be announced ASAP

24th        To be announced

25th        Closed for Christmas 

26th        10:00am only 

27-30th  Normal Schedule

31st        10:00am only    

1st          1:00pm only (figure a lot of you may be a bit hung over...Paleo Challenge folks get it all in by midnight)

2nd     on     Regular Schedule  




Going on Vacation?


Remember to Squat! Do sit ups, push ups, and pull ups when available.




Workout for Tomorrow:


Tomorrow we will not be squatting heavy. We will instead be doing this on Tuesday. The reason why I switched days is to allow everyone who can't make it in on Mondays to still be availble to hit the heavy squats this week.


It was Kimmy's birthday yesterday.


"Kimmy" :)

4 Rds:
10 overhead squats 115/75
Overhead carry 115/75 across the gym
10 burpees over the bar

Plus 50 dbl unders after rd 2 & 4.


Rock Climbing Handstand practice


All weekend classes are hosted at Crossfit Santa Clara. Please remember that BF testing will not be at Crossfit Santa Clara but instead at  

Fitness Wave Office 
located near Robeck's Welding 
1150 Mabury Rd, San Jose




Schedule for Tomorrow:


9:00am Intro Session

10:30am Mobility Class




Workout for Tomorrow:


Something fun and exciting to be determined





Our new Jiujitsu friends moved in upstairs! Truine Brazilian Jiujitsu. Funny how things fall in to place. I had told a few people that I would love to have BJJ upstairs. For the last month or two I have been taking Krav Maga and BJJ a few times at ASD in Santa Clara. I had no idea that Stan Kendrick (Triune) was interested in a space until he called me and we realized we both actually new each other. A mutual acquittance had put us together. On top of that, Stan is also very very familiar with Crossfit and trained with Coach Glassman years ago in Santa Cruz. I am happy to have him and his staff on board with us! For more information on how to sign up please see Jaime, Stan, or I.



Short video I found of Stan:


Another great workout today. The "Filthy 50" is a CrossFit staple. You will see this workout again. It is a good benchmark to measure improvement. 



Some of my favorite Post workout rest recovery position pictures of the day:







Please remember to sign up for the BF testing if you are doing our Paleo Challenge.



Workout for Tomorrow:



Skill Work



"Nasty Girls" 


3 Rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans @ 135#'s


Quick burner!



One of my favorite CF videos. Not sure if its the music or the badass girls doing strict muscle ups. Either way its awesome, check it out.





Another great day at the gym today! There were some big classes that were a ton of fun!!!


A bunch of sumo deadlift pictures: 

Photo-52 Photo-47

Photo-49 Photo-50

Photo-51 Photo-53

Photo-55 Photo-60

Photo-61 Photo-62

Photo-41 Photo-43 Photo-44 Photo-46 Photo-47 Photo-48 Photo-49 Photo-50 Photo-51 Photo-52 Photo-53 Photo-54








Important paleo challenge information:


Please remember that our Paleo Challenge Begins January 1st. There is more information on the left hand side of this page. Below is info about our Body Fat testing, it is not mandatory but strongly encouraged. This is a great way to use not only how we feel and look but also quantifiable data to determine the benefits of this challenge.



Body Fat Testing will be available on Sat evening. IT IS KEY THAT YOU SIGN UP FOR THIS!



Hydrostatic Body Fat testing information:


Normal testing is a 15 minute time frame for $50 and includes a discussion of results. The challenge format is set up at a discounted rate and moves much quicker with little time to discuss individual results.


Your $50 pay-­ment covers Saturday's testing AND a follow up test in February.


We will be moving quickly in order to get everyone tested so please showup at least 5 minutes before your selected time.You will be required to fill out a simple waiver and provide information like height, goal weight etc. At your assigned time you can change inside the testing truck in a private space. A very brief summary of results will be provided at the conclusion of your test and a detailed report along with a general explanation will be emailed by Monday.

Any additional questions will be handled by email.


Please bring a bathing suit and towel to your appointment.



Fitness Wave Office 
located near Robeck's Welding 
1150 Mabury Rd, San Jose


All bookings for this specific event can be accessed at the main page of our website: www.FitnessWaveNorCal.com


Booking questions should be directed to Peg atfitnesswave.pmd@gmail.com









Workout for Tomorrow:


A staple workout here at CF Santa Clara. Sub 20 minutes is a great goal! This is one of our benchmark workouts, please note your time starting with the AM crew on. 



The Filthy Fifty 


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






Some pictures from today:


Zach post workout. He is happy.

Husband and wife clean and jerks.

BIG 5:30 class


Things coming up:


Paleo Challenge Jan 1st (Both Gyms)

I will post a link on the left hand side of this page with info about the challenge...its a lot. Please note that your $20 buy in must be in by Dec 31st.


Jui-Jitsu Classes will begin Jan 1st at Santa Clara (this will be a separate membership option) More to come!


Greg Amundson Goal Setting Seminar Jan 15th in Santa Clara


We are having a Goal Setting Seminar on Jan 15th with one of the original Crossfit Badasses Greg Amundson. Greg has volunteered his time to come and speak with us about:



From Greg's website:

The CrossFit Amundson Goal Setting and Positive Self-Talk Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind. This seminar is completely free.


Goal setting and positive self-talk are critical skills to understand and utilize in the pursuit of elite fitness. In this hands-on seminar, you will learn how to set and achieve your goals by using progressions and cues that compliment the physical modalities of CrossFit. The seminar instills a deeper appreciation for the mental component of CrossFit training and will motivate you to immediately start setting and achieving your goals. This exciting seminar also includes a work-book and personalized instruction on mental techniques and strategies to develop a winning mindset and an indomitable spirit.



Workout for Tomorrow:


Sumo Deadlift

7 sets of 2

These should be fast and explosive, not as concerned of going for a 2 rep max but you should go heavy (keeping good technique is key here)


You have 10 minutes to complete:


7 Rounds of:


7 DL's @ 225#'s

7 Push Ups


If you finish before 10 minutes then you have extra rest time


After 10 minutes perform as many Wall Ball Shots as possible in 5 minutes. 


Done for the Day!!!!!


Nice job working with the squats today. We don't often work slowly with a heavier weight, but hopefully it gave you an opportunity to fine-tune your movement and better understand your strengths and deficiencies with your squat. Keep working on engaging your posterior chain and keeping the knees out throughout the entire squat.




The 5:30 class working squat holds:



Some kettle bell action:







Workout for tomorrow:


Perform 75 Clean and Jerks at 135#/95#. Every minute, on the minute, perform 2 high jumps (to the beams)


Have some weights near by (or stack on smaller plates) if you need to drop down.


The goal is to finish in 10 minutes.




Hope everyone had a great weekend. I heard the Saturday and Sunday workouts were a lot of fun!


Don't forget about our 8am class on Monday, Wednesday, and Friday.


Some pictures from last Friday's workout. We worked a series of holds in 4 different positions. We held them for short intervals with little rest in between. It was much tougher tougher than many of you thought.



Pull up holds.


Hollow Rock holds.



Workout for Tomorrow:


To begin:


Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working.


Perform sets of 5-7, these should be challenging


Please focus on staying tight throughout the entire squat, driving through your heels and keeping your knees out. If done right these should be extremely challenging.





Ranbir's Birthday Workout



With a 1 pood KB perform

4 rounds of:

10 one handed swings w/ right hand
5 clean and presses w/ right hand
10 snatches right hand
5 overhead lunges
5 rows right hand

Then switch arms= one round.






I am very excited for how many of you are pumped about the Paleo Challenge!


Looks like we will try and get everyone's body fat done for sure, the blood test is a maybe.


The program has been created by Crossfit Roots owner Nicole. She is extremely knowledgeable in nutrition and I will be speaking to her about all of your questions and concerns. The packet will be sent you everyone who is interested. Please keep me posted!


If you can not afford to do the "buy in" we will figure it out so that you can still participate.



Great pics from Today, I knew this one would be fun.


IMAG0028 IMAG0029 IMAG0032 IMAG0033


Workout for Tomorrow:


Team workout with Sal at 11:00am


All weekend classes will be hosted at CrossFit Santa Clara. Saturday at 9am is our free intro class. Come on in and check out CrossFit, regardless of experience level.


Note from Jason on upcoming paleo chalenge:




A want to have one of the most badass Paleo Challenges ever!!! It will begin on January 1st and will continue for 6 weeks.


I am extremely excited about this and encourage all of you to participate in one way or another. The reason why I say one way or another is because the challenge is scalable just like everything else we do. Please check out the options below.


From our friends at Crossfit Roots:


The List

1. Eliminate refined sugar, it’s the devil

2. Eliminate gluten and soy

3. Eliminate grains

4. Eat full fat dairy only

5. Cook only with animal fats or coconut oil. Pay attention to temperature ratings.

6. Eliminate legumes and starches

7. When eating at home eat pasture raised eggs, grass fed/grass finished, free range, wild

caught (fish) meats

8. Eliminate ALL dairy

9. Limit fruit consumption to two pieces per day (or 2 cups of berries/grapes/etc.)

10. Eliminate nuts and all added salt


In a nut shell, you can pick any Level you want. The higher your level is the more likely of a chance you will have to win the challenge based on the way its set up.

Please read:


Each level of commitment has a buy-in and penalty associated with it. At the start of the challenge the athlete has a number of buy-in points based on their level of commitment. If the athlete eats something they are not allowed, they loose the corresponding number of penalty points for the food they ate from their buy-in. If a cheat breaks multiple rules the athlete will lose points based on the highest rule broken. At the end of the challenge each athlete will have a certain number of buy-ins remaining. Those buy-ins will then serve as “chances” to win the pot. We realize that it is possible for an athlete to “cheat” themselves out of the pot all-together but we would challenge that athlete to continue with the challenge for their own well-being.

For example, if Athlete A commits to Level 7, they will have 28 points to begin with. If during week 2 they eat a donut (3. eliminate grains) they will loose 8 points making their total remaining buy-ins 20. At the end of the challenge they are then left with 20 buy-ins. They then get 20 buy-in “raffle” tickets to put in the pot. We will draw two names from the pot for the winner.

First draw wins 1/3 of the pot and second draw wins 2/3rds of the pot.



The pot quantities here may very from what Roots did, the idea will be the same.


We will most likely be having blood tests and body fat done in the beginning and end of the challenge. I want you guys to truly see the signs of your hard work.


I need to know how many of you are interested. PLEASE LET ME KNOW!!!!! I want to possibly fly someone in from Denver to help us with the blood tests but I first need to know roughly how many people are interested.

The cost will be roughly:

$20 for the "buy in"

$35ish for the blood work

$15ish for the body fat test

I am working on all of these numbers. The one that will probably not change is the buy in.



I'm in!!!!! Who's in with me????? There is really no better way to start the year off right.




Workout for Tomorrow:



We are going to get creative with the sled's, you guys will have fun!



Keep in mind you can always bring a friend to our 9:00am Sat classes.