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33 posts from January 2011


Today, everyone put in great work with the cleans!!! This is an incredibly complex movement with a lot of potential flaws. Many of you worked different components and saw nice improvement. Congratulations for the PR's, too!



Meet the training staff at CrossFit Mountain View and CrossFit Santa Clara:


I found this on the white board today at the mothership... I don't know who did this, but its pretty funny! For the record, I don't have an affliction shirt haha.


7am Class:


4:30 class:



I heard the 6:30 class was HUGE tonight! Must have been a ton of fun!!!


Workout for Tomorrow:


Fight Gone Bad!!!!!!!!!!!!!!!!!!!!!!!!!!!!


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 5 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)


We rarely do Crossft.com bench mark workouts but its always nice to throw them in! Fight Gone Bad is one of my favorite workouts.


Come on in and get ready to rock this workout. 


I hope that everyone had a great weekend!


Michael and the crew at his level 1. Congrats on passing your test Michael!!





Workout for Tomorrow:



Find a New 1 Rep Max Full Clean 




6  Rounds for time of:

10 Deadlift's to bent over row @ 185#''s( the bar doesn't touch the ground in between the deadlift and bent over row) Full deadlift, then dip down and perform the bent over row.

10 Push Up's

10 KB Swing's @ 1.5 pood 


Saturday Session Getting Down



Here is Michael at his Crossfit Level 1 Certification in Novato



Schedule for Tomorrow:


10am Mobility Class with Melinda

11am Class with Sal



Workout for Tomorrow:


Team workout with Sal






Tomorrow is our free intro class. It will be hosted at 9am in CrossFit Santa Clara. If you have been intrerested in trying out a CrossFit class and want to find out more of what CrossFit is all about, come experience the class tomorrow! It is a great opportunity to get your first taste of CrossFit!




A couple of pics from today's workout:





Workout for Tomorrow:

Partner Workout designed by Alex



Recently, Jason and I were approached by a CrossFitter/CrossFit coach by the name of Josh Courage. He is making a tour of many of the affiliates around the bay area. He has been blogging his experiences and making awesome videos portraying each gym, containing insight from both members and coaches. It is really fun to see all of the different styles of gyms and coaching out there. We are lucky to live in an area where there are so many great gyms and coaches around. Josh is doing an increadible job highlighting each gym and their respective styles. Here is a link to his blog:



Josh visited Santa Clara a couple days ago and visited CrossFit Mountain View yesterday at our noon class. Santa Clara's video is on the site now. Expect ours up there either tomorrow or the next day. For all of those who participated in the class and allowed him to portray our gym, thank you!!! And thanks for the great work, Josh!!!



Here are a couple of pictures from today with the overhead work. Great Job everyone lifting heavy objects before hand!




Workout for Tomorrow:

Practice something you would like to improve!

5 Rounds for time of:


400 Meter run

20 Deadlifts @ 225

20 Hip Extensions


Make sure your hamstrings are super warmed up! 



Nice job working the snatch balance today. Hopefully that will help a lot of you gain more confidence and dropping weight. Trust your technique, it will take you a long way! Try and apply that to your olympic lifts both in a 1 rep max or with multiple reps in a metabolic conditioning workout (your efficiency will improve dramatically). 

Cool video of Megan working the snatch balance. Watch how fast she is able to throw herself under the bar and maintain control and stabilization at the same time.




Workout for Tomorrow:



Shoulder Press 1-1-1-1-1 (go until you fail)

Take that weight, Push Press it 30 times (must be done in 3 sets or fewer)

Take the weight again and Push Jerk it 30 times (must be done in 3 sets or fewer)


Some of you are reading this right now and asking yourself "what is the difference between a push press and push jerk?" The answer is that in a push press we dip-drive-then press the weight overhead with locked knees. In the Push Jerk we jump (dip/drive)-punch-land in a partial squat to get under the weight and then stand up. 


Performing this in 3 sets is totally doable, just don't drop the bar.



You have 7 minutes to perform:


40 Power Clean's @ 135#'s 

With your remaining time, take the bar and put it over your head. Walk as far as possible with the time left over. (stay in the parking lot, you can turn around).

The 40 power cleans should take about 2 1/2 minutes, so most of you should be walking pretty far!




A pretty cool Crossfit video, a bit longer than most but really cool to see the progression of a sport that started in a warehouse and now is getting so huge.

CrossFit - The Evolution from Jordan Gravatt on Vimeo.




Another great day. I saw some awesome work on the clean pulls.


Miles found another great resource for quality meats, if you are interested.




Jason on the Kettle Bell Swing (American Style)

First lets look at the starting position:

Pics 0701

Chest is up, back is tight, weight is in my heels, I am not squatting the KB but instead in somewhat of a deadlifting position.

Pics 0745

In the finish, the bell gets overhead. In this case I went fully vertical but you don't have to.

Pics 0721

To initiate the movement the knees and hips drive through. The movement is focused on the hip extension and not arms at all.

Pics 0722

Here is an example of what I DON'T WANT on the way up. Many of you will find yourselves wanting to swing the bell. Take a look at how the bell is out front but my hips are still closed and my knees bent. This is an all arm driven movement here which is not what I want, keep in mind that the rappid extension of your hip is what drives this weight up.

Pics 0751

Lastly, on the way back down don't look the way I do in the picture above. I know how easy it is on the last few reps to get sloppy. Keep that back tight and chest up!



Many of you who feel this movement overwhelmingly in the lower back, typically have a slight loss in lumbar spine and also tend to move the weight with the lower back instead of the hips. If you fall into this category, go lighter and really try to learn to keep the back tight and drive from the hips more.



Workout for Tomorrow:


Stole this one from Austin (Crossfit Milpitas). I did it today with him. 


12 Ring Dips

33 Air Squats

18 Pull Ups

Sprint Roughly 75 meter's


Perform this for time....rest 90 seconds and repeat for a total of 4 rounds.




For the time being, you might see some other trainers coaching some of the classes at night, especially early in the week. This is a great opportunity for you to get a different prospective on many of the movements and skills we perform. Between Santa Clara and Mountain View, we have a tremendous staff and I am excited to for them to bring their skills and work with all of you from time to time.


Paleo Challenge info:


I hope that the paleo challenge is going well for everyone. Many of you have expressed to me how good you feel and how much of an impact you have seen in appearance and energy levels. Keep it up! It sure has opened my eyes to the quality of food that we typically have access to. There are ways to look for higher quality foods through local farms. Stacey, one of our members, shared a way to buy local grass fed beef and pasture raised chickens, lamb, pork... etc. 


I thought this was really cool since it is so hard to find this stuff in the typical grocery store (although Sprouts in Sunnyvale has a decent selection for much cheaper than Whole foods).



The noon crew hitting the sprints hard!

Workout for Tomorrow: 


I realize that some of you skip all of the content of the blog and tend to just look at the pictures (I do this on menus at restaurants haha) and, of course, the workout of the day. So at this point, I just wanted to express to everyone how impressed I have been with your efforts. We are a very young gym and still growing, with many of you having very little prior experience with training. Collectively, you have shown tremendous improvements in movement, numbers, and a ton of dedication to improving weaknesses (ie: mobility). I wanted to thank you for the hard work and the resulting environment in the gym. I see this and your desire to improve and it makes my job a ton of fun every day! Keep up the good work!!!!! 



Clean Pulls Heavy.....(Pulls 1 and 2, not the catch) 

Once you can no longer accelerate through pull 2 (the "jump"), or when the movement looks just like a deadlift, you have gone too heavy. The intention is to overload pull 2 and build strength, feel, and awareness of the drive needed for rapid bar elevation.



Max rounds in 4 minutes of: 


10 KB swings @ 1.5 poods

10 Box Jumps


Rest 1 minute and repeat for 3 rounds




Hope the weekend treated everyone well! 


Last Friday was a lot of fun, as we got some exposure to some of the more uncommon training tools at our gym. Here are a few of my favorite photos from the other day:



Photo-1 Photo-2 Photo-4 Photo-5   Photo-9 Photo-10  Photo-11  


Workout for Tomorrow:


6  sprints (75 meters)


5 Rounds for time:


Run 200 meter's

5 Man maker's w/35# DB's

(push up on DB's, right arm pull, push up, left arm pull, push up, jump to a squat with DB's on shoulder..drive overhead)

10 Front Squats @ 135#'s



Hope the weekend treated everyone well! 


Last Friday was a lot of fun, as we got some exposure to some of the more uncommon training tools at our gym. Here are a few of my favorite photos from the other day:





Workout for Tomorrow:


6  sprints (75 meters)


5 Rounds for time:


Run 200 meter's

5 Man maker's w/35# DB's

(push up on DB's, right arm pull, push up, left arm pull, push up, jump to a squat with DB's on shoulder..drive overhead)

10 Front Squats @ 135#'s