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32 posts from March 2011





9am Workout of the day.

10:30ish competition club action (start getting prepared after the 9am class).


11am team workout.


Just to clear the confusion on the style of the Saturday classes from here on out. Many of you misinterpreted our message about the Saturday classes no longer being "beginner workouts." They will simply be like any other class that you attend on a week day. If you are new to CrossFit and want to check it out or bring a friend, no worries. Come in and we can scale the workout accordingly.





Awesome Prowler action from the noon crew today:


Workout for Tomorrow:



Complete the following for time:

Run 200 meter's

10 power Cleans @ 155#'s

10 Burpees


Rest 45 seconds and repeat for a total of 7 rounds 





Motivation time:


Constantly varied, functional movements, performed at a high intensity (CrossFit) will get you some incredible results in the gym. Add in a quality diet (paleo), and the results are nothing short amazing!


The picture below is of my good friend and former college teammate. He and I started CrossFit together on the same day. Having numerous injuries, he got out of shape. Over the last few years, he has been a CrossFitter and he has changed his life. Look at this transformation!!!


Before...During...now (and beyond) or beer...beer...barbell haha


Did he do anything differently than any of you. Not at all. He just stayed dedicated and made time for his health and fitness. The biggest excuse I hear on why people don't want to make this change is or give up is: "I don't have enough time." How can you not make time for your own well-being??? Just 1 hour a day for a few days a week is plenty! I am always impressed with how many of you work so hard and have such busy lives, yet come in almost every day. You have, and will continue to see, results like this.


Many of you are starting your own journeys through your lifestyle transformation. It has been so much fun watching so many of you make these changes. Don't forget where you started. Keep working hard and you will get where you want to go. 



Saturday Classes:


Saturday will no longer be a beginner day. Saturday workouts will be just like every other day of the week now, maybe even a bit more challenging. Since we have had such strong feedback, we will also most likely host classes in Mountain View every Saturday starting very soon. The time has not been decided.



This Saturday Crossfit Santa Clara will be closed. Please visit Crossfit Mountain View for our 9:00am class.




Picture of Liz during the "basketball" game we played today:






Workout for Tomorrow:



75 GHD Sit Ups


Shoulder Press

3-3-3-3-3-3       If you do not fail, you have not gone heavy enough.

I want this to be the bulk of our focus tomorrow, stay tight through the midline and press some heavy loads.



Partner Sled or Prowler push/pull 

rounds and weight to be discussed tomorrow.


The time domain is about 6-9 minutes


The next round (2nd of 6) of the games competition will start tomorrow!!! GET EXCITED! For those of you who are not competing, you will get a taste of what these workouts will feel like. 


For those of you are planning to compete, we will find a way to get your workout judged tomorrow. We can also set a special time outside of the classes to make sure everyone has an opportunity to compete.




Some action from today:





Workout for Tomorrow:


Practice what you suck at for a while



Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")



Yes this is the Crossfit Games workout however we are doing this as a gym because it fits well in to our programming this week and will be fun for you guys to try. Please keep in mind that if you want to validate and submit your score you must have a judge. 






For all of those interested in the Crossfit Games Open


For all workouts performed at our gym...THE STANDARDS MUST BE KEPT.

I will not verify a time that was not legit. 


With that said, times can only be verified if

Alex, Jaime, Sal, Karo, Rick, Dana or myself are present. This does not mean we have to judge you but we must be their to oversee and make sure the standards are kept.



Workout #2:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")



This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.



I was really impressed with those of you who came in today to do the workout! I know how many of you feel about long distance running and I was especially impressed with how many of you took the challenge and got it done. Many of you PR'd your 5k! For those of you who didn't check the website, it is probably a good thing you didn't haha.  



Check out the picture below. Sarah has a Garmin GPS watch made for tracking your runs. I thought this was really cool. She did the 5k (3.1 miles) and hit a big PR today.





Just a quick chat about the overhead position (Pictures are from the Coaches Prep Course in Santa Clara this weekend):


Photo (30)

 When overhead we are looking for active shoulders (pressing up on the bar). Granted with PVC your shoulders rise almost to your ears however with load this will not occur. Developing the awareness to press up will help once actually under load. Will your shoulders be to your ears, no way....that's ok, its the attempt a pressing up that matters. 

In addition lets talk about armpit position. Please take a look above and notice how EC's armpits are facing forward. She is in a strong stacked position and capable of holding large loads.


Now lets look below. EC has allowed her armpits to tuck under and rotate her shoulder in to an awkward, uncomfortable, and ultimately unsafe position. 

Work hard at keeping those armpit's forward throughout the entire Overhead Squat!

Photo (31) 



Workout for Tomorrow:



Overhead Squat (moderate to heavy load)



On go perform 30 KB Swings in 1 minute, rest 1 minute and repeat for 4 rounds. 2 pood is totally doable here! Go heavy on this.




4 Rounds of:

40 Air Squats

15 Ring Rows





Our Class Scheduling:


I hope that everyone had a great weekend! Hosting the classes in Mountain View was a lot of fun!


I have always said that I am open to schedule change if enough people demand it. That being said, many of you have expressed interest in having a class on Saturday in Mountain View every weekend. The reason we haven't is because we really enjoy bringing the communities of the two gyms together and allowing everyone to work out together. I realize, however, that this drive is unappealing to many of you.


So the question for discussion:

Do you want to see a class on Saturday mornings in Mountain View every weekend? 


Post to comments with your reply. Or discuss this with me/the class at the gym as well.



A couple of coaches' takes on a running workout.


My take on running for a workout... 


We don't run (or just run) very often. The reason is that most people tend to run long distances at a very low intensity (the longer the time domain of a workout, the lower the inherent intensity anyway). When we do our running, it is usually mixed in with other tasks and it is performed at near maximal effort. Tomorrow, we will be running a 5k. Part of varying our training is by going out to more of the extreme ends of the spectrum of every sport (Just like a max effort lift). It is important to perform some longer endurance tasks. It another way to keep our training constantly varied.


Some of you will look forward to tomorrow, other maybe not so excited. Either way, think of it as just another challenge presented to you. Attack this workout with the same kind of effort that we hit every other workout and you will have a great time with it. I know all of you will accept the challenge and hit it hard!!!


Jason's take on (just) running for a workout:


Some gyms do a lot of running. Some gyms do no running. Some gyms do some running like ours.

Why do we not run long everyday or even often? I believe their are better ways to get fit...Crossfit. Constantly varied, functional movements, executed at high intensity. 

Many many things fall under this umbrella, one of which is running. Although I am not a huge fan of going long often when it comes to running I do believe their is a place for it. I also believe that we have not ran long in way too long!





Here is a cool video that Michael put together of the gyms... Nice work, Michael.




Workout for Tomorrow:


Run a 5k


Some of you guys are probably looking at this and saying HELL YA! Other's (like myself) are saying....dammit. 

I assure you this....walk in the door and either way you will leave happy. Practice what you suck at and feel good afterwards. 





Workout for Tomorrow:


Team workout at 11:00am with Sal at Crossfit Mountain View





A picture of Rick and Jaime at this weekends Coaches Prep Course. 


Photo (29)


Schedule for the weekend:


9am class in MOUNTAIN VIEW tomorrow (Saturday). Santa Clara is closed due to a certification course.


11am team workout on Sunday in Mountain View


COMPETITORS... We will host the competition at 10:30am in MOUNTAIN VIEW!!!!!




Much love to the Archbishop Mitty Men's basketball team (Jason's Alma Mater)! They just won the state championships!!!!






Some of the Mountain View crew working the hollow rocks today:





Workout for tomorrow:



A saucy little workout designed by Alex. I'm pumped to see all of you in Mountain View tomorrow!





Haven't seen your favorite sweatshirt, t-shirt, shoes, wedding band (seriously, it's happened) in a while???


Visit my lost and found collection, you might find your stuff there! Here is a sample of my collection for my future garage sale:


Okay, the coffee cup is mine...


Schedule for the weekend:


Please remember that our Sat and Sun classes will be at CF Mountain View this weekend.



New t-shirts:


Jaime is in charge of our t-shirts. He has created a new design and is taking pre orders. I believe they will be in all different colors.







 Workout for Tomorrow:


Tabata Hollow Rock


Tabata Push Up's


Tabata Double Under's (watch the video below for a few tips)



Row 500 meters for time

Rest 2 minutes and repeat for a total of 4 rounds






Weekend Schedule:


Please keep in mind that our Sat and Sun classes will be held at Mountain View this weekend.



Great picture working the snatch in partners or small groups. We went over a lot of information and I know it can be a bit overwhelming. Remember to keep your movement simple. Use the movement progressions we give you as practice. The more you perform them, the more second nature the movement becomes. Also, have another set of eyes on you during practice or warmups.






Workout for Tomorrow:



Thruster Heavy!



Thruster @ 95#'s










Fight Gone Bad is always a fun event! Remember the scores to this one, everyone. You will see it again. It is a great conditioning benchmark to go back to. Please, start tracking your workouts so you can get a baseline for your improvements!


The look after the "championship rounds"



Weekend Schedule:


Please keep in mind that this weekend (Sat and Sun) our classes will be moved to our Mountain View location due to a Crossfit Certification taking place in Santa Clara.



Pull up pictures:




Does anyone notice the big difference between Josh (above) and Jason (below)???????


Josh is strong as hell, they both doing a pull up and are both at the top of the pull up. Please notice the hips. Can you see how Josh's hip angle is still closed off where as Jason's is fully open. The extension of the hip, is extremely important for efficiency.


Can Josh do 20 or 30 this way, absolutely. But his arm strength will burn out a lot faster than his hips will. Using your hips to generate momentum is key to all athletic movements. Tomorrow try and focus on using your hips and not just muscling up the pull up. 





Workout for Tomorrow:



Snatch Practice 


Pull up Practice




Max Rounds in 12 minutes of:


7 Pull Ups 

5 Power Snatches @ 135#'s

3 Squat Cleans @ 135#'s



Quick tips for the Kip