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29 posts from April 2011


The CrossFit community is frickin' awesome!

If any of you are ever traveling, regardless if for business or pleasure, try and check out another CrossFit affiliate. About 99% of them are incredibly welcoming and accommodating. When we get visitors (either at Santa Clara or Mountain View), we allow them to workout as if they were our own members. We want to build that reputation so when any of you travel, the favor is reciprocated. 


Just recently, Sally went to CrossFit Affliction in Fort Lauderdale, Florida. Not only did they allow her to work out, they actually picked her up from her hotel and brought her to the gym and back. They also provided judging for the CrossFit Games Open. Really awesome! A big thank you to CrossFit Affliction!



Great picture of Sally and the 90# overhead squat at CrossFit Affliction






Workout for Tomorrow:



Practice the Pull Up and Ring Dip

Have a pull up and ring dip? Practice the Muscle up

Have a Muscle up? Practice a Bar Muscle Up

Have a Bar Muscle Up? Practice a Muscle Up to Hand Stand Push Up

Have a Muscle Up to Hand Stand Push Up? Rest and help other's



5 Rounds for Time of:


3 Wall Climbs

8 Deadlifts @ 225#'s

15 Jumping Air Squats





Don't forget that we have an 8am class tomorrow!!!!




Ana found the perfect use for the squat... Pretty badass photo.



Sarah getting good squat practice on her trip to Italy




Blood Drive:

Please remember that May 2nd we will be having a blood drive. Please visit https://www.sbcdonor.org/index.cfm




Sir Charles doing CrossFit?!




Workout for Tomorrow:


Heavy Clean and Jerk 1-1-1-1-1-1 SET A PERSONAL BEST!



5 Power Cleans @ 185#'s

20 Push Ups

300 meter row 


Perform the above sequence, rest 1 minute and repeat for a total of 4 cycles




Class Scheduling change:

The 8am class will now be offered every day (Monday-Friday) starting this week.


I am always open to adding class times if the demand is significant enough. So far, we have added a Saturday Class and made the 8am class an everyday thing. If you ever want to see other class times, it is open for discussion. 




Here is a nice write up about food and insulin....






Sally found an alternative use for the KI Athletics window stickers...






Workout for Tomorrow:



Practice what you suck at work


Another Crossfit.com Special


The Filthy Fifty



50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood 
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders


Times should be anywhere from 16-25 minutes tops tomorrow





New Reebok Commercial with a few Crossfitter's in it. 



Crossfit Santa Clara and Mountain View have a SOFTBALL team

The first game is 4/27 @ 5:30pm


Please post to comments if you have not signed up and are interested in playing.




Workout for Tomorrow:



11:00am Team Workout with Sal






Some Crossfit Games Open Competition today..awesome!


It is really cool to watch everyone judge and support each other....2 more weeks to go!


Photo (47) Photo (48)



Our first official Saturday class is tomorrow in Mountain View at 10:30am. Can't wait to see you there!


Awesome picture of the 19 people that came in to workout this morning... As Danny K. said, "Mad peeps here to get fit!"



Schedule for This Weekend:


Tomorrow is regular Schedule


8:00am Open gym at CFSC

9:00am at CFSC

10:30am at CFMV


Sunday...11:00am at CFSC



Workout for Tomorrow:


Spicy Saturday time


As many rounds as possible in 15 minutes of:


7 Power Clean's @ 95#'s

7 Front Squat's @ 95#'s

7 Push Press @ 95#'s


Every minute on the minute perform 3 burpees.






Don't forget that we will have a class on every Saturday, starting this Saturday, at 10:30 in Mountain View!


Schedule for This Weekend:


Saturday 9:00am at CFSC or 10:30am at CFMV


Sunday...11:00am at CFSC





The Nor Cal Regionals are coming up in June...please visit


To sign up as a volunteer or to help out in anyway. Thank you!






Some action from today's workout...


Photo (42)

We have window stickers if you are interested...



Workout for Tomorrow:



Deadlift some heavy objects



Team workout involving the rower, prowler, and a barbell that will last about 15 minutes.  



Remember, we will have our first official Saturday class at 10:30 this week!



The noon crew seconds before the workout... seconds after the pre-workout bathroom trips:




Blood Drive:


Please remember to sign up for our blood drive on May 2nd!!!!!










Workout for Tomorrow:



3 cycles of:

Front Squat 7 reps

Re-Rack then immediately 

Back Squat 7 reps 


7 SHOULD BE A STRUGGLE (Front squat should probably be the weight determinant)



Option A)   (as perscribed only please) 


Crossfit Games Open Workout 4 

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups 


Option B)


As many rounds as possible in 10 minutes of:

10 Box Jumps 24'

20 sit ups

5 Plate clean's @ 45#'s




Schedule question:

Do you want to see the 8am class every day???


As of now, the 8am class is only on Monday, Wednesday, and Friday. I started it as an experiment and it has grown into a very large class! I am always open to schedule changes if it makes sense for everyone. I just need feedback. This will officially begin the discussion of making it a daily class. Please post to comments with your response. 




Also, great classes today!!! There were some truly awesome performances and everyone did an excellent job pushing and supporting each other! So much fun to see.



CrossFit Games Open WOD #4

I know many of you want to do the Crossfit Games Open workout #4....we will program this as an optional workout for Thursday. 




Workout for Tomorrow:



Hang Power Snatch 1-1-1-1-1-1 




Crossfit.com Benchmark.... Helen 


3 Rounds for Time of:


Run 400 meters

21 KB Swings 1.5 pood 

12 Pull Ups


Done Helen before? Spice it up a bit..... Go 2 pood KB and Chest to Bar pull ups




Great workout today!


Much of the work we did today was more technically advanced. It was tough, especially considering it was all in one workout. Remember, build the foundation before you try and go crazy working a movement or weight that you are not quite ready for. I am all for everyone challenging themselves, but be smart about it. It is okay sometimes to take one step back to take two steps forward (this is not a license to go easy). I thought everyone worked themselves at the appropriate level today pushing their respective limitations. Nice work!




Coach Rick modeling the new shirts. Just to remind everyone, we have t-shirts that are for sale. I also have free window stickers for your cars if you are interested.

Photo (40)




Workout for Tomorrow:


Bent Over Row Heavy (stay tight, slight bend in the knee, pull from the floor to your rib cage. Try not to use any momentum)


Row 250 

20 burpees

10 Ground to overhead @ 185#'s

(Tim and Pat should like this one)


Rest 1 minute and repeat for a total of 4 rounds

These should be all out efforts!!!


Don't get all caught up in the way this guy breaks down the muscle's involved. Bottom line, your lifting a heavy object from right above the floor to your chest....has some functional application for sure.  


We will have a class every Saturday at 10:30am, in Mountain View, starting this week.



Awesome Saturday class in Santa Clara this weekend. A really fun class with a hard working group!



Warm up fun with the 4:30 class








The overhead squat demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.


Don't get to wrapped up in the picture, simply keep in mind that we want to keep that bar directly over our frontal plane (middle of our foot). 





Danny turned 29 on Friday...Happy Birthday!



Workout for Tomorrow:



75 GHD Sit Ups (sets of 15 or so rapidly)

50 Glute Ham Raises, slow and controlled


From Danny:



10 Rounds for time of:

7 pull ups
7 over head squats 95#
7 push press 95# 
Sprint 100 meter's or 20 double unders
This should be a pretty quick workout, have fun with it.