« April 2011 | Main | June 2011 »

33 posts from May 2011


Huge shout out to Howard's daughter who is on the front page of ESPN W's website!!!!! Please check this out. Her story has touched people around the world. Very inspiring!






This is how Ivo rocks the handstand pushup... 'Nuf said:






Ankle mobility issues can cause a lot of issues upstream...check out how to improve your range of motion. 






Workout for Tomorrow:



1 round every minute on the minute of Cindy 

Cindy is:

5 Pull Ups

10 Push Ups

15 squats

This should be very easy to complete and almost be a warm up for some of you.


10 rounds for time of:

 3 Burpees

 7 Box Jumps





Today was a blast seeing over 25 of you come in and do the hero workout!!! 




Some of the crew in action today:




Just a funny video....let's not try and get too serious at Crossfit.





Workout for Tomorrow: 



10 rounds of:

5 Glute Ham Raises (do not attempt until hamstrings are warm)

3 Front Squats at 225#'s or heavier if 225 is not a challenge


This should be done casually, not fast. 


Regional Workout #1


For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters


Can't do a HSPU? We will find you a challenging sub.


This workout should take less than 10 minutes!


Tomorrow, there will be only one class only at 12:00pm (in both Mountain View and Santa Clara). We will do a hero workout in honor of Memorial Day. Come on in and have a great time on your day off of work!!!




Duck-walk high fives all around at the 4:30 class last Friday:




The Workout will be Whitten in honor of Captain Dan Whitten. 



Dan Whitten
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

First posted December 12 2010
Five rounds of:
  • 22 Kettlebell swings, 2 pood
  • 22 Box jump, 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots, 20 pound ball
For Time




I Hope everyone is having a great Memorial Day Weekend.


Please remember that we will only have one class on Monday at 12:00pm.



Workout for Tomorrow:



Team workout designed by Sal





Hip Extension! Faisal sent this to me, notice...no excess squat or arm movement, just violent hip extension. 


I Hope everyone is having a great Memorial Day Weekend.


Please remember that we will only have one class on Monday at 12:00pm.



Workout for Tomorrow:



Team workout designed by Sal





Hip Extension! Faisal sent this to me, notice...no excess squat or arm movement, just violent hip extension. 




Please remember that on Monday we will only have a class at 12:00pm in observance of Memorial Day. 


10:30 am class on Saturday... Come get some!


Quick additional note about Fish Oil that I forgot to mention and was brought to my attention:


Fish Oil can go rancid.   If the oil is dark in color, meaning dark yellow then the oil is considered rancid and will actually raise bad cholesterol levels and your defeating the purpose.  It should be a light straw color, to clear and thin in consistency. This also goes for Flax seed oils as well.  If you take the gel pills, then one should break one open from time to time and check the color and efficacy of the oil to make sure that it's not bad.  

Many places store fish oil for a long time before you actually get it, check the quality of your fish oil. 




The Crossfit Games Regionals have begun....next weekend our team will be competing as well as a few individuals. To purchase tickets please visit http://games.crossfit.com/regionals/tickets/77


They are only $25 for the weekend. 


If you would like to volunteer please let me know asap.



 Reebok Crossfit Games Australia Regional 



Workout for Tomorrow:



I did this one a few days ago and just cen't resist letting you guys try it. 


1 minute on 1 minute off for 5 rounds of:

5 SDHP's

5 Thrusters @ 95#'s


Yup, thats right....just 5 minutes of work. Come in and hit it hard, go home happy, and chow down on some good Saturday cheat food. 




The max height box jumps were awesome today! Impressive work going out of your comfort zones. That is not an easy one to do for a lot of people. Great work!

Brian... Almost, Daniel... no problem, Robert.........................




Jason's take on fish oil:


Why fish oil?


First off all, fish oil is one of, if not the only supplement that all doctors recommend. It is very rare to find any negative comments associated with fish oil. Given the fact that it thins your blood fish oil should not be taken before surgery for a few weeks or before deployment. 


Fish oil, made from the tissue of oily fish-such as salmon, tuna, mackerel, herring, lake trout and sardines-has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia.


Good for the heart

Consumption of dietary fish or fish oil supplements can lower triglycerides-a certain type of blood fat-and increase "good" cholesterol, while slightly thinning the blood. All of these factors help reduce the risk of heart attack


Reduce inflammation

This is perhaps one of the most valuable benefits of the Omega-3 fatty acids found in fish oil, as inflammation is associated with many serious diseases. Heart diseasecancerautoimmune diseasespsoriasis, and Alzheimer's, for example, are characterized by increased levels of pro-inflammatory markers. Omega-3 fatty acids from fish oil reduce inflammation by preventing production of pro-inflammatory signaling molecules. This may help to prevent serious illness associated with inflammation. 



There are many other reasons to take fish oil, these are the two that I thought were most interesting for you guys. 



Here are a few simple rules to follow in order to choose the highest quality fish oil supplement:

- The fish oil must contain Omega-3 fatty acids, not just "fish oil." Remember, it is from the Omega-3 fatty acids that we receive health benefits.

- The supplement should list the total amount of EPA and DHA on the label. You want to get a supplement where the total of the EPA and DHA adds up to the total amount of oils in the product. If there is only 350 mg of Omega-3 fatty acids but the capsule is 1,000 mg, what kind of oil makes up the missing 650 mg? The closer to the overall capsule size, the better.

- The oil should be pressed only from the flesh of the fish. Some supplements are pressed from heads, tails, or internal organs. You wouldn't eat these parts on a fish if you were obtaining your Omega-3 fatty acids via the food source. Thus, you shouldn't want a supplement made out of the inedible parts of the fish either.

- The fish used for the oil should be health screened and disease free. This means the manufacturer needs to know where their fish is coming from and must assess the fish before including them in their processing plant.



I have read and heard all different number's in regards to how many grams you should take. Basically their is no risk factors associated with fish oil up to about 3000mg or 3g. Keep in mind this is 3g of epa, dha....not the fluffer fish oil.

Their are many different brands to choose from. Try and pick one that follows the guidelines above, however I believe any fish oil is better than no fish oil at all. Their are liquid and capsule options, both work well it really depends what you like. The liquid can sometimes taste nasty and leave a lingering slimy feeling in your mouth. The pills can sometimes cause burps especially if you do not take them with food.



Jumping lunge action



Workout for Tomorrow:


We will be lifting heavy tomorrow. The movement will be decided in class.



Jumping Pull ups

Wall Ball shot



This video has been up on our site before, but I have to put it up again. I still can't believe how unreal this dude is... Oh ya, he was 19 when the video was made.





Reminder... Memorial Day Schedule: 


12pm class only!




Efficiency and the kipping pullup...


Today, I worked with many of you to stay more compact in your "swing" in the kipping pullup. Below is a picture of an inefficient position when loading... Keep working to correct this, it will pay off in the long run!



The dolphin kick....tighten it up!

If you take a look at the above picture you can notice that Blair's spine is in a pretty over extended position. Not only can this cause back pain and possible injury, but it is also pretty inefficient, especially in regards to speed. 

It's easy to develop a dolphin kick....you are working your ass off to get your first pull up and swinging your legs back seems to get you more momentum. In the long run lets really try and tighten up this kip. Movement such as this is distributing our enegry in directions we do not want to go. Try and tighten up your kip by having a friend hold their hands out in front of your stomach and lower back, swing but do not touch their arms. In the beginning this will seem much more challenging, overtime it will become much more easy and a lot faster. 



Workout for Tomorrow:



Find a new 1 Rep Max Height Box Jump



As many rounds as possible in 20 minutes of:


Run 100 meter's forward

10 Jumping Lunges (1 is 1) 

Run 100 meter's forward back to the start

5 Hang Power Cleans @ 135#'s (from your thigh to your shoulder...no squat) 

Run 100 meter's backward (I know it seems stupid, but in life you defenitely may have to run backwards)

10 Jumping Lunges (1 is 1)

Run 100 meter's backwards back to the start

5 Hang Power Cleans @ 135#'s

1 Prowler Push 



Tomorrow is Dana's Birthday! Happy Birthday, Dana!!!!!

Titan, the gym dog for the day...





SCHEDULE FOR MEMORIAL DAY at CrossFit Mountain View:


12pm workout in Mountain View.


12pm workout in Santa Clara.


This upcoming Monday we will have 1 class only at 12:00pm. The workout will be one of the "hero" workouts from Crossfit.com. Come prepared to work hard!







CrossFit Games Nor Cal Regionals
Fri, Sat & Sun: June 3, 4 & 5

The Arena at the Santa Clara County Fairgrounds
344 Tully Rd. San Jose, CA





Crossfit Santa Clara is sending 2 individual athletes and a team to the Nor Cal Regionals. The regionals are step 2 in the qualification process to the Crossfit Games held in LA at the end of July. The top 3 male and female athletes in addition to the top 3 teams will move on. 


This year's regional event will be held at the Santa Clara County Fair Grounds, with good food, beer on tap and lots of room to pitch a shade maker and hang out with CrossFit people from all over Nor Cal and Hawaii. If you've never been to a CrossFit Games event, you NEED to be at this event - it is a blast and you'll meet tons of very cool people. You'll also get a chance to see our athletes go head to head against some of the best CrossFit athletes and gyms in the world.

So, get your folding chairs, shade makers and coolers ready! This will be 3 days of fun and partying in a cool CrossFit world.

Get your spectator tickets here: TICKETS

More information on the Games: Nor Cal Regionals





Workout for Tomorrow:


Spend at least 10 minutes on the Pull Up..what type?

Strict Pull Up, Kipping Pull Up, Butterfly Pull Up, L-Pull Up



Dana's Birthday Workout:


For time: 

30 OHS 95/65
30 ft overhead carry of the bar
30 KB swings 1.5/1 pood

20 OHS 
20 ft. overhead carry 
20 KB swings

10 OHS 
10 ft. overhead carry
10 KB swings



Great effort today! Our gym is improving dramatically and it is really showing with the highly technical movements and heavy weights. It was an absolute blast all day!!!



This is one of the most badass comebacks I have seen! I love this stuff!!!! Very inspirational video:




The 4:30 crew cheering each other on during the rows... Great stuff!!!!



Workout for Tomorrow: 


#1 Annie


Double Unders

Sit Ups 


This should take about 5 minutes tops




Box Jump 24

Sumo Deadlift High Pull @ 95#'s

Push Press @ 95#'s