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33 posts from May 2011

05/22/2011

I hope that everyone had a great weekend!!!

 

Here is some action from Saturday's team WOD:

 

The champions... 

 Photo-120

 

Action shots:

Photo-122

 
Photo-124

 Photo-123


  

  

A very good read

 

A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism

 

http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#more-21418

 

 

 

For those of you who are interested. Each of the 6 regional workouts will be programmed at our gym soon.

 

 

Workout for Tomorrow:

    

Step 1) Find a partner to lift with 

Step 2) Grab all kinds of small, medium and large weights

Step 3) Warm up to a "starting weight"

Step 4) Every minute on the minute for 20 minutes go back and forth for 1 rep each only, increasing the weight by roughly 10lbs or so every minute. The movement will be a thruster from the floor. You must pick the weight up aka clean it, then front squat it, then push press it. This should be all one motion.

Step 5) Set a new record and help your partner 

 

 

Before you leave:

 

3    500 meter rows on the rower, your rest is how long it takes your partner to row.

 


 


Schedule for Tomorrow:

 

11:00am Team Workout with Sal in Santa Clara

 

 

 

05/20/2011

I hope that everyone had a great week of workouts at the gym!

 

Beat_the_streets

 

Tomorrow, we will be performing the Steve's Club "Beat the Streets Fundraiser" workout. Steve's Club is a non-profit organization that provides at risk youth opportunity by means of CrossFit and the CrossFit community.

"Steve’s Club and its participating members provide a national network of programs through which at-risk or under-served youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure."

This will be like any other Saturday workout at the gym. There is no financial commitment needed, just show up for an awesome team workout. If you would like to contribute to the cause, refer to the "donate" button on the left side of our website.

 

 

Schedule for tomorrow:

 

9am class in Santa Clara

10:30am class in Mountain View

 

Any one from either gym is welcome to attend any location.

 

 

Workout for tomorrow:

 

WOD

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24" box for everyone)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)

Scoring

Results are based on the time it takes to complete the workout. The fastest team wins!

 

05/19/2011

A big shout out to those of you who came in and accepted the challenge of today's workout!

 

 

 

Meet Jacob... He is the one to thank for the workout today...

PhotoJACOB

 

 

Some Curtis P. action from today:

Photo-119

 

 

Quick Note about Saturday:

 

You are all invited to come and participate in the team workout. We will make teams when you get here. 

No you do not need to donate. However Steve's Club is a great organization. 

Just come on in like any other Sat and hit up a great workout with great people. 

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

  

  



 

 

Workout for Tomorrow:

   

In honor of Tatiana's Birthday (Santa Clara 7am'r) 

 

Warm up to about 80% 1RM Snatch

 

Perform 1 snatch every minute on the minute at this weight for 15 minutes. 

Immediately after perform max snatches at that weight in 2 minutes. 

  

Jason, Jaime, and I did this today.

  

21-15-9 

DL 315 

Box Jump 30" 

 

Come on in and hit it hard!!!

 

 


05/18/2011

2 benchmark workouts in 2 days, no problem!!! Great job, everyone!!!

 

 

So, this is a little random... but until recently I have spent just about my entire life as a baseball player. A lot of people at the gym have been asking me about the down time in baseball and what players do to pass the time. I found a video online that pretty much sums it all up:

 

 

 

 

Beginning next week all Birthday Workouts will instead become Birthday Movement of the Day. So if you want Snatches or presses we can incorporate that somehow in to our workout that day.

 

It has become extremely challenging to program around all of the Birthday Workouts we have had lately. Don't worry they will still be great workouts for your Birthday's

 

 

Please remember that this Sat our 9:00 and 10:30am classes will be a special workout for Steve's Club. Please join me in donating to a great cause.

 

 


Workout for Tomorrow:

 

Jacob's birthday workout (comes in at noon)

 

Whole workout done with 30lbs vest/body armor 

    
1mile loop run
25 curtis p's 95/75 (http://mtnathlete.com/subpage_details.php?subpage_ID=267&page_ID=14)
25 kettle bell presses per arm 1.5/1 (25 left/25 right) (http://mtnathlete.com/subpage_details.php?subpage_ID=106&page_ID=14)
25 strict pull-ups
sled pull (to the street and back)
25 burpees
1mile loop run

 

Ok now before 80% of you don't come in, here is some other things to add.

 

There will be a 40 minute total cut off to this workout. With that said, when 30 minute's hits if you are still performing a task you can immediately stop that task and finish out your 1 mile run with the goal of completing it in less than 10 minutes. 

 

We will scale the load and reps of this workout for your individual needs. 

 


 

05/17/2011

Check out this home workout attempt! Thanks for the video, Tom!!!



My favorite part is the dude that takes off his watch and throws it!

 

 

Nutrition and Performance:

 

Cool article about how tennis player Novak Djokovic eliminated gluten from his diet. His fitness got better and his performance improved. Just another example of how important your diet is to your health and fitness. Thanks Miles for the article!

http://sports.yahoo.com/tennis/blog/busted_racquet/post/Is-Novak-Djokovic-8217-s-new-gluten-free-diet-?urn=ten-wp70

 

 

Awesome whiteboard pic... This was about as busy of a day as we've had in the gym. I'm pumped that so many of you took the challenge of today's workout!

Photo-116


The noon crew wiped out after the workout...

Photo-117

Mike knocked out after the workout...

Photo-115
  

 

Workout for Tomorrow:

 

Pick a Heavy Press and work it

A few Choices:

Weighted ring dips

Bench Press 

Shoulder Press, Push Press, Jerk

HSPU

Ring HSPU

 

"Grace"

 

30 Clean and Jerk's for Time @ 135/95 

I want the weight to be challenging! If you are not Rxing the workout, it should take between 6-8 minutes. If you are doing it at 135, anything under 2 minutes would be legit.

 


 



 




05/16/2011

Another great heavy lifting day! There were A LOT of PR's!!! Great job working with each other and pushing those limits!!!


 

A BIG 6:30 class hitting up a whole lot of heavy lifting awesomeness:

Photo-112

 

Robert got his first muscle up!!!

Photo-113
 

 

Workout for Tomorrow:

 


Michelle's birthday Workout 

 

Also one of my favorite workouts

 

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. Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories) 


 

STEVE'S CLUB BEAT THE STREETS FUNDRAISER

 

 

What is Steve's Club? 

 

Our Mission

"Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure."

Steve's Club National Program is a member-based 501(c)(3) for at-risk youth fitness.

Our Vision

Imagine a country where kids grow up valuing fitness and nutrition, where youth from disadvantaged backgrounds are given the opportunity to improve their health, fitness, and personal development.
 
Teens from tough neighborhoods and difficult family lives choose to be involved in fitness, sports, and other positive outlets instead of drugs, gangs, and violence. After school, they go to their local gym (CrossFit Affiliate) where they sweat alongside other members of their local community - firefighters, lawyers, doctors, businessmen, soccer moms, etc. 

CrossFit offers a positive framework and community to help at-risk youth grow into stronger and healthier individuals- both physically and mentally.  Working out and eating well become second nature, and they learn life lessons in a supportive environment - discovering what they're capable of, pushing themselves to work hard and strive for something greater.

CrossFit changes lives, but these changes happen on the individual and local level. We hope to reach these kids by offering free or subsidized access to fitness in their own neighborhoods.

Personal health is a strong platform for future development; by giving them the right tools and encouragement, we can make a difference in the lives of individual kids and begin to create change on a larger scale. The future of America rests with our youth.

 

 

 

I have personally been a fan of Steve's Club since day one. I know Steve personally and he is an extremely good guy. 

 

 

Please check out the link to the left if you would like to donate to the Beat the Streets Fundraiser. 

 

 

There will be a workout on May 21st at Crossfit Santa Clara....Below is the workout. 

 

 

WOD AND RULES

WOD / Rules

Rules

Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).

WOD

Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24" box for everyone)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)

 

 

 

05/15/2011

One of the many life lessons taught through CrossFit:


Squats performed while intoxicated, in designer jeans, can lead to this...

Photo-111
One of our members found out the hard way this weekend. Hope that they had a backup pair handy.

 

 

 

Nice picture of the Saturday class recovering after a tough workout:

 Photo-110
 

 

 

Workout for Tomorrow:

 

Front Squat Heavy Singles

 

Theo's Birthday Workout

 

He will be turning 29, so I would like to incorporate a few movements adding up to 29 reps.

 

4 Rounds for time of:

 

7 deadlifts at 225/135
7 kettlebell swings at 2pood/1.5pood (russian style)
7 toes to bar
7 ring dips
1 200 m run

 

Points of performance:

Deadlift: Weight in your heels, your back is flat aka good lumbar extension, shoulders over the bar. Stay tight and use your hamstrings!

Kb Swings:

Use your hips!!!! Set up is similar to the deadlift, stay tight, drive through your hips by squeezing your butt not by using your arms.

Toes to bar:

Again use your hips to kip your legs up. I also like to bend my arms a bit to make it easier to touch. Additionally stretch out your hamstrings well, this will help. If you have to, switch to singles but keep moving.

Ring Dips:

Always keep the rings in tight, try and kip your body out of the bottom by driving your knees to your chest and then rapidly kicking down to generate force.

Run:

Have fun on it!

 

 

Tomorrow's workout will be hosted in Santa Clara at 11am. I hope everyone is having a great weekend!

 

 

  

 

Workout for Tomorrow:

 

 

 

Sunday Team Workout with Sal

 

 

q

05/14/2011

It has been a great week! I can't wait to finish it off with an awesome class tomorrow! Bring a friend if you'd like.

 

 

Schedule for the weekend:

 

Saturday:

 

9am in Santa Clara, 10:30am in Mountain View

 

Sunday:

 

11am in Santa Clara

 


 

 

Picture of the 4:30 class running into the "FUN ZONE" yesterday:

Photo-109

 

 

Workout for Tomorrow:

 

After warming up well

   

10    100 meter sprints 

 

Max Rounds in 5 minutes of:

 

5 Push Ups

7 Box Jumps

 

Rest 1 minute and repeat