07/08/2011

Schedule for this weekend:

 

ALL WEEKEND CLASSES WILL BE HOSTED IN MOUNTAIN VIEW!!!! Santa Clara is closed for a certification course.

 

Saturday:

9am and 10:30am classes

Sunday:

11am team workout

 

 

Deadlift Fail! Don't show the guns post deadlift, OR ELSE!!!


 

 

 

Crossfit San Jose is having a re-grand opening on July 16th. They will be hosting a team competition as well. If you are interested please let Jaime know asap (jaime@crossfitsantaclara.com)!!!!!

 

 

 

 

 

Another great effort all around!!! You guys really got after this one today!

 

Photo-2

 

 

 

 

 

Workout for Tomorrow:

  

 

Deadlift 2-2-2-2-2-2 (Heavy)

 

400 meter row repeats 

 


 

 

07/06/2011

GREAT WORK TODAY!!!! 

 

These benchmark days have been great so far! For many of you today, I had you try heavier weights than you are used to.

 

The reason is, I don't want you to be in the habit of seeing a movement, such as high rep clean and jerks, and say that "I always do this weight." As long as you can move safely and efficiently, keep trying to work a bit heavier. A great goal for many of you would be to do our workouts at prescribed weights. Keep working to challenge yourselves and you will get there.

 

 

 

HOW MUCH WATER DO YOU DRINK EVERYDAY?????

 

It is hot! STAY HYDRATED!!!

(PRE-hydrate, don't just rehydrate!)

 

 

Glass-of-water



 

 

Things we are working on as a gym:

 

Getting a new website that is more interactive and community based.

Getting a new and larger facility for CFMV.

Getting a new larger facility for CFSC.

Getting in new badass T's for the CF Games. 

As always, finding new and innovative ways to get you guys more fit.

 

 

 


 

 

 

Workout for Tomorrow:

   

Run 200 meters 

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Squats


 

Perform the above sequence (should take about 2 minutes)

Rest 1 minute and repeat for a total of 5 rounds 




07/05/2011

First of all, my appologies for the funky blog action over the last few days. I was out of town and had no computer...

 

The 4th of July Crew...

AWESOME!!! WISH I WAS THERE!!!!!

Photo-153

 

 

 

Class schedule additions:

There will be a couple additions starting next Monday 7/11. We will try these out for now. I am always willing to expand the schedule as demand dictates.

 

My thoughts:

The first classes we will add is a 9:00am (possibly 2-3 days a week). I am not sure which days yet, possibly Monday, Wednesday, and Friday. I will confirm...

The other class we will add will be a 3:30pm class. I may make this an everyday addition, but again, I will confirm later this week.

 

YOUR REACTIONS...

I want to know how you all feel about the changes. I know 2 or 3 of you want a 6am class. It is on the back burner for now. If more people continue to show interest, we will consider adding it.

 

 

 

Say goodbye to Jeremy (for now)...

He is going to be living in Peru for a couple of months. Jeremy was one of our first members in Mountain View and has been a huge part of our community! We will see him again soon. Good luck!

Photo-152



 

Workout for Tomorrow:

 

 

In keeping with Benchmark Wednesdays...here it is!

 

"Grace"

 

30 Clean and Jerks @ 135/95# 

 

Yup that's it guys....we will obviously do some supplemental work but Grace is our focus....COME IN READY TO CRUSH THIS.

A good time would be sub 3 minutes, a great time would be sub 90 seconds. 

 


 


Schedule for this Week:

 

Tuesday only we will be adding a 10:00am class this week.

Saturday and Sunday we will be closed for a Level 1 Cert....classes will be moved to Mountain View.

 

 

 

Why Hollow Rocks?

 

We hit up hollow rocks quite a bit. Why? Hollow rocks are amazing for developing core strength but more importantly developing an awareness of "the position." "The position" is simply were you are locked and ready to go. Your rib cage is down, your abs are tight, lumbar curve is in extension but not over extension and you are braced and ready to lift. This position should be maintained on everything we do in Crossfit from a Handstand Push Up to a heavy back squat.

Is the Hollow Rock extremely hard for you???

If you answered Yes....work it more on your own. Keep in mind that if holding a good position (hollow) on the floor is so hard for you, how can you possibly maintain it while under load????

Just  a thought....

 

 

 

 

  

Workout for Tomorrow:

 

Step One:

5 Rounds for time

7 Toes to Bar

7 Ring Dips

 

Step Two:

5 Rounds for Time:

7 Push Jerk's @ 135#'s

7 lunges with the barbell on your back

 

 

 

Saturday and Sunday we will be closed for a Level 1 Cert....classes will be moved to Mountain View.

 

 

 

Why Hollow Rocks?

 

We hit up hollow rocks quite a bit. Why? Hollow rocks are amazing for developing core strength but more importantly developing an awareness of "the position." "The position" is simply were you are locked and ready to go. Your rib cage is down, your abs are tight, lumbar curve is in extension but not over extension and you are braced and ready to lift. This position should be maintained on everything we do in Crossfit from a Handstand Push Up to a heavy back squat.

Is the Hollow Rock extremely hard for you???

If you answered Yes....work it more on your own. Keep in mind that if holding a good position (hollow) on the floor is so hard for you, how can you possibly maintain it while under load????

Just  a thought....

 

 

 

 

  

Workout for Tomorrow:

 

Step One:

5 Rounds for time

7 Toes to Bar

7 Ring Dips

 

Step Two:

5 Rounds for Time:

7 Push Jerk's @ 135#'s

7 lunges with the barbell on your back

 

 

 

07/04/2011

I hope everyone enjoys there 4th of July.

 

 

Schedule for Tomorrow:

 

#0160;

 

We have one class at 10:00am 

 


 

Workout for Tomorrow:

 

This is from Crossfit.com and fits in well with our programming, come in and hit it hard for Scott Morrison.

 

 

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

ScottMorrisonHero_th.jpg

Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

07/03/2011

 

The Reebok Crossfit Games now have an add on a building directly under the flight path to LAX. Wow how things have changed when I first got in to Crossfit. 4-5 years ago things were a lot different, Crossfit was a super underground community and we became one of only a few affiliates in the Bay Area....now there are tons.

 

 

LAXApproach2011ReebokCrossFitGamesRoofBillboard

 

 

 

Workout for Tomorrow:

 

Team workout with Karo at 11:00am in Santa Clara

 

 

07/01/2011

 

UPCOMING SCHEDULE:

 

Sat:

 

10:30am 

 

Sun:

11:00am in Santa Clara only

 

Mon:

10:00am only  

 

 

 

Workout for Tomorrow:

 

 

It will be made up on the Spot

 

 

 


06/30/2011

Upcoming Schedule for this weekend:

 

Friday (tomorrow):

Normal schedule


Saturday:

10:30am class in Mountain View

 

Sunday:

11:00am Team Workout in Santa Clara only

 

Monday (4th of July) 

10:00am only in Mountain View

 


 

Russ benching 315# for 6 reps like it's his job!

2011-06-30_18-13-58_658

 

 


Workout for Tomorrow:

 

   

Mobility and stretching 

 


Perform the following for time:

 

Row 500 meter's

30 Toes to Bar

20 Deadlift's @ 225 (unbroken for sure)

10 HSPU's

 

Rest as needed and repeat.


 


 

06/29/2011

Benchmark day 1 in the books! Great job for those of you who came in and got after it today. Remember these workouts and record them. You will see these again.

 

 

 

Justin got his first muscle up!!!!!! (Plus a bunch more)

Photo-78

 

10,000 burpee penalty for the "Chalktastrophe" the other day from the 4:30 class (thanks Tom for naming the incident)

Photo-79



 


 

 

Workout for Tomorrow:

   

 

PRESSES OF ANY KIND...

Bench Press (yup I know I know we never bench). 

    

Presses in any direction will improve your overall pressing strength. Plus you never know when you may get stuck under a car or have to push a bully away....benching can help. Not to mention for those of you who care it is beach season. 

    

 

Complete max reps of a clean and jerk in 1 minute, immediately after the minute is over hold a hollow rock for 30 seconds....rest 1 minute and repeat for a total of 5 cycles. 

The penalty for breaking the hollow rock in the 30 second time frame is 1 400 meter run. The runs (possible runs) are to be done after the workout is over. 

 

The weight should be challenging but movable. 


 


I'll explain why I put this video up in class