July 18, 2011

Hey guys. Please note that both our Santa Clara and Mountain View blogs have moved to:




Please bookmark this and use this as your daily blog to find out our workouts.


July 17, 2011

On a go and need a snack? 


Ashley and I made these this week and I absolutely love them. I doubled the recipe and it was a perfect amount to make. 

Try them out!


Primal Energy Bar Recipe:



1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut

1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top



  1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
  2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
  3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
  4. Add vanilla extract, honey and sea salt. Mix thoroughly.
  5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
  6. Add whole egg and mix thoroughly.
  7. Fold in blueberries/cranberries.
  8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
  9. Cook in a preheated oven at 325 degrees for 10 minutes.
  10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
  11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
  12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutrition Information:


Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:

Calories: 184

Fat: 15.4 grams

Carbohydrates: 6.4 grams

Protein: 7.5 grams

And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!

Calories: 2,206

Fat: 184.3 grams

Carbohydrates: 77.2 grams

Protein: 90.1 grams

That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein. A pretty decent Primal balance.





Workout for Tomorrow:


Heavy Sets of 3 Back Squat 


3 rounds for Time:

20 wall ball shots

10 burpees 





I am so Sorry....I posted on our new website last night instead of this one.




Sunday Class has been changed to 10:00am




The 9:00am Crew buddy carrying a barbell






July 15, 2011



Our new website should be up and running by Tomorrow!!!


I am really looking forward to debuting it mainly because of its functionality. All of our Facebook/Twitter/YouTube and other social media will be integrated. My goal is for you guys to use our website as a forum to chat with each other, network and ultimately make new friends. 


Jaime should have it done by tonight....(putting a bit of pressure on him now). 


Speaking of Jaime. Jaime also created a new shirt for the Crossfit Games. Here is a sneak peak. (I always feel really really goofy having shirts like this made...Jaime insisted people would like them for the Games). I truly appreciate the support.


Khalipa-Front Khalipa-Back




Workout for Tomorrow:


Something I make up at 9:00am 



July 14, 2011

The 6:30pm classes are getting a bit crazy and we realize this. Currently we have 3 instructors, we are going to add another to make 4. I always want you guys to feel like you are getting the attention you deserve. Do not worry, we will be making adjustments starting next week. 


Please remember Fiesta Friday is Next Friday the 22nd



Question for you guys:


If you could see any new class time be added to the schedule what would it be? 




A few ways to sub the push up and hand stand push up. 

A quick note about the HSPU.....please remember the tripod position. Your head should slightly go in front of your arms, your elbows should stay inside giving you more power out of the bottom position. 




Workout for Tomorrow:



Shoulder Press 1-1-1-1-1 (heavy!!!!!)



Max Rounds in 10 minutes of:


Run 200 meter's

10 Box Jumps 24"

5 One arm DB Thruster (right)

5 One arm DB Thruster (left) 

10 Box Jumps 24"





The 6:30pm classes at CFSC

July 13, 2011

 Great work on Jackie today! 




Declan showing us what happens after a few weeks off in Ireland (maybe a few too many pints as well).



The 6:30pm on ramp group. Please feel free to bring in a friend and let them check out our program. 



Karo has a few words about how to use the GHD for mobility.






Workout for Tomorrow:




As many rounds as possible in 3 minutes of:


5 clapping push ups

7 KB swings @ 2 pood


Rest 30 seconds and repeat for a total of 4 rounds


Immediately after all 4 rounds are up hold a hollow rock for max time. 





July 12, 2011


Regular Grip:

Hook Grip



Why the Hook Grip????

  • Start With The Thumb — and pointer finger “hook” part of your hand by gripping the bar.
  • Tighten the thumb down – around the bar.
  • Wrap Your fingers — starting with the pointer finger down around the bar, covering your thumb with as many fingers as possible.
  • Squeeze – to get max strength/tension and strengthen the grip

    The Hook Grip is good because:


    It allows you to have an awesome grip on Snatches and Cleans without "death gripping the bar." Death gripping often times will lead to an athlete pulling with their arms due to the increased tension and not using there hips as effectively. With a hook grip it is almost impossible to death grip the bar, your grip is secure but relaxed.

    It will also allow your grip to not burn out as bad while doing high rep lifting that is extremely grip intensive. Since the "hook" gives you added holding power, your grip is less taxed. 


    The hook grip is uncomfortable at first. I hated it for years! Give it a legitimate shot for 2 weeks and you will never go back. You will begin to PR your Olympic lifts and realize just how valuable it is. 

    If I didn't sell you on the hook grip this will.

    I was having lunch with an Olympic weight lifter who went to the Beijing Olympics about a year ago. I asked him about the hook grip and if he preferred it (at the time I was anti hook grip). His response sold me forever.

    "Jason, in the Olympics you have athletes from all over the World. Every team lifts slightly different in terms of technique. The one thing that every single lifter does do however is the hook grip."

    I was sold right there.....it must work was the answer I had.





    Need to get an extra Ab workout at Crossfit????

    Did I mention this happened twice to him in the same workout.....but yes folks he finished the workout!





    Workout for Tomorrow:



    Front Squat your body weight 50 times in as few sets as possible



    Benchmark Wednesday's



    For time:

    Row 1,000 meters

    Thruster 45 pounds 50 reps

     30 Pull-up






    July 11, 2011

    Fiesta Friday July 22nd at 6:30pm!


    Similar to our last Fiesta party we will have taco's catered. For those of you who are on a paleo (ish) diet we will have lettuce wraps instead of tortillas. 

    The trainers and I love what we do and are super appreciative that you allow us to do it for a living. Fiesta Friday is like a member appreciation party....thank you for being a part of our community




    There will be an additional class tomorrow at 10:00am



     Kenni reppin a Handstand Push Up on Half Dome



     Abel finds the best resting position possible







    Workout for Tomorrow:

    Run 1 mile

    25 Push Ups

    25 Power Snatches @ 75#'s

    25 Push Ups

    25 Power Snatches @ 75#'s

    Run 1 mile





    July 10, 2011

    I hope everyone enjoyed there weekend. 

    Congratulations to Chad, Tony, and Jose for completing the Crossfit Level 1 course this weekend.



    I was once again reminded this weekend on how challenging it is for all of our athletes to get exposure to all of the movements in Crossfit. It is extremely challenging for me to know when someone will come in and program a movement they have yet to practice. With that said please let me know if you want to practice a movement that you have never done before, for example the snatch or Muscle Up.




    Workout for Tomorrow:


    Every minute on the minute for 15 minutes perform 1 clean and jerk....this weight should be heavy and challenging.



    3 Rounds for time of:


    20 SDHP's @ 95#'s (Aaron's Birthday tomorrow and he loves these)

    20 Push Press @ 95#'s 


    A nice little pull and push action





    Stole this from Crossfit One World, I visit there blog regularly and really liked what the author (Alex) had to say.


    Today somewhere in America, a patient will be rushed to a hospital’s emergency room (ER) after complaining of the worst headache of her life. She is in her 30s, young, slender, in shape, free of drugs, and avoids smoking or alcohol use. During the initial assessment in the ER, she quickly loses the ability to speak. Immediately a code grey is called and the patient is rushed to a CT scanner, where they see a huge MCA aneurysm. A neurosurgeon is summoned and immediately the interventional radiology (IR) team is brought in to attempt to clip the aneurysm. Unfortunately the patient’s aneurysm is unreachable through a clipping so this neuro-radiologist who fellowed as a neurosurgeon converts the multi-million dollar IR suite into a very sterile high functioning operating room (OR). The aneurysm is then coiled, secured and the patient is then taken to the intensive care unit (ICU) where she will spend the next two to three weeks avoiding a very life threatening vasospasm window. ….

    This is the bad ass American Health Care system in action at its best. Every day there is a car accident, a gun shot wound, a septic patient, a heart attack needing a balloon pump and and an open heart surgery. There are strokes that need fixing and holes that need patching. There are doctors, nurses, pharmacists, nurses aids, janitors, pharmacy techs, and secretaries, who all play a role in saving hundreds of lives on a daily basis. This is our health-care, this is tertiary care........

    What it is not.......

    It is not a health-care system that is proactive. It is not a system that fixates on preventive medicine. It is a system that waits until you are suffering before it intervenes. Diabetes II, ischemic strokes, heart attacks, coronary artery disease and high cholesterol are all preventable diseases, yet, millions of people will die this year simply because they could not put a handle on the very serious precursors to death.

    • 18.8 million Americans were diagnosed in 2010 with diabetes. 74 million are in the pre-diabetes stage.
    • 174 million dollars was spent in fighting diabetes alone.
    • One in three Americans are diagnosed with high blood pressure.
    • 74 million dollars was spent in treating high blood pressure.
    • 25% of Americans have pre-hypertension.
    • 16.3 million suffered heart attacks or an angina attack.
    • 7 million strokes were reported

    Currently America spends 16.9 percent of the GDP on what it believes to be health-care, and it is estimated to reach 49% by the year 2082. While most people feel the need to pay for the best product possible our health care system was ranked 37 by the World Health Organization (WHO), and many who argue against the reliability of this ranking can only go as high as 15 in value. It seems that our solution is always based around placing more money on top of a faulty foundation, when easier, economical and practical solutions would fix the base of the problem.

    It is not uncommon for our leaders to complicate an issue that has stupefied them, and it looks like this trend continues. If you have ever read the bookSuperfreaconomics, you’ll remember a chapter where the author’s discuss the invention of the seat belt. I suggest you read this book, if you haven’t done so, but by using data, the author’s were able to show a trend and a decline in trauma related deaths. As you all know from CrossFit, weights and times will never lie to you. As emotional and convinced you are in believing you can thruster 245, the truth shows itself when you put the numbers on the bar and attempt the lift.  It seems that this premise holds true in the outside world and those numbers (statistics) observed by the author's, proved just how crucial it was to implement a seat belt law, as well as educating both adults and children, showing an increase in seat belt use while correlating a decrease in deaths resulting from automobile accidents.

    Another example, of preventive medicine at it’s finest was witnessed with the strong campaign issued against smoking. While smoking continues to show a face in health related diseases, the truth is those times of Joe Camel being cool is no longer the case. A time when lighting up was cool daddy-o, is as cool now as using the word daddy-o. The decline in smoking, is seen in the following graph, which was published by the CDC.


    Another win for the preventive medicine and education campaign.

    Now fast forward to 2011 and our current pandemic attack.


    Yet, the solution is as simple as the fight against cigarette smoking was and our government fails to realize it. Preventive Education is key. Understanding that the sugar, cigarette, pharmaceutical and wheat companies are heavily invested in this fight is important. Realizing that despite what those organizations tell you, the only way to achieve the best quality of life is through proper diet (ketogenic or paleo), exercise, and the cessation of smoking. It is something that you as an individual need to know, and pass on to others, most importantly, your children.

    This is where Crossfit OneWorld shows true interventions, with a daily intense exercise program, and a complete nutritional modification, that has shown true results over time. The trainers are all here to help you achieve your goals. One World provides a community of people who understand that what looks like dieting to others is a lifestyle change to us. It allows for peer motivation and in doing so, promotes true health changes. This is the purest form of health care one can have, and the only thing you have to do is show up, ask us questions, and choose the pain of discipline rather than the feeling of regret.

    I am fortunate enough to have the Crossfit One World blog to open this forum to discuss what needs to change in order to keep you “healthy”.

    Diet and exercise is the only answer. 

    July 09, 2011

    Wow, we had a lot more member's particiapting in the Level 1 Cert this weekend than I thought. Pics to come asap! 


    Workout for Tomorrow:


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



    Don't worry....tons of photos and a new blog coming by Monday or Tuesday.