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30 posts from November 2010

November 30, 2010


We put our rope up!


I hope you guys all enjoyed today's workout. It's funny, the harder the workout, the more complaining I get from you guys....but then the more of you that show up??? I think you guys are addicted.




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The On Ramp Crew

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The Power Lifting Class (Brian was doing a drop set...the face is priceless)

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Eduardo is visiting us from Chile if you see him around say hello

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Workout for Tomorrow:



Lift Heavy Objects from the floor to a standing position....aka...Deadlift in sets of 3 for 5-7 work sets



4 Rounds of:


Max Ground to Overhead in 1 minute 

Rest 30 seconds 

Max KB Swings in 1 minute 

Rest 30 seconds 



These are all out efforts, when I do these types of workouts I do my absolute best on the first set and work my ass off to try and get close to that for each round after.


November 29, 2010

Please keep in mind that we have new shirts upstairs.


Tomorrow we have a 9:00am class as well as a 7:30pm Power Lifting Class.



Some ring row action

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The kid's class after some superman holds 

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Workout for Tomorrow:



Going a Bit Long! Please make up your squats if you did not do them today.





Six rounds for time of:
Carry 50 pound sandbag 400 meters (You can sub a 25# plate)
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps


Thought we would put in one of the Crossfit.com Hero workouts. I did this workout on the day it came up...very challenging! 



November 28, 2010

Normal Schedule Tomorrow



Officially Level 1 Certified:



Above we have Jojo (Miranda HQ staff) Chase, Mickey, and Max


Congratulations for passing your Level 1 test!!!!



Workout for Tomorrow:



The Focus:


4 Rounds for time:


10 Ring Rows

10 Power Cleans @ 135#'s






Find a Friend or two


Back Squat 135#'s (or a weight that is fairly easy for you to move) for 10 sets of 10 reps 


You should try and move these with good technique at a similar speed that you air squat at. 





November 27, 2010

Please remember that Crossfit Santa Clara is closed tomorrow. Crossfit Mountain View will be open.



The Level 1 Cert Crew warming up.


We have a few CFSC members taking the course, I'll throw up some more pics tomorrow hopefully after they pass their test and receive their trainer certification.



Schedule for Tomorrow:



11:00am Team Workout with Sal



Workout for Tomorrow:



Team workout made up on the spot by Sal!


November 26, 2010

Enjoy your Long Weekend!!!!!!


Please note that Crossfit Santa Clara will be closed this weekend due to a Crossfit Level 1 Certification.


Our schedule will be the same as normal except the classes will be at Crossfit Mountain View and our Mobility Class has been cancelled. 



Schedule for Tomorrow:



9:00am Free intro to Crossfit Class at CFMV

(please call if you are lost 408-691-0430)




Workout for Tomorrow:


Due to limited equipment at CFMV


Tabata Time:


Tabata Push Ups

Tabata Sit Ups

Tabata Squat's 

Tabata Sprints for distance (these should be all out efforts)


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 cycles or 4 minutes. There is no rest between exercises. 



A fun video by my fellow Crossfit HQ staff and buddy Chris Spealler. After watching this video I was super motivated and was able to do it with Ashley as well. 

November 25, 2010


Just wanted to apologize this morning for my tardiness. I didn't realize until we were on the 87 ramp to go to Santa Clara St. that they were going to shut down the road at 7:15. It was a mess!!!!! We sat on the overpass for almost 40 minutes.


My apologies again. The same thing happened to Alex as well today.



Schedule for Tomorrow:


10:00am Class only



Workout for Tomorrow:


Keeping this one a secret....may be a big long and tough considering all of the food everyone ate today.



Wednesday's 7am Getting down on some Shoulder Press!


November 24, 2010

Crossfit Santa Clara and Mountain View are closed tomorrow, please come to the Silicon Valley Turkey Trot. 



Please note that our weekend classes have been switched to Mountain View for both our 9:00am Sat and 11:00am Sun class. Friday will be at Santa Clara at 10:00am 










Please remember that if you are coming down town for the Turkey Trot we are meeting in front of the HP Pavilion at 7:20 and then again at the finish line for some pics.


If you have a CFSC Shirt please wear it!


Please contact me if you have any questions:



November 23, 2010

Schedule Change:


Tomorrow we will have 6:00am (open gym) 7:00am, 12:00pm and 5:30pm classes



T-Shirt Timeeee!!! The T-shirts are in, please see Jaime or I upstairs to grab one. They are each $20 (we have all new colors) and the pink (to raise money for Breast Cancer research) are $25.



We will meet in front of the HP Pavilion at 7:20 for the Turkey Trot on Thursday.



Quick Food Find!!!!!


When I was in Texas someone brought in what looked like Mashed Potatoes and although they looked awesome! I didn't want to go with such a high glycemic starchy food. Then she tells me that it is actually cauliflower, I tried them and was amazed!!! Tonight Ashley (my wife) made the above meal for me. In total I had 1/2 lb of ground beef with a little taco seasoning for flavor and one full cauliflower.


Quick way to make it:

Chop up cauliflower
Boil the cauliflower until tender
Drain the cauliflower
Put it in the blender
Add a little melted butter and heavy cream to taste
Puree everything together
Add a little garlic salt (optional)




The Marines at CFSC last Sat



Don't forget about Crossfit Kids!



Workout for Tomorrow:


Shoulder Press for a new 1 Rep Max! (keep your midline tight)


Get the Work Done!


10 Box Jumps

1 Push Up/ Dip on the Parallets

9 Box Jumps

2 Push Up/Dip on the Parallets


Continue this process until you have switched to 1 Box Jump and 10 Push Up/ Dip on the Parallets


This workout may change depending on how the instructor sees it going.


November 22, 2010

The Turkey Trot is on Thursday:


Below are the race times


Race Times

  • 6:30 a.m.  Race Day Registration Opens
  • 7:45 a.m.  10K  Wheelchair start
  • 7:50 a.m.  10K Run start
  • 8:15 a.m.  5K Run/Walk start
  • 10:00 a.m.  Elite Women & PA/USATF Women start
  • 10:30 a.m.  Elite Men & PA/USATF Men start
  • 10:50 a.m.  Kid's Fun Run
  • 11:30 a.m.  Awards Ceremony

There are many of us that I know are doing the 10K, there are also a ton doing the 5K. Either one of these will be great. I say we meet in front of the HP Pavilion's main entrance at 7:20am, we can split off from their during the race if need by and then meet back up at the finish line for some post fun pre eat pics. 



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The 3:30pm Crew

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The 4:30pm Crew, big class for 4:30!


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The 5:30pm Crew warming up 

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A very very true statement!!!!!!


Crossfit is hard, working hard deliver's results, results are awesome!




Workout for Tomorrow:



Power Snatch Practice 


Max Snatches @ 95#'s in 1 minute 

Rest 30 Seconds

Max Snatches @ 95#'s in 1 minute 


Rest 2 minutes....opportunity to change the weights


Max Snatches @ 115#'s in 1 minute 

Rest 30 seconds 

Max Snatches @ 115#'s in 1 minute 


Rest 1:30 second's...opportunity to change the weights


Max Snatches @ 135#'s in 1 minute

Rest 30 seconds

Max Snatches @ 135#'s in 1 minute


Rest 1 minute


Max Deadlift's for 2 minutes @ 135#'s or your final weight on the bar 



The reason why I wrote this workout up like this is because I want to reinforce two things:


 A) Get work done     Intensity= results

B) Better technique will get you more work done, especially with heavier weights. Focus on this when at the heavier loads and watch your number's go up.



November 21, 2010

Schedule for this week:

Mon 11/22  Normal Schedule
Tues 11/23  Normal Schedule including the On Ramp
Wed 11/24  7am and 12pm only, the night classes will be cancelled
Thurs 11/25 No classes for Thanksgiving (please come run the Turkey Trot!!!!!!!!!!!)
Fri 11/26   1 class at 10:00am only
Sat 11/27  9:00am class at CF Mountain View
Sun 11/28  11:00am class at CF Mountain View


I would like to start sending you guys event/schedule info and more in depth info on What Crossfit is. Please email Jaime if you have not already with your name and email address. Thank you.


Today's class getting down:



The Sunday classes always have a great time doing the team workouts. Make sure to come check one out if you haven't already! 

Couple of ideas floating around:

Starting soon we will begin a body weight only class most likely at 6pm on M/W.

I have heard that some of you want to do the 100 day burpee challenge. I was thinking we could start this next Monday or January 1st?

I would like to do another Paleo challenge, however this one will be a bit different than the last one. I want to start this up January 1st.



Workout for Tomorrow:


Monday Squat time! If you generally do not come in on Monday please make these up. I firmly believe in the squat. If you can learn to squat well, everything else will follow.


Back Squat:

7 sets of 5-8 at a moderate load.

These should be done under control but fast, as soon as you slow down for one second re rack the bar.

Please keep in mind:

Weight in heels
Good lumbar curve
Proper depth
Knees out!
Initiate the movement by sitting slightly back.

Stay tight!!!


Max rounds in 15 minutes of


5 pull ups
10 push ups
15 air squats


Before you begin Cindy you must first complete:

2 rounds of:

30 KB swings @ 2pood
30 double unders