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32 posts from January 2011

January 31, 2011

I Hope everyone enjoyed today's workout. I know it was a bit different but thats what we try and do. Keep things as varied as possible! Always keep you guys guessing and adapt to the new task.



If you have any recommendations on how we can do things better please email jason@crossfitsantaclara.com. 




Workout for Tomorrow:


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


We rarely do Crossft.com bench mark workouts but its always nice to throw them in! Fight Gone Bad is one of my favorite workouts.


Come on in and get ready to rock this workout. 

January 30, 2011

I Hope everyone's weekend went well!!!! I spent mine up in Novato training and learning from a great group. 



Michael and the crew at his level 1. Congrats on passing your test Michael!!





Workout for Tomorrow:



Find a New 1 Rep Max Full Clean 



Did this yesterday (slightly different but it was awesome) 


6  Rounds for time of:

10 Deadlift's to bent over row @ 185#''s( the bar doesn't touch the ground in between the deadlift and bent over row) Full deadlift, then dip down and perform the bent over row.

10 Push Up's

10 KB Swing's @ 1.5 pood 


January 29, 2011

Saturday Session Getting Down



Here is Michael at his Crossfit Level 1 Certification in Novato



Schedule for Tomorrow:


10am Mobility Class with Melinda

11am Class with Sal



Workout for Tomorrow:


Team workout with Sal





January 28, 2011


Tomorrow is our free intro class at CrossFit Santa clara at 9am. Come check out an awesome CrossFit workout. Or bring in a friend. Or both.
Pic of my Dad rocking the Karate Kid look in Arizona:

Workout for Tomorrow:
Partner Workout designed by Alex


January 27, 2011


Workout for Tomorrow:


5 Rounds for time of:


400 Meter run

20 Deadlifts @ 225

20 Hip Extensions


Make sure your hamstrings are super warmed up! Lets practice some stuff you suck at before hand.




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Best dressed Crossfitter of the night. Grace with her scarf on.

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Some overhead work...brutal

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The 6:30pm on ramp with Dana learning the pull up.

January 26, 2011

Awesome job today everyone on the workout!





Music without swearing and explicit content is encouraged but not required. Haha seriously we are trying to get the language cleaner around the gym. 




Please keep in mind how important foam rolling is pre and post workout! I am ordering in about 10 more to be used in class almost daily. 




Workout for Tomorrow:



Shoulder Press 1-1-1-1-1 (go until you fail)

Take that weight, Push Press it 30 times (must be done in 3 sets or less)

Take the weight again and Push Jerk it 30 times (must be done in 3 sets or less)


Some of you are reading this right now and asking yourself "what is the difference between a push press and push jerk?" The answer is that in a push press we dip-drive-then press the weight overhead with locked knees. In the Push Jerk we jump (dip/drive)-punch-land in a partial squat to get under the weight and then stand up. 


Performing this in 3 sets is totally doable, just don't drop the bar.



You have 7 minutes to perform:


40 Power Clean's @ 135#'s 

With your remaining time, take the bar and put it over your head. Walk as far as possible with the time left over. (stay in the parking lot, you can turn around).

The 40 power cleans should take about 2 1/2 minutes, so most of you should be walking pretty far!




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Friendship is: Sharing a box for mobility work when their are two others right next to you. I love the bond's created at Crossfit. 


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The 5:30 crew getting down and dirty!




A pretty cool Crossfit video, a bit longer than most but really cool to see the progression of a sport that started in a warehouse and now is getting so huge.

CrossFit - The Evolution from Jordan Gravatt on Vimeo.



January 25, 2011

Let's talk the KB Swing (American Style)

First lets look at the starting position:

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Chest is up, back is tight, weight is in my heels, I am not squatting the KB but instead in somewhat of a deadlifting position.

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In the finish, the bell gets overhead. In this case I went fully vertical but you don't have to.

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To initiate the movement the knees and hips drive through. The movement is focused on the hip extension and not arms at all.

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Here is an example of what I DON'T WANT on the way up. Many of you will find yourselves wanting to swing the bell. Take a look at how the bell is out front but my hips are still closed and my knees bent. This is an all arm driven movement here which is not what I want, keep in mind that the rappid extension of your hip is what drives this weight up.

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Lastly, on the way back down don't look the way I do in the picture above. I know how easy it is on the last few reps to get sloppy. Keep that back tight and chest up!



Workout for Tomorrow:


Stole this one from Austin (Crossfit Milpitas). I did it today with him. 


12 Ring Dips

33 Air Squats

18 Pull Ups

Sprint Roughly 75 meter's (do 9 burpees) Sprint Back


Sorry I had forgotten the burpees when I first posted.


Perform this for time....rest 90 seconds and repeat for a total of 4 rounds.



January 24, 2011

Jack Lalanne passed away recently. My condolences go out to his family and friends, I personally know his grand nephew who owns Crossfit Lalanne. Jack Lalanne revolutionized the fitness industry and may have potentially been the first Crossfitter ever....performing 1000 pull ups and 1000 push ups in just under 1 1/2 hours....unbelievable. Rest in peace.



How is everyone doing on the Paleo Challenge????? I hope well!!!!!!


As soon as the challenge is over I will start discussing "The Paleo Diet for Athletes" which takes in to consideration some "non-Paleo" foods that will help with recovery and workouts.


For those of you who are on the cusp of quiting, please take in to consideration that you can simply penalize yourself instead.



On another note:


I know sometimes I come off a bit repetitive about reminding all of you to work hard and not just go through the motions. The only reason why I do this is because I truly care that each and every one of you gets results, results only come with hard work and we all need reminders of that sometimes...this includes myself.





Workout for Tomorrow: 



Clean Pulls Heavy.....(Pulls 1 and 2, not the catch)



Max rounds in 4 minutes of: 


10 KB swings @ 1.5 poods

10 Box Jumps


Rest 1 minute and repeat for 3 rounds





Chris showing us the "get pumped up dance!"

Mike Pr'd his Clean tonight by 30lbs or so! I was in the middle of another workout when he did it, but let me tell you the place shook from how hard he was jumping up and down!

January 23, 2011

I hope everyone had a great weekend!!!



Workout for Tomorrow:


6     75 meter sprints


5 Rounds for time:


Run 200 meter's

5 Man maker's w/35# DB's

(push up on DB's, right arm pull, push up, left arm pull, push up, jump to a squat with DB's on shoulder..drive overhead)

10 Front Squats @ 135#'s




Please keep in mind that we have several unique items that we do not use as often at the gym. Some of them are the stone, reverse hyper, and rope. If you ever want to learn how to use them please let us know.

Similiar to many of you...Jess gets her first rope climb last week!


January 22, 2011

I hope everyone enjoyed their Saturday! I hear the 9:00am crew this morning was kicking some ass!!!



Schedule for Tomorrow:

10:00am Mobility Class with Melinda (schedule change here from Sat to Sun)

11:00am Team Workout



Workout for Tomorrow:


Team Workout designed by Sal