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31 posts from March 2011

March 31, 2011

Please remember that this weekend Crossfit Santa Clara will be closed on Sat and Sun. Crossfit Mountain View will be open and ready to go Sat and Sun morning.


The Suns out Guns out Squat rack is ready to go!

Photo (34)

John (below) got his first muscle up today! Congrats

 Photo (35)




Tomorrow we will also have open gym at 6:00am




Workout for Tomorrow:



Complete the following for time:

Run 200 meter's

10 power Cleans @ 155#'s

10 Burpees


Rest 45 seconds and repeat for a total of 7 rounds 




March 30, 2011

Saturday will no longer be a beginner day. Mon-thurs at 6:30pm will be, please invite your friends

Sat workouts will be just like every other day of the week now, maybe even a bit more challenging.



This Saturday Crossfit Santa Clara will be closed. Please visit Crossfit Mountain View for our 9:00am class.




Some mobility work. This was done before our workout and should also be done afterwards if you have time to stick around.

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Some burpee broad jump action

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Daniel got his first Muscle Up today! Not sure what Karo is doing??



Dana working the On ramp course....have a friend that wants to try Crossfit??

Have them come in Mon-Thurs at 6:30pm




Workout for Tomorrow:



75 GHD Sit Ups


Shoulder Press

3-3-3-3-3-3       If you do not fail, you have not gone heavy enough.

I want this to be the bulk of our focus tomorrow, stay tight through the midline and press some heavy loads.



Partner Sled or Prowler push/pull 

rounds and weight to be discussed tomorrow.


The time domain is about 6-9 minutes

March 29, 2011

So I have had a few requests for a regular 7:30pm Class. Here are my thoughts.

Open gym everyday from 7:30pm-9:00pm or so.

A scheduled 7:30pm class on Mon/Wed.

For those of you who have been doing the Oly lifting, keep with it. Lately it has turned in to more of an open gym thing anyways, work with each other to get better at your lifts. Otherwise take the class.



Some running skill work before the 5k yesterday.


Photo (32)




Workout for Tomorrow:


Practice what you suck at for a while



Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")



Yes this is the Crossfit Games workout however we are doing this as a gym because it fits well in to our programming this week and will be fun for you guys to try. Please keep in mind that if you want to validate and submit your score you must have a judge. 






For all of those interested in the Crossfit Games Open


For all workouts performed at our gym...THE STANDARDS MUST BE KEPT.

I will not verify a time that was not legit. 


With that said, times can only be verified if

Alex, Jaime, Sal, Karo, Rick, Dana or myself are present. This does not mean we have to judge you but we must be their to oversee and make sure the standards are kept.



Workout #2:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")



This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.


March 28, 2011

Don't worry its over! We will not have another 5k for a very very long time. 




Want to help some people out?




1) Do you know of a good charity where we can donate our time to help others out. I was thinking a shelter and preparing food or something along those lines.

2) Would you like to be involved with this?


We have a huge community and I really think we could get a large group together. Please let me know.










Just a quick chat about the overhead position:


Photo (30)

 When overhead we are looking for active shoulders (pressing up on the bar). Granted with PVC your shoulders rise almost to your ears however with load this will not occur. Developing the awareness to press up will help once actually under load. Will your shoulders be to your ears, no way....that's ok, its the attempt a pressing up that matters. 

In addition lets talk about armpit position. Please take a look above and notice how EC's armpits are facing forward. She is in a strong stacked position and capable of holding large loads.


Now lets look below. EC has allowed her armpits to tuck under and rotate her shoulder in to an awkward, uncomfortable, and ultimately unsafe position. 

Work hard at keeping those armpit's forward throughout the entire Overhead Squat!

Photo (31) 



Workout for Tomorrow:



Overhead Squat (moderate to heavy load)



On go perform 30 KB Swings in 1 minute, rest 1 minute and repeat for 4 rounds. 2 pood is totally doable here! Go heavy on this.




4 Rounds of:

40 Air Squats

15 Ring Rows



March 27, 2011

Very cool video make by Michael, my favorite part is the rest position established by Chris at 2:50 or so in the video....


A huge Thank you to Michael for putting this together!






Let's chat....single domain for a second.


Some gyms do a lot of running. Some gyms do no running. Some gyms do some running like ours.

Why do we not run long everyday or even often? I believe their are better ways to get fit...Crossfit. Constantly varied, functional movements, executed at high intensity. 

Many many things fall under this umbrella, one of which is running. Although I am not a huge fan of going long often when it comes to running I do believe their is a place for it. I also believe that we have not ran long in way too long!


With that said.....



Workout for Tomorrow:


Run a 5k


Some of you guys are probably looking at this and saying HELL YA! Other's (like myself) are saying....dammit. 

I assure you this....walk in the door and either way you will leave happy. Practice what you suck at and feel good afterwards. 





March 26, 2011

Workout for Tomorrow:


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





A picture of Rick and Jaime at this weekends Coaches Prep Course. 


Photo (29)

March 25, 2011

Schedule for the weekend:


9am class in MOUNTAIN VIEW tomorrow (Saturday). Santa Clara is closed due to a certification course.


11am team workout on Sunday in Mountain View


COMPETITORS... We will host the competition at 10:30am in MOUNTAIN VIEW!!!!!




Much love to the Archbishop Mitty Men's basketball team (Jason's Alma Mater)! They just won the state championships!!!!






Some of the Mountain View crew working the hollow rocks today:





Workout for tomorrow:



A saucy little workout designed by Alex. I'm pumped to see all of you in Mountain View tomorrow!




March 24, 2011

Please remember that our Sat and Sun classes will be at CF Mountain View this weekend.



Jaime is in charge of our t-shirts. He has created a new design and is taking pre orders. I believe they will be in all different colors.







 Workout for Tomorrow:


Tabata Hollow Rock


Tabata Push Up's


Tabata Double Under's (watch the video below for a few tips)



Row 500 meters for time

Rest 2 minutes and repeat for a total of 4 rounds




March 23, 2011


Please keep in mind that our Sat and Sun classes will be held at Mountain View this weekend.




Lets talk knee pain. 

Michelle was letting me know that she generally gets knee pain from squatting. One thing I immediately noticed (and she knew) was that her knees caved in when she squatted. As a by product this puts a ton of pressure on the knee and can easily cause pain and potential injury. One of many fixes is to que...knees out! This normally works, however if it doesn't here is another tip. Wrap a rubber band around the knees, this will force the athlete to drive the band out and therefore keep the knees directly over the toes. 


Some of you got to try the Hunter Gatherer food outside today. This is a business created by Crossfitters (our member's) to serve Crossfitter's (you guys). Try one of the Paleo Pancakes, their awesome! Or one of the sliders (below).

Photo (28)




Workout for Tomorrow:



Thruster Heavy!



Thruster @ 95#'s







March 22, 2011

Really fun classes today! Thank you for coming in and participating. 




Please keep in mind that this weekend (Sat and Sun) our classes will be moved to our Mountain View location due to a Crossfit Certification taking place in Santa Clara.




Steve's Club! More on this event to come soon.








Please check out the video below before coming in to better understand the Pull Up.


Lets also take a look at these pictures below:




Does anyone notice the big difference between Josh and I???????


Josh is strong as hell, we are both doing a pull up and are both at the top of our pull up. Please notice the hips. Can you see how Josh's hip angle is still closed off where as mine is fully open. The extension of the hip aka squeezing your butt aka thrusting the sky....we can come up with all types of names, is extremely important.


Can Josh do 20 or 30 this way, absolutely, but his arm strength will burn out a lot faster than his hips will. Using your hips to generate momentum is key to all athletic movements. Tomorrow try and focus on using your hips and not just muscling up the pull up. 





Workout for Tomorrow:



Snatch Practice 


Pull up Practice




Max Rounds in 12 minutes of:


7 Pull Ups 

5 Power Snatches @ 135#'s

3 Squat Cleans @ 135#'s



Quick tips for the Kip