Crossfit Santa Clara

 

Stacey is raising money for the Avon Breast Cancer Walk. Please take a look at her link below. Our community is so great, if you can please make a donation or show up for Wine and Cheese night (below) that would be awesome. Proceeds from the night go towards her charity. 

 

Wine & Cheese Night

For: Fundraiser for the Avon Walk For Breast Cancer
When: Saturday, March 26, 2011 1:00 P.M. – 4:00 P.M.
Address: 1389 Lincoln Avenue San Jose, CA

http://info.avonfoundation.org/site/TR?px=5705478&fr_id=2050&pg=personal

 

 

 

Some mobility work above, pretty cool picture actually.

 

Below is a picture of Ranbir hitting up the Open workout with everyone cheering him on....I really love to see that! 

 

 

 

Workout for Tomorrow:

 

 

We haven't done one of my favorites in a while.....

 

Any guesses???

 

 

Fight Gone Bad!!!!!!!!!!!!!!!!!!!!!!

 

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for five rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. 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)

 

It was awesome to see so many of you compete in the CrossFit Games Open on Friday and Saturday mornings!!! I saw some really inspiring performances. It will be a fun 6 weeks of workouts. Thanks to all of those who performed the workouts and for those who were there to support their friends and family!!!

 

Don't forget to update your scores and join our team on the games website:

www.games.crossfit.com

 

 

 

 

Many of you have Ankle mobility issue's, here are a few ways to get better at it.

 

 

 

 

 

 

Workout For Tomorrow:

   

Front Squat 3-3-3-3-3 Heavy!

  

  

10 Rounds for time of:

  

10 Kettlebell Swings

10 Box Jumps

 

Set your KB weight and Box jump height so that you can continue to move but be challenged. 

 

 

 

Big things in the works for our website. Soon both blogs will be combined.

 

 

The Mountain View Crew after hitting workout one of the Crossfit Open.

This morning I got to train about 40 Marine Recruits, awesome experience. 

The 9:00am crew doing some Hollow Rocks.

 

 

 

Workout for Tomorrow: 

  

 

11:00am Team Workout with Sal

 

 

 

Tomorrow Ranbir will also be bringing in Omelettes for sale from 8:30am until 11:30 or so. 

   

 

There is an amazing video of Maura on the Crossfit Journal. Here is a short clip, this would be a great reason to pay the $25 and get the journal.

  

 

"From Losing 124 Pounds to the Open" by Maura Brown, CrossFit Journal preview video [wmv] [mov]

 

 

 

 

The 7am Crew....awesome group this morning.

 

 

Below are pics from our "Train the Trainer's" meeting today. Weekly the crew and I get together to find ways to get better, please let us know if you would ever like to be a test subject for one of our meetings. This week we had Brethren and Silicon Valley Crossfit join which was awesome.

 

 

Schedule for Tomorrow:

  

Open Gym 7:00am-9:00am

 

Class 9:00am

Open Workout 10:00 or so

 

 

Workout for Tomorrow:

 

To be determined, come in and have some fun!

 

7:00AM Crew, I'll see you in the morning. Lets start the day off right!

 

  

Suns out guns out

St. Patricks day Crossfit gear....especially like the socks (and stance, nice pose here Stacey)

Alex got his first Muscle Up today! Congrats

 

Speaking of the muscle up, here is a quick video on how to help someone learn to open their hips. Thank you Dave for participating. 

 

 

 

 

 

Workout for Tomorrow:

  

  

Shoulder Press (without using your legs, press heavy loads overhead)

Go Heavy, sets of 1-3 please

  

  

Max Rounds in 4 minutes of:

  

5 Toes to Bar

5 Power Cleans @ 185#'s

  

Rest 1 minute and repeat for 4 rounds

 

This workout may change a bit tomorrow.

 

 

Enjoy your St. Patricks Day! 

 

 

Wow, small day at the gym today.....I think a lot of you were messed up from Yesterday.

 

 

We got in a few new toys at the gym. Today we will highlight the sled. 

 

Here are a few examples of how you can pull the sled. Keep in mind if you wanted to push you could always use our prowlers instead.

 

Thank you Kenni for demoing.

 

 

 

Workout for Tomorrow:

  

 

Practice what you suck at for a while

 

Complete the following for time:

 

 

Run 400 meters 

Row 400 meters

2 sled pulls (their and back is one)

2 Prowler Pushes (their and back is one)

Run 400 meters 

Row 400 meters

2 sled pulls (their and back is one)

2 Prowler Pushes (their and back is one)

 Great classes today!

 

 

Are their any graphic designer's out their checking this blog? If so let me know, we can always use some help with logo's.

 

 

For those of you interested in the Crossfit Games Open....please feel free to come in tomorrow night or afternoon around 1 and we can verify your times if you are a member of the gym.

 

 

 

I was posting up on the blog and eating tonight at the same time. Thought you could all see what I had for dinner or should I say am eating right this second. Salmon, Kale, and Avocado....great balance between Protein, Fat, and Carbs. 

Please arrive early and stretch, foam roll, or use the lacrosse ball.

Don't be afraid of the stones.....please ask a coach how to lift them.

 

 

Workout for Tomorrow:

 

 

Heavy Deadlifting (no set scheme, just lift heavy objects)

 

It's going to be quick! Which mean's you guys need to push extra hard.

 

As many rounds as possible in 10 minutes of:

 

10 SDHP's @ 75#'s

7 Sit Ups

5 Burpees

EVERYONE GETS BUSY.....MAKE TIME FOR YOUR FITNESS!

 

Almost daily I hear people say that they don't "have time" to workout. I know people have busy schedules, but do you really not have 1 hour a day 4-5 days a week to come in? If you truly answer that question with a "no" then I wish you luck in switching up your schedule because that doesn't sound enjoyable at all. However, 99.9999% of people can definitely make it in if they truly wanted to.

 

Take time for your health. Don't kick yourself later for not taking the time now to become more healthy, once you go down the sickness path its a lot harder to get back on board. 

 

 

 

The most famous phrase at the gym.....chest up! chest up!

  

Although this may be extremely important, some athletes can also take this to an extreme and get themselves in a bad over extended position.

 

Please keep in mind that we are looking for a "neural spine" position. Not over extended, not bent, just neutral, like you are standing up.

 

The above picture shows me with my chest wayyyyy up and an over extended lumbar arch. Not only is this position uncomfortable, it is also not safe for supporting a load. 

 Above is a picture of me in a more neutral position, my chest is up but my abs are tight and rib cage is down.

Above is a picture of me initiating the squat in an over extended position.....this is not what we are looking for.

Above is a picture of me maintaining a better "neutral" position to initiate the squat. 

Just like we want a neutral spine in the lower back, we also want a neutral position for the head. Please look straight when lifting to keep our spine in a good neutral position. Do not look up and place your spine in an uncomfortable, unnatural position. 

 

 

 

 

Workout for Tomorrow:

   

  

It's Austin B (my coach) of Crossfit Milpitas Birthday Tomorrow! We must celebrate with him. 

 

 

Max Rounds in 32 Minutes of:

 

3 Power Snatches @ 135#'s/ 95#'s

5 Squat Cleans @ 135#'s/ 95#'s

15 Push Ups

20 Jumping Lunges

35 Double Under's

50 foot 45# plate carry (plate can not touch your body) 

  

Don't let the number's scare you. Come on in and get in the zone, 32 minutes will fly by! 

 

I hope everyone enjoyed their weekend. I just got done looking through our archives for a while, wow how things have changed. Thank you for allowing us to do what we love for a living, truly I appreciate everything! 

  

  

This week the Crossfit Games Open begins.....we will be hosting a workout on Wed at 1:30pm in addition to Saturday at 10:30am.

 

The Mobility Cert:

 

Here are a few pics from the mobility cert. Kelly came by and did a great job with us.

 

Bottom line.....crappy positioning= crappy movement and execution.

 

Let's fix those positions! We have 20 lacrosse balls, bands, foam rollers, and partners to help us out.

 

Think of area's where you have pain...let's tackle them tomorrow. 

 

 

 

 

Workout for Tomorrow:

 

Back Squat 

3-3-3-3-3-3-3 

Each set should get slightly heavier, these are work sets...warm ups don't count

  

  

5 Rounds for time of:

  

10 Ring Dips

20 Wall Ball Shots 

 

 

 

Please remember that we will not be having any classes tomorrow

 

 

If you would like to register for the mobility seminar, please click the link below.

 

March 13th
CrossFit Movement and Mobility Trainer Course 
CrossFit Santa Clara 
San Jose, CA

 

 

 

The crew with Coach B at the Olympic Weightlifting Certification in Santa Cruz.

 

 

 The Sat morning Crew