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30 posts from April 2011

April 30, 2011

A few pics of the Level 1 Cert


Jeff and Alex during the Certification workout




Really cool picture of the last team finishing up on today's workout.





Schedule for Tomorrow:



11:00am at Crossfit Mountain View



Team workout to be decided by Sal tomorrow



April 29, 2011

Things to Remember:


Crossfit Santa Clara will be closed tomorrow due to a Level 1 Certification, please visit our Mountain View location.


Our blood drive is Monday, please register at  https://www.sbcdonor.org/index.cfm


Tomorrow we will have classes at 9:00am as well as 10:30am at CF Mountain View



I love checking out other CF Sites, today I found the picture below of Kyle Maynard. 

What excuse can you possibly have after looking at this picture? Not sure about you, but it sure as hell motivates me!




Workout for Tomorrow:



Team or Partner workout designed by Dana depending on the amount of people who show up for each class. 




April 28, 2011

Open gym at 6:00am tomorrow. 



Please remember that May 2nd we will be having a blood drive. Please visit https://www.sbcdonor.org/index.cfm




Please remember that Crossfit Santa Clara will be closed this weekend. Crossfit Mountain View will be open and ready to go!





So I threw the idea out their to send me questions about nutrition. Many of you sent me emails which I was excited to see. 


Please keep in mind that what most people think is "healthy" food is actually not and definitely not conducive to our training. 

Here is just a very quick sample day of eating. 

The most important thing to look at here is not necessarily what I suggested this person to eat but more importantly its macro nutrient makeup. Is it a fat? Carb? or Protein. In each meal you should see one of each, moderately similar in percentage, and all examples of "real food."


At any point throughout this day, our athlete should be more or less capable of working out. These portions are not and should not be so huge as to make the person feel sluggish. Food is fuel! Shouldn't you feel energized and good to go after eating it? Over eating is like filling up your car but having to wait 3 hours before driving it....doesn't make sense. 



Breakfast: 3 eggs, half an avocado, hand full of berries 
snack     7 almonds (any nut really) (if you are lean you can always up your fat intake) a small chicken breast, half of an apple
Lunch     salad with olive oil dressing, chicken/fish or any protein
snack      small chicken breast or possibly a can of tuna, 7-10 nuts of any kind, half of an apple
dinner     some meat product (steak, chicken, fish) sauteed with all kinds of veggies (I like onions bell peppers and tomatoes) cooked in avocado oil. You can also add some guacamole to this. 
Again this is just an idea...definitely not your only options by annnnnyy means. 
My favorite thing to do is go to Chipotle or any mexican restaurant and ask for a side of chicken and a side of guacamole. I couple this with a little fruit or some veggies and I am good to go. 
  Photo (63)
Workout for Tomorrow:

The goal here is to keep increasing weight and eventually fail or allllmosssst fail.
Rowing intervals. Distance and amount to be decided. The main objective for tomorrow is the deadlift. 


April 27, 2011

I hope the week is going well for everyone. I will be coaching the 7am class on Friday and looking forward to seeing the morning crew. Back to regular schedule starting Monday for me.



Interested in trying Crossfit?


Come by at 6:30pm Mon-Thurs for our on ramp program. 



Been doing Crossfit with us for a while? Feeling stronger and can breathe better? But maybe you are not hitting your weight gain or weight loss goals? 


Email me so we can talk about your diet:






Some pics from today:


Photo (59)   

Photo (58)    

Photo (60)  





Workout for Tomorrow:



Crossfit Games Open Workout #6 



Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 



Everyone should shoot to get through the set of 21 pull ups!



April 26, 2011

Please note that this weekend we will be closed at CFSC due to a Level 1 Certification. 


We will be offering a 9:00am and 10:30am at Crossfit Mountain View on Saturday. Sunday we will have an 11am class at Crossfit Mountain View.




Nick makes good use of his rings at home...

Photo (50)




One of my favorite video's. I stole this from Austin's website. 

The human body can truly do some amazing stuff!






Workout for Tomorrow:



Snatch High Pulls Heavy! aka Pull one and two



Start every round with a 30 second L Hang hold (from the pull up bar) If you can not do this in one go then reset and continue until hitting 30 seconds of the hold

15 Box Jumps

10 Ring Rows

15 Box Jumps

10 Ring Rows

1 Prowler Push  


Rest 90 seconds and repeat for a total of 4 rounds.


THE GOAL'S: Get all 30 second sets unbroken, perform all box jumps unbroken, get through everything else. 

I did a workout extremely similar to this today in my garage....30 seconds is doable!




Thursday we will be doing the Open Workout 6



April 25, 2011

Wow I have a lot to say. The last few days have been life changing to say the least. Thank you for all of the email's and congratulations! I've said it a hundred times but why not one more, the community we have is awesome! Thank you again. 


A huge congratulations to Patrick and his family on a brand new Baby Girl to the family. Alivia arrived today at 7lbs 5oz.



Don't worry guys. This week we will make Birthday workouts for both my daughter Ava and Patrick's daughter Alivia. 





Some action at the gym today:


Photo (56)

Photo (57) Photo (55)







What is Steve's Club? 


Our Mission

"Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure."

Steve's Club National Program is a member-based 501(c)(3) for at-risk youth fitness.

Our Vision

Imagine a country where kids grow up valuing fitness and nutrition, where youth from disadvantaged backgrounds are given the opportunity to improve their health, fitness, and personal development.
Teens from tough neighborhoods and difficult family lives choose to be involved in fitness, sports, and other positive outlets instead of drugs, gangs, and violence. After school, they go to their local gym (CrossFit Affiliate) where they sweat alongside other members of their local community - firefighters, lawyers, doctors, businessmen, soccer moms, etc. 

CrossFit offers a positive framework and community to help at-risk youth grow into stronger and healthier individuals- both physically and mentally.  Working out and eating well become second nature, and they learn life lessons in a supportive environment - discovering what they're capable of, pushing themselves to work hard and strive for something greater.

CrossFit changes lives, but these changes happen on the individual and local level. We hope to reach these kids by offering free or subsidized access to fitness in their own neighborhoods.

Personal health is a strong platform for future development; by giving them the right tools and encouragement, we can make a difference in the lives of individual kids and begin to create change on a larger scale. The future of America rests with our youth.




I have personally been a fan of Steve's Club since day one. I know Steve personally and he is an extremely genuine good guy. 


Please check out the link to the left if you would like to donate to the Beat the Streets Fundraiser. 



There will be a workout on May 21st at Crossfit Santa Clara....Below is the workout. 




WOD / Rules


Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).


Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24" box for everyone)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)


Results are based on the time it takes to complete the workout. The fastest team wins!


Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the slowest athlete finishes their 400m run.

WOD Standards

  • Box Jumps - Entire foot must be on the box, open hips at the top.  Step down is ok.
  • Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).
  • Air Squats - Crease of the hip below the knee (must be below parallel).  Full extension at the top.
  • Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.


Be sure to ask if anyone has injuries or should not be doing any of these exercises.  Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals.

Teams that scale cannot compete in the Competitive Division.

If you have limited equipment limitations (i.e. not enough dumbbells), please let the Competitive teams use them and you can sub lighter dumbbells for social teams, a barbell for the push press, or kettlebells for walking lunges if necessary).  You might want to separate your competitive teams in different heats.

Appropriate substitutions:

  • 400m run = row 400m if necessary
  • Box Jumps = step ups and/or shorter box
  • Push Press = lighter weight
  • Air Squat = sit on a box or medball
  • Walking Lunge = lighter weight/no weight


We recommend that Trainers or experienced CrossFitters judge the teams in the Competitive Division.  Social Division can judge themselves or have other teams judge.


National Prizes to be awarded for the top teams in the Competitive (rx’d) Division, and the Affiliate that raises the most money.

  • Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
  • Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value 

BTS hosts must send Competitive Division results to SCNP at the end of the competition to determine the nation-wide winners.

Local prizes are at the discretion of the BTS host.





Workout for Tomorrow:


After warming up 


The below is to be done controlled and leisurely. 

30 Strict Pull Up's

50 GHD Sit Ups

30 Glute Ham Raises or 100 hip Extensions 

10 One Legged Squats

2 Rope Climb's 



5 Rounds for time of:


Run 200 meter's

10 Power Clean's @ 135#'s


All rounds should be done unbroken, this should be a sprint!



April 24, 2011

 A few pics from today:





Workout for Tomorrow:


Birthday Workout for Patrick


The Bear Complex 






Birthday Workout for Chris


Max rounds in 10 minutes of:


10 plate rotations around your head 45#

15 air squats

3  Burpees 


After please enjoy a margarita. Or for those of you like me visualize a margarita as your post workout protein shake. 


April 23, 2011

Have a great Sunday!!!


Schedule for Tomorrow:

All classes will be in Santa Clara...

Open gym 10:00am

Regular Class 11:00am



A handful of weekend warriors hitting up the class today in Mountain View:



Workout for Tomorrow:

Team workout with Sal





April 22, 2011

Not sure if this pic is cute or creepy...



Schedule for This Weekend:


Tomorrow is regular Schedule

Sat 9:00am at CFSC 10:30am at CFMV


Sunday...11:00am at CFSC



Workout for tomorrow:


Tabata Pushups

Tabata Hallow Rock





KB Swings 2 Pood




April 21, 2011

Congratulations to Jason and Ashley!!!!!


Ava Elizabeth Khalipa was born at 2:50am on 4/21/11 weighing 9 pounds 7 oz. and 21 inches long!





New members to the muscle up club:









Workout for tomorrow:


Heavy push press



5 rounds for time:

    8 Thrusters 115#/75# (Goal is to go unbroken!!!!!)

    Run 200m