« March 2011 | Main | May 2011 »

30 posts from April 2011

April 10, 2011






Calling all Crossfit Coaches!


I wasn't very sure where to post this so I figured I'd start with our blog. We are looking for EXPERIENCED Crossfit certified coaches (preferably level 2 or with SME cert's) to help teach classes and possibly help run a gym soon. Please email me if you are interested (Jason@crossfitsantaclara.com). 







The overhead squat demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.


Don't get to wrapped up in the picture, simply keep in mind that we want to keep that bar directly over our frontal plane (middle of our foot). 





Danny turned 29 on Friday...Happy Birthday!



Workout for Tomorrow:



75 GHD Sit Ups (sets of 15 or so rapidly)

50 Glute Ham Raises, slow and controlled


From Danny:



10 Rounds for time of:

7 pull ups
7 over head squats 95#
7 push press 95# 
Sprint 100 meter's or 20 double unders
This should be a pretty quick workout, have fun with it.



April 09, 2011


Schedule for Tomorrow:



11:00am Team Workout with Sal




Rick after the Open workout....love this pic!




April 08, 2011

Schedule for Tomorrow:


9:00am Class

11:00am Open workout  






Please register early, we can only accommodate about 30 people. If you do not get in this time we will hopefully be getting the bus to come back in a few months.






Workout for Tomorrow:


200 meter row 

40 air squats

15 burpees


Rest 1 minute (or however long it takes for a rower to open) Repeat for a total of 5 rounds!



April 07, 2011

Awesome work today guys!


A few changes to come soon:


11:00am daily starts next week

7:30pm Mon/Wed as mentioned before

Mountain View and Santa Clara will both have a Sat class starting next weekend. SC will be at 9am MV will be at 10:30am.



Photo (36)


Even though the pic is a little blurry, you guys will get the idea.


Please remember to keep a good MIDLINE. Many athletes have trunk flexion aka loss of lumbar curve aka bent over back. I know many of you can recognize this and coach others to fix it. How about trunk over extension though? Many of you guys in the finish position of the press over arch your back which can cause back pain and potential injury. Please check out the pic above. Maintain a good neutral position throughout all movement that you perform. Dana is doing a great job to do so here. 


One way to help develop this awareness is hollow rocks, expect a few tomorrow.



Workout for Tomorrow:



Perform the following for time:


10 Knees to Elbows

20 Lunges W/ 45# plate overhead

10 Push Up's on the plate (alternating arm on the plate)

20 KB Swings @ 2 pood


This should take about 2 minutes or less. Rest 1 minute and repeat for a total of 5 rounds. 



Some CF Kids action:

April 06, 2011

Please keep in mind that Mon and Wed we offer a 7:30pm class.



Beginning next week we will begin to offer an 11am class daily. Depending on the demand we may decrease the amount of days it is offered.  




Photo (38)

The SJPD 10am Crew 


Photo1 (1)

Foam rolling not enough? Try putting a plate on your chest!




Seriously the worst deadlift technique I have ever seen.





Workout for Tomorrow:


Crossfit Games Open #3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)


Before this, clean and jerk practice for a lonnnnggg time. 

Here's the thing about this workout. A 5 minute workout can be the most horrible experience ever or a walk in the park depending on who is doing it. I really need you guys to find a challenging load and push hard for 5 minutes. Otherwise you guys won't get the complete result we are looking for. 


April 05, 2011


Yesterday my post didn't work...here is some info on the fundraiser for Bryan Stow who was brutally attacked at a Giants Game last week. Truly a sad situation for everyone involved. 



BBQ Fundraiser

Wednesday, April 6th

Noon to 8:00pm

1670 Las Plumas Ave, San Jose

ßAMR Headquarters Next to SJFD Station 34


Or Donate directly to his Fundraising Account:Commonwealth Credit Unionwww.CUSWIRL.com Act #118881






New to the Muscle Up Club, congrats guys


IMG_1033  IMG_1034  IMG_1035  IMG_1036  IMG_1037  IMG_1038  


For those of you who are wondering.....we will be programming the Games Open workout for Thursday.




Workout for Tomorrow:



Max Rounds in 12 minutes of:


7 Ring Dips

10 Suit Cases

7 Power Snatches @ 95#'s




4 Prowler Pushes (there and back is one)

Pick a weight you can move but that is challenging




April 04, 2011

5 PEOPLE GOT MUSCLE UPS TODAY! Pics to come tomorrow.



Austin of Crossfit Milpitas is a huge Giants fan and was actually at the game where Bryan Stow was attacked, below is info about a fundraiser on Wed. 



Frank in Costa Rica 


Frank Handstand in Costa Rica


The 6:30pm On ramp Crew!






Jess's Birthday Workout:


Deadlift Heavy! We will warm up quick, start light and work your way up. The goal is not a 1 rep max (unless your feelin it). The goal is simply to lift 30-40 reps tomorrow. 



Max rounds in 4 minutes of:


10 Box Jumps 24"

10 Sumo Deadlift High Pulls @ 95#'s


Rest 1 minute and repeat for a total of 3 rounds


April 03, 2011

Big point for this post:


The 23 to 1 rule 


If you don't know it, here it is.


Most people workout for about 1 hour a day....right?


That is one hour that you are spending out of your day to improve your fitness. All of you come in and work your ass off! But how about the other 23 hours of the day? 

Essentially you workout for 1 hour a day and have 23 hours to mess up the great work you just did. 

Keep in mind that 1 hour of working out does not offset 23 hours of crappy eating.

Please remember to eat right during the day. You will feel amazing and the results will come much quicker.


Eating right? 


Start with eating real food. Sounds easy enough. If it has a label or a list of ingredients, don't eat it. For example....pick up a piece of steak, an apple, or spinach and look for an ingredients list. Then go and pick up a box of cereal, pasta's, or most other foods not found on the outsides of the super market and look at how much garbage is in it.


Start there and then we can dial it in.





New stickers are in! 


We have white, blue, black, silver and pink available, come on by and pick one up.   



So whats up with this KI Athletics?


The reason why we created KI Athletics powered by Crossfit is because I want to start having all of us come together and stop seperating Mountain View, Santa Clara and Jiu-Jitsu. 


We are in the process of looking for a new location and I wanted one simple brand that all of the gyms could fall under. We will be changing our website soon to only have one blog and are really hoping to have a lot more interaction between Mountain View, Santa Clara and our new gym's members. 


Photo (37)



Workout for Tomorrow:


Muscle Up Work for 15 minutes......


Are you close???? Think about it all day and come in and get one!!!! I want at least 3 people to get a Muscle Up tomorrow. Will you be one? 


Max Rounds in 20 minutes of:


200 meter row 

5 Squat Cleans @ 135#'s 

10 Pull Ups 


Goals: Row hard! Get all of the other components unbroken for 20 minutes. 

April 02, 2011

CrossFit Santa Clara is closed for the weekend due to the level 1 certification taking place at the gym. 

Tomorrow please visit our Mountain View location.






Workout for Tomorrow:


11:00am Team Workout with Sal



April 01, 2011

CrossFit Santa Clara is closed for the weekend due to the level 1 certification taking place at the gym. All of the weekend classes will be hosted in Mountain View. Please feel free and visit our Mountain View location. Any one is welcome to attend! 


Schedule for the weekend:



9am class in Mountain View

10:30am competitors workout for CrossFit games open WODs



11am team workout in Mountain View.



The morning crew looking good





Workout for tomorrow:


To be determined... Keep in mind that it will be AWESOME!!!