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31 posts from May 2011

May 31, 2011


Great job today guys!!


I hope the 6:30pm class likes how Rick and I have changed things up a bit. Splitting up the class really helps to let us each get in good coaching and not get overwhelmed. 



Ankle mobility issues can cause a lot of issues upstream...check out how to improve your range of motion. 






Workout for Tomorrow:



1 round every minute on the minute of Cindy for 10 min.

Cindy is:

5 Pull Ups

10 Push Ups

15 squats

This should be very easy to complete and almost be a warm up for some of you.


10 rounds for time of:

 3 Burpees

 7 Box Jumps




Sometimes it happens!





May 30, 2011

Question for the comments section:


What movement would you like to see come up this week? 


I'll start.....clean and jerk's and a pretty heavy weight....


What would you like?????




Just a funny video....let's not try and get too serious at Crossfit.





Workout for Tomorrow: 



10 rounds of:

5 Glute Ham Raises (do not attempt until hamstrings are warm)

3 Front Squats at 225#'s or heavier if 225 is not a challenge


This should be done casually, not fast. 


Regional Workout #1


For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters


Can't do a HSPU? We will find you a challenging sub.


This workout should take less than 10 minutes!

May 29, 2011

Tomorrow we will have one class only at 12:00pm 



Our On Ramp will be back on track Tuesday night at 6:30pm.



The Workout will be Whitten in honor of Captain Dan Whitten. 



Dan Whitten
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

First posted December 12 2010
Five rounds of:
  • 22 Kettlebell swings, 2 pood
  • 22 Box jump, 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots, 20 pound ball
For Time


May 28, 2011

I Hope everyone is having a great Memorial Day Weekend.


Please remember that we will only have one class on Monday at 12:00pm.



Workout for Tomorrow:



Team workout designed by Sal





Hip Extension! Faisal sent this to me, notice...no excess squat or arm movement, just violent hip extension. 


May 27, 2011


Please remember that on Monday we will only have a class at 12:00pm in observance of Memorial Day. 



Quick additional note about Fish Oil that I forgot to mention and was brought to my attention:


Fish Oil can go rancid.   If the oil is dark in color, meaning dark yellow then the oil is considered rancid and will actually raise bad cholesterol levels and your defeating the purpose.  It should be a light straw color, to clear and thin in consistency. This also goes for Flax seed oils as well.  If you take the gel pills, then one should break one open from time to time and check the color and efficacy of the oil to make sure that it's not bad.  

Many places store fish oil for a long time before you actually get it, check the quality of your fish oil. 




The Crossfit Games Regionals have begun....next weekend our team will be competing as well as a few individuals. To purchase tickets please visit http://games.crossfit.com/regionals/tickets/77


They are only $25 for the weekend. 


If you would like to volunteer please let me know asap.



 Reebok Crossfit Games Australia Regional 



Workout for Tomorrow:



I did this one a few days ago and just cen't resist letting you guys try it. 


1 minute on 1 minute off for 5 rounds of:

5 SDHP's

5 Thrusters @ 95#'s


Yup, thats right....just 5 minutes of work. Come in and hit it hard, go home happy, and chow down on some good Saturday cheat food. 



May 26, 2011


Let's talk fish oil for a second:


Why fish oil?


First off, fish oil is one of if not the only supplement that all doctors recommend. It is very rare to find any negative comments associated with fish oil. Given the fact that it thins your blood fish oil should not be taken before surgery for a few weeks or before deployment. 


 Fish oil, made from the tissue of oily fish-such as salmon, tuna, mackerel, herring, lake trout and sardines-has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia.


Good for the heart

Consumption of dietary fish or fish oil supplements can lower triglycerides-a certain type of blood fat-and increase "good" cholesterol, while slightly thinning the blood. All of these factors help reduce the risk of heart attack


Reduce inflammation

This is perhaps one of the most valuable benefits of the Omega-3 fatty acids found in fish oil, as inflammation is associated with many serious diseases. Heart diseasecancerautoimmune diseasespsoriasis, and Alzheimer's, for example, are characterized by increased levels of pro-inflammatory markers. Omega-3 fatty acids from fish oil reduce inflammation by preventing production of pro-inflammatory signaling molecules. This may help to prevent serious illness associated with inflammation. 



There are many other reasons to take fish oil, these are the two that I thought were most interesting for you guys. 



Here are a few simple rules to follow in order to choose the highest quality fish oil supplement:

- The fish oil must contain Omega-3 fatty acids, not just "fish oil." Remember, it is from the Omega-3 fatty acids that we receive health benefits.

- The supplement should list the total amount of EPA and DHA on the label. You want to get a supplement where the total of the EPA and DHA adds up to the total amount of oils in the product. If there is only 350 mg of Omega-3 fatty acids but the capsule is 1,000 mg, what kind of oil makes up the missing 650 mg? The closer to the overall capsule size, the better.

- The oil should be pressed only from the flesh of the fish. Some supplements are pressed from heads, tails, or internal organs. You wouldn't eat these parts on a fish if you were obtaining your Omega-3 fatty acids via the food source. Thus, you shouldn't want a supplement made out of the inedible parts of the fish either.

- The fish used for the oil should be health screened and disease free. This means the manufacturer needs to know where their fish is coming from and must assess the fish before including them in their processing plant.



I have read and heard all different number's in regards to how many grams you should take. Basically their is no risk factors associated with fish oil up to about 3000mg or 3g. Keep in mind this is 3g of epa, dha....not the fluffer fish oil.

Their are many different brands to choose from. Try and pick one that follows the guidelines above, however I believe any fish oil is better than no fish oil at all. Their are liquid and capsule options, both work well it really depends what you like. The liquid can sometimes taste nasty and leave a lingering slimy feeling in your mouth. The pills can sometimes cause burps especially if you do not take them with food.





Aaron got his first muscle up today! Congrats!


When you really want to get intense....bust out the shin guards!





Workout for Tomorrow:


We will be lifting heavy tomorrow. The movement will be decided in class.



Jumping Pull ups

Wall Ball shot


May 25, 2011

* Please note that the author of this blog makes grammatical errors*



Quick note about Programming:


At the 3:30pm class the issue of over used shoulders came up, as a by product I switched up the workout for 3:30 and 4:30 only. The reason why I did this was because the majority of the class had been in Monday and Tuesday. On Monday we heavy thrustered, on Tuesday we Push Pressed and Sumo'd resulting in some beat up shoulders. 

Knowing that today we would have overhead squats I should not have programmed push presses yesterday. Stabilizing the shoulder after doing all of the overhead work yesterday would be a challenge. Long story short, I try and minimize excessive use of any particular motion....going below parallel, pressing overhead, etc. This week we may have been overhead a bit more than usual, I switched things up on the fly for the class and hopefully got a better result. 






The dolphin kick....tighten it up!

If you take a look at the above picture you can notice that Blair's spine is in a pretty over extended position. Not only can this cause back pain and possible injury, but it is also pretty inefficient, especially in regards to speed. 

It's easy to develop a dolphin kick....you are working your ass off to get your first pull up and swinging your legs back seems to get you more momentum. In the long run lets really try and tighten up this kip. Movement such as this is distributing our enegry in directions we do not want to go. Try and tighten up your kip by having a friend hold their hands out in front of your stomach and lower back, swing but do not touch their arms. In the beginning this will seem much more challenging, overtime it will become much more easy and a lot faster. 



Have an injury? 

Adam hurt this wrist/thumb today during our warm up. Immediately I suggested an alternative for his workout. It would have been easy for Adam to simply go home and call it a day but instead he stuck around and handled business. Are any of you making up reasons why you can't come in? Don't! Walk in and we can address any issue, doing something is better than nothing.




Workout for Tomorrow:



Find a new 1 Rep Max Height Box Jump



As many rounds as possible in 20 minutes of:


Run 100 meter's forward

10 Jumping Lunges (1 is 1) 

Run 100 meter's forward back to the start

5 Hang Power Cleans @ 135#'s (from your thigh to your shoulder...no squat) 

Run 100 meter's backward (I know it seems stupid, but in life you defenitely may have to run backwards)

10 Jumping Lunges (1 is 1)

Run 100 meter's backwards back to the start

5 Hang Power Cleans @ 135#'s

1 Prowler Push 


May 24, 2011





This upcoming Monday we will have 1 class only at 12:00pm. The workout will be one of the "hero" workouts from Crossfit.com. Come prepared to work hard!







CrossFit Games Nor Cal Regionals
Fri, Sat & Sun: June 3, 4 & 5

The Arena at the Santa Clara County Fairgrounds
344 Tully Rd. San Jose, CA





Crossfit Santa Clara is sending 2 individual athletes and a team to the Nor Cal Regionals. The regionals are step 2 in the qualification process to the Crossfit Games held in LA at the end of July. The top 3 male and female athletes in addition to the top 3 teams will move on. 


This year's regional event will be held at the Santa Clara County Fair Grounds, with good food, beer on tap and lots of room to pitch a shade maker and hang out with CrossFit people from all over Nor Cal and Hawaii. If you've never been to a CrossFit Games event, you NEED to be at this event - it is a blast and you'll meet tons of very cool people. You'll also get a chance to see our athletes go head to head against some of the best CrossFit athletes and gyms in the world.

So, get your folding chairs, shade makers and coolers ready! This will be 3 days of fun and partying in a cool CrossFit world.

Get your spectator tickets here: TICKETS

More information on the Games: Nor Cal Regionals





Workout for Tomorrow:


Spend at least 10 minutes on the Pull Up..what type?

Strict Pull Up, Kipping Pull Up, Butterfly Pull Up, L-Pull Up



Dana's Birthday Workout:


For time: 

30 OHS 95/65
30 ft overhead carry of the bar
30 KB swings 1.5/1 pood

20 OHS 
20 ft. overhead carry 
20 KB swings

10 OHS 
10 ft. overhead carry
10 KB swings


May 23, 2011

Many of you may have noticed a few changes to the gym. One thing is for certain at Crossfit Santa Clara, we definitely do not skimp when it comes to getting new stuff that we think will help everyone. 

Our goal is to improve your overall fitness....why not get some funky toys to develop this. 


Speaking of funky toys:


"The Man Test"


The Parallel bars have officially became the item used for "The Man Test."


What is this? "The Man Test" 

5 dips----walk to the other end facing forward---5 dips---walk back to the place you started backwards----4 dips----walk forward----4 dips-----walk backwards...continue this pattern until you get to 1 and 1. So far the best we have seen is 1 rep on the second set of 3 dips. 


"The Man Test" can be done by any gender.




Workout for Tomorrow: 


#1 Annie


Double Unders

Sit Ups 


This should take about 5 minutes tops




Box Jump 24

Sumo Deadlift High Pull @ 95#'s

Push Press @ 95#'s



Rick and the 7:30pm all ladies crew. 


May 22, 2011

At Work and bored right now? 


Flip your feet up and do some Handstand Push Ups


I have dedicated myself daily to doing 50, I'll be walking through the gym, typing on my computer or finishing up a class and simply flip up and bust out a quick set. Before you know it...boom...50! 


Can't do a Handstand Push Up? You'd be surprised how many push ups or squats you can get in a day by doing sets of 10 or so multiple times a day. Don't do enough to get sweaty, that's a bit weird at work, but 10 or less should do the trick. 




A very good read


A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism






For those of you who are interested. Each of the 6 regional workouts will be programmed at our gym soon.



Workout for Tomorrow:


Step 1) Find a partner to lift with 

Step 2) Grab all kinds of small, medium and large weights

Step 3) Warm up to a "starting weight"

Step 4) Every minute on the minute for 20 minutes go back and forth for 1 rep each only, increasing the weight by roughly 10lbs or so every minute. The movement will be a thruster from the floor. You must pick the weight up aka clean it, then front squat it, then push press it. This should be all one motion.

Step 5) Set a new record and help your partner 



Before you leave:


3    500 meter rows on the rower, your rest is how long it takes your partner to row.