Crossfit Santa Clara

 At work and need a quick snack. A new favorite bar of mine is a LaraBar. 

This by no means takes place of a good meal but can help in those tough situations that come up. 

    

Pro's: Ingredients

Con's: Not as much protein as I would like in each bar.

   

The ingredients list on my peanut butter bar. 

Peanuts, dates, salt....that's it!!! Try and find another bar with 3 ingredients, its impossible. 

 

 

 

Jaime kicked ass tonight teaching the on ramp. Here is a pic of him using his kids ques with the adults during the SDHP. I believe it was, "now zip up your jacket with your left hand"

 

 

 

Dave and his twin brother at Crossfit Oahu...CFO is an awesome gym, if your ever in Hawaii go check it out.

 

 

 

 

Workout for Tomorrow:

 

A little Birthday workout for Brook (his birthday was today)

 

Quick note on Birthday workouts....please send them to me a week in advance so that I can fit our programming around your workout. Thank you

 

A little Spicy! Remember this is compliments of Brook at CFMV 

  

Max rounds in 10 minutes of:

5 Thruster's @ 95#'s

10 Burpees over the bar 

 

Every other minute perform 1 muscle up (start with a muscle up)...so a total of 5 muscle ups throughout. 

 

Awesome day today...a bit low key at night...I think it was because of the Shark's Game.

 

Please remember that Tomorrow night we have a 7:30pm class.

 

 

 

 

Wall climbs with SJPD

Get to know someone

The best rest position ever!

Welcome to the Muscle Up club fella's! Dexter and Dana rockin it today. 

 

  

  

Workout for Tomorrow:

 

 

Please choose one of the strength excercises below with the rep scheme of:

 

THIS IS THE FOCUS FOR TOMORROW! Take your time here. 

 

3-3-3-3-3-3

 

Back squat

Deadlift

Press 

Find a partner and lift together, please choose something that you have not done in a while. If you came in on Monday please do not choose back squats.

 

 

Prowler Pushes for conditioning 

 

 

The Muscle Up:

 

I hope everyone had a great day today! My apologies to the 4:30pm class. When things get crowded I get a bit intense...I really do not want to see anyone get hurt and do everything I can to avoid the possibility. 

 

 

A pic of our 6:30pm Crew 

A picture of our on ramp group, please let your friends know they are more than welcome to participate in this class for free. 

My dinner.

A few fish oil pills (I also use liquid). 

Lettuce wraps with Pork, lime juice, and cilantro

A cucumber and feta salad with lemon juice and Olive oil.

 

This meal was full of flavor, tasted awesome, and was pretty darn healthy. 

Food that is good for you doesn't have to be bland or taste bad. Search online for all kinds of Paleo style recipes. 

 

Workout for Tomorrow:

 

 

4 Rounds for Time of:

 

10 Wall Climbs

15 Calorie Row  

40 KB Swings @ 1.5 pood (Russian not American style)

Russian is a bit shorter of a range of motion and is a bit quicker, should keep you guys moving faster. 

 

The numbers above may change based on how the workout goes. 

 

  

The Wall Climb:

Start with your chest flat on the floor like the bottom of a push up

Finish with your stomach on the wall with your arms and legs locked out. 

Looks intense? Don't worry we can scale it for each person. 

 

Gas getting expensive? 

Trying to find a way to limit your carbon footprint?

Trying to get in a workout after over eating at Mother's Day Brunch? 

   

Throw on a backpack and run to your local grocery store. This is a great way to get in a workout but also accomplish a task that you needed to get done anyways. I am about to leave right now for Whole Foods. 

   

 

Kwang, Alex (Jojo's daughter), and Jojo at the annual "Ride a Wave" event for children with special needs. 

 

 

Workout for Tomorrow:

 

Tomorrow is Jessica's Birthday and she is turning 21! 

I have a feeling I know what she will be drinking to "recover" from her Birthday Workout.

Tomorrow is also Tom's birthday from Mountain View and he is turning 42. Thought we could match up the numbers and have some fun with a workout tomorrow. 

   

 

Sets of two Front Squat with a 1 minute rest exactly in between sets.  

Repeat for a total of 21 sets. (the load should be managable but heavy, the load will stay the same the entire time).

     

 

From Crossfit.com'ish (changed to equal 42 reps total)

  

21-13-8 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

  

 

 

 

I Hope everyone enjoy's their Sunday!

 

 

 

 

 

 

 

 

 

 

 

 

 

Schedule for Tomorrow:

 

11:00am Team Workout created by Sal!

 

Get ready for a great week

 

 

Schedule for Tomorrow:

 

9:00am at CFSC

10:30am at CFMV

 

 

 

Foam roller getting a bit easy? Here's another option

Suns out guns out

The 7am crew with some agility work

 

 

Workout for Tomorrow: 

 

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

Why Murph? 

 

http://www.theblaze.com/stories/uss-michael-murphy-navy-seal-honored-with-warship-bearing-his-name/

 

HAPPPYYYY BIRTHDAYYYY JAIME!!!!!!!!!!!!!!!!!!!!

 

 

 

Please keep in mind that the Nor Cal Regionals will be at the Santa Clara fairgrounds June 3rd-5th...

Volunteers would be awesome!!!

 

1. Go to Facebook
2. Search for: CrossFit Games - NorCal Regional
3. First click the "like" button  :)
4. Click on the Volunteer link (on upper left under the red games logo!)

 

Please also keep in mind that the superbowl of Crossfit....The Crossfit Games will be July 29th-31st in Carson CA. at the Home Depot Center. 

 

Congratulations Faisal and Family!

 

Faisal and his family were blessed with a son this past Monday. Ziyad Khan was born at 5:20am, after a speedy 20 min. delivery, and weighed in at 6lbs. 11 oz.  Mom, baby, and elder sister Nuha are doing well.  Dad is trying to figure
out which way is up.

 

 

Another congraulations to Blair for getting her first Muscle Up!!!

 

 

I give Max a hard time sometimes but he is truly a dedicated Crossfitter and great guy. Here is what we saw today.

 

 

 

Workout for Tomorrow:

 

Choose a gymnastics piece and work it:

 

Try and get a Bar Muscle Up

Try and get a Muscle Up

Try and get a HSPU

Try and get a Handstand walk

Try and get a pistol 

  

 

Max rounds in 3 minutes of:

  

10 SDHP's @ 95#'s

50 foot sprint 

 

Rest 1 minute and repeat for a total of 4 rounds

 

I hope the evening classes went well, I was giving a lecture at SCU but will be their tomorrow to watch the fun go down.

 

 

Get your mind right! 

 

Before lifting heavy objects, check in, get your mind right and create havoc on that weight. Love this picture of Michael 

 

 

 

Workout for Tomorrow:

 

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

 

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home toLumberjack CrossFit.

This workout is in honor of these soldier's.

 

 

 

 

The Bar Muscle Up...coming up soon in a workout.                                                                                                                                        

Please keep in mind that we have a 7:30pm class tomorrow.

 

I had the privilege to coach the 10,11,12,3:30,4:30,5:30 and 6:30 classes today. Awesome work by everyone!!

  

 

 

Congratulations to Declan for getting his first muscle up today! 

Many more of you are right thereeeeee....keep working on it!

 

 The push up's

Mobility work

Some pull up action

The Hollow Rock 

 

 

 

Workout for Tomorrow:

   

 

Split or Push Jerk 

1-1-1-1-1

 

Birthday workout for Sarah in MV, since she is turning 27

 

7 rounds for time of:

   

7 Clean and Jerks @ 135#'s

20 Jumps over the bar

   

Some of you may be looking at this and realize I changed the workout. 

This workout may be modified to meet the classes goals. 

 

 

Thank you to everyone who came out and donated blood tonight.

 

 

Tomorrow we will also have Open Gym at 10:00am 

 

 

The Noon crew doing their thing...L hang and L sit...great tools

 

 

 

Workout for Tomorrow:

 

 

Tabata Spartan Push Ups

Tabata Hollow Rock 

Tabata Kipping Pull Ups

Tabata Burpees (its only 4 minutes)

 

Perform 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds or 4 minutes. You will complete one movement before moving on to the next. Your score= your lowest round (more on that tomorrow).