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30 posts from June 2011

June 30, 2011

Congratulations to our t-shirt winners. 


Upcoming Schedule:




10:00am Mobility....Mike and a few others will also being doing the Crossfit Total (try it out!)



11:00am Team Workout 


Monday (4th of July)


10:00am only



Tired? Hungry? and need a quick meal....make your way to Whole Foods.

Grab a quick bag of veggies (already pre-cut is easy) I also grabbed a tomato, I love them.

Grab 3/4 or so pound of Salmon (preferably wild and not farmed)

Grab an Avocado!


There you have it....a perfect blend of protein, fat, and carb's for you. 




How we settle business predicaments at CFSC. 


I told Jaime and Rick I would get them watches a long time ago for some things they helped me with. Just so happened I got two different colors.....whats the best way to battle out for what color you get? Yes that's right, L Sit Pull Ups.




Workout for Tomorrow:



Mobility and stretching 


Perform the following for time:


Row 500 meter's

30 Toes to Bar

20 Deadlift's @ 225 (unbroken for sure)

10 HSPU's


Rest as needed and repeat.



June 29, 2011

6 and 7 am'rs get ready to jump start the day...I'll see you guys in a little bit.




Quick little game of.....


Guess that member (blury man below).


The first and 11th comment will receive a free t-shirt of some kind. 


We should have a new GOOD LOOKING t-shirt ready for the Games at the end of this month. 


 Isaias down in LA at Crossfit Merge. Here is a pic with the Bryce the owner and Isaias' brother.



Classes getting crazy tonight!




Getting more fit and a tan...nice.






Workout for Tomorrow:



Bench Press (yup I know I know we never bench). 


Presses in any direction will improve your overall pressing strength. Plus you never know when you may get stuck under a car or have to push a bully away....benching can help. Not to mention for those of you who care it is beach season. 



Complete max reps of a clean and jerk in 1 minute, immediately after the minute is over hold a hollow rock for 30 seconds....rest 1 minute and repeat for a total of 5 cycles. 

The penalty for breaking the hollow rock in the 30 second time frame is 1 400 meter run. The run (possibly runs) are to be done after the workout is over. 


The weight should be challenging but movable. 


I'll explain why I put this video up in class



June 28, 2011

So starting this week we will begin benchmark Wednesdays.

What is benchmark Wednesdays?
Crossfit.com has many workouts that are known as "benchmarks". An example of this would be "Fran" or "Murph". Some are named after fallen heroes, others are named after girls similar to hurricanes.
Benchmark workouts are valuable because overtime we will repeat many of them. This will give you a great opportunity to see your progress and compare times.



Great work today crew, everyone was hitting huge numbers!! 



Workout for Tomorrow:

5 rounds for time:

Run 400 meters
30 Box Jumps 24"
30 Wall Ball Shots

Keep in mind the standards. These are really important so that we can compare your score for next time.


Also their will be a cut off (depends how the instructor feels its going) on this workout so push hard to get it done!




June 27, 2011

Let's talk about your fitness program. Most of the people who check this blog Crossfit but for those who don't ask yourself the below questions.
How safe is your program?
How effective is your program?
How efficient is your program?
We would like to say that Crossfit has a great blend here, let me explain.
Let's take 3 potential programs. The first one is 100% safe, has never had a single injury. It can get you 10 pull ups, but it will take you 5 years.
The second one promises you 100 pull ups in 3 weeks. The down side is that it is only 10% safe, everyday someone goes to the hospital.
The last program (our program) promises you 5-10 pull ups in 4-8 months. Yes we have the occasional injury, but are about 95% safe.
So where am I going with this?
Bottom-line, assess your fitness program. Are you getting results?
With Crossfit if you put in the work and eat well the rest will all come together.

A quick note from Jenn West (comes in at 4:30)   

Dear Jason,
Apparently I have "won" a shopping party at Sports Basement which will give anyone who comes shopping from 6-8 a 20% discount and a smile. They said I can invite as many people as possible-so I thought we could offer it to any CFSC and CFMV person and family member possible. There is no need to RSVP or bring in the flyer-just come and get 20% off. I know it's not  much, but hey it's something! :) Perhaps someday they will offer the Khalipa line of Cross Fit clothing. Can you post this sometime?


A few pics from today:



On-Ramp crew getting crazy with Dana!



Haven't gone below parallel yet this week.

Workout for Tomorrow:

Hang Squat Clean heavy followed by 4 Front Squats, so a total of 5 Front Squats per set. 5 HEAVY sets total (these are work sets, not warm ups).

Quick and crazy:

3 Rounds for Time:

10 Hang Squat Cleans @ 135#'s
20 Pull Ups



June 26, 2011

I hope everyone had a good weekend. Please remember that we have 7:30 pm classes Monday through Thursday.

Here is a picture of one of my fellow Crossfit certification staff trainers Eric. In this pic he is demoing how to use a band slightly different than how we have been using it in the past.


We can use this technique of band to learn and get better at pull ups. We can also use it for muscle ups.

Take the band and wrap it around the pull up bar multiple times to the desired tightness that you are looking for. You then place your arms in like a back pack and it becomes a great learning tool. One of the reasons I want you guys to use this in comparison to putting it on your foot is because often times with the band on your foot you can become out of control and it doesn't mimic the Kip as well. This is due to the fact that you can't bring your head through your shoulders since the band is usually in the way.

Please use this technique the next time you are doing band assisted pull ups.



Here is a picture of Jess at half dome this weekend.




Workout for tomorrow:

Split jerk from in front or behind the neck
1 1 1 1 1

Please make sure you have a game plan on how to dump the load safely if needed.
A Crossfit.com special
Run 800m
30 clean and jerks
Run 800m


Please note the weight is not prescribed here. You must find a balance between getting a good time and having a good weight. My recommendation would be 155# to 175# for men.

June 25, 2011

I hope everyone has a great Sunday! Sal will be running the 11am team workout tomorrow. I will re-do this post soon, it's tough on my IPhone in San Diego.

June 24, 2011

I hope that everyone has a great weekend!




Schedule for tomorrow:


9am CrossFit class in Santa Clara

10am Mobility class in Santa Clara

10:30am CrossFit Class in Mountain View




Lisa got her first handstand pushup!



Workout for tomorrow:


    5 Rounds for time:

        5 burpee pullups

        15 squat clean thrusters 75#/55#




June 23, 2011

Please remember that our mobility class will be on Sat at 10am. 



Great pic of the morning crew.....who is that good looking guy on the Stone? Yup that's Rick.


Tomorrow is Rick's Birthday!!!!


Happy Birthday bro.





In Celebration of Rick's Birthday:


Find a new 2 rep Overhead Squat PR (for a lot of you this will be technique work).




3 Rounds for time of:


500 meter row

12 Body Weight Deadlifts

21 Box Jumps 24"


The morning crew will also have an additional treat....I will do it with you guys.




Pretty cool video....thought you guys might like it.


June 22, 2011


Small classes tonight....where was everyone??? Maybe it was Softball. 




The 6:30pm On Ramp Crew



A new Toy at the gym, you can do all kinds of cool stuff with this. Try it out sometime.






Dave finds the best rest position at the gym. 





Workout for Tomorrow:



Prowler Push extremely heavy (You can get in small teams and work short 10 yard pushes at very heavy weights, 10 yards should feel like 100)



Complete the following for time, rest 1 minute and repeat for a total of 4 times.


5 Burpees 

10 Power Snatches @ 95#'s

5 Burpees 


The weight on the snatches should be light enough to move fast with.


June 21, 2011

Please keep in mind that we now have a 7:30pm class Mon-Thurs.



Awesome pic that Tim sent me of his daughter at a Rodeo recently. 



A couple of ways to open up the shoulder:


Photo Photo Photo



Workout for Tomorrow:


3 Rounds for time of:


5 Shoulder Press @ 135#'s

20 Double Under's


The goal of this workout is to develop some pressing strength and also work on your coordination. The press should be challenging!









You guys didn't think that was it did you?



5 Rounds for time of:


Run 400 meter's

30 Wall Ball Shots


All Wall Balls should be unbroken......dropping the ball is a penalty and you must begin your wall balls over again.