July 08, 2011

I hope everyone enjoys there weekend!

Crossfit Santa Clara will be closed this weekend due to a level 1 certification.

Crossfit Mountain View will be open at

9:00am Class

10:00am Mobility Class

10:30am Class

Workout for Tomorrow:

To be determined by the Instructor based on how many people, equipment, and how many days/movements people have done that week.

July 07, 2011

Schedule for this weekend:


All classes are moved to Mountain View, Crossfit Santa Clara will be closed




Quick Good Bye to Mike (tall, endurance type athlete, with nice hair and teeth, comes in at 3)....he will be moving out of the area for a new job opportunity. You will be missed....Yes we will save you a seat in the CFSC section at the Crossfit Games.





Crossfit San Jose is having a re-grand opening on July 16th. They will be hosting a team competition as well. If you are interested please let Jaime know asap!!!!!









 Andy getting wild, yup those are $4 glasses. 

The "I just want to be alone right now picture." That's when you know you hit it pretty damn hard. No position is comfortable, talking and noise is magnified....all you want is silence outside. 





Ashley and I had this last night, it was awesome! You use cauliflower instead of rice. 




Spicy Shrimp and Smoked Porkchop Jambalaya


-1 Tablespoon Olive Oil
-1 Cup chopped onion
-1 Cup chopped red bell pepper
-1 Tablespoon minced garlic
-2 Smoked porkchops diced (regular ones are fine too)
-1 head of cauliflower
-2 teaspoons of paprika
-1 teaspoon black pepper
-2 teaspoons dried oregano
-1 teaspoon dried thyme
-2 cups chicken broth
-2 tablespoons tomato paste
-1 teaspoon hot pepper sauce (more to taste)
-1 (28 oz. can) diced tomatoes
-1 pound peeled and deveined shrimp
Heat olive oil in a large stock pot over medium-high heat. Add chopped onions, chopped bell pepper, minced garlic, and porkchops; saute 5 plus minutes or until vegetables are tender and porkchops are cooked. Chop head of cauliflower into smaller pieces and put in food processor to make "rice". Add the next 4 ingredients; cook 2 minutes. Add broth, tomato paste, hot pepper sauce, and diced tomatoes; bring to a boil. Reduce heat, add "rice". Cover and simmer 20 minutes. Add shrimp; cook 5 minutes. Let stand 5 minutes.






Workout for Tomorrow:



Deadlift 2-2-2-2-2-2 (Heavy)


400 meter row repeats 




July 06, 2011





Things we are working on:


Getting a new website that is more interactive and community based.

Getting a new larger facility for CFSC.

Getting a new and larger facility for CFMV.

Getting in new badass T's for the CF Games. 

As always, finding new and innovatice ways to get you guys more fit.




Ben in Beijing at the Great Wall of China....awesome pic!




Big congrats to Thomas for his first Muscle Up!!! 





Workout for Tomorrow:


Run 200 meters 

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Squats


Perform the above sequence (should take about 2 minutes)

Rest 1 minute and repeat for a total of 5 rounds 

July 05, 2011


Real quick note about mental motivation:


I see way to many of you guys quitting early on your reps, dropping the bar, then picking it up later to finish your set. Why? 

Please understand that I totally get that people need to rest...the question is when? My job as a coach is to increase your physical and mental threshold here. 

Quick scenario from today:

I walk up to an athlete who is resting and as a simple question, "how many more do you have?" The response, "2 more lunges." Ok.......so that means this athlete completed the entire workout and simply has two more lunges. My question to each of you is....could this athlete have muscled through 2 more lunges before putting the bar down and finishing. I think most of us would agree that you can always do two more lunges especially when you know you are done for the day after that. 

My point:

Mentally push yourself and achieve small and large goals. The goal can be as simple as, " I will not put the bar down for 10 reps." To larger goals of, "I want to finish in less than 10 minutes." The point is with each goal accomplished you will become more confident, push harder, and ultimately get fitter quicker. 

A coach can't always be there (although we try). Take it upon yourself to push in each workout.....every time you hit it a slight bit harder you are getting that much better. 





Jaime skydiving for the first time!


Alfred gets hist first Muscle Up.



Workout for Tomorrow:



In keeping with Benchmark Wednesdays...here it is!




30 Clean and Jerks @ 135/95# 


Yup that's it guys....we will obviously do some supplemental work but Grace is our focus....COME IN READY TO CRUSH THIS.

A good time would be sub 3 minutes, a great time would be sub 90 seconds. 



July 04, 2011

Schedule for this Week:


Tuesday only we will be adding a 10:00am class this week.

Saturday and Sunday we will be closed for a Level 1 Cert....classes will be moved to Mountain View.




Why Hollow Rocks?


We hit up hollow rocks quite a bit. Why? Hollow rocks are amazing for developing core strength but more importantly developing an awareness of "the position." "The position" is simply were you are locked and ready to go. Your rib cage is down, your abs are tight, lumbar curve is in extension but not over extension and you are braced and ready to lift. This position should be maintained on everything we do in Crossfit from a Handstand Push Up to a heavy back squat.

Is the Hollow Rock extremely hard for you???

If you answered Yes....work it more on your own. Keep in mind that if holding a good position (hollow) on the floor is so hard for you, how can you possibly maintain it while under load????

Just  a thought....








Need some tile work done??


After 10 years of working in the tile industry one of our old school member's Andy has just started his own tiling business. To support him I wanted to put this post up (Just started a business? Let me know). Andy has personally re-done the tile in my house in addition to many other member's houses. He has also been there everytime when we moved locations, Andy is simply a get it done kind of guy.


I can personally speak for the quality of work Andy can do.


His contact information:

Andy McCoy





Workout for Tomorrow:


Step One:

5 Rounds for time

7 Toes to Bar

7 Ring Dips


Step Two:

5 Rounds for Time:

7 Push Jerk's @ 135#'s

7 lunges with the barbell on your back




July 03, 2011

I hope everyone enjoys there 4th of July.



Schedule for Tomorrow:


The gym will be open from 8:30am until 12:30pm. 


We have one class at 10:00am 



Workout for Tomorrow:


This is from Crossfit.com and fits in well with our programming, come in and hit it hard for Scott Morrison.




50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.


Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


July 02, 2011


The Reebok Crossfit Games now have an add on a building directly under the flight path to LAX. Wow how things have changed when I first got in to Crossfit. 4-5 years ago things were a lot different, Crossfit was a super underground community and we became one of only a few affiliates in the Bay Area....now there are tons.







Workout for Tomorrow:


Team workout with Karo at 11:00am



July 01, 2011







10:00am Crossfit Total (Open Gym)

Mobility Class has been cancelled (I apologize for the inconvenience)










Go to Starbucks a lot?


Yup, me too!





Let's talk coffee drinks for a second. Today I went to starbucks before the 7am class and saw a huge group of people who just finished their boot camp class enjoying a drink together. The community aspect of this is awesome, however the drinks they were having weren't so awesome.

These people just got finished sweating there ass off and working hard, now they were at Starbucks having a frappuccino. The worst part about it was that the instructor of the boot camp was there with them simply watching them waste the work they just put in.

The bottom line is that Coffee is amazing, one of natures greatest gifts in my opinion. However be careful with what type of drinks you choose. 

Please check this link for more information. The calories, fat, fiber, and protein don't really concern me to much. Take a look at the Carbs aka sugar which causes an increased insulin spike and ultimately stored fat.




Your best bet.....a cup of coffee or espresso with nothing in it. Need something in there though? Try half & half or heavy whipping cream (have to ask for it). Both of these have some fat to suppress the insulin spike you will receive from the carbs in the milk. 




Workout for Tomorrow:



It will be made up on the Spot





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