CROSSFIT MILPITAS

Not only the President

Joe Gigantino, the owner/president of CrossFit Unlimited and also a dedicated client. Joe's been following the WODs and practicing his basic movement form for about a month now and seeing awesome results. He's got an big alumni football game coming up in May. Those guys better be training. Joe's a beast at the linebacker position and ready lay down some hard hits!

Sidenote: He will be attending a certification in April and might be coaching you soon.

WOD 2/1/08

Run 10k

The CrossFit king, "OPT" with a sub 7min "helen":

FYI: for those of you who don't know, this is the champion of the first ever CrossFit games in 2007. This video makes me want to train hard every time I watch it.

Climbing rope

We ordered 3- 25' ropes today! They should be up and ready for use within 2 weeks.

WOD 1/31/08

Three rounds for time of:

• Deadlift 225#, 15 reps
• 15 Handstand Push-ups
• 15 Pull-ups
• Thruster 95#, 15 reps

Now back to the rope business, many climbing variations:

Fitted for 14

Our pull-up structure was built by the ultimate handyman, Roman Solis. If needed, we can have 14 kippers rippin'em out. There are still some slots left for the 12:30pm-2:30pm seminar.

WOD 1/30/08

Rest day

Optional WOD:

As many rounds as you can in 10 mins of:

• Row 250m
• Shoulder press(m95#/w65#)

This was created by the great minds of SF CrossFit. Click for DEMO

Progress

CrossFit is all about personal progress. Make sure you keep track of it. A great way is to post your times in the comments everyday so you can always look back and gauge progess. Make notes like,"felt sluggish because of eating a tub of ice cream last night" or "that was much easier in the early morning". Celebrate PR's(personal records) by simply posting "pr" next to your time or score. I like to post my body weight since it fluctuates. You are working hard, keep a record it!

WOD 1/29/08

"Grace"

Clean & Jerk 135#, 30 reps for time

Note: as always, scale load as needed

Listen UP and learn from the best:

Movin W8

A big thanks to Willie, Skip, Vito, Jason, Coach Lee, and Coach Rudi for their help clearing out the space. By this time next week we will all have a beautiful CrossFit room in the club. I'm so excited!!

WOD 1/28/08

"Cindy"
Complete as many rounds in 20 minutes as you can of:
    -5 Pull-ups
    -10 Push-ups
    -15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
    -5 Handstand Push-ups
    -10 One legged squats, alternating
    -15 Pull-ups

I have attened a Mike Burgener seminar and am going to another in Feb. If you you get a chance, it's money well spent. Here's Mike's son(olympics this year?):

Caught it

162# snatch bottomed out with a face working overtime. You tell me your sport and I can tell you how benificial the olympic lifts are for you. I think they are the best kept secret in the fitness world. If you don't know these lifts, Some words of advice: take the time to learn the snatch and clean & jerk right.

WOD 1/27/08

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Click here to learn about the CrossFit Total

He's the man:

Is compensating helping?

I'm sure you've all seen a stability ball squat. Someone who cannot air squat below 90, usually can squat below 90 with ease when using a ball against a wall. A couple things it does is take balance out of the equation and greatly reduce the mid-line stabilization demand. My question to you...Is this hindering or helping the progression of getting a proper air squat? My personal opinion: I wouldn't use it. I've seen many people go from an unsound squat to a deep beautiful squat. None of which have used the stability ball method to get there. I've never seen someone with a solid air squat grab a ball and roll up and down the wall. I could be totally wrong, but I don't think so. If you or someone you know have actually used this technique to build your squat to proper form, I would love to see it.

Please post your thoughts and comments

WOD 1/26/07

Rest Day

optional wod

Complete 21/15/9 reps of:

• Row (calories)
• Pull-ups
• Dips
• Dumbbell thrusters (M:35#/W:20#)
• Medicine ball cleans (M:20#/W:14#)

Here's a trainer teaching the stability ball squat:

Sounds good, but does it work? Is it really "functional"? When you sit on the toilet, do have a ball to lean against?

False Grip

So you want a muscle-up huh? Well start here and get comfortable with it. The false grip(bottom) is a must to be successful at getting one.

WOD 1/25/08

"Nasty Girls"

3 rounds for time of:

• 50 squats
• 7 muscle-ups
• 10 hang power clean(m135#/w95#)

"Nasty Girls" demo

60# Wall Boulder

Freddy C doing a 60# wall boulder shot.Come on now....It definetly deserves the "boulder" title @ 60#. Notice the great form. Arms parallel to the ground, hands under the boulder with elbows under the hands, weight on the heels, chest up with arched back and locked "core".

CrossFit's definition of "core strength" is mid-line stabilization not trunk flexion.

WOD 1/24/08

Snatch 1-1-1-1-1-1-1

From kids to seniors...anyone can drink this kool-aid!!!:

Unsound, immature, and developed squats

WOD 1/23/08

Four rounds for time:

• run 400m
• rest 2 minutes

It is preferable to do this on a track or outside somewhere.

A little inspiration:

Full extension

Andy Stumpf from CrossFit Coronado at the level one cert in Santa Cruz using a simple coahing technique to make sure the athlete gets full extension(middle frame) during a med ball clean.

WOD 1/22/08

Rest Day - There's a prescription for today with 2 options:

• Practice something you suck at for 30-45 mins
• Play a new sport for as long as you have fun doing it

This one's for all the parents out there:

Way to go Gents!

The One World "Sunday School" class after a guys versus girls team workout. The guys pulled out a last minute comeback then colapsed to floor. I was very impressed with both team's efforts. You guys(and gals) are always welcome at Unlimited.

WOD 1/21/08

Complete as many rounds as you can in twenty minutes of:

• 5 handstand push ups
• 10 L-pull ups
• 15 steps, walking lunges

Here are some HSPU variations:

Where to Start?

Annie from Crossfit Santa Cruz demonstrating the starting position of a deadlift. We'll number them 1-4 starting on the left. Which is the correct way to start? I might even tweek something in the correct one (bonus points if you can guess what).

WOD 1/20/08

Deadlift 1-1-1-1-1-1-1

The guys at CrossFit SF playing around with overhead stuff:

*These are trained professionals so kids do not try this at home!!!(Try it at CrossFit Unlimited)

Does size really matter??

If these 2 guys were both well conditioned athletes and had the exact same diet and exercise program for the last 2 years, who would win in a "Fran" battle? Would it be a tie? Does weight or height play more of significant role when competing in the sport of CrossFit and using time as the measurement? Or do you think it even matters? I posted this question with my thoughts on the main site and it stirred up some interesting discussion. Please post your thoughts.

WOD 1/19/08

"Nancy"

5 rounds for time of:

• run 400m
• 95 pound overhead squat, 15 reps

Here's a great explaination of how to overhead squat:

Get um started early

I think for kids to develop a solid understanding of their body mechanics, gymnastics and martial arts at an early age are a must. Kids with a strong gymnastics/martial arts background pick up new sports with ease. Why? Gymnastics/martial arts develop all ten general fitness skills(cardio-respiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, agility, and balance) If you did not start young in gymnastics......Nothing to Fear CrossFit is here. We focus on developing all of these fitness skills to build a "fit" body. Ask yourself, "Does my current fitness program do this?" If not you should see what you're missing and sign up for our free seminar Feb 9.

WOD 1/18/08

rest day

The main site programming is on a 3 day on 1 day off cycle. This was found to be the most effective way to CrossFit. It is a hard schedule to follow, so I will be posting WODs on rest days for those of you who can't stay with the 3 on 1 off. FYI-the second best schedule to follow is 5 on 2 off.

• Shoulder Press 1-1-1-1-1
• Push Press 3-3-3-3-3
• Push Jerk 5-5-5-5-5

Footage from the first CrossFit Games in 2007:

The 2008 Games are in Aromas, CA on July 5,6. Will you be there?

The soul of our club

Sue's been working the morning shift at Milpitas Health & Fitness for over 8 years. She knows practically every member by first name and is truly the soul of our club. I've always said,"45lbs weighs 45lbs and a treadmill is a treadmill, but what makes our gym different is the staff and atmosphere." (Now I can add we also have CrossFit) Your the bomb Sue!

WOD 1/17/08

"Lynne"

Five rounds for max reps of:

• Bodyweight bench press
• Pull ups

Max bench reps are counted until you re-rack the weight

Max pull ups are counted until you let go of the bar

-We will be following the main site programming from this day on. The fact of the matter is, the founder of CrossFit(Greg Glassman) is the best there is at programming CrossFit. It's something I've been flip floppin on for a few weeks and I was sold by the end of this video. It's "OPT", a CrossFit badass breaking 7 mins for "Helen".

http://media.crossfit.com/cf-video/CrossFit_SCL1OPTHelen.wmv

Sweat Angel Sighting

Sweat angels make appearances at CrossFit gyms worldwide. They usually show after an intense met-con workout but only when an athlete gives it his/her all. I'll be looking for many sweat angels once our facility is up and running.

WOD 1/16/08

For time:

• row 1000m
• 150 double unders
• row 750m
• 100 double unders
• row 500m
• 50 double unders

Or you can do this:(but I want it on video)

Look what Unlimited has to offer

This is our 6:30pm Kickboxing conditioning with Coach Rudi Ott. The students are warming up here. Unlimited Kickboxing offers a free 7 day trial. Check out the schedule and email me if you're intersted in trying it out.

WOD 1/15/08

"Humble Pie"

21-15-9 reps for time of

• Hang clean(95#/65#)
• pull ups
• Power clean(95#/65#)
• push ups

Hang cleans are to a full squat:

Power cleans are from the floor:

FYI: The 10am time slot for the seminar is more than half full, the 12:30pm time slot is a quarter full. For information on how to register refer to the "Grand Opening Seminar" post at the top of the blog.

Total It!

WOD 1/14/08

"CrossFit Total"

• Back Squat - 1 rep
• Shoulder Press - 1 rep
• Deadlift - 1 rep

Click on title above for rules of each lift and a great article by Rippetoe

[dead youtube video]

A video of Nicole and Zac doing the CrossFit Total.

Santa Cruz noon class

Here's a pic of Hollis and Danielle's 12pm regulars at CrossFit Santa Cruz. They were kind enough to let me jump in for great team workout.

WOD 1/12/08

5 rounds for time:

• row 500m
• 50 squats
• 30 back ext.

Here are some cues for a good squat:

1. Keep your stance at shoulder width
2. Keep your weight on your heels the entire movement
3. Keep your chest up and your back arched
4. Make sure your knees track over your toes
5. Go below parallel at bottom and stand tall at top

A look at the CrossFit Air Squat:

A solid squat takes years of good practice to develop properly. It is something you do many times throughout the course of a day(sit & stand). Doing it right is not only a key to athletic prowess, but it's also essential in keeping your knees and hips healthy and strong.

You can get excellent instruction and correction for your squat at our free seminar on Sat Feb. 9. 

Dogs need core work too

For some reason my dog JR loves to stand on my backpack whenever we drive anywhere. I think it's his way to work on his balance and agility. Notice the focus in his eyes and those paws are working overtime.

WOD 1/11/08

Deadlift 3-2-2-1-1-1

Here are some 1RM deadlift guidelines:

well rounded beginner - 3/4x bodyweight, intermediate athlete- 1.5x bodyweight, advanced athlete- 2x bodyweight, elite athlete- 2.5x bodyweight

------------------------------------------------------------------------------------------------------

I met Pat toady at the level 2 cert. A cool guy and a CrossFit machine.

Seminar Instructors

A pic of Jenna performing power snatch. She's ending the third pull - pulling her body explosively under the bar(notice the hair and bluriness). Jenna is a great trainer. I would say one of her best attributes is her ability to motivate people. She's going to bring a lot to our Grand Opening Seminar and to CrossFit Unlimited in general.

 

This was shot a couple of weeks ago of Jolie, Freddy, and me having a "Fran-off"(All of us PR'd). Freddy C. is the owner of CrossFit One World and incredible trainer with a ton knowledge. Jolie is an awesome athlete/trainer. How awesome? Well she won 1st place at the 2007 CrossFit games and is on the traveling team for CrossFit HQ. Both will be teaching at our Grand Opening seminar Feb. 9th. Check the Grand Opening Seminar post at the top of the blog for more info on how to attend.

WOD 1/10/08

Run or Row 5K

B.C.

BEFORE CROSSFIT-

Here's our space. It's approximately 800 square feet to work with. We are going to have 4 lifting platforms all with their very own bars, racks, bumpers, and plates. A pull-up structure about 20 feet long and 5 feet deep will be installed along the side wall. Our Dynamax balls and plyo boxes are already here. Dumbbells and kettlebells will be placed against the back wall. Two GHD's are somewhere between New York and Milpitas on the way. 3 ropes will be hung and 4 rowers will be purchased. The room should be complete be end of January for all CrossFit members to enjoy!

WOD 1/9/08

"CINDY"

As many rounds as possible in 20 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

First Fran

This was Coach Rudi's First Fran. His face says it all.

Guess what the First WOD I'm going to post is?.....

WOD 1/8/08

"FRAN"

21/15/9 reps for time of:

• Thruster (m95#/w65#)
• Pull-ups

A CrossFit Classic

Free Grand Opening Seminar!

Our Grand Opening is Saturday February 9,2008. We will have two free seminars outlining the 9 basic movements of CrossFit. The first will be 10am-12pm and the second will be 12:30pm-2:30pm. My pals Freddy Camacho and Jolie Gentry from CrossFit One World along with my co-captain Jenna Castillo and myself will be hosting this awesome training session. Whether you're new to CrossFit or been solo CrossFitting this a great way to learn some solid form and technique. Space is limited to 20 people per seminar. To register shoot me an email( [email protected] ) with your contact info, time slot preference, and CrossFit experience level, if any.