CROSSFIT MILPITAS

CFM Member Profile: Stacey Yung

Age- 27 

Started CF- August 2008 

Day Profession- Swim Coach for the Milpitas Tidal Waves and CrossFit Coach at CrossFit Milpitas 

Least/Most Favorite WOD and Why- My favorite WOD would have to be a tie between Annie and Grace!! I love anything with double unders and throwing around a heavy barbell. My least favorite WOD is Barbara. I've done Barbara 3 times and ALL 3 times it's a guaranteed date with Puke. 

Diet- I recently started doing Paleo. Before Paleo, I was on the Zone diet eating 11 blocks a day x2 protein and fat. 

Little known fact about you- I like Kiwi and but I'm deathly allergic to it. It was a sad day when I ate it and couldn't breathe. 

Best Moment at CFM- There are so many best moments at CFM but one is being on the 2011 CFM Regional Team. That is what sparked the fuel to compete. An awesome and humbling experience with the best of the best. 

Anything else- I did my first CrossFit workout with Austin on a Free Saturday morning in APRIL 2008 and I remember telling JLuk "CrossFit is too hard and not for me. I don't think I'm going to join." HA!! I was so wrong!! JLuk convinced me it's the BEST THING EVER and I should just give it a chance- so with some time to think about it, I did. I'm thankful that he's introduced CrossFit to me and my sister. The friends I have made through CFM are the best- supportive, encouraging, and always pushing me to be a better athlete. OH YEAH-- when my sister and I first started, OG Jenn came into the cell to write down her WOD and time from the previous day and didn't introduce herself to us. She had to do burpees and I had no idea what was going on and thought, "Damn, she probably hates us already!!" haha!! :)

Stacey, you are an inspiration to many. I have watched you grow from a feeble young girl to a strong & confident young woman. Thank you for everything you do at CFM!! - Austin

WOD 07/31/12

15 minutes to find a 2RM Hang Power Clean
rest 3 minutes, then:
15 minutes to find a 2RM Front Squat

If time & space permits - Extra credit: 50 GHD Sit ups for time. 

Mobility School

On his never-ending quest to improve as a CrossFit Coach, Vito recently went through the CF Mobility course with Kelly Starett. Flexibilty is an important part of fitness. Often, improving flexibilty (mobility) will result in drastic increases in performance.

I'd say over 90% of the people who come through our doors NEED to be more flexible. How much flexibilty do you need? Enough to get your body in the right positions for any movement we do. If a coach asks something of you, like "elbows up" and you hear him and try, but they just don't go up it's mobility issue. 

Visit mobilitywod.com and watch some videos. Then, simply follow Kelly's instructions. If you have questions, ask your coach. But don't settle with just accepting that you're "tight" and that's the end of it. You're obviously not lazy or you wouldn't be doing CF. Stretching and loosing up tight areas is not fun and often painful, but it's so worth it!!

WOD 07/30/12

Max rounds in 4 mins of:

5 Pull ups
5 Push ups
5 V ups
2 Squat Snatches(m135#/w95#)
Immediately following, Run 550m within 3 minutes(your rest is the remainder of the 3 mins)

Repeat for a total of 3 cycles. There is a 30 burpee penalty for any round that the 550m run is not completed.

Nooner Crew Holding L's

The L-sit is an great test and builder of core strength. Do-um!

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**CFM Affiliate Team Update**

After I posted the name list, I got a emails daily up to yesterday about getting involved. I'm going to try and get everyone involved. For those of you who read the blog, sent the email, and met the deadline, I noticed. I will be putting together teams next week and email out the next step.

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WOD 07/27/12

Was supposed to be what's posted for 07/26/12.

Soooo, if you didn't do it yesterday, do it today. It you did do it yesterday, rest or make up what you missed today. Bonus points if you can decipher this riddle.

Off to New Zealand

 

I'm in Hawaii waiting for my flight to New Zealand. I'm going to kick it with the Kiwi crossfitters at a level 1 seminar for the weekend. I will be back Monday. I will have email access but no phone. The time zone might mess me up on posting. If for some reason there is no posted WOD, don't call 911. Everything will be okay, just show up to class and the coached will take care of you.

WOD 07/26/12

Max rounds in 20 mins of:

5 Pull ups
7 Push ups
9 Squats
2 Deadlifts (275/185)

Kevin Keeps it Clean

Kevin "Yip" Eclarino Gutierrez was hired as the Gym Maintenance/Cleanliness Supervisor and offically started today. He has committed to taking the cleanliness of the gym to the next level. Most of you know, Kevin is also a member of the gym and takes pride in his "2nd home". 

He wants to hear from you! If you see something that is not up to your standards and needs attention, you can go straight to the man. Grab a pen to write this down. Here's Kevin's contact info:

email - [email protected]
cell (text) - 408.717.1508

WOD 07/25/12

4 rounds for time of:

Run 200m
20 Pistols (alternating)
10 Hang Power Cleans (165/110)

CFM Member Profile: Naomi Dizon

 

Naomi before her fitness quest

Current picture of Naomi

Age: 37

Profession: I'm a stay at home mom/ chauffeur/chef/babysitter to my nieces & nephews/maid/doctor to my family! 

My 1st workout at Crossfit was "Fran" on October 11 2011. Boy was I scared when I saw the WOD. I wanted to leave but then Vito said I can sub it....that made me stay and do it. Seeing everyone around me on the ground & also looking sick( I thought right there this crazy place called Crossfit was the perfect gym for me)! I don't have a favorite WOD but I love doing dead lifts, snatches, back squats, run, kb swings & box jumps! My least favorite movements are wall balls, double under, pull ups & thrusters just because I really need to improve on them. 

My ah ha moment was 2 years ago when my mom was diagnosed with breast cancer while going through her treatment my dad was also diagnosed with lung cancer. Being a smoker for more +40 years his health quickly declined and he lost his life last October. Lucky my Mom's cancer is remission. My life has always been about my children & husband so over the years I gained a lot weight. Last year my doctor told me I have high blood pressure and suffered with migraines for a while. She told me I needed to take a pills, eat healthy &  lose weight. I'm proud to say I've lost 50 lbs and know longer taking any medications. I eat healthy/Paleo meals and I am able to maintain my weight. I always tried to diet & exercise over the years but I never was able to stick with it until I joined Crossfit. I never like going to the gym but like my family says I'm addicted to Crossfit and go 5 days a week! I want to thank all the coaches who kick my butt everyday & all the other members who cheer & motivate me finish to WODS. 

A special thank you to Rose for telling all about Crossfit & convincing me to finally join & all your help during the WOD's...your an awesome friend! To Beverly the best sister in law a girl could ever have.....I have no words to thank you for all the help & amazing support you have me given me in 1 1/2 years!! I would never lost the weight if you haven't taken the time to take kickboxing classes, spinning classes, yoga & especially Crossfit with me!! You're such a giving person & I can never repay you!! Love you girls!!! 

WOD 07/24/12

Back Squat 3-3-3-3-3-3-3-3-3-3
Rest 3-5 minutes between each set. 

Extra Credit if time permits: All out 500m row

The weight should be consistent and around 80% of your 1RM... if you have a true 1RM. If you are wondering what 1RM means or haven't tested your BS in quite sometime, warm-up with sets of 3 until it's hard then start. Rest 3-5 minutes between each set. 

Phone Post

Yes...internet down again...sorry...member profile tomorrow.

WOD 07/23/12

"Jack"

Max rounds in 20 mins of:

10 Push press(115/75)
10 KB swing(53/35)
10 Box jump (24/20) 

Hammer Slam

The sledge is a fun training tool. Unfortunately, you will not see sledge swings in our class programming for now. We just don't have enough hammers or tires to run the gym through a WOD. However, if you want to learn how to swing it and put it in a workout let one of your coaches know.

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**CFM Affiliate Teams**

I'm working on putting together the affiliate teams. I want to make sure I have everyone who wants to join in. Here's a list of the people who have emailed me back with their numbers:

William
Zander
Paul
Rebekah
Gopi
Jessica
Stacey
OG Jenn
Oscar
Charity
Lori
Roge
Steven
Carmen
Jeff
Vito
Kevin

If you want to be on a team and your name is not on the list, email me ASAP.

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WOD 07/21/12

Team Workout @ 9a
Community Workout @ 10a 

Fun in the Sun

Our make up day turned into an outside sled/barbell day. Getting a short amount (10-30 mins) of sun exposure a day is great for your health. Many people have a vitamin D deficiency. Not having enough vitamin D can cause low energy and affect your overall health.

WOD 07/20/12

Max rounds in 20 mins of:

3 Power Snatches(m135#/w95#)
5 Push Jerks
7 Ring Dips
9 Back Squats 

Food

 

 

Our 6 week nutrition challenge kicks off Friday. We had an orientation meeting yesterday and we still have one more. If you want to join the 40 or so people doing the challenge just show up Thusday @ 7:30pm with $40 for the final orientation meeting.

Coach Glassman, CF's founder, created actheoretical hierarchy of the development of an athlete. If you're missing the base you should do the challenge.

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WOD 07/19/12

Make up Day

Needs to be Found

Lost & Found will be donated on Thursday. If you are missing anything, please check it tomorrow.

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**Meat is Ready!!**

The beef from Prather Ranch will be delivered tomorrow (Wednesday) from 5:30p - 6:30p. Please pick up your order from 6:30p - 8:30p.

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**POP**

I posted a document that I've been working on, with the help of the CFM coaches, for the last month. It's the Points Of Performance of our 20 foundational movements. Check it out on the right side bar. For beginners it's a great tool. For CFM OG's it's a great refresher. It's free and open for the greater CrossFit Community to use. Pass it on.

WOD 07/18/12

5 rounds for time of:

6 Overhead Squats(m95#/w65#)
9 Thusters(m95#/w65#)
12 Wall Balls

Coming Soon

Every year at the Games Rogue sells Official Games used equipment. I'm happy to announce we bought the uprights and crossbars for a 30' Infinity Rig. They weren't selling the Dirty South pull up bars so I couldn't buy a complete rig just quite yet. I talked with Bill, Rogue's founder, and will getting the rest of the rig delivered by the middle of August.

30 feet will give us 6 rack stations and a ton of pull up space. I also made sure to buy 4 12' uprights for rings. We will be selling the pommel horse (let me know if you have anyone who's interested) and putting all the equipment that's in the center of the floor in it's place. The rig will go right in the center of the gym. Exciting times at CFM!

WOD 07/17/12

For Time:

Run 800m
30 Cleans(m155#/w105#)
50 Burpees 

Extra Credit:

5 mins to find max time in a L-sit (goal is 2 mins+)

CrossFit Champions

I had access to a restricted area at the CF Games and caught this group hanging out together. Perfect photo opp.

WOD 07/16/12

20 mins to test for 1RM Deadlift

then...

3 rounds for time of:

10 toes to bar
10 power cleans(m205#/w165#) 

2012 CF Games

The 2012 CF Games are on! For all your coverage needs visit the Games website 

www.games.crossfit.com

The gym class schedule for this weekend will be:

Friday - 6:30a/8a/9a
Sat & Sun - No Classes 

WOD 07/13/12

CF Regionals Event 4

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

The Big Time

I'm down in LA for the CF Games and got to go the athlete reception tonight. What amazed me was the size of and scope of everything. The whole hotel was decked out in CF dressing. There was a huge Reebok store in the lobby. The growth of the Games and CF from 2008 to today is crazy. I remember back in 08 an affiliate coined the phrase "your workout is my warm up" and put it on their shirt. While walking through Target, I saw the same phrase had made it's way to a big sports brand tshirt. The only reason something grows this fast this quick is if it's awesome. The people have spoken...CF is awesome!

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WOD 07/12/12

Make up Day

Hired

Steven has completed his CF level course and CFM mandatory intern hours and has been hired on the team as the 7:30pm coach. With a lifetime of athletic experience, a bio degree, and his passion and knowledge for CrossFit I'm excited to have him on our team.

WOD 07/11/12

20 mins to test for 1RM Shoulder Press

then...

5 rounds for time of:

1 Rope climb
2 Power Cleans(m225#/w165#)
3 HSPU
150m sprint 

Dal From India

Dal sent this email last week:

I was finally able to go visit the CrossFit gym here and get a couple workouts in, the community here is just as friendly as home. All the trainers were very nice and welcoming. You can see the pics of the gym and how well equipped it is. It's inside a mall and has AC but I still sweat through my shirt during a workout. They don't have a place to run there and running outside isn't really a smart idea... so all those rowers come in real handy. Hope I get to workout here often till my location opens which is still under construction.

I'm still trying to figure out how to eat here, I've fallen off the paleo wagon several times but still trying my best to stick with it. Starting to develop a routine with timing at work and getting settled at the house so hopefully I can plan my meals better soon.

Thanks for the emails that several of you have sent and the calls to check in. It's great to hear from all of you.

dal

The gym looks awesome! We miss you Dal!

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**Prather Ranch**

I talked with Cliff from Prather Ranch today and unfortunately they do not have enough beef ready to fill our order. Iwas told it was because of the 4th. The new delivery date is Wed July 18. If you have any questions feel free to email me.

WOD 07/10/12

"2012 CFG Event 2"

3 rounds for time of:

8 Split snatches(m115#/w75#)
7 Bar muscle ups
Run 400m 

CFM Member Profile: Charlene Lennon

Age- Proud to say I am 48 

Started CF- I started Crossfit at the end of February 2012. 

Day Profession- Project Assistant at Devcon Construction, Inc. 

Least/Most Favorite WOD and Why- Not sure of a specific WOD that is my least favorite, I suppose any WOD with burpees are my #1 enemy. My favorite WOD is one with dead lifts and box jumps. Conquering the fear of jumping on the box was my highlight for Crossfit. 

Diet- I have eaten healthy for the most part of my adulthood. I have never been a fan of fast foods having preferred to cook meals for my kids over hitting up a drive thru.  Pastas have been my biggest weakness, the carbs contributed to sluggishness and weight gain. I made the switch to eating Paleo with limited dairy in March allowing myself cheat days; weekends. My sweet tooth has been a challenge, Oreo's are my all-time favorite, so to curve the temptation I avoid the cookie aisle. Since I switched to Paleo I have more energy, sleep better and overall am happier. 

Little known fact about you- Wow that is a really tough question since I am outgoing and tend to be a talker. My life tends to be an open book. I would have to say that most people do not know I took piano lessons for over 12 years having started at age 3. I ride Harley's, own 4 dirt bikes and a quad. 

Best Moment at CFM- I have so many : ) The day I did my 1st box jump, I actually cried. Doing a Burpee where I actually got off the floor. Another, completing 10 modified push-ups considering I could not even complete one, being able to squat, yes for me that was a biggie. Seeing the weekly improvement when lifting, I could go on. I must say in all honesty that every moment at Crossfit is my best moment because I am trying. 

Anything else- Crossfit has changed my life in so many ways. Not sure where to begin without shedding happy tears. I have been a runner off and on since I was 24. That did wonders for me for a long time. Unfortunately 2-1/2 years ago a horrendous tragedy struck my family, the loss of my daughter. I gained over 25lbs from depression, stress, sleepless nights, chemical imbalances and the medications the doctors believed I should take to numb ones life. I never stopped running, I even completed a 10K and half marathon during this time. However, I was not satisfied, still gaining weight and I no longer felt motivated. Then I stumbled upon Crossfit and the trainers. My life changed the moment I started. I was hooked.

I started Crossfit not being able to squat, lifting a 15lb bar was a chore, a push up meant going down and not getting back up and hanging from the bar, well that was a joke in itself. Oh the things I could not do and now can do, an endless list. I refuse to not finish a WOD even if I am exhausted, giving up is not an option for me. Progress is always one step away as is success. Each day I feel stronger, not only mentally but physically. Today I can do squats, having recently completed 108 wall balls. I can shoulder press 45lbs. I can dead lift over 80lbs. I can actually do box jumps with no fear. I am delighted to say that I am off the medications, I sleep at night, have not had an anxiety attack in over 3 months and overall I am in higher spirits; I owe this all to Crossfit.

I believe that life is a book of chapters. Some are happy, others are sad, some end sooner than they should others, some are never ending. I am exstatic to say that my chapter of Crossfit will never end. If I can do it, anyone can do it. All it takes is commitment, belief and patience. I owe so much to the trainers and my workout friends. Vito, Jen and Melia, thank you for always believing in me and reminding me that the 1st step is trying.

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**Prather Ranch Meat Order**

I will be contacting Prather Ranch today to follow up about our beef share. In the last conversation, I was told it should be ready sometime this week. 

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**CF GAMES CLASS SCHEDULE**

The CF Games are this weekend. Our coaches will all be in LA for the event. I am heading down Tuesday and will be coaching Jason Khalipa. He's looking great this year and has worked as hard as he could have. If you're going to the games, cheer loud for Khalipa!

Here's the gym schedule:

Thursday - 6:30a/12p/3:30p/4:30p/5:30p/6:30p/7:30p

Friday - 6:30a/8a/9a

Saturday - No Classes

Sunday - No Classes 

I'm working on having someone there Saturday & Sunday for Open Gym time in the morning. I will post up the times as soon as I hear back.

WOD 07/09/12

20 mins to test for 1RM Back Squat

then...

5 rounds for max reps of:

1 min burpees
1 min rest