CROSSFIT MILPITAS

WOD 09/11/12

Max rounds in 12 minutes of:

21 Double Unders
3 Power Snatches(m155#/w105#)

Within 5 mins of finishing row 500m for time

Throwdown

The CFM team in Solano. Here's a quick report from Sheryl.

Woot woot!  CFM team Lori, Jess, JLuk, and Roge finished 10th out of 32 teams.

The day started strong with a mile relay run.  Both Jess and Lori set their PRs.  Jess clocked in at  7:08 and Lori crossed with a blazing 6:02.  The team then flipped the 500 LB tire 19 times and performed weighted log cleans. The sled push left JLuk in the low bar push position for the WOD (hardest sled push position) while Lori and Jess coordinated their turns.  

The next chipper WOD was a 10 min AMRAP that included rope climbs, atlas stone lifts and a 20 calorie row.  The team finished 7th. The stone lift left Lori with her some road rash, a well earned battle scar.  Jess and JLuk completed 21/15/9 KB swings, wall balls and chest to bar pull-ups for an 18th place.

The final chipper included toes to ring muscle ups, wall over burpees, snatch, box jumps, dead lifts, handstand pushups, and finished with 100 pull-ups.  This was the team's favorite WOD and it showed.  They placed 9th in this WOD.

Post throw down celebration included Sushi and beer.

Great job CFM!!

 

WOD 09/10/12

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Storming

Im in Missouri and there's a storm that knocked out the hotel Internet. The team workout tomorrow will be a partner workout @ 9am. As always we will have our community workout @10am. I also want to wish our athletes who are competing in Solano good luck!!

PRs, Collars, & WODTalk

Congrats to the August PRs!

We have some new velcro bar collars. They're not wrist straps, although they could be as that in a pinch. Give them a shot! They're light and stay put great.

WODTalk Magazine is 6.95 per issue. It's a professional well put together magazine that has continued to improve on a monthly basis.

They have sent a few issues to the box for free and Sept was the last one. I can continue to order them if there's interest to buy. I have to order 10 at a time and the gym will make about a buck per magazine. I wouldn't be doing this for the profit. I just want to be able to provide if the demand is there.

Let me know if you are interested!

WOD 09/07/12

For time:

30 Thrusters(behind the neck, snatch grip)(m95#/w65#)
30 Toes to bar
30 Bent over rows(m135#/w95#)
30 Chest to bar pull ups
30 Push ups(feet on 45# plate, chest only touches ground)
30 Overhead lunges(alternating steps)(m135#/w95#)
30 Box jumps(on top and over)(m24"/w20")
30 Thrusters(behind the neck, snatch grip)(m95#/w65#)

Finally

The A Team has been working hard with these heavy stones for a long week. Today, Lori finally made the 120# concrete ball levitate. Look at the smile on her face. Who needs CrossFit when you have magic! 

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WOD 09/06/12

Make up Day

The Proof is in the Pudding

Another paleo challenge is in the books!

This time around we had about 60 people participating (6 of whom are potential CFM members),  and they were all divided into two groups- beginners and advanced. Beginners were classified as the “newbs” to the Paleo lifestyle. Advanced people had experience with the Paleo lifestyle and needed a “refresher”. As usual, rules were explained, weights/measurements were taken, and we were on our way to 6 weeks of healthy eating. 

The challenge started and everyone seemed pumped! Sam created a Google group for us all to voice our questions, start discussions, share recipes, etc. After reading everyone’s logs the first week, I knew this was going to get interesting. There was so much encouragement (and smack talk) going on, it was awesome! Then, reality set in and people finally figured out what the hell they were giving up. Some fell off completely, while others just took the cheat day and went to town (ahem, Ki).

After a couple of emails of encouragement, and more smack talk on their food logs, most everyone was able to pull through until the end of the challenge. I’m sure everyone was relieved! Upon re-measuring, it seemed everyone was in good spirits and was excited with the internal and external changes to their bodies. 

The winners were announced at the “end of challenge” potluck, and surprisingly, there was no beer!
 In case you were wondering, the winners are:

					           Beginner			Advanced

Weight			Male		Marcnell (8.8% loss)		Kevin (3.23% loss)
(% total loss)		Female	Candace (8.28% loss)	Alice (3.06% loss)

Inches			Male		Justin (4.5 inches)		Sam (2.25 inches)
(overall loss)		Female	Candace (5.0 inches)		Sheryl (5.0 inches)

CONGRATULATIONS EVERYONE, WOOT WOOT!!!

Overall, the paleo challenge was a huge success! I am so proud of each of you who stuck through the cravings, the personality changes, and the constant creativity in the kitchen. You guys all did an amazing job! There’s no way I could have led this challenge without the help of a few people, so a HUGE THANK YOU (of course I’m yelling) goes out to Christina, Jess, and Helina. Thank  you guys so much!

For those of you are finally thinking about giving Paleo a chance, look for another challenge in the near future...

For those that just finished the challenge, please post to comments your experience and anything you would like to see for the next challenge. 

OG Jenn

WOD 09/05/12

Front Squat 3-3-3
Thruster 2-2-2

MM

Mama Luk's Photo's

I was working a level 1 seminar all weekend and I haven't received a report other than everyone did great and had a great time. I did get a text from Sheryl that she felt strong and 85# thrusters for reps were light for her. Maybe our competitors can share a little more in the comments section.

WOD 09/04/12

6 rounds for time of:

5 Clean & Jerks(m185#/w135#)
10 V ups
5 Belly to Bar Pull Ups(touch below nipple line) 

CFM Member Profile: Michelle Cobian

2009

2012

_______________

Age: 41

Started CF or how long: April 2012 (consistantly)

Profession: Lucky enough to be a stay at home mom/wife

Favorite/least favorite WOD, why: hmmmm......well I think its too early for me to have a favorite WOD because I am still learning so many of them, but I can tell you that my LEAST favorite WOD’s are anything with burpee’s!!!!!

Diet: I truly do try to stick to a Paleo diet but I like sweets so I would say I am about 75-85% Paleo, but definitely feel better when I eat clean  

Little known fact about you: I enjoy doing triathlon’s with my Tri Chica’s (Lisa, Suzette, and Sandy)

Best moment at CFM: Again because I am so new I think that’s a tough one, but anytime I get a PR I feel so proud of my achievement!

Anything else: I have to give a big thank you to Melia as she pushes me to do things I do not think my body is capable of doing. 

Since starting crossfit I have seen definate changes.  Not only can I see physical changes but I have also gotten alot stronger. I remember when I started and had to do my first pull up....I was like no way!!!! Vito started me out on the black band and I was struggling just to do 1.....fast forward 7 months, Melia said, " no more green band, try the blue one". I was like, really?  So I tried it and of course she was right! I was like OMG I can not believe I had gotten that much stronger.  I think being at any other gym I would probably would not have even tried to change bands or move up in weight for fear of failing.  But another thing that I have learned at CFM is that it is OK to fail.  I have to fail so that I know what I am capable of doing. Lastly, I do need to say that I love the people at CFM not only because they are all friendly and welcoming but they all are rooting for you- the community aspect of this gym is awesome! For me, that was a deciding factor on signing up at CFM.  You don't have to deal with all the inflated ego's you would find at many other gyms.  All this said, I am so glad that I have crossfit in my life!

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**ONE LABOR DAY CLASS**

We have one big Labor Day class at 12pm.

WOD 09/03/12

"MARY"

Max reps in 20 min of:

5 HSPU
10 Pistols
15 Pullups