These two ladies will be at CrossFit Merced this weekend competing. They've been in the gym training hard and are ready to rock!
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WOD 11/01/12
Make up Day
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Posts from October 2012
October 31, 2012
Prepared
WOD 11/01/12
October 30, 2012
Superhero
Proof it wasn't just a costume....ha!
October 29, 2012
Champs....Again!!
I got some messages about no Giants shout out on the blog yesterday. I love the fact that it was expected. When I posted I hadn't watched the game yet. Because of travel, I had it recorded and went "dark" by turning of all forms of communication. I watched until 2am and celebrated in the early morning hours.
Congrats to the champs!!!
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**HALLOWEEN CLASS SCHEDULE**
This Wednesday is Halloween. We will have the morning class as normal 6:30a, 8a, and 12p.
The evening schedule will be two classes:
5pm and 6pm
October 28, 2012
Dread Time
The Saturday Community Class in full effect. It's a great class and great way to start your Saturday. Bring a friend in next week.
We call the time before Fran "Dread Time". This picture is Jason back in 2008 before doing Fran. Knots.
October 26, 2012
CFM Member Profile: Adam Lovrovich
Age: 29
Started CF: I joined CFM in June 2012 after attending a few one-off crossfit workouts through some runners I know. My picture is actually right after college when I was probably in my best shape from playing football. I would love to get back to that fitness level and I believe I can surpass it with cross fit. When I started, I thought it wouldn't be too hard to do the workouts with power cleans, squats, etc. but what I've learned is my technique was much worse than I thought. It's hard to change old habits but the coaches are great in helping me get more technical/efficient.
Profession: Business Consultant, High Tech
Favorite/least favorite WOD, why: My favorite WODs are any where I get to try something I've never tried before or don't think I can do. We just had a WOD with rope climbs and I was nervous about doing it with the class. Like usual, the coaches give you the techniques and you put your mind to it and it becomes a reality. It's a great feeling to do 14 rope climbs when I was worried about doing 1.
My least favorite WOD, anything with cleans because I have to fight my muscle memory and I can't get it right. Will get there eventually...
Diet: Healthy, 75��f the time. I haven't ventured into the Paleo diet just yet, but I'm definitely intrigued by all of the experiences other crossfitters have had with it. I try to eat healthy home cooked meals, but it's going to be really hard to drop the carbs (rice, pasta, and beer are my favorite).
Little known fact about you: Deathly allergic to shellfish and almost died from a kiss of death (kissed a girl who had eaten crab for dinner and paid for it…)
Best moment at CFM: The first workout I attended after joining CFM was to do as many pull ups in 10 minutes as possible. When I heard that I thought, are these people crazy? Just sounded ridiculous. But like I've learned, with every workout, the coaches give you techniques that enable you to push your limits as an athlete and I definitely did that the first day. Was sore for a week, but proud of it.
Anything else: I hate being late to stuff, but it happens to me all of the time...so I apologize in advance if you end up doing burpees on my behalf.
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WOD 10/27/12
Teams of 4- 2 M/2 W (1 person works at a time) for time:
Row 2000m
150 Cleans M135#/W105#(yes 105#)
75 Partner HSPU(no wall, teammates can lift the person working)
Run 200 x 8(each person runs twice)
October 25, 2012
Peaceful WOD
Maynard still has the ability to share peace, even during a WOD.
October 24, 2012
Stand Up
During the World Series tonight they had the crowd stand up and hold a sign with the name of a loved one affected by cancer. As the camera panned the crowd it was jaw dropping to see how amny signs were up. I thought a post about woith a link of how nutrition can relate to cancer should be put on the blog. Basically sugar feeds cancer.
http://www.reuters.com/article/2010/08/02/cancer-fructose-idAFN0210830520100802
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WOD 10/25/12
Make up Day
October 23, 2012
Back Extension
The Back Extension is extremely important movement, especially for beginners. It builds body awareness of the spine, something that is lacking from almost everyone who walks in our doors. If you've never done the movement, ask a coach how. It's a great thing to add before or after workouts, done slow and controlled.
October 22, 2012
AT&T Park Post
Out at AT&T Park celebrating the National League Champion Giants!
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WOD 10/23/12
Max rounds in 20 minutes of:
15 KB Swings
10 Pull ups
5 Push ups with feet on 45# plate
October 21, 2012
CFM Member Profile: Crystal Bothelio
Age: 29
Started CF: Started June 2011
Profession: City Clerk
Favorite/Least favorite WOD, why: It's a toss up between Fight Gone Bad and Air Force WOD. The first time I did Fight Gone Bad I thought I was going to die and the burpees in the Air Force WOD are just mental torture :)
Diet: Paleo-ish. I eat mostly paleo, but it's been hard to stay honest. When's the next challenge?!
Little known fact about you: I went to China with my high school marching band. Our band joined up with other marching bands from around the world. We played on the Great Wall and during the World Games, which is a precursor to the Olympics. We wore the tackiest uniforms ever. Zander's cousin was one of my drum majors in high school. We're on YouTube with our tacky outfits <http://www.youtube.com/watch?v=NI4EisKPSo0&noredirect=1>. :)
Best Moment at CFM: Just a few weeks ago, I did a kipping pull up for the first time. It was a pretty incredible moment for me. I have never been able to do a pull up and never thought I'd be able to do a pull up until OG Jenn saw me practicing the kipping movement in August and told me I could probably do a pull up with out a band. Since then, every time I was in the gym I would practice doing a pull up and finally nailed it in September. Pretty much every time I practiced doing pull ups, one of the coaches or one of the other gym members made a point of helping me out and giving me tips. The first time I did a kipping pull up, I held myself with my chin above the bar in complete disbelief. Then I did it again just to make sure I really had done a kipping pull up. I've continued to practice pull ups so that I can eventually do pull ups in a WOD without a band.
Anything else: Crossfit has completely changed the way I think about my body. I used to obsess over size, weight, and being skinny. I wanted to be small, without really considering what was healthy or valuing strength. Now, instead of getting crazy about being skinny, I think about what I can do. Before I got married and before I joined Crossfit, I wanted to feel good about my body at my wedding. What makes me feel good about my body has totally changed since I joined Crossfit Milpitas though. And, thanks to Crossfit, I felt totally confident at my wedding on September 1, 2012. I even had scabs on my palms from practicing pull ups as proof of my hard work. After every WOD, I leave Crossfit Milpitas feeling positive about myself and grateful for how much stronger I've become. I've never felt happier, healthier, or stronger and I owe it to CFM!
October 20, 2012
**OktoberFit Update**
Team Vito, Jess, & Steven finished in 2nd overall, behind 1st place by 1 point!
Team Zander, Stacey, & Chris finished 6th overall!
Team Ninja(Oscar, Will, & Christina) finished 33th overall!!
A total of 61 teams from all over the bay area competed. Thanks to all our people who showed up to support and cheer on our competitors!
Congrats to our teams for such a strong showing!
Lined Up
Vito reppin CFM for the throwdown tomorrow 10/20 @ CrossFit Silicon Valley 9a-4p. We have 3 teams competing that would love all the support they could get! I'm in town this weekend so I'm super excited to be able to make it out there! I'll be there by noon and hope to see you there.
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WOD 10/20/12
12 Minute Partner Workout:
3 Burpee Power Cleans(m155#/w95#)
5 C2B Pull ups
Run 200m
5 C2B Pull ups
Run 200m
While one partner runs the other does AMRAP of the couplet. When the runner comes back, switch places. Start right where your partner left off. For example, I cross tthe line from my run and Vito has done 1 round, 3 BPCs, and 3 Pull ups, I would start at pull ups and do 2 more to complete round number 2 and so on. Switch happens when the runner crosses the line.
October 18, 2012
Congrats....
....to Shantil for completing the beginner board!
...to Becky for celebrating her 60th with WOD!!
...to Fidel for getting through his first 2 days and getting his first double under!
October 17, 2012
Oktoberfit
The teams were in for practice tonight.
We have 3 teams competing this Saturday at Silicon Valley's Oktoberfit. The 3 teams are:
Vito, Steven, and Jess
Zander, Chris, and Stacey
Oscar, Will, and Christina
The competition will be at CrossFit Silicon Valley from 9a-4p this Saturday.
https://www.facebook.com/OktoberFit
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WOD 10/18/12
Make Up Day
October 16, 2012
The Fish Game
Jace played the fish game 6 times in a row! Got to be a gym record.
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**Dalbir's Return**
As you all saw last week, Dalbir is back home. He will be stepping back into his role as the gym manager effective today. Dal experienced a lot over seas and is excited to be home.
Welcome back Dal!
I want to send out a big Thank You to Vito for stepping up to fill Dal's shoes while he got to experience India. Dal couldn't have done the India trip without your help Vito.
October 15, 2012
CFM Member Profile: Rossy Jegglie
Age: Old!!!! ok, 40
Profession: Auto Sales (On extended Vaca... Lol )
Favorite WOD: Anything with thruster or jerks. I love jerks because that's the only way I can get heavy weights overhead.
Least favorite WOD: I don't have a least favorite WOD - I am an endorphins junkie (runners high)! I like them all, unless there is a push press in it, then I don't like it because my shoulders are weak. Lol
Diet: I'm 100% Paleo most of the time. (Most of the time cuz I can't give up Sushi rolls!)
I've come a long way on giving up my endurance runner's diet. Paleo was really challenging for me in the beginning and I really had a hard time on giving up my Rice, Pasta, Potatoes, and anyone who knows me better - specially Bread! Not till the 2nd Paleo Challenge did I feel that I can give up "most"of the simple carbs and replace it with real unprocessed and clean meat .
How I found out about Crossfit: I was at a Spa session at Planet Beach and one of the guys (Phong I think was his name?) that works there insisted and asks me to go to Crossfit Milpitas. But I didn't think I needed another membership to another gym. I was happy with global gym, bootcamp and running 50 miles a week. Then a couple years later Sheryl signed up dragged me into the box. Ok, I thought I'd give it a try. As you can see from the picture on the left Running was taking its toll on my knees. I showed up at the box average of once a month due to work schedules. Five months ago, I realized that my work had taken over my life to the point of no days off and I was there practically open to close and can't get any workout in or any run time...So, June 2012, I decided to take an extended vacation to spend time with my loved ones and get back into shape! I was worried about my knees not just squatting but squatting with weights. I'm glad I signed up and proud to say that, I've been consistently going to CFM 4-5 days a week and no knees problems!! ;) I can actually say, My legs are stronger than when I was running.
Best moment at CFM: When I finally got my kipping pull-up, thanks to Coach Melia.
Little known fact: I completed 14 Rock n Roll half marathons, and slept through the one that mattered most, the full marathon. I'm allergic to Black Pepper and Hot Spices
Anything else: I'd rather run up hill than the flats or downhill.
Rope Climbs
If you have the strength to do a strict pull up, you have the strength to climb the rope. If you haven't made your way up the rope yet, ask a coach for help with technique.
October 12, 2012
Steroid Meningitis
Just incase you haven't heard the news yet:
Two very good reasons to not use steriods.
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WOD 10/13/12
Team USA Training Workout
Teams of 3, 1 person working at a time:
Complete for time:
16 muscle ups
50 thrusters(m125#/w85#)
300 double unders
50 thrusters
16 muscle ups
50 thrusters(m125#/w85#)
300 double unders
50 thrusters
16 muscle ups
October 11, 2012
No Longer...
...do you need to mark up the floor to keep score.
Vito set up the racks with little magnets that you can put over the numbers to help count rounds:
Thanks to Vito for setting this up.
