CROSSFIT MILPITAS

CFM Member Profile: Alexis Academia

Age:  I just turned 11!!

Started CF:  CFM CrossFit Kids summer camp 2011.

Profession:  6th grader

Favorite/Least Favorite WOD, why:  I like Grace because it's a quick workout. I don't like workouts that have push ups because they make my arms sore.

Diet: I do eat healthy but not all the time because I'm a kid.

Little known fact about you: I do Tahitian and hula dancing.

Best moment at CFM:  Getting my first kipping pull-up.

How has CF benefitted you:  I have gotten a lot stronger and I can run faster. I am way more athletic than all of the kids in my class!

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WOD 12/01/12

Partner Workout

"Karen, Grace, & Isabel"

1 person works at a time, get through all 3 girls in order

A New Shirt

I got an email today from someone who is starting up a CrossFit T-Shirt company. This is one of the shirts I saw for sale. I've seen some pretty awesome and witty CrossFit shirts, but I've never understood the "we are better than you" approach. First off if anyone is truly better than others at anything how often do you see them telling others that they are better. It's basic psychology that anyone running around saying "I'm better than you" really feels they might not be better than you.

This shirt takes the cake for shirts you would not catch me wearing. Have you seen any others that could top this one? There's the OG "Your workout is my warm up" or "Your girlfriend does pilates, mine does CROSSFIT". 

As I said, there are also a ton of cool, creative ones out there too. One of my favorite shirts is, "I don't just listen to rap, I AMRAP".

Post your favorite CrossFit shirt slogan to comments.

WOD 11/30/12

Deadlift 3-10-2-20-1-30

(These are touch and go reps. If needed, rest at the top)

Upcoming Events Reminder

Ugly sweater contest, potluk diner and White elephant gift exchange what more can you ask for???  CFM Holiday party is Saturday Decmeber 8th, starting at 4:30pm, if you provided us your email address you should have the invitation.  If you still wish to attend pleaese email [email protected] to get added to the evite, we need to get a head count ASAP.  See you there!

 

WOD 11/29/12

Rest or makeup day

CFM Member Profile: Vincent Academia Jr.

Age:  14

Started CF:  CFM CrossFit Kids summer camp 2011.

Profession:  Freshman in High School

Favorite/Least Favorite WOD, why:  I like finding my 1 rep max Deadlift because when I PR, I feel stronger and more confident. I don't like wods with pull-ups because they tire me out the most. 

Diet: I eat ALOT, but I am disciplined enough to not over eat or have too much junk. I Love food! 

Little known fact about you: I play 6 instruments. You can watch my friend and I on our YouTube channel "moofilmsofficial". Oh yeah, I'm also a 2nd degree blackbelt in martial arts. 

Best moment at CFM:  Deadlifting 215lbs :). My most recent PR!

How has CF benefitted you:  I feel more confident and efficient physically and mentally, and I'm not worried about how others see my physical appearance. And I know I'll be able to hold every shopping bag when I'm shopping with a girl.

WOD 11/28/12

Max rounds in 20 mins of:

10 Push ups
5 Squat snatches(m95#/w65#)
10 Toes to Bar

Kids

The CrossFit Kids getting ready to workout. 

In 10 years I can't imagine what the capacity of the CrossFit athletes are going to be. Can you imagine if you found this stuff at age 7? I truly beleive that we will see a 2 sport medalist in the olympics in our lifetime from CrossFit training. Like a weightlifter and track athlete. CrossFit is still in it's infant stage and the athletes are continuing to push the limits. It's exciting to think of the future and to see the kids learning the basics.

WOD 11/27/12

"Helen"

3 rounds for time of:

Run 400m
21 KB Swings(m53#w35#)
12 Pull ups 

CFM Member Profile: Haille Anne Bray

Age: 8 years Old

Grade: 3rd

Started Crossfit: I have been doing CrossFit since September 2011

What do you like most about Crossfit?  I get better at CrossFit every time. My favorite WOD’s are the ones with sit-ups, box jumps and jump rope.

What are your least favorite WOD’s?  Anything with Burpees or running.

Little known fact about you:  Well the boys at school say that I am weak but they don’t know how strong I am. When I was at school a boy teased me about how weak I was and then I picked up a third grade girl and then his mouth dropped open. Now he doesn’t tease me anymore.

Best moment at Crossfit:  When I did a 105 dead lift. My uncle (who also is a Crossfitter) was so impressed that he told the whole fire station. At work my mom’s co-worker wanted me to join their kids weightlifting team. My mom said no.

Anything else?  My teacher does CrossFit so she makes me do more laps around the field than anyone else and I have to run faster. But it is ok because my mom says Crossfitters don’t walk we run.

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**Inversion Chair**

This is in the gym to help with recovery. Decompressing the spine does wonders. Do not use it on your own if you don't know how. Ask a coach for help. There are different settings for weight and height. Here's to happy backs!

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**Sunday Class**

Sunday is a great day to workout. Adults and kids having fun in the gym!

WOD 11/26/12

Front Squat 3-10-2-20-1-30

Black Friday

The black friday workout group. Last year was the first time I braved the stores and it was a huge mistake. Almost everyone I ask says they don't go shopping on black friday, yet every parking lot of every store I drive by is packed. Hmmmmm...

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WOD 11/24/12

Teams of 3, 12 min workout

3 station rotation, 1 person at each station:

Run 150m
Max C&J(m135#/w95#)
Rest

When the runner comes back, rotate.

Score is total C&J

 

Football or CrossFit

Stacey, JLuk, and Steven getting in some work before their big feast. I hope you all enjoyed your Thanksgiving and no one was weighing out their turkey. Class is at noon Friday to work off some of that meal.

Dal and I need a few extra volunteers to come in early at 11am. If you're free and want to brush up on your basic movements please show up. You will be moving but slow and and with no load. We will be be practicing some coaching techniques.

WOD 11/23/12

10-9-8-7-6-5-4-3-2-1 reps for time of:

Thrusters(m95#/w65#)
Box Jumps(m24"/w20")
V ups 

Happy Thanksgiving

All the coaches at CFM wish you a Happy Thanksgiving! 

I will be at the gym to open it up for an hour at 10am for those that want to get a workout in pre-feast.

Melia and the Mamas

The 9am class has turnned into a tight group of mama's. Oh, and Jeff(smart man). They're a fun group and Melia is a great coach. 

Roge and Lori walked in the gym looking like the ultimate CF couple and I had to grab a photo.

WOD 11/21/12

Split Jerk 1-1-1-1-1

then..

max pull ups in 10 mins

Strong Sistas

Christina, Carmen, and Jenn went for a one rep max weighted sit up. They started with a single kettlebell on their chest and had to get creative once they all hit the seventy pounder! They moved to double fisting dumbbells. It was a process though. With Christina on her back, Carmen handed her one dumbbell and Jenn handed her the other. The Super Girls got over ninety pounds.

WOD 11/20/12

5 rounds for time of:

10 Bent over rows(m135#/w95#)
35 double unders
10 push ups
run 200m

 

Got it Back

Carmen decided to start putting in daily practice on a muscle up last Wednesday and by Saturday she got 3! She's back in the muscle up club.

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CFM SWEAT ANGEL

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**Thanksgiving Class Schedule**

Wednesday 

6:30am
8:00am
9:00am
12:00pm
4:30pm
5:30pm

Thursday

No Classes

Friday

12:00pm 

Saturday

Normal Scedule

Sunday 

Normal Scheulde

WOD 11/19/12

7 rounds for time of:

7 Sumo Deadlift High Pulls (m95#/w65#)
7 Ring Dips 

Great Effort

Dalbir also gave the not not fit challenge a go. He finished 1 second over the time at 6:31. The effort was amzaing and I have no doubt he will be hitting sub 6:30 very soon.

 

WOD 11/17/12

Teams of 4

For Time:

2000m row(1 person rows at a time)
100 C2B Pull ups(1 guy and 1 girl can work at a time)
100 Partner Deadlifts (m355#/w225#)(2 guys lift together, 2 girls lift together, 1 partnership lift at a time)
100 Box Jumps 24"(two boxes and 2 people work at a time)
2000m row(1 person rows at a time)

CFM Member Profile: Rose Academia

Age:  45  

Started CF:  March 2011. Friends tried for 3 years to get me to join, but they were in their 20's and super fit. I felt I couldn't measure up. I finally got the guts to check out CFM when I took on a yearlong personal training course. I felt the learning experience of both would go hand in hand. Becoming a Certified Personal Trainer and then a CrossFit Level One Trainer at my age has been quite the ride! And I'm so happy that my kids, Vincent & Alexis, are a part of the CFM family. It's so beneficial for them to be exposed to this environment on a regular basis.

Profession:  Certified Personal Trainer

Favorite/Least Favorite WOD, why:  All WODs are challenging for me!!! But I'll go with body weight over heavy weight any day! Boo to weighted anything involving squat movements!

Diet: I don't follow any particular diet. When I made a lifestyle change years ago, I worked real hard and reached my goal of how I wanted to look and feel. I've gotten great at maintaining my lifestyle because my goal is no longer a wish, but a reality. Couldn't be more proud.

Little known fact about you: Gatherings, social events terrify me unless my husband or a good friend is glued to my side. I'm too scared to strike up conversations so I'm happy when someone starts one with me. Yes, believe it or not, I'm shy.

Best moment at CFM:  Getting my first MuscleUp in front of a bunch of young guys. They cheered me on to get up and made me feel awesome.

Anything else:  I'll never forget a conversation I had with Austin when I decided to sign up. I asked him, "If I'm already giving my workouts 110%, (I was a gym rat) how am I possibly going to get better?" He said "Rose, trust me, you will get better."  Looking back, my 110% was probably 50%

WOD 11/16/12

For Time:

100 burpees
3 "V" ups on the top of each minute

Not Not Fit

Zander did it. He was the first and only one. I think it's a great test of showing you are not unfit. Practice and when you're ready to give it go schedule a time with a coach. There's a $25 fee so take your time and make sure you're ready before you go for the real deal.

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WOD 11/15/12

Make up Day

Squat

The squat is a foundation for everything we do. Practicing to improve your squat is something that you should never stop doing. Virtuosity is doing the common uncommonly well. It's something Coach Glassman said we should strive for every day in the gym. I couldn't agree more, especially when talking about the squat.

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**CFM Challenge**

Complete the following in less than 6 minutes and 30 seconds and you will get your picture permanently on the wall in the gym, a special t-shirt, and certificate. I'll be at the gym at 6pm to run anyone who wants to give it a go. One last thing, I haven't come up with a name yet and am open to suggestions.

run 400m
10 muscle ups
50 double unders
10 bodyweight C&J
row 500m

This workout was toyed with and tested by a good number of CF Games athletes. I think it's simple, yet complex with the varitey of movement functions. I'm not saying this is the end all test of fitness, but if you do accomplish it I can say with confidence that you are far from "Not Fit".

WOD 11/14/12

Power Snatch 2-2-2-2-2
Back Squat 2-2-2-2-2

CFM Holiday Party

This year we are having our Holiday Party at the gym on December 8 from 4:30pm-???. There's a sign up sheet in up in the gym. If you wish to get the evite, put your email on it.

Food, gifts, friends, and ugly sweaters....don't miss out!

WOD 11/13/12

"Angie"

For time:

100 pull ups
100 push ups
100 sit ups
100 squats 

Saturday's Group

The group from this Saturday's community workout.

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**CFM In House Competition**

Make sure you send me your scores by the end of the day Monday.

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**CFM Challenge**

This Wednesday night I will be at the gym at 6pm to run anyone willing through the CFM challenge. There will be a fee in the future to try the challenge but anyone who wants to give it a go on Wednesday will not be charged. I will post the exact challenge Tuesday night. For now I can tell you it will be hard and if you complete it you will get your picture forever on the wall a special CFM shirt that will not be for sale.