CROSSFIT MILPITAS

Potluck Time

 

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**Orange Balls**

Out of the 120 lacrosse balls we ordered last time, only about 10 stuck around. Since they're so popular we ordered more for the gym and some extras to sell. If you would like to buy your very own orange lacrosse balls we are selling 2 for $5.

By the way, have you registered yet?

CrossFit Open

WOD 02/01/13

Snatch 1-10-1-10-1-10

then...

Max toes to bar in 5 mins

Get Registered!

The registration page for the 2013 CrossFit Open is live. Every single member of CrossFit Milpitas should register. It costs $20. If you are not in financial position to afford this, let me know and we will help you out. Over the next week, I want everyone in the gym asking everyone else, "Have you registered yet?". We will be doing the Open workouts in class anyways, so you might as well join in on the fun, scaled or not. Do it!

Registration Link

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WOD 01/31/13

Make up Day

1st Monkey Bars

Congrats to J for hitting his monkey bars!

WOD 01/30/13

5 rounds for time of:

15 Wall Ball(m20#/w14#)
20 Pull ups
25 KB Swings(m53#/w35#)

SacTown Write Up

Dalbir's write up on the SacTown Throwdown:

Sactown Throwdown was a fun event that put us out of our comfort zone.  Event 1 was a strongman ladder that for Team CFM was a strong Woman Ladder, Jessica made it the farthest out of the group advancing 12 stations to the 135# atlas stone.  She valiantly tried but just couldn't get it up, her log jerk at 115# pounds looked solid.  Event #2 was a gymnastics ladder with some not so practiced movements like pirouettes, cartwheels on a beam and bar overs. (see video) Melia shined in this event doing so many pirouettes she made herself dizzy.  Event #3 called a conditioning workout was a burner, 4 minutes at each station for max reps, dynamax bike, over and under a scaffolding wall, heavy rope double unders and sand bag shuttle runs (80#/60#).  This was an exercise in mental toughness as 4 minutes of each movement was daunting, Zander had an amazing effort on the double unders with over 100+ in 4 min.  There were 2 floater wods #1 was 1 min to do 20 burpees and throw 5 spears at a target and max cleans in 2 min, you pick the weight on the bar and score is a work calculation based on height and body weight.  Over all this was a daunting test of fitness in many categories that gives us focus on what things we need to work on.  We capped of Saturday with a celebratory shot of tequila and left Sacramento humbled by the experience. 

Great job to all our competitiors!

WOD 01/29/13

Max reps in 15 mins of:

Thrusters(m135#/w95#)
V Ups
Bent Over Rows 

Rep scheme is 1/1/1..2/2/2...3/3/3..continue adding one rep to each exercise until time is over.

Balls!

We got a bunch of new med balls and slam balls for the gym! Enjoy! As of now please make sure to put the balls back in this order. Weights and color don't matter, but stacked against the wall does. By the end of this week we should be done painting our new equipment racks and have them up in the gym for all the stuff on the floor. 

WOD 01/28/13

Clean 1-10-1-10-1-10

then...

Max L-hang collected in a 5 minute period.

Just because I know the question is coming in class (are these power or squat cleans), I'll answer it now. You're sets of rep should be heavy enough that you have to squat clean. Your sets of 10 should start as power cleans and as you get through you might go to a squat clean out of necessity.

Coached Up

Melia helping Dawn find a better position.

People often ask why CrossFit classes are more expensive than other group classes at gyms. There are a few reasons, but mainly the value of CrossFit is all in the coaching. Most other "gym" classes are lead not coached. Lead by a leader doing the workout up in front so everyone can follow along. There is usually little to no skill required to do these type of classes. The leaders do not need to be skilled coaches, but good workouters. In CrossFit we deal with human movement using many different objects. Skilled coaches are a must and that's what you're paying for. I get to meet a ton of coaches and in my opinion, we have some of the best CrossFit coaches in the nation right here at CFM!

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**Dental Floss Culprit**

Almost every day I go in the changing room and see one of these on the floor. If you're the dental floss culprit, can you throw your dental floss in the garbage not the gym floor please.

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**SacTown Throwdown**

Dal, Jess, Melia, Zander, and Sheryl are competing this weekend in SacTown. Good Luck Gang!

WOD 01/26/13

Teams of 4 (One person working at a time):

80 Squat snatches(m135#/w95#)
80 Toes 2 Bar
320 Squats
80 Chest 2 Bar Pull ups 

The Open @ CFM

We signed up with FitAid as the Bay Area host gym for the CrossFit Open. We will have many people from the Bay Area coming to our gym every Friday from 5-7p to compete in the Open workout. Each week there will be prizes as listed above. I am also working with a few other companies to try and beef up the prizes. For the 5 weeks during the Open we will probably be canceling our 5:30p and 6:30p classes. We might add a 7pm. I will post more info as the Open approaches.

We will also need some help facilitating the event. If you are interesting in volunteering please send me an email.

WOD 01/25/13

5 rounds for time of:

50 singles (right leg)
50 singles (left leg)
25 double unders
12 T2B
6 Deadlifts(m275#/w185#)

Burpees!

7 minutes of burpees gave many flashbacks of the 2012 Open. We had some scores in the 120's. Great job everyone!

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Outfit of the day goes to one of our newest athletes, Wunna:

Ok, Tshirt of the day. Sweet Tshirt Wunna!

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WOD 01/24/13

Make up Day

CrossFit Across The Lot

The sun was out and Steven, Stacey, and Vito started their workout in the parking lot. Steven was doing Grace. Stacey and Vito were doing Randy. About 4 minutes later they looked like this:

It was awesome watching them chase their bars all over the prking lot. After another minute they were done:

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**Schedule Reminder**

We've been getting some questions about what time our Friday and Sunday classes are. They schedule link is live and correct. 

Friday

6:30a
8a
9a

12p

3:30p
5:30p
6:30p 

Sunday

9a

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**2013 CrossFit Open**

The 2013 CrossFit Open starts March 6 and goes through April 7. It's online competition with an expected 100,000 or more competitors. Who should enter? Everyone at our gym! Why? Not because you want to win the CrossFit Games but it gives you something to train for other than just health and fitness. When you have an event to train for it's easier to stay consistent and focus on other factors of your health, like nutrition.

The CrossFit Open is one workout per week and we will have an in house competition day in our gym. So for those that or a little intimidated to do a competition, this is the way to experience your first...in the comfort of your own gym. I will post reminders over the next month, so start getting mentally prepared. All of the coaches will be motivating you to join in the fun this year!

WOD 01/23/13

Front Squat 3-3-3-3-3

then...

Max burpees in 7 mins

Black & Orange

Look at Virginia's outfit. Awesomeness! She scored major points with me wearing CFM colors to a workout.

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**CFM Clothes**

I know everyone wants more CFM gear. It's coming, I promise. I've been working with Sonny who owns an athletic wear company. We're about a month away from having a ton of choices for CFM gear. 

WOD 01/22/13

"Randy"

For time:

75 Power Snatches(m75#/w55#)

Working Through It

Cisco is still getting his wod in with an injured wrist. I often get asked if you only work one arm in a workout are you going to get lopsided. The answer is no. Arm, hand and wrist injuries are usually around for a month to 6 months. Not enough time to get lopsided. There are actually studies showing less muscle atrophy in the injured arm when still working out with the uninjured arm. 

Overall, if you end up with a snowboarding, basketball, or any injury we can scale around it and keep you working out for the most part. All you have to do is ask.

WOD 01/20/13

Max rounds in 15 mins of:

7 Push Jerks(m135#/w95#)
9 Sit ups
11 KB Swings(m53#/w35#)
Run 100m 

Kid's Are Growing

The kids class is growing and it's great to see. Man, I wish I started doing this stuff when I was a kid!

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**NorCal Master's Competition**

Sheryl is competing at the NorCal Master's Competition this weekend in Richmond. She's been training hard and is going to do great! The workouts are posted if you want to see what she'll be doing. Here's the website: http://norcalmasters.com/

WOD 01/19/13

Teams of 3:

2 stations - rotate through - 12 minutes for max reps of:

100m Partner Carry
Max rep C&J(m135#/w95#)

 

Look Familiar

A post Filthy 50 pose. We had a rough 3 day cycle. I showed up to coach the 6:30am class and one person was there and the morning classes remained very light. A lot of you took a rest day and I'm glad. Listening to your body and resting is a good thing. When you take a day off you recover and are able to hit it hard again. 

WOD 01/18/13

Back Squat 1-10-1-10-1-10

Fun it is

Workout she will. Wise one she is. With Yoda hat on head, talk like this too you will.

OG Jenn got some mail at the gym and inside it was this hat. It was a gift from Ki in New York. There's some inside joke here. What's really cool about it is the relationship that was made through the gym. It made me think of the relationships I've made and friends I've gained through CrossFit. It's the main reason I, and many of us, keep doing this stuff. Being able to share it with others is fun. Which brings me to another point...CrossFit is fun.

I give advice to people starting affiliates often and the advice is always the same. Care about your people's fitness success and have fun. When I started my affiliate, I wasn't the most technical coach and had a lot to learn, but I had fun and cared about making people better. It's still what drives our gym today. 

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WOD 01/17/13

Make up Day

Jyoti

Jyoti spent last weekend at the CrossFit Level 1 Seminar. She's already a certified trainer who works with clients at a commercial gym. Jyoti is very passionate about fitness and helping people and I'm excited for her to start helping around our gym.

WOD 01/16/13

"Filthy Fifty"

50 Box Jumps(m24"/w20")
50 Jumping Pull-Ups
50 Kettlebell Swings(m35#w35#)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (m45#/w33#)
50 Back Extensions
50 Wall Balls (m20#/w14#)
50 Burpees
50 Double Unders

HSPU Progression

Dal took the 5:30 class through an awesome progression for getting the kipping hand stand push up. This is the stage where you start to connect how quickly straightening your legs helps pushing with your arms. Here the class is learning to kick at an angle and back to the floor, not straight up. If they get that down then they move to the wall and give the straight up kick a go.

WOD 01/15/13

"Elizabeth"

21-15-9 reps for time of:

Squat Cleans(m135#/w95#)
Ring Dips 

Beginner Class

The 6:30 beginner class learning how to front squat. Evenings in the gym are popping off! So much great energy. Keep it going guys!

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I was at a BBQ place for lunch and saw the coolest neon sign. The "M" flashes, reading EAT....MEAT. Lean organic meats are a great source of protein. So do what the sign says and EAT...MEAT. 

WOD 01/14/13

"Diane"

21-15-9 reps for time of:

Deadlift(m225#/w155#)
HSPU