CROSSFIT MILPITAS

February PR Board

February's PR board. Congrats to everyone hit a PR and extra congrats if you hit more than one PR!

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**Coming Soon**

We just ordered 30 new jump ropes for the gym. They'll be here next week.

12 of them are these high quality speed ropes!

WOD 03/01/13

For Time:

Clean 15-15-12-12-9-9(m135#/w95#)

Rest as needed between sets but rest time is included in score. Sets must be done touch and go, unbroken. No resting on the body or floor. If not done unbroken, you must re-do set.

CrossFit Open Stuff(Important Schedule Changes)

This year for The Open we will be running a few different events each week. The class schedule will be changing a bit during this 5 week period. Below is a sample schedule of each week during The Open:

Wednesday - 7:30pm - "Open Practice Session" We will be getting together to talk about the workout and come up with a strategy for it. This is only open to CFM members.

Friday - 5p-7p (No classes Friday's after 3:30pm) - FitAid Fridays. Anyone can register online and there will be prizes! Check drinkfitaid.com/2013open for more info. Open to all.

Saturday - 10a - 12pm (Community class will be moved to 9am and there will be no team workout) - CFM member's only Open workout. You must show up at 10am so we can set up heats and judging. Please do not show up at 11:15am because you're special.

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WOD 02/28/13

Make up Day

Slam Balls

I've been seeingsome slam ball use going on in the gym. That's awesome. Until we get more, we won't be seeing slam balls in our posted workouts. However, the best way to do the exercise is to catch the ball on the slam as shown in the video above. This accompishes two things. First you have to slam it hard enough that it bounces and second you have to get low enough to catch it. Both things are done by quickly flexing you hip, which is the main training point of the exercise.

WOD 02/27/13

Alternating minutes for 20 minutes for max reps of:

Back Squat(m225#/w165#)
HSPU 

Teaching The Muscle Up

As I was coaching class through the muscle up today, I had a flashback to 2008. We had just opened and were following CrossFit.com programming. The workout had muscle ups in it that day and during class this is how the coaching of the muscle up went:

"Hey guys, watch this. That's a muscle up. It's pull up and a ring dip. To get it you need a false grip. Alright so if you have a pull up and ring dip, give it a try. If not the sub is any scaled version on 3 pull ups and 3 ring dips."

It was basically no coaching or teaching at all. We now have teaching points and progressions for everything. It's cool to recognize the improvement overall as an affiliate. Those of you who have been around since 2008, thanks for sticking through our learning process as coaches.

Great 6:30pm group tonight!

WOD 02/26/13

Max rounds in 8 mins of:

3 Thrusters(m165#/w110#)
6 Toes 2 Bar
18 Double Unders 

WOD 02/25/13

4 rounds for time of:

Run 200m
4 Muscle ups
8 Snatches(m155#/w100#) 

CrossFit Looks Cool

A couple of cool CrossFit photos from last week. 

Now for a sneak peek at our new tshirt design that will be before 2016...It's a joke...they're coming soon. The graphic will be on the back of the shirt.

CrossFit and Panda's are all the hype these days!

Flashback

Being back at The Ranch in Aromas brought back some memories of the past CrossFit Games. Me and the other trainers spent some time looking through old videos. Here are a few.

WOD 2/23/13

Teams of 3:

12 minute workout:

One person at each station

Run 150m
Thusters(m155#/w100#)
Burpees

Rotate when the runner comes back. Score is total reps of thrusters & burpees.

Melia @ the CPC

Melia spent the last 2 days sharpening her coaching tools at the CrossFit Coaches Prep Course in Aromas. It is a very intense course and Melia did great! Congrats Melia. The picture above is from the day 2 workout. A heavy 2 rep clean & jerk.

WOD 02/22/13

Max rounds in 12 mins of:

10 KB Swings
10 Burpees
10 One-arm KB snatches(5 each arm)
30 Double unders 

Load should be something you can handle both KB movements unbroken for the first 3 rounds.

OG Sonny

Sonny is one of 5 lifetime members at CrossFit Milpitas. He has been with us for a long time. Just recently he got his kipping handstand push up! Then did like 11 in a row. Congrats on the huge PR Sonny!

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WOD 02/21/13

Make up Day

Slow Muscle Up

a

This guy has some mad skillz!!! My favorite is towards the end, the slow muscle up. Straight up skillz!

WOD 02/20/13

Overhead Squat 5-4-3-2-1-15

optional extra credit:

50 GHD Sit-ups for time

Great Flipping Time

lh

We had a great night out! Thanks for everyone who came out. Sorry we took the group photo so late and missed some of you. We handled those kids in dodgeball! We have a few other videos that will go up soon. I already have an idea for next month's night out....

WOD 02/19/13

"Karen"

For time:

150 Wall Balls(m20#/w14#)

Harlem Shake

I was in Missouri when AJ sent me this video by email showing me what goes on at the gym while I'm away. So bummed I missed this.

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**Great Jump Tonight!! No 7:30p class**

Tonight at 8p it's on! Great Jump, Milpitas. $9 for the first hour, $6 for the 2nd. We have the whole place open only for CrossFit Milpitas. Your family is welcome. 

If you were planning to come to the 7:30pm class, just come to Great Jump Milpitas at 8pm, your workout will be there! No 7:30pm class at CrossFit Milpitas tonight.

WOD 02/18/13

"Mary"

Max rounds in 20 minutes of:

5 HSPU
10 Pistols, alternating legs
15 Pull ups 

Improvements

Charlene getting set for her first headstand. SHe has been consistent since day one. When Charlene started she would have laughed at any coach who asked her to do this. Now look at her...upsidedown fully decked in CrossFit clothes. Improvements, I love seeing um'.

WOD 02/16/13

"2012 CF Games Track Triplet"

Three mixed gender pairs complete the following for time:

Row 750 meters, while partner holds 215/145 pounds in the Front rack position
50 Burpees, while partner holds 135/95 pounds Overhead
50 Thrusters, 95/65 pounds, while partner holds the Dip support position

Partners may switch during each exercise, but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.

 

Bacon Roses

Stacey brought in the coolest Valentine gift ever. Look closely, that's bacon!! Holding up these bacon roses are a bunch of almonds. Thanks for the awesome gift Stacey.

WOD 02/15/13

Max rounds in 8 mins of:

8 Alternating Front Rack Lunge(m135#/w95#)
5 Burpee
3 HSPU

Check The Box

Some of you have seen this "check the box" symbol on the whiteboard and asked about it. I'd tought it time to share with the world the wonders of checking the box. Here's the deal.... We all have days where the last thing on earth we want to do is workout. On those days the very last thing on the list of possible workouts is a CrossFit workout. CrossFit is hard. It's not like we're talking latte, newspaper, and Oprah while on a treadmill for 30 minutes kind of workout. When you have these days, show up to the gym and tell the coach you are "checking the box". We as coaches will respect the fact that you didn't want to workout but showed up anyway and will let you cruise through the workout. Then do just that, cruise through the workout. It's so important to stay consistent that we feel have the check the box will help. I'm sure all of you have had a time where you didn't show up for a day and it turned into a couple weeks like that. Checking the box will help you avoid this.

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**Doctored**

A new documentary I came across.

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WOD 02/14/13

Make up Day

Not So Virtual

Virtual Shoveling should be called Heavy Shoveling or Hard Core Shoveling. Virtual is just too misleading. 

While I was watching the noon class I thought to myself, "This just looks odd." It sparked a memory of this website I used to visit, oddlifts.com. I pulled it up and was bummed because they got rid of some the lifts, but there are still some cool odd lifts listed. Like the 1 finger on each hand deadlift. 300# is the record for that.

I also remembered Coach Glassman wrote an article about the odd lifts for the CrossFit journal. One of the lifts he listed is the Zeigler Clean. A clean while balancing a plate on your head. The lift is complete only if the plate doesn't fall. I actually think this would be a great tool for anyone trying to correct the neck fling during a clean. Give the Zeigler a shot. If you're successful you will get to write it on the PR Board! Here's the journal article if you want to check it out: The Odd Lifts

WOD 02/13/13

Clean 5-4-3-2-1

then...

100 push ups for time

Paleo Burritos

This Paleo recipe comes from civilized caveman. It was a delicious meal. Here's the recipe:

 

Ingredients (Coconut Flour Tortillas):

▪    1/4 Cup Coconut Flour

▪    8 Large Egg Whites (Set yolks aside you will use them below)

▪    1/4 Tsp Baking Powder

▪    1/2 Cup Water

Ingredients (Beef “burrito” stuffing):

▪    1 Lb Grass-fed Ground beef

▪    1 Red Onion, diced

▪    2 Jalapenos, diced

▪    1 Tomato, diced

▪    4 Cloves of Garlic, minced

▪    8 egg yolks (from above)

▪    1/4 Cup of water

▪    Salt and Pepper to taste

Process (Coconut Flour Tortillas):

 

1. Whisk all ingredients together in a bowl, making sure no lumps remain.  You can cheat like me cause I used my new awesome NINJA with the whipping paddle, it was amazing, just saying.
2. Preheat a small non-stick skillet over medium heat.  Place 1 Tsp coconut oil in the pan and swirl around to coat.
3. Pour about 3 Tbsp of batter in the pan tilting the pan to spread the batter out and get a thin tortilla.
4. Ensure before you try and flip the tortilla, it is golden brown, if it is not it will rip.  You need to be patient with these and let them brown.
5. Once golden brown, flip over and brown on the opposite side.  Remove to plate with the below filling and repeat the process to finish off your batter.

Process (Beef “burrito” stuffing):

1. Heat a large skillet over medium heat. 
2. Combine your 8 egg yolks and water in a bowl and whip well.
3. Place your onions, jalapenos, and ground beef in your pan and cook until your ground beef is cooked through.
4. When your beef is nearing completion, add in your minced garlic and season your life away with salt and pepper.
5. Once your beef is cooked, add in your whipped egg yolks and continue to stir well and ensure an even distribution of the eggs throughout the beef mixture.
6. Continue to cook until all of your eggs are cooked, remove from heat.
7. Lay one of your Delicious coconut flour tortillas from above on a plate, spoon in your “burrito” stuffing, close your tortilla and then top with diced tomatoes.

WOD 02/12/13

For time: 30,25,20,15,10,5 reps of:

Virtual shoveling(m45#/w25#-weights to be added to 45# barbell) 
Pull ups

Veritcal parallette bar is the barrier. The weight must touch each side of the barrier to equal one rep.

 

Event Reminders

Paleo Potluck is Saturday Feb 16, 11a-2p.

Anniversary Party is Monday Feb 18, 8p-10p. I sent out an evite, but didn't have everyone's email. You are still invited even if you didn't get the evite! Just show up!

WOD 02/11/13

2 rounds for time of:

Run 800m
50 Push Press(m95#/w65#)
30 Toes to Bar