CROSSFIT MILPITAS

March PRs

March's PR board. Congrats to all who hit a personal record!

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**End Of The Open Potluck**

Next Saturday after the Open workout we will be firing up the grill and eating together. Please sign up for a dish in the gym and join us.

WOD 04/01/13

Shoulder Press 3-2-1-3-2-1
Front Squat 3-3-3 

Faces Of CFM

Some nice shots taken by Zander!

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**CLOSED EASTER SUNDAY**

Just a reminder that there are no classes Easter Sunday

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WOD 03/30/31

9a Community Class
10a-12p Open Workout 13.4(Please show up at 10am if you plan to do the Open workout) 

Action Shot

I asked for action shots and I got some. Jyoti looking intense as she hammers through sumo deadlift high pulls.

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**CLOSED EASTER SUNDAY**

There will be no classes this Sunday. I will probably head in sometime to do 13.4. You can text me Sunday if you need to do it and I'll let you know what time.

WOD 03/29/13

7 minute AMRAP of:
(m135#/w95#)
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar..
Continue with 21,24,27..... 

Raghav 1st Kipping Pull Up

Congrats to Raghav on working his way to accomplishing kipping pull up number one!!!!

Thanks for sending the video. I also got a few great pictures from you all. Keep them coming.

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WOD 03/28/13

Make up Day

or Christina's BDay workout posted last make up day

Tahoe

My wife and son are on spring break this week. We all went up to Tahoe through Friday. Since I won't be in the gym, I won't have any cool action shots. I need your help! Take some pictures and email them to me. I'll post the best ones and give you credit. 

Thanks for the posts on yesterday's post. Ben's knees should be pushed out, tracking his toes. His weight should also be a little further back in his heels. Sunil's knees actually look like they're in a solid position. It's hard to see since he's so far back but I'd say he should also be a little more in his heels.

WOD 03/27/13

5 rounds for time of:

9 Sumo Deadlift High Pull(m95#/w65#)
9 Plate Sit up(m45#/w25#)
9 Plate Clean(m45#/w25#)

Regulars

Sunil(back) and Ben(front) are coworkers who joined CrossFit Milpitas 4 months back. If you show up at noon, the chances of seeing these two working out next to you is high. I want to give Ben and Sunil props for staying consistent even when life throws them a curve ball. They have both made major strides in improving their fitness by simply showing up and not quitting. Keep up the strong work fellas!

Since I got an action shot with both of them in the catch position of the jerk, let's talk about it. From this angle both look to have a strong overhead position. Arms straight, armpits forward, outside shoulder width grip, full grip on the bar, & the bar directly overhead.

What about the legs? Who can improve their position and how? Or can they both improve? Or are they both solid? Post your thoughts to comments...First right answer wins!

WOD 03/26/13

"Nancy"

5 rounds for time of:

Run 400m
15 Overhead Squats(m95#/w65#) 

The Jerk Front Rack

Check out Melia's rack position for the jerk. Full grip on the bar with the shoulders annd meaty part of the palm holding most of the load. Her elbows are just forward of the bar so that her forearms arm verticalish and can press straight up. This rack position should stay exactly the same through the dip down and the drive up until you are fully standing back up. This is the point that you push hard against the bar to push yourself down until your arms are straight.

WOD 3/25/13

Alternating minutes for 20 mins for max reps of:

3 Power Cleans(m185#/w125#)/max double unders
3 Push Jerks(185#/125#)/max C2B pull ups

Champion

I posted Alexis' bodyweight clean video this past week. I later learned that for career day at school she was going to be CrossFit Games 2x Champion, Annie Thorisdottir! Pure awesomeness! I love the outfit Alexis!

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WOD 03/23/13

9a - Community Class

10a-12p - Open Workout 13.3(Please show up at 10am if you plan to do the Open workout)

Get ups

Turkish get ups are great whole body movement. They are great for builging overall body strength, coordination, and balance. The only reason you don't see them in our workouts too often is that they are too slow to produce relatively high intensity. They are a movement you can toss in before or after your workout. A fun thing to do is daily get ups with increasing load. For a month straight every day you workout do 1 get up before or after class. Start with a light dumbell then go heavier the next day. If you cap out the dumbells, give a barbell a try. A barbell definetly makes things interesting!

WOD 03/22/13

"13.3"

Max reps in 12 minutes of:

150 Wall Balls(m20#,10'/w14#,9')
90 Double unders
30 Muscle ups 

Gain Weight & Mash

When your bodyweight on the foam roller no longer does the trick, toss a 45# plate on your chest!

Coach Stacey asked me to program a BDay workout for her sister Christina's big Three-O! It's next week but I'm going to program fo today's make up day so everyone can fit it in some time between tomorrow and next Thursday.

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WOD 03/21/13

Make up Day

or

Happy BDay Christina!

30 rounds for time of:

1 Snatch(m135#/w95#)
2 Push Jerks(m135#/w95#)
10 Double unders 

Action

Some action shots from this last week.

Please remember that the Wednesday 7:30p class is to strategize for the Open workout and all are welcome.

WOD 03/20/13

"JLuk"

For time:

69 Overhead Squats(m95#/w65#)

Love The Celebration

Alexis hit a bodyweight clean today! Amazing. Great job Alexis and coach Stacey!!!

WOD 03/19/13

21-15-9 reps for time of:

Deadlift(m225#/w165#)
Toes to Bar 

Driven By The Open

Lynne's previous push jerk PR was 50# when 13.2 was released. Even though she was 25# away from the weight, she was determined to give 13.2 a go as prescibed. She ended up not only hitting a 25# PR but also getting 2 full rounds!

Every year during the open there are tons of similar stories around the world. It's exactly why we try and push everyone to sign up. Not because we think you're going to qualify for the games, but we know you will push yourself and be better because of it. Great job Lynne!

WOD 03/18/13

"Running Cindy"

Max rounds in 20 mins of:

5 pull ups
10 push ups
15 squats
run to roll up door and back

Friday Nooners

The Friday noon time group doing 13.2. Chris had the highest score in the group with a 271! There were many different strategies used. The shoulder to overhead and deadlifts are all being done unbroken. The box jumps are where most people are slowing down. Chris used the rebounding jump on every box jump. He stayed consistent and paced it perfectly.

I saw others use the step up with their hands on their knee, using an arm push to help stand them up.

Another strategy that seems to be working well is doing a straightish leg deadlift with a slightly round back when teh quads start to tire. This is something only athlete that are very connected with their body and movement should attempt. The load is light a enough that this technique could be managed safely.

If you've done the workout and have some insight to share with the group, post to comments.

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WOD 03/16/13

9am Community Class
10a-12p Open Workout (Please show up at 10a if you plan to do the open so we can plan heats and judging duties) 

Vish's PR

Congrats to Vish on his breaking the 400# mark with a 405# PR Deadlift!

WOD 03/15/13

"13.2"

Max rounds in 10 mins of:

5 Shoulder to Overhead(m115#/w75#)
10 Deadlifts(115/75)
15 Box Jumps(m24"/w20") 

Community

Community at noon time is strong. It's fun class to come check out. 

The release of 13.2 was a fun time. A group of us huddled around the computer and watched live. Join us next week!

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WOD 03/14/13

Make up Day

or 

Max rounds in 34 minutes of:

3 Power Snatch(m135#w95#)
5 Hang Squat Cleans(m135#/w95#)
15 Push Ups
20 Jumping Lunges
35 Double Unders
Farmer's walk to roll up door and back(You pick weight) 

13.1

We had a ton of people go through 13.1. A couple stand out stories. One was Sheryl's. She injured her wrist about a month back and was bummed because she thought it a very slim chance that she was going to be ready for the open. Still not 100% she hit 156 reps! Steven text me that he was sick with the flu at 3pm on Sunday and couldn't move without a pounding headache and wanting to vomit. I told him to just do his best because the might need him on other workouts. He went in and hit 153 reps! Lori was the best performance with 190 reps! We also had many folks do the open for the first time. I'm proud of all of you!

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Wednesday night at 7:30p we will be talking strategy for 13.2 and anyone from our box who is signed up for the open is welcome.

WOD 03/13/13

Every minute for 12 minutes of:

3 Jerks(m165#/w105#)
Max Push Ups 

WOD 03/12/13

"Kelly"

5 rounds for time of:

Run 400m
30 Box jumps(m24"/w20")
30 Wall balls(m20#/w14#) 

Outside Fun

Dal and Vito working on their tan!