CROSSFIT MILPITAS

WOD 04/12/13

Back Squat 3-3-3-3-3-3-3-3-3-3

Keep load the same through all 10 sets. Rest 2-3 minutes between sets.

SOC WODS

Years ago we had "Sport of CrossFit WODS". They're back.

We are starting a new Sport of CrossFit Class. It will be offered 3 days per week. Tuesday and Thursday, 7:30pm - 9:00pm and Sunday 10:00am - 12:00pm. Coach Steven will head the classes. These classes are mainly about increasing your total training volume and hitting movements/exercises that are not regularly always seen in our standard GPP. The classes are also about competiting and working out with people that will push you to work harder and vice versa.

Some pre-reqs:

• Advance knowledge of CrossFit movements. Ability to warm-up and workout safely & efficiently without supervision.
• Double unders
• Pull ups
• Handstand Push ups
• Ring Dips
• Squat Snatch
• Back Squat (men - 1.5x BW/women - 1x BW)
• Deadlift (men & women 1.75x BW)
• Clean & Jerk (men & women 1x BW)

If you have most of these and are just off on one or two, let us know. You're probably still good to go. 

We believe the community at CrossFit Milpitas is one of the gym's best attributes. We do not want this to turn in to a seperate group of athletes at our gym. No cliques! In order to maintain your eligibilty to the "Sport of CrossFit" classes you must attend at least 2 classes per week. This means do the CFM warm up, workout, and cool down with the class. For the time being this will be on the honor system.

We start the class next Tuesday, April 16th. If you meet the pre-reqs and want to compete, show up at 7:30pm. We will run with this for a while and see how it goes. Hopefully it grows and we can keep it going!

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WOD 04/11/13

Make up Day

Schedule Reminders

The group from last week's Saturday Community Workout. A few schedule reminders: Tomorrow, Wednesday, the 7:30p class is back on the schedule. Friday the 5:30p and 6:30p classes are back on schedule. Saturday the Team Workout will be at 9am, the Community Workout at 10am, and the new Coached WOD at 11am.

WOD 04/10/13

7 rounds for time of:

3 Muscle ups
5 Push press(m145#/w100#)
15 Sit ups 

What Went Down?

I wasn't there and still don't know the outcome of the blind paleo cookie competition. Inquiring minds want to know....

WOD 04/09/13

5 rounds for time of: 

21 Box jumps(m24"/w20")
15 Burpees
9 Deadlifts(m225#/w165#)

45 seconds rest between each round

Pounds

Pounds to everyone who completed the Open. Congrats to all who did it for the first time! As of right now CrossFit Milpitas is 48th place out of 147 in the Northern California Region. We will not be sending a team to regionals for the 2nd year in a row. I really thought we were going to make it this year. We have been working a new competitior's program, since the last one kind of fizzled out. I will be posting the details later this week. We wanted to wait until the Open ended to start it. 

Lori is sitting in 28th out of 1361 Women in Nrothern California and looks to be Regional Bound!!

Congrats Lori Green!

WOD 04/08/13

Every minute on the minute for 10 minutes of:

3 Power Cleans
3 Front Squats

75%-85% of your 1RM 

extra credit - max HSPU in 3 minutes

It's Been A While

We haven't done a "you post the caption in quite some time", so here's it is. Best caption wins.

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**Summer Memebership Deal**

We are offering a 3 month summer membership deal for first time members for $549. Perfect for students coming home for the summer months or family members who have wanted to give CrossFit a try. This will be offered until June 30.

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**Normal Schedule Back Next Week and an Added Class**

The Open ends this week and our classes will back to their regular scheulde next week. Also, There has been numerous requests to add a coached class on Saturday's. Starting next week we will have a coached class at 11am. 9am Team Workout, 10am Community Workout, 11am Coached Workout.

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WOD 04/06/13

9am Community Workout
10am-12p 13.5 CF Open(Please show up at 10am if you plan on doing the Open. BBQ Potluck will be after the workout. You are welcome to the BBQ even if you are not working out.) 

Pain Face

Pain Face's are an everyday occurrence at CFM. Zander sent me these awesome photos and I had to celebrate some of our latest pain faces!

Don't forget to come joing the BBQ Potluck this Saturday!

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WOD 04/05/13

13.5

4 minute AMRAP of:

15 Thrusters (m100#/w65#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

BBQ Reminder

Our End of The Open BBQ Potluck is this Saturday after the Open class. The sign up sheet is in the gym. CrossFit Milpitas will provide the meat. Come and do Fran over and over and over and over then hang out with friends and eat good food!!

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WOD 04/04/13

Make up Day

ReCap Um

We hope you all are finding the new whiteboards useful. We are glad they being used but there have been a number times that the caps on the dry erase pens have been left off. They end up drying out and we have to toss them. Please cap your pens and put them back after you use them.

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**13.5**

The last Open workout will be released tomorrow at 5pm. We will be in the office watching our friend Jason Khalipa go head to head with 2012 CrossFit Games Champ, Rich Froning. Go get em Jason!

WOD 04/03/13

3 rounds for time of: 

18 Power Cleans(m115#/w75#)
18 Pull ups
Run 300m 

Original Gals

All the girls here are OG at CFM. Who can be the first to name them all? If you're in the picture you can't play...

WOD 04/02/13

3 rounds for time of:

10 Thrusters(m135#/w95#)
10 Burpees 

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