Thursday, June 30, 2011

Welcome cfsj'ers

I want to take this time to give a congratulations and a welcome to the latest group of elements grads. You will start seeing some of them around as early as Friday morning. Please introduce yourselves and make them feel welcome.

5x3 pwr snatch + ohs @ 65%

Deadlifts (225/155)
Dips (ring or bar)
Toes to Bars

Wednesday, June 29, 2011


So, on the 16th we'll have a few of the other Crossfit boxes come out for a team throwdown. That means we'll start putting together our teams in the next week. On the 9th of July, at 11 am we'll do a team WOD run through. Either come with a group of two guys and two girls or come solo and we'll try to get you hooked up with a team. Email me with any questions.

20 min AMRAP
10 front squats (115/75)
10 push ups
10 pull ups
10 kb swings (32/20kg)
10 shpdl (32/20kg)

Tuesday, June 28, 2011

That WOD was ridiculous

So then what was the point? Endurance wods, while overall being less beneficial to your fitness (case in point; marathoners don't train by running marathons) can lend itself to some fairly big gains. Primarily, mental toughness is increased by sticking with a WOD like today's. Think of it, how long will Fran really seem the next time?


800 m run
100 squats
50 burpees
100 kb swings (44/26)
50 Dballs (20/16)
800 m run
100 squats
50 burpees
100 kb swings (44/26)
50 Dballs (20/16)
800 m run

Monday, June 27, 2011

Overhead Squats are Hard and Other Unnecessary Reminders

So, if today wasn't enough of a reminder, keeping a weighted bar overhead while repping out flawless squats is not as easy as I make it sound. This should be a reminder that there are still some basics that we need to work on and perfect. For those that want to go beyond the basics, we will be working on some of the more advanced skills on Thursday. Please remember that there will be two 7 PM classes that night. One will be the daily WOD class and the other will be an instructional class on CF skills. Also, there will be a team run through on the 9th of July. This is open to all and will be held at 11 AM.


OHS (95/65)
Pull ups

Sunday, June 26, 2011

Only Three Weeks to the Grand Re-Opening

And there will be a throwdown. The specifics of the WOD(s) will not be released until the day of the event, but I can tell you that there will be some real competition. Already, Moxie, Silicon Valley and Lifeworx have all committed teams to compete against us. So how are we going to decide our teams? Starting this Thursday at 7 PM, we will be offering a competition skills class. This trial class will focus on the skills that have shown to be the most problematic in the comps. It will not be a WOD or lifting class (so either treat this as your rest day, or do your WOD earlier.) This will be an instructional/evaluative class that will eventually send you off with things to work on in your warm up and cool down time. Attendance in this class is not mandatory to try out for the team.

Then on Saturday, July 9th we will be holding an intra-gym team competitions at 11 am. Come with a team in place or show up for some pick up action. The top teams will them compete against the visitors on the 16th. Stay tuned for more info on the Grand Re-opening.

75 deadlifts (3/4 bodyweight)
25 burpees
50 deadlifts
50 burpess
25 deadlifts
75 burpees

Saturday, June 25, 2011

Good luck Ricky

Congratulations to Cfsj'er Rickey (6am classes.). He is getting married this weekend. I wish I had a good pic, but Marnel botched the flicker account. (I never take blame for anything.). Good luck Rickey.

pwr cleans (65/95/115)
200 m sprint between each round

Thursday, June 23, 2011

It's not 7 day a week programming (recovery)

I know there is this weird obsession with Crossfit workouts and not wanting to miss any, but even though we run WODs 7 days a week, we don't expect people to hit much more than 5 days a week, which is why you might notice every once in a while there is a double up of similar movements over a couple of days. This is also why you need to manage your recovery. Take rest days. You'll get a good workout tomorrow (and skipping that 6th day in a row will allow you to let the muscle rebuild.)

5 rds
30 pwr snatches (65/45)
30 wallballs (20/16)

Wednesday, June 22, 2011

Practice makes perfect

So this post might only apply to a few of you directly, but as a generality, there are many of us that could benefit by applying this to our daily lives. We come to the gym for an hour (or so) a day. During that time we stretch, lift and workout (i.e. metcon), and in this same amount of time we expect to master handstands, muscle ups (I know the rings are coming) and O'lifts. Seriously, these moves take lots of time, but there is one thing that you can do to help. Think about the Burgener (yes with a U, named after the lifting coach), the five part warm-up with the dowel. How many times do you approach this warm up like a heavy lift (i.e. thinking about the set up, concentrating on each movement), or how many times do you run through it like shoulder dislocates? What would happen to your lifts if you did all of your practice during this time and then did not have to think when you went for the big pulls. The warm up (whether it be this or push ups) is a perfect time to think, focus and practice. Life is too short to sleep walk through it.

12 star jumps
14 kb swings

Tuesday, June 21, 2011

So back to alternatives

It definitely looked like we got the hydration trick under control, and I think it will cool down a bit. So with that, let's get back to some nutritional advice that doesn't seem too nutritional. One of my favorite things ever is ice cream. Especially on a day like today, I could tear through an entire carton and then enjoy a nice ambulance ride as I go into hyperglycemic shock. However, with a little coconut milk, some frozen fruit, stevia and a good blender, you can make something, that while seemingly high in fat (like 30 grams), is very low in sugar and tastes like the richest ice cream you've ever had. After all, why work it all off in the box to put it all back on from the carton.


1/2 cup coconut milk
6 ounces of frozen strawberries or peaches
1/16th tsp of stevia
Blend slow at first for 1 minute until thick.

3 Bear complex
20 push ups
3 Bear
25 box jumps
3 Bear
30 dball slams (20/16)
3 Bear

Monday, June 20, 2011


So, please bring water, or something to drink water out of. It is going to be hot over the next couple of days, and since we have been blessed with mild weather, our bodies are not used to it. In fact, I was noticing that there was not a lot of sweat on the floor after the 5 and 6 pm classes. This is because it will take a day or two for our bodies to adapt to needing to cool ourselves through sweating, so we will need to really hydrate. Once the sweating kicks in, we will need to replace the electrolytes. The tip, do not use Gatorade. Try a little sea salt (like 1/8 tsp in some water) and you'll be good to go.

Front Squat

4 rounds
300 M row
10 box jumps (24/18)
10 front squats (95/65)
20 o.h. lunges (45/25)

Sunday, June 19, 2011

So some good news

Too many times, blogs like this harangue you about not eating like crap. Well, eating like crap tastes good, and it is fun. So instead, for the next few posts I'll talk about how to eat good without feeling like you are eating good. Carbs and sugars are definitely killers, and there has been much research about that (but it doesn't make broccoli taste like pizza.) So, what to do. The first is focus on replacing sugar. This is typically the biggest cheat that we are drawn to, and it is the most devastating on our liver, endocrine system and overall health. Luckily there is Stevia. A plant extract with no calories and no known side effects (after years of study.) Stevia can replace, and should replace, refined sugar, molasses and agave in drinks and recipes. Try it in your smoothies first to prove the point. This might get you through some of the cravings without the toll.

5 x 3 pos clean @ 70%

hang pwr clean (95/65)
with a jump rope run after each round

Friday, June 17, 2011

So the Challenge Begins

A new challenge has come up to prove the effectiveness of CrossFit, and it starts tomorrow. Actually, a bet between newer CFSJ'ers Michael Maxey and Vadim Chetinin about who could lose the greatest percentage of body fat in 90 days of doing CrossFit. So, Saturday they will get a body fat test, begin a diet, and come five days a week. In 42 days we will retest. The goal and the hope is, through a decent diet and constant working out, they will increase lean body mass, decrease their fat, better their blood pressure and other health measurements. Follow their progress here and on

200 dbl unders
400 m waiter walk (25/15)
100 dball half moons (20/16)
400 m waiter walk
100 sit ups
400 m waiter walk
100 kb swings (53/36)
400 m waiter walk
100 supermans
400 m waiter walk
200 dbl unders

Thursday, June 16, 2011

Recovery (Again)

So, the last 7 days were probably harder on our muscles than we have been on them in a long time. That is not to diminish the work that we did in the past, and this is definitely not to say that the last 7 days were the smartest of programming. (But, boy did it look good on paper.) My guess is that while many of you are burning me in effigy for 20 some lousy walking lunges, you are also walking around, sickly proud that you are able to workout again through the soreness (very different from pain.) However, if we did this again, we would have the largest private gym in around. With this being said, there are sometimes when conditions necessitate more recovery than normal. Long, slow stretching of the hammies and glutes (like minutes at a time) will do you good when the soreness goes away. Start now to avoid any residual tightness, and listen to your body (but make sure you are understanding if she is telling you "sore" or "pain".)

6 Hang pwr cleans (135/95)
8 Pistols
10 Ring/bar dips

Wednesday, June 15, 2011


So if you're not on Facebook, we would like to announce a grand opening for the box on July 16th. It will be a throwdown and a family affair all at once. Put 10-2 on your calendars and plan for a good time.


6 rounds
15 kb cleans (16kg/12kg)
100 m sprint
15 supermans

Tuesday, June 14, 2011

Recovery Day

So, especially if you hit Sunday through today, there needs some real focus on some recovery. Rest is always good, but a little attention to the front of the body. Valentino (Coach V) noticed an overload to the anterior chain (your front) in the last WODs. Here is a good stretch to counter some of that. It can easily be done in a minute or two while waiting for everyone to finish the w/u. You should be warm before attempting.


The Filthy Fifty

Monday, June 13, 2011

It's more than painful cardio

Especially in a WOD like today's, we can go 1 of 2 ways. We either just power through it for the best time and possibly feel like crap tomorrow, or we take a little more time to keep the form in a manner that will have the WOD acting as a strength WOD. Either way can work, but what get's more long term development. My guess is that unless there is a prize on the line, do the WOD the way that will build the most strength and capacity. In the case of the lunge, making sure the reach with the leg is long and the push off is through the front heel as much as it is off the back toe. This way you develop the hams and the glutes and not just smoke the quads.

1RM max F.S.


400m walking lunge

Sunday, June 12, 2011

Life as Rx'd

So what is Rx'd (or prescribed)? Many times it comes up, we think of it as the weight in the WOD, and with that we wouldn't do the King Kong WOD as Rx'd (deadlift 455 and clean 255) if our lifts were only 1/2 of that? We'd get nowhere. Well, the same goes with a bodyweight WOD like today's. Running, sit ups and back extensions don't let you vary the weight, but there is a prescribed range of motion (and there actually is for all of the movements we do.) Cutting the back extensions short of coming to the top or doing 3/4's of a sit up are hardly what the dr. called for. So then what does prescribed (Rx'd) mean. Think of it like a prescription that the dr. gives you. You don't get a course of antibiotics to see how bada$$ed you are. You get them to make you better. Prescribed weight and range of motion is done to make you better. If you can't get to the Rx right now, you will need a different course of action until you can accomplish the Rx. Kipping your push ups, or short ranging your squats (weighted or body weight) in order to claim Rx does nothing to make you better, and it might make you worse. Listen to your dr.

2 x 10
1-2-1 ball push ups

3 rounds
800 M run
50 sit ups (abmat, not ghd)
50 back extensions

Saturday, June 11, 2011

Put it on your calendars

Even though we have been at the new place for a while, we're making it official with a grand opening. So, put July 16th on your calendars. We'll have a throwdown with some other local boxes, and of course a BBQ (there might even be a couple more surprises.). Come celebrate with us.

Thrusters (95/65)
Pull ups

Friday, June 10, 2011

Power Output Training

I was reading an article describing an increase in training regiment by something called PRE (perceived rate of exertion.) That means you can gauge gains by the notion if it "feels more difficult" and you are keeping the intensity up, then you are improving. Hmm, my 800m time stays the same, but it feels harder, then I'm better? Every off day would be a PR.

I much prefer the quantitative measurement of power output. You do a certain amount of work over a given time (i.e. Fran), and of your time goes down, you've done more work. Fair enough? This is why so many of us want to gram more weight than Rx, but smoking the time is just as beneficial, and realistically a better measure. Once the time plateaus, then kick up the weight for a challenge.

3 - 3 minute rounds
5 pwr snatches (95/65)
5 ring rows
5 air wall balls (20/16)

Thursday, June 9, 2011

Proper recovery

I have seen nothing more awesome lately than 25 peeps on the new rack doing strict pull-ups. Many were people that were using bands 6 weeks ago. Congratulations, but two things need to be considered. 1) You'll need to maintain that strength, so though in a few (not necessarily a lot) to your warm ups. 2) You'll need to take care of your lats. Hanging from the bar, gently tightening your lats and then relaxing your lats several times will help. The other trick is foam rolling. Place the foam roller on the floor, lay your armpit on it and gently roll to the bottom of your lat. Be careful to not roll down to your ribs. If this is a first for you, you will wonder why anyone does it, but when you finish you'll see why; greater flex in the overhead position and more ability to tap your strength. A tight muscle is a week muscle.

(look it up)

Wednesday, June 8, 2011

Congratulations, and It's All Over

Another major CFSJ accomplishment for Linda, Phil, Darren, Jim T, Scott and Jill. 1000's of burpees in 100 days. Also congratulations to Alison for her own 100 day push up challenge. I am not sure anyone (except Linda) will do this again, but they are one of the elite. Kinda like the last group...who were they.

(sorry I didn't get pics of the other folks, but they always come early.)

Sit ups
Russian twists
Leg flutters

10 strict pull ups
100 kb snatches (53/36)

Tuesday, June 7, 2011

One more day

Congrats to all of the Cfsj crew that stuck with it for all this time. And, while I have recently been posting pics of Jill and Scott doing their synchronized burpees (mainly because that's who I see), I want to acknowledge Jim Tracey, Darren, Phil, and Linda (plus Allison is finishing up a 100 day push up challenge). I hope to see all 7 of them tomorrow at 6pm to pound out the final 100.

Push press
Sit ups
Mt climbers

Monday, June 6, 2011


So now that Ashley is taking some much deserved rest time, let's focus on another accomplishment. There are still several CFSJ'ers that are in the burpee challenge, and with only a couple days left. More to come...

5 x 5 strict pull ups

10 ghd/abmat sit ups
50 m sprint
10 push press (65/45)

Sunday, June 5, 2011

And that's all she wrote

It was an exhausting day filled with disappointment and excitement. When Ashley did do as well on one WOD and looked out of it, she killed the final WOD, coming in first. And while she didn't make it to the games (this year), she does serve as inspiration to us all. Great work Ashley. #7 if all of NorCal, but #1 to all of us.

Clean (full)
5 x 1

Strict pull ups
Push ups
Box jumps (24/18)
Ball slams (heaviest ball you can)

Saturday, June 4, 2011

The spirit of competition

It should be noted that winning is not the only thing. This really goes for our box. Cutting reps, being a jackass, having a bad attitude aren't worth ruining relationships (let alone the progress you cheat yourself out of). Let this be a lesson. As soon as Ashley, in the heat of competition, crushed her WOD, she turned around a cheered on another competitor that wasn't finished.

Friday, June 3, 2011

1 day down and 5 to go

So Ashley finished the first two wods of the regionals, and while she will always think that she should have done better, she finished the first wod in 13:34, a wod that a third of the field did not even finish. Currently she sits in 14th, but tomorrow are wods that are in her domain. You can see the results here. Come out Saturday at 10:30 am to see her tear it up.

Also, a big round of applause, and support for the proud few that are only 5 days away from the 100 of the burpee challenge. More on this later.

30 C & J (135/95) for time

Thursday, June 2, 2011

Let's Get Ready to Rumble

So we have many great athletes at CFSJ, but this weekend it is all about the spunky little girl with the little voice and the big PR's. Ashley will be at the Santa Clara County Fairgrounds and would like some support, if you please. She asked me to post this, because she does better with her friends around her. (I am kidding on the first point, but dead serious on the second. Unfortunately, she will be competing in her first round when most of us were in work, but if you can, ditch! Plus she will be competing all weekend. (Lucky her.) If you haven't gotten your tickets, go here

Wednesday, June 1, 2011

Goal Tracking

I have seen some of you carry around little composition books and write down your wods, times and 1rm's. Well there might be a better way. Tracking progress toward your goal is always a must, but putting it in a book doesn't do a whole lot to help you see progress or how you stand up to others. [Enter] BeyondtheWhiteBoard. This online log book will allow you to measure progress, power output and how you compare to others. Best of all, we pay for you to have it, and thanks to Boris, all the wods are up. So check it out and join up. Go here then email me and we'll get you set up.

1/2 Cindy
10 min AMRAP
5 pull ups
10 push ups
15 air squats