Wednesday, August 31, 2011

Short and sweet!!

Niraj Rx'ing today's WOD.  This WOD can definitely go either way.  For some it's short and sweet and for others, not so much.  It has everything to do with your ability to NOT fail on the (ring) dips.  The bummer is, once you fail, it's crazy hard to recover enough to get many more dips. If you were at the games, or paid attention to what happened during the final Team WOD, you'll remember someone taking 25 minutes to do this WOD because they reached failure on the dips early.   Practice your dips, when you get a chance, to work on your muscular endurance.  

Today's WOD: 



Power Cleans (135/95)
Ring Dips

Wednesday, August 24, 2011


We have a throwdown coming up soon, hosted by CF Moxie.  Matt M. is arranging our team(s), so please email ( or talk to him if you're interested.  All we currently know is the date and time.  Sat Sept 10th at 8am.  More details to follow.  

With only one person (male) submitting their before pics, I'm wondering who else is participating in the 60-Day Paleo Challenge.  Post to comments and let us know.  Also, let us know how this first week is going.  

Today's WOD:

3 Rounds of: 

500m Row
50 GHD Sit Ups (sub ab mat if necessary)
50 Hip Extensions (sub supermans if necessary)

Tuesday, August 23, 2011

Happy Hump Day!!

Even our very own little one can (occasionally) push some weight around.  You're on your way to 70's big!!

Today's WOD: 

Fight Gone Bad

-Wall Balls (20/14)
-SDLHP (75/55)
-Box Jumps (24/18)
-Push Press (75/55)
-Calorie Row

3ea 5 minutes rounds w/ one minute rest between.  Max effort for 1 minute at each skill, for 5 minutes.  Count total reps for all three rounds to score.  

Did anyone break 400?

Monday, August 22, 2011

Hogan's in the house!!

  Yep, Hogan's in the house today.  Welcome back Mike!!  Thanks Katie H for dropping in and busting ass with us during Matt's Bday WOD.  

A few announcements: 

Paleo Challenge kicked off today.  Keep the resources and questions flowing.  

We will not have 5am classes on Weds, Thurs & Fri (8/24, 25, & 26).  

We start the Strength/Olifting class on 9/1.  This class is ideally suited for those who are comfortable with the basic lifts, as we'll be progressing through some pretty intense cycles.  

Today's main WOD: 


DB Cleans (45/25#)
Ring Dips

Matt's 6pm BDay WOD: 


28 Cal Row
28 Wall Balls (20/14)
28 Toes 2 Bar
28 Box Jumps
28 Burpees
28 SDLHP (70/53#)
28 Push Press (135/95#)

Can you guess how young he is?   Optional Icing & Harj pulls!!

Sunday, August 21, 2011

Be creative!!

Yep, that's Matt getting iced w/ the big bottle.  Today (8/22) is his b-day!!  So, wish him a Happy Birthday & be very creative w/ your icing techniques.  Ideally these take place outside of the box...but you will still be creative.  

On another note, we will begin the O-Lifting/Strength classes 9/1.  I've received an email from one person and verbal interest/commitment from a few others.  Ideally you participate in lifting three days a week (Tues, Thurs & Sat) for 6-week cycles.  Each 6-week cycle will focus on two or three lifts while keeping some O-lifting technical work throughout.  The goal is to build foundational strength that will translate to the Clean & Snatch.  

Today's WOD: 

Team WOD (Teams of 2, one person working at a time)


D-Ball slams (20/14)
Sit Ups
Double Unders

Saturday, August 20, 2011

Paleo Challenge Details

Just in case you didn't get a chance to read yesterday's post, here are some additional details for the Paleo Challenge.

The challenge begins 8/22 and ends 60 days later on 10/21.  
Please take pics from the front and side views, and have them submitted by 8/26.  
Guys, please send your pics to
Ladies, please send your pics to
(If you're uncomfortable submitting your pics, take a before and after on your own and then decide if you want to submit. Also, please come talk to either Marnel or myself (Jason).  
You do not have to log your food.  

The winning female and male get a month of free membership.  

Please don't hesitate if you have questions or want additional clarification. 

Today's WOD:

50 Deadlifts (185/135#)
25 Manmakers (30/20# DB's)

Friday, August 19, 2011

Danny Barrett's first RX'd WOD

Just in case you're having a hard time reading this, we do have a close up to prove that Danny actually completed his first RX'd WOD.  I would love to have seen this, or at least a photo of him actually climbing a rope. Nice work Danny!!  You've just raised your bar.  

As promised, a few more details for the Paleo Challenge.  

The challenge begins 8/22 and ends 60 days later on 10/21.  
Please take pics from the front and side views, and have them submitted by 8/26.  
Guys, please send your pics to
Ladies, please send your pics to
You do not have to log your food.  

Please don't hesitate if you have questions or want additional clarification.  

Today's WOD: 

5 Rounds

800m Row
1 Rope climb

Thursday, August 18, 2011


I"m turning in early tonight.  Another burner WOD today!  We'll post the WOD pic first thing tomorrow morning.

I'll post all of the details for the Paleo Challenge tomorrow night.  For the dates, it begins Monday 8/22 and lasts 60 days.

Today's WOD:


Calorie Row
KB Swings (53/35)
Wall Balls (20/14)

Wednesday, August 17, 2011

How high can you go? high can you go?  I think a lot of people were surprised by how high they can jump.  I know I heard a few comments in a couple of the morning classes.  I wasn't in the evening classes, but I heard Scott Hogan jumped 54"...I think that's the stack Katie (on the left) is standing next to.  The little one (Harj) on the right must be standing next to Brian's jump height.  I know we all didn't measure, but did you jump higher than expected?  

To your surprise (or not), some big contributors to your hops are Cleans & Snatches.  The power and speed required to lift heavy loads translates really well to vertical jumping ability.  

Keep up the good work and lift heavy (stuff) often.  

Today's WOD: 


SDLHP (95/65)
Pull Ups
100m Run after each round. 

Tuesday, August 16, 2011

Paleo Challenge

How do you know when you've been successful w/ a Paleo Challenge?  Is it by how clean you've eaten? (Good breakfast example, although the bacon us far too under cooked :-))  If you've eaten clean and exercised, you should see and feel some results, right?  Especially if you were dirty before starting the challenge.  Hilary suggested a while back that we call this a "Look better (almost) naked challenge".  I think it's a good idea.  Pics are taken before and after, submitted for voting by everyone.  Okay, not everyone...the ladies can judge the ladies and the men can judge the men.  The winners will be those who leaned out the most between their before and after photos.  Obviously this is subjective, and will not be a perfect method for evaluation, so if it's close, we'll (the owners) be the tie breaker.  If you're uncomfortable taking and submitting a pic (almost) naked, then submit yourself wearing somewhat tight fitting clothes.  Ideally you wear the same outfit before & after.  

I'll announce the prizes for the winners shortly!!

Also, let me know what suggestions you have for making this fun, educational and all inclusive.

Today's WOD:

5 Push Press (95/65)
20 Wall Balls (20/14)
10 Burpees

3 Rounds, rest 2 mins, then 2 more Rounds

Monday, August 15, 2011

Skills Class

While this isn't a pic of someone from our box, Boris did find out his 1RM pistol (90#'s).  I have a goal myself of getting to 48kg's, but I know I have a lot of work ahead of me.  Pistols, Muscle Ups, Rope Climbs, Handstand Push Ups, Free Handstands and Walking Handstands.  All pretty advanced movements, in general and from a CrossFit perspective.  I know we've seen an influx of new people into our gym, which is great.  Our community and family is growing.  Sometimes this growth can leave less time for development.  

In addition to starting an Olifting/Strength class, we'll start a skills class in September as well.  This class will focus on improving your skill sets, open to all who want to participate.  Let us know what skills you want to improve.  

Today's WOD: 

8 Rounds

6 Dips (Ring or Fixed)
8 Toes to Bar

Sunday, August 14, 2011

More Announcements!!

What's up with this pic?  Onion rings, clam!!  The Paleo Challenge is right around the corner, and these are things you'll choose to give up if you accept the challenge.  Yes, we've been saying for a few weeks now that we'll have a Paleo Challenge.  If seems fitting to follow the dunk tank with the challenge.  So, starting Monday 8/22, we'll challenge those who are willing, to live Paleo for 60 days.  What does this mean?  In a nutshell, eat lean meats, chicken, fish, vegetables, some fruit, nuts and seeds.  It can be that easy, but in reality, not.  Stay tuned for some additional information this week.  Also, don't be shy with questions.

In other news, starting Sept 1st, we will be adding O-lifting/Strength classes.  There's been lots of interest, especially from those who participated in some dedicated strength work we did a (long) while back. Stay tuned for more details.  Please let me ( know if you're interested.  

Saturday, August 13, 2011


Thank you for all of those that came out to support team CFSJ. Also a big thank you to Matt Moore who took care of organizing the team and managing the ordeal. Good work to Cullen, Boris, Therese and Ashley who took 5th overall (however, they smoked the rope climbs.) Come watch them do even better at the Moxie throw down on Sept 10th. If you think you want to be on a team (there will be no scaling at this event), please contact Matt (


22 min AMRAP
200 m row
15 box jumps
10 hang clean and press

Friday, August 12, 2011

4 announcements for a Saturday Morning

First (and this one is serious), Coach V lost an envelop in the gym containing around $800 in cash. It was in a white Chase Bank envelop. We are desperately hoping that someone reading this found it and was wondering who it belonged to. Please email V at

Second, if you are reading this before noon on Saturday, please come support the CFSJ team at the CrossFit Lifeworx competition. The comp. starts at 9am and goes until 1 pm. They are located on the SE corner of Union and Camden Ave's. Please see yesterday's post for address.

Lastly, I got your envelops for the jump ropes. If you ordered a shirt, you will get that next week. If you did not get your payment in by today, please email me and let me know you still want a rope.

And a reminder that the body fast testing truck will be in the parking lot on Saturday.

5 min Amrap
10 good mornings (65/45)
10 db O.H. lunges (25/15)
10 sqauts
rest 1 min
5 kb swings (24/16)
10 burpees

Thursday, August 11, 2011

Come see the other side

I know that I talk about goals and why we do CrossFit. I have acknowledged that there are many different reasons why we CrossFit instead of, oh say, doing P-90X on our own. There are some that got into CrossFit for a great workout, and then, when they realized that there was as much reward as playing a sport, became interested in the competition side of it. I mean we all stand around and cheer each other on in regular WODs as it is. This Saturday is a throw down at CrossFit Lifeworx. For those not totally familiar with it, imagine a soccer tournament of CrossFit (and yes, there are some members parents that come out to cheer, however, I have never seen the orange slices.) Any way, if you have time on Saturday morning, please come by. (I'll put the info down at the bottom.) You'll get a chance to see your CFSJ friends in a new light, and you'll get to see what makes some of us excited about CrossFit.

CrossFit Lifeworx Throw Down
8 am to 1 pm
14388 Union Avenue
San Jose CA 95124

5 x max weighted L-sit (put something heavy in your lap)

30 star Jumps (a mix between a squat and a jumping jack)
100 dball slams (20/16)
100 double unders
30 star jumps

Wednesday, August 10, 2011

What is a marathon?

I always think it's funny when CrossFit refers to "marathoners"'as lsd'ers (long slow distance.). Sometimes they refer to
professional runners as marginal athletes. The original purpose of running the marathon was to race, not just to finish, and indeed they do race. In fact, if you break down their times over 26.2 they run a mid 4 minute mile (again 26.2 at that pace). For most of us, that would be a sprint , if we could do one at that pace at all. My point? When we see these long WODs, our goal should not be to just finish, but to tear it up. Granted, you'll only be able to keep a strong pace for a while, but you'll be able to push it for a long time.

Push Press
100 push press (65/45)
100 m run
100 squats
100 m run
100 sit ups
100 m run
100 1/2 get ups (36/24)

Tuesday, August 9, 2011


Please check out the Facebook site. Matt is trying to get a couple of teams for the Lifeworx throw down this Saturday at 8AM. We are trying to find out if there is room in the comp for a non-Rx team so stay tuned. Please plan on working out early and coming and supporting our teams. Please wear your shirts. Wait, you don't have one or you want another one? No problem! You can order one when you pay for your jump rope. The payment envelops are next to the keyboard.


XIONG (courtesy of V by way of his SST days)
10 pwr snatches(95/65)
20 pwr cleans (135/95)
30 Back squats (135/95)
40 Hang clean pulls (135/95)
50 Push press (95/65)
60 pull ups
70 push ups
80 squats
90 back ext
100 sit ups

Monday, August 8, 2011

Going Heavy

Will it make me big? A frequent question and the anticipated side is one end or the other of the spectrum of your goals. The answer for the most part is no, but it is good to evaluate goals and train with a purpose. And, what ever their goals are, most people's include overcoming challenge. Today's WOD was one of those tests. Whether or not you ever wanted to pull a huge deadlift, seeing those numbers as the Rx made most people go as heavy as they could. It was awesome seeing the board with all the names and weights that I know they were not expecting to lift. Can everyone hit those weights Rx'd, maybe, but everyone knows they can push themselves.

5x6 OH Kb squats (53/36)


Deadlift (315/225)
Burpee pull ups

Sunday, August 7, 2011

Announcments and news

So this week there are a few things to be aware of:

First, the jump rope order is going in (really) at the end of this week. This is your last chance. The sign-ups will be next to the key board. There will also be payment envelops. Please fill it out and put enclose your payment. (If you don't get your payment in by Friday, I can't place the order for you.) You can also get a t-shirt this way as well. Please give completed envelops to trainers. I will email you confirmation of payment and order.

The Dunk Tank is coming. Reminder to all those that signed up, the dunk truck to get fat tested is going to be at CFSJ this Saturday in the AM.

Lifeworx throw down. Thanks to Matt Moore for organizing teams. It looks like CFSJ will have two compete at Lifeworx this Saturday morning. Sign in is at 8 AM. I believe that the competitions will begin around 9.

5x 30 sec max weighted planks (adding weight each time)
during your rest attempt max hold l-sits


Tabata Something Else
4 rounds of 8 20 sec intervals (each interval is followed by 10 sec of rest) of
pull ups
push ups
sit ups

Friday, August 5, 2011

Si se puede

I was thinking about all sorts of cheesy cliches to start this off, but the one above is the most appropriate. What I mean is a couple of things. First of all, we give you the tools, but you have to use them. I think back to the cycle where we did a heavy rotation of strict pull ups. Many of you got your first, then second and then many strict pull ups (some with heavy weight.) The question is how many of you have kept up with it? After all it is a strength and a skill, and it takes practice. There are many of the things that we do that take practice and patience to overcome. It is okay to come a little early, or stay a few minutes after to do a few pull ups, dips, handstand or roll out to get the flexibility to do other things. Granted there might not be the room to work on your clean, but there is always some thing you can work on. Get better.

15 front squats (95/75)
20 box jump overs (24/20)
15 lateral hurdles (over the front squat bar)

Thursday, August 4, 2011


This has been a tough week, and since most of you will get this on Friday morning, the recovery prescription is shine a class and get some sleep. If you work out in the morning, sleep in. If you work out in the PM, then use that hour (+) to get stuff done so you can get to bed early. Here are just some of the important contributions that sleep gives to your health (from a Harvard Medical study):

A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power, reports the Harvard Women’s Health Watch.

While more research is needed to explore the links between chronic sleep loss and health, it’s safe to say that sleep is too important to shortchange.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Sleep in. It's what the doctor ordered.

3 rounds
45/25# db pair
Farmer walk 300 M
15 full cleans
Farmer walk 300 M
25 sit ups (feet can be anchored.)

Wednesday, August 3, 2011

So then what makes it special

If simply showing up and PR'ing Fran doesn't put you in the same league as Olympic gold medalists, then what is so special about it, and us? I mean you don't see Zumba'ers drinking the Koolaid and walking around like they are superhuman. The difference is that what we do in an hour (or more, and you know who I am talking about) is really really hard. Sometimes we do it well and sometimes we suck at it, but we always hit it hard. I mean why else would the winner of a CF Games heat catch their breath and go cheer on the person in last? Why does the crowd go crackers for the person that has just a few more seconds to finish a WOD (even though they won't win?). It's the struggle. We walk around full of pride because we take on the struggle out of choice. We drop the bar and get back on it, we feel acidosis and push through it. This way, when there is a challenge that means more than getting your name on a board (don't ask), we know what it feels like to give it everything. No pacing! No gaming!

3 x 3 pos cleans (bottom to top)

10 rounds of
5 burpees
5 frog jumps

Tuesday, August 2, 2011

So this will be a weird one

First sorry for all of you that showed to the 9 am class on monday to find out their isn't one. Now on to the diatribe. I was just looking at some box's post on every day being an accomplishment. I don't want to sound demotivational, but I seriously doubt that it works that way. It's kind of like when boxes have the slogan "elite athletes live here." Most of us are not elite athletes, nor is everyday an accomplishment. However, many of us came from a state of soft, unhealthy status quo. There are many things to be proud of in our journey, but thinking your first pull up (kipping) makes you elite is probably a road block. Why would you push yourself any harder today when the last five days have been accomplishments? I often tell new CF'ers that hitting 9 PR's in a row is due to the state they were in. I do this because I love kicking kittens. Seriously, any of you that have been back squatting for the last several years know that you expect Pr's few and far between. If a newbie hits 1 or 2 and is content as you, what's that going to do to their journey. So, every day is not an accomplishment, it's product of what you put into it. Push it kids. Push it. (And if I put this on Facebook, everyone better "like" it)

7min AMRAP

40m side shuffle
15 situps
15 pushups

Monday, August 1, 2011

Excitement about working out

After a big event like the Games, we all get the bug to compete. Well there are two different team events coming up in the next 45 days. One is at Lifeworx this month and the other is at Moxie in September. Each has a price tag of $100 per team, so we will be trying to figure this out soon. In the next couple of weeks we will announce another inter gym event. The date is TBD but it will run at 11AM (after lifting) and will be competition style, multiple workouts. This will be a good time, and a good way to see if you are up for team competition. Stay tuned.

21, 15, 9
Push press (45/25# db)
Pull ups