Friday, November 18, 2011

Fill the barrel

pictured: new guy Stephen just moved here from Detroit working for that company named after a piece of fruit.

Couple of announcements, the website is being updated so those of you who have bookmarked the blogspot will need to update your url to once the new site is launched...should be sometime this weekend.

Also don't forget to bring your donations for the barrel, let's fill them up!

amrap in 15 min
10 1 arm Db snatch 20/30#
10 1 arm kbs 35/53#
10 hand release pushups

Holiday Potluck December 10th at 6:30pm

Thursday, November 17, 2011

pictured: Nick Becerra modeling RockTape at our gym

amrap in 15 min
10 1 arm Db snatch 20/30#
10 1 arm kbs 35/53#
10 hand release pushups

Mark your calendar! December 10th Holiday potluck at the gym. Details to follow.

Wednesday, November 16, 2011

pictured: Holly Nguyen, in high school, says she is alot stronger then most of her peers...umm I wonder why???? :-)


GHD Situps

Tuesday, November 15, 2011

Robin working her kip


500M Row
21 thrusters
21 pullups
750m row
15 thrusters
15 pullups
1000m row
9 thrusters
9 pullups

14:25 Andre 16:46 Tim 17:00 Ricky 18:28 Julie 23:05 Grace

I noticed alot of you rasing your head up while doing thrusters, when you do that you lose thorasic position and spinal stability.

Watch KStarr explain why that isn't good

Monday, November 14, 2011


pictured: Niraj who just became a Daddy this past friday night to baby Troy 8lbs 3oz, congratulations Niraj and Grace!


30 snatches for time

3:43 Coach V and Cullen, 4:03 Matt, 5:09 Scott 6:15 Mike A.

If only............

Sunday, November 13, 2011


Front Squat 1/2 bw
D Ball slams 14/20#

Check out this blog post from Crossfit West...Papa Mike is featured

Friday, November 11, 2011

Athlete Spotlight - Danny Barrett

Today we are spotlighting Danny Barrett, CFSJ's former owner of many years.

"I grew up in the Bronx playing baseball and football like most kids, but my lifelong love has always been the martial arts. I have a 25 year history of practicing and teaching various arts. I'm formally ranked in 3 systems and cross trained in a few others which also includes knife, gun and club defenses. I hold a 4th degree black belt in Danzan Ryu Jujitsu from the Pacific Jujitsu Alliance, a Purple belt in Brazilian Jiu Jitsu under Claudio Franca and Yellow belt in Krav Maga under Darren Levine. In my life I've trained with martial arts legends and UFC fighters as well as having taught self defense to people from all walks of life including Law Enforcement personnel.

Why I do Crossfit and CFSJ
My first instructor taught me early on that in order to be a well rounded marital artist you have to push yourself physically, mentally and emotionally to achieve the higher levels of the arts. He also taught me that it must be fun and you have to enjoy training or you won't do it for your entire life. Crossfit has similar elements in that it challenges me physically in the WODs, mentally in fighting the voice inside my head telling me to quit and emotionally when I push through and find that I have so much more to give. I also have a lot of fun doing it.
CFSJ is my home. I was lucky enough to be an owner for a few years and fortunate enough to transfer the box to a group of people who have kept the name and the spirit while taking the place to the next level. I really do feel a sense of community and family at CFSJ where I can be myself, get a great workout and be surrounded by people who I love, respect and enjoy.

My Favorite WOD
My favorite WOD is Cindy. As a martial artist I believe the the only "gym" that I need and the only "weight" that I need that is with me all of the time is my own body. Cindy works the whole body, builds strength and endurance and requires you to recover quickly between rounds. Having chronic back issues and various injuries it is one of the few WODs I can do full out without fear of injury and I always feel euphoric when I'm finished. My best Cindy performance to date is 18 rounds.

My Day Job
I've been running Technical Support Organizations in the Valley for the past 20 years. Today I am at Dell Force10 and my last three positions have been Senior Director of Global Technical Support for Brocade, Silver Spring Networks and Force10 Networks. "

What an inspiring athlete Danny is, we are very lucky to have him in our CFSJ family.

Thursday, November 10, 2011

Harj and Vadim sharing a laugh...CFSJ is a fun place for sure

Don't forget - Movie night tonight, bring a chair and maybe a blanket. Movie will start at 8pm so get there early to get your spot


3 Manmakers 20 Wallballs 200m Sprint
5 Manmakers 20 Wallballs 200m Sprint
7 Manmakers 20 Wallballs 200m Sprint
5 Manmakers 20 Wallballs 200m Sprint
3 Manmakers 20 Wallballs 200m Sprint

30 sec work 15 sec rest for 8 rounds of:

Kb swings
situps (abmat or regular)

Events coming up
Movie night 730pm Nov11
GNO at Title Nine Nov 17th 7:30pm

Wednesday, November 9, 2011

Movie night this friday 7:30pm

Even if you are injured come to the gym and our trainers will modify a workout for you

5 deadlifts
20 star jumps
7 deads
18 starjumps
9 deads
16 starjumps
11 deads 14 starjumps

Monday, November 7, 2011

Happy Belated Birthday Phil!

Phil with teletubby friend Mark C.

WOD - Phil's birthday WOD

100 dbl unders
100 pullups
100 dbl unders
100 situps
100 dbl unders
100 pushups
100 dbl unders

Sunday, November 6, 2011

New Things

The boxes have been unloaded, we hope you guys like your new "toys"

Couple of announcements - we will have a movie night down at the gym for our members and families November 11th time TBA
And there is a Girls Night Out hosted by Los Gatos Title Nine November 17th from 7:30pm - 10pm


2 min of thrusters
3 muscle ups
6 cleans
12 burpee star jumps
2 min thruster

Saturday, November 5, 2011

Dball day

Danny always looks sooooo happy when he works out, it is a nice pain face :-)


100m Dball run to the fence
20 ball slams
10 burpee over ball

7 rounds
pictured: 6am class warming up.
Look at all the room this class has, consider switching to morning classes if you want a bit more attention


8 min of:

10 Overhead llunges
5 Sumo back Squats

135/95 for all movements

Thursday, November 3, 2011

It's a chipper!


3 rope climbs anywhere in the WOD
25 walking lunges
30 D ball
30 jump squats
10 burpees
50 box jumps
30 leg lifts
20 back ext
20 D ball
30 dbl unders

Wednesday, November 2, 2011

Yea! toes to bar

Pictured: Jim Tracy and in the background Ann and Holly Nguyen


Amrap in 15 minutes of:

4 handstand pushups
8 toes to bar
6 ring dips
100m run every 5 min

Tuesday, November 1, 2011

The CrossFit Total

pictured: Papa Mike Aro scored 920 in total yesterday, pretty awesome for an "old guy"!!!!!


1RM of:
Back Squat
Shoulder Press

By Mark Rippetoe

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.