February 1st, 2012 | By crossfit

So we began a barbell club class at our San Jose location. We would like to now offer it at our Santa Clara location.

What is the Barbell Club?

What:

To provide our clients with a specialized program dedicated to the Olympic Lifts.
The focus will be on improving the Clean and Jerk and Snatch through accessory
drills and movements. Classes will be limited to 10 people to ensure quality and
personalized training.

Who:

Anyone wanting to improve their technique, lifting efficiency or numbers on
their oly lifts. 

When:

STARTS Soon at our Santa Clara facility.

Advanced: Tuesday and Thursday at 5.30pm (San Jose) Santa Clara TBD
(You can sign up for one or both sessions per week)

* We will add more sessions as the demand dictates.

Cost:

Advanced – 1 x week, $80 per month
Advanced – 2 x week, $120 per month

•

At our San Jose location the class is at 5:30pm Tues/Thurs for now.

At our Santa Clara location we now need to hear from you!

Would you rather have Tues/Thurs at 6am or 7:30pm? Please post to comments below or email me if you are interested in signing up and want to give us feedback on the time.

So who will coach the class? Ian Droze. Ian has been training with one of our old coaches Billy in Las Vegas on Olympic Weight Lifting everyday for almost two years now. Before that he was in Los Gatos as a weightlifter and Crossfitter. Ian is a badass. Both him and Barber are amazing lifters. Come and learn from them.

How about a 255# snatch and 321# clean and jerk at a body weight of  151#

Workout for Thursday:

Jerk  1-1-1-1-1

AMRAP in 7 minutes of:

7 wall ball shots

7 med ball cleans

San Jose has Santa Clara’s med balls…we will bring them over after the morning classes….your coach will find a sub for the med ball if need be.

The Paintball crew!

Welcome to NorCal CrossFit!

January 31st, 2012 | By crossfit

Don’t forget about our SuperBowl Party on Sunday:

Please be sure to register at the following link to the EventBrite page so we can get a headcount of how many will be attending (RSVP by 2/2/2012): http://cfnorcalsuperbowl2012.eventbrite.com/

The RockTape Power Taping seminar is this Saturday at our San Jose location.

To sign up please visit http://shop.rocktape.com/power-taping-for-crossfit-athletes-san-jose-feb-4/

Workout for Wednesday

Benchmark day!

                                                           ”Helen”

RxD                                                         Beginner                                     Scaled

3 Rounds for time of                       3 Rounds for time of           3 Rounds for time of

Run 400 meters                             Run 400 meters                       Run 400 meters

21 KB Swings (24/16)               21 KB Swings (24/16/12)         21 KB Swings (16/12/8)

12 Pull Ups                                         12 Pull Ups                               12 Pull Ups (bands/ ring rows)

 Welcome to the muscle up crew……things are getting wild in Mountain View!

The muscle up is two parts skill and two parts strength.

skills:                                          strength:

false grip                                        pull up

transition                                      ring dip

Continue to work on all four of these and lets get you your first muscle up!

Welcome to NorCal CrossFit!

January 30th, 2012 | By crossfit

Things to know for the near future:

Effective Feb 1 our rates will increase for new members (old member’s are grandfathered in)

Our Kids class will be on a temporary hold until further notice

We are having a Super Bowl Party on Sunday at our San Jose location.

What do you need to work on?

Often times we get stuck always coming in on days that the workout looks fun or something we would be good at. I know it is draining sometimes not performing as well as you think you should. Take the days that are challenging for you and use them as an opportunity to get better. I can’t tell you how many times athletes come in the gym and after finding out the workout contemplate leaving that day….ultimately when they are done with the workout they feel great. Walk in the door as many times a week as possible, perform all workouts and watch the results come!

Workout for Tuesday:

Overhead Squat

5-5-5-5-5

Then find your 15 rep OHS max…..this should be very challenging if done properly guys.

In the overhead squat:

Keep your back flat with good lumbar curve

Weight in your heels

Always find proper depth

Reach up and drive on the bar, put your shoulder in a nice stacked position.

Keep the bar over your mid foot (frontal plane). As you squat your torso may drop a bit. Accommodate for this by slightly pulling the bar back to keep it in the proper position.

Shoulder mobility will play a huge role tomorrow….come in and get better!!!

On the streets of San Diego…

Welcome To NorCal CrossFit

January 29th, 2012 | By crossfit

I hope everyone enjoyed their weekend.

Please remember that we are having a Super Bowl Party on Sunday!

Please also note that we know some of our classes have became a bit large. We have opened a new gym, expanded our MV location, hired 6 new instructors, and started a barbell only club in the last 6 months. We truly are trying to keep the class sizes smaller. We will also be hiring a few new coaches in the near future. As of Feb 1st we will be raising our prices for new members as well.

Our goal is to offer the best possible training around. Please let us know how we can help you.

408-691-0430
Jason@cfnorcal.com

Workout for Monday:

Every min on the minute complete

Welcome to NorCal CrossFit

January 28th, 2012 | By crossfit

Schedule For Tomorrow:
10AM Class at  CF Santa Clara

Lifting Heavy Objects is Beautiful!!!

Workout For Tomorrow:

Team Workout

With Coach Cheryl!

Welcome To NorCal CrossFit

January 27th, 2012 | By crossfit

I’m in San Diego for a CrossFit Seminar, I apologize for the short post.

Schedule for Saturday:

8am at San Jose (Saratoga Ave)

9am at Santa Clara

10am at Santa Clara

10:30am at Mountain View

Please feel free to bring a friend by.

Workout for Saturday: 

Tabata “Bottom to Bottom” Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

January 26th, 2012 | By crossfit

 Please note that our Super Bowl Party will be free of charge and a great opportunity to get all of NorCal CrossFit together.

Please register here  http://cfnorcalsuperbowl2012.eventbrite.com/ so that the Party Committee has an idea of how many people will be coming.

Workout for Friday:

Work up to a heavy 1 rep max thruster

Then….lets spice it up a bit

RxD                                                                 Beginner                                         Scaled

The noon crew at our San Jose location working hard

Welcome to NorCal CrossFit!

January 25th, 2012 | By crossfit

Norcal CrossFit
presents

The Super Bowl Sunday BBQ

Sunday February 5th 2012

2pm to 7pm

Workout for Thursday:

SUMO DEADLIFT  (wider stance and a narrower grip than a conventional DL)

3-3-3-3-3

400 meter Farmers walk (you choose the weight) These should be fun!

Our barbell class is tomorrow night at 5:30pm at our San Jose location.

 The Back Extension:

Today I went over the back extension with Brian. He was saying that his lower back is pretty weak and seems to be the breaking point for most workouts. Being able to maintain midline stabilization (neutral position of your spine) is crucial to perform all athletic movements. Being able to maintain a solid position is not easy and definitely takes some strength in the posterior chain (glutes, hamstrings, spinal erectors). This brings me to the above picture. To help strengthen Brian’s posterior chain I encouraged him to perform slow and controlled back extensions. Notice that he is purposely giving up that good lumbar curve position….this is ok….he is moving slowly and is in full control. The benefit here is a bit more “isolation” on the spinal erectors and really helps to develop strength. If you feel as if your back gives you some pain sometimes, lets try and strengthen it up. Performing back or hip extensions is a great way to do this (obviously in addition to CrossFit). Please keep in mind that anytime you bend your back like the above picture it should be done slow and in control….this is not the position we ever want you to lift in.