Coming in to check us out? Please fill out and print your waiver before you come. Thank you!
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Schedule for this weekend:
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San Jose (Saratoga Rd.) will be closed. Patrick and Taz and both leaving to coach seminars.
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Santa Clara
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8am
9am
10am
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At all three of these times the Open workout for this week will be programmed.
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Mountain View
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9:30am
10:30am
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The Open workout will be programmed at this time as well
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If you can absolutely positively not make Saturday for the Open workout we will work hard to accommodate you. Please try and partner up with someone and find a time when the gym is less crowded to perform the workout.
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Workout for Thursday:
rxd
int
scale
25 Toes to bar
50 DU
25 Push Press (95/65)
3 rnds
20 Toes to bar
40 DU
25 Push Press (75/45)
3 rnds
25 Sit ups
50 DU or 100m run/row
25 Push Press (65/45 or 33)
3 rnds
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Rockclimbing!!
When: Friday at 8pm
Where: Planet Granite Sunnyvale
It’s time to head out to climb some rocks (or plastic that looks like rock) Come on out and use those CrossFit muscles for some adrenaline filled friday night action. Climb on!
We will program the Open workout every Saturday at our gyms.
PLEASE EMAIL Jason@cfnorcal.com if you have any questions or concerns about our gyms and how the training is going. Our only goal is to offer the best possible training around, please let us know if we can do something better. Thank you!
Just something to think about:
Workout for Wednesday:
tabata row (tabata is 20 seconds or work followed by 10 seconds of rest for 8 cycles)
1 min rest
then on minute every minute for 8 minutes perform
4 pistols (several scaling options available)
8 OH walking lunge (moderately heavy)
1min rest
tabata row
What you eat is crucial to not only your performance but more importantly your mental clarity and general attitude. For a while I dropped off my diet, I became more agitated, felt foggy, and overall wasn’t feeling good.
Recently I have decided to switch my diet a bit. We promote the “paleo” style diet. In a nutshell: Eat meat, veggies, nuts, seeds, some fruit, little starch, and no sugar. This diet is defnitely better than what most people eat and can be extremely valuable. However recently I wanted to start tracking my food the same way we track workouts. The answer….THE ZONE DIET.
Google the Zone diet and research it. The main goal is to balance macro nutrients (protein, fat, carbs). It has a set prescription and measured quantities to do so. After a few weeks of following the strict zone you can then tailor your diet to what makes you feel the best.
The best things about this diet:
You know exactly how much food you are eating
You balance your nutrients allowing you to feel amazing all day!
Bellow is a picture of a scale (used to weigh and measure your food) A Zone block chart and some veggies. GIVE IT A TRY!
Workout for Tuesday:
Work up to heavy triple deadlift
then:
rxd
int
scale
3 deadlift
Max HSPU (use plates if you can get more than 10 in a row)
5 Rounds
3 deadlift
Max HSPU (bands)
5 Rounds
3 deadlift
Max Press
5 Rounds
* No rest between deadlift and Hspu. Rest as needed between rounds
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HILLARY GETS HER FIRST MUSCLE UP!!!!
Congratulations Hillary, we all know how hard you have worked for this.
All gyms will be open normal hours after the morning classes. SC and MV will NOT have 6 & 7am….MV will not have 7,8 or 9am….all other classes are a go!
Workout for Monday (President’s Day):
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
All gyms will be open normal hours after the morning classes. SC and MV will NOT have 6 & 7am….MV will not have 7,8 or 9am….all other classes are a go!
There seems to be some confusion about what is happening over the Open; what team is where, whose team should I go in, how do I make the team……………..?
Let’s clear this all up right now so you can all relax, after all, this is supposed to be fun!
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1. Sign up!
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2. Register under the affiliate you train at the most. This will also be the team you register for.
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3. Yes, this means that we can possibly qualify three teams! However, you will only be able to participate in the team that you competing for in the open.
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* Example 1: If I train at Mountain View, my team qualifies, I am the top two female/male competitors for that affiliate, I will have a chance of being on the team (selection criteria may apply).
* Example 2: If I train at Norcal, my team does NOT qualify but Mountain View does, I will have no chance of being on the Mountain View team as I did not compete for that affiliate.
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Bottom line is that this sucks guys, but rules are rules so we need to stick to them!
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4. We will be running the Open workout at all three gyms every Saturday during usual classes. Come prepared to judge your fellow athletes and maybe stay 15min late. If you absolutely cannot make a Saturday, we will allow you to do a make up on the Thursday prior to that Saturday during any class. You will need to communicate this with your coach and also come prepared with someone that is willing to count/judge your workout. The coach will not be your judge.
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The Open is about getting together as a community, working hard for five weeks and having some fun. For a very small percentage of you it is about competing and taking it to the next level. Work together as a team to help everybody achieve what it is they set out to do. We are not encouraging people to do the workout more than once. You saddle up and tackle it each week like you would any other tough workout or competition and be proud about what you did.
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If you have any more questions, feel free to email taz@cfnorcal.com
Workout for Saturday:
In Partners:
One partner performs 10 Power Snatch (95/65) while the other partner accumulates Double Unders, switch………..
AMRAP 5min (score is total DU)
Rest 1min
One partner performs 10 Deadlifts (185/135) while the other partner accumulates Burpees, switch ……..
AMRAP 5min (score is total burpees)
* Scale load where needed.
* Scale DU to air Squats.
I know many of you see us wearing Reebok CrossFit gear. I have tried all types of shoes and apparel. Their performance t’s are by far my favorite. The Oly Shoe is also amazing since it is a hybrid CrossFit/Oly lifting shoe.
Their gear is awesome!!! If you want to purchase from the store please use the link to the right.
Maintain the bar over your body (the bar should always remain over your mid foot) If your chest drops a bit, accommodate with your shoulders by pulling the bar back a bit.
Keep in mind the 3 key components….back, depth, heels. Keep your chest up and good lumbar extension, reach full depth, drive through your heels
The Sumo Deadlift High Pull:
The bar starts at mid shin. You should keep in mind 3 key components here…..back, shoulders, heels. Keep your back flat, your shoulders over the bar, your weight in your heels.
Initiate the movement like a deadlift, the only difference here is that your stance has widened and grip has narrowed.
Deadlift to Shrug to High pull. On the high pull bring your elbows high and outside.
Focus on keeping the bar close to your body the entire time, use your hips to generate momentum….this is not an upright row. It is an explosive movement.
Please do not forget to register for the CrossFit Games Open…..it will be an amazing experience!!! Please register under the gym you most train at.
Please Note that NorCal CrossFit (Our San Jose/Saratoga location) will be closed for a level 1 seminar this weekend. All classes will be held at our Santa Clara and Mountain View locations.
Workout for Thursday:
Heavy Power Elizabeth
rxd
int
scale
21-15-9Power Clean (155/105)Ring Dip
21-15-9Power Clean (135/95)Ring Dip (blue band allowed)
21-15-9Power Clean (95/65/45)Pushup
The 4:00pm teen program at NorCal CrossFit
Here is a video talking about the extension needed in a power or full clean.
Come on out and use those CrossFit muscles for some adrenaline filled friday night action. Climb on!
