crossfit « Norcal Crossfit

NorCal CrossFit Friday May 11th

May 10th, 2012 | By crossfit

Workout for Friday:

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The 2012 CrossFit Games Regional workout # 2

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2km Row 50 Pistols 30 Hang Power Clean (225/135lbs)	2km Row 50 Assisted or rolling pistols 30 Hang Power Clean (135/95lbs)	1km or 2km Row 50 Box Pistols 30 Hang Power Clean (75/65/45)

http://games.crossfit.com/video/matt-chan-sets-event-2-world-record

The Rehband knee sleeve:

This knee sleeve is probably the best on the market. Why would you wear a knee sleeve?

It keeps the joint warm, adds some stability, and gives some feedback for the knee to maintain good positions.

For those of you that have some joint pain and squat or olympic lift a lot. These are a great option. Please check out the link below if you would like to purchase.

To get an idea of what size you are. Most of our coaches either have mediums or larges.

http://www.jackalsgym.com/store.aspx?prod_id=RH-KS

Tim from the morning Crew at Santa Clara reppin out Fran with a sombrero on…nice!

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Welcome to NorCal CrossFit!

May 9th, 2012 | By crossfit

A huge congratulations from all of us at NorCal CrossFit to Pat and Taz…..it’s a boy!!!!

I know we have many expecting mothers working out at our gyms. I want to take a second to commend all of you for your hard work and dedication. I can only imagine how challenging it is to come in to the gym. Hell most people don’t visit the gym period. You guys are visiting the gym and growing a human being inside of you! I know I have spoken to several of you privately but please don’t hesitate to reach out to your coach and get some additional advice. We are 100% supportive of what you guys are doing. Tailoring workouts and adjusting to whats going on is the reason we have coaches. Please chat with us if you have any issues or concerns.

Workout for Thursday:

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5 Box Jumps (32”) 5 Ring Dips In remaining time of 3min complete as many Hang Power Snatch (95/75lb) as possible 5 Rounds	5 Box Jumps (24”) 5 Ring Dips with blue band In remaining time of 3min complete as many Hang Power Snatch (75/45lbs) as possible 5 Rounds	5 Box Jumps (20” or plates) 5 Ring Dips In remaining time of 3min complete as many Hang Power Snatch (65/35lbs) as possible 5 Rounds

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Welcome to NorCal CrossFit!

May 8th, 2012 | By crossfit

Saturday Running Clinic is on again this weekend!

To RSVP please contact DANA@CFNORCAL.COM space is limited.

Class times are 10:30am and 12:00pm The event is at Foothill College

Next weekend our gyms will be shut down for the NorCal Regionals. If you are not familiar with what these are please visit:

http://games.crossfit.com/

Workout for Wednesday:

Find 1RM Thruster

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then

‘Fran’

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21-15-9 Thruster (95/65lbs) Pullup	21-15-9 Thruster (75/45lbs) Pullup (band allowed)	21-15-9 Thruster (65/45/35lbs) Pullup (band or ring row)

Fran is probably the most classic CrossFit workout ever. Come in and get prepared to make it happen! At the conventional gym people may ask, “whats your bench?” In a CrossFit gym it’s, “whats your Fran time”

Come in with a goal in mind. Make it realistic and hit it!

Short Story:

My first ever CrossFit workout was Fran. I’ll never forget that day. My buddy Austin brought me to a gym in Union City called CrossFit One World. The instructor’s name was Freddy and he put Austin and I through our first CrossFit workout. I surely got humbled. It took me around 10 minutes….but wait….did I mention that Freddy had to scale me down and do jumping pull ups. Hell ya, so I did a scaled Fran in 10 minutes.

For the next few years my goal was to get better and better at Fran. I did this by giving myself realistic goals and hitting them. Perhaps it was to get the first set of 21 thrusters unbroken, 3 months later it was to get the first set of thrusters and pull ups unbroken. I continued this until finally getting the entire thing unbroken about two years ago in a little over 2 minutes. Everyone starts somewhere, CrossFit is very very good at getting people better. Don’t get discouraged, get motivated and hit it hard.

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Brook doing a pretty damn good looking Handstand in San Diego!

HAVE A PIC! SEND IT IN.

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Welcome to NorCal CrossFit!

May 7th, 2012 | By crossfit

Workout for Tuesday:

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Run 400m 1 Rope Climb or 10 parallel ring rows (if no ropes) 15m Handstand Walk 10 Toes to Bar AMRAP 15min	Run 400m 1 Rope Climb or 10 parallel ring rows 15 Hand releases on wall 10 Toes to Bar or hang leg raise AMRAP 15min	Run 400m 10 ring rows (make them hard!) 10 Hand releases on wall 10 hang Leg raises AMRAP 15min

The Mountain View Crew having some fun!

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Welcome to NorCal CrossFit!

May 6th, 2012 | By crossfit

Find some new healthy recipes at:

http://norcalcrossfit-fuel.blogspot.com/

Food that is good for you doesn’t have to taste bad. Get creative and try some of these recipes online, you’ll find some that you will love.

Workout for Monday:

OH Squat 5-5-5-5-5

then:

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50-40-30-20-10-10-20-30-40-50.Double Unders * Sets must be unbroken	50-40-30-20-10-10-20-30-40-50.Double Unders	50-40-30-20-10-10-20-30-40-50.Plate or parallette jump overs

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A Big Happy Birthday to our General Manager, Apparel Operator, and all around good guy. Jaime!

I have known Jaime for almost 15 years. He is a great friend and phenomenal asset to our team. If you see him around tomorrow, give the big guy a high five.

Random Fact about Jaime:

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Ask to see the scars he got after being attacked by a baby otter.

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Welcome to NorCal CrossFit!

May 5th, 2012 | By crossfit

Schedule for Sunday:

10am at our Santa Clara (1st st) location only

A team workout will be determined on the spot!

WHAT CLASS TIMES AT WHAT LOCATIONS WOULD YOU GUYS LIKE TO SEE?????????? LET ME KNOW.

A big thank you to our Party Committee for setting everything up!!!!!

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Welcome to NorCal CrossFit!

May 4th, 2012 | By crossfit

Enjoy your weekend!

Schedule for Tomorrow:

Saturday:

8am at our San Jose (Saratoga Ave)

9am and 10am at our Santa Clara facility

11am at our Mountain View location….followed by our Cinco De Mayo Party at 1pm

Workout for Saturday:

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (85#-w)
10 KB Swings, 1.5 pood (1 pood-w)
10 Box jumps, 24 inch box (20 inch box – w)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Lets get everyone registered for the CrossFit for Hope event coming up June 9th