CrossFit Willow Glen

Kelly Starrett of CrossFit San Francisco (http://www.sanfranciscocrossfit.com) has started a VERY IMPORTANT and very good blog to help YOU - yep, I said YOU! 

If, when I brought up you had one seconds thought of “she’s talking about me” then I probably am!  All of our classes in the future will include some mobility movements from Kelly’s blog.  I encourage you to even check his blog on your off day and work the “Mobility of the Day”....

http://mobilitywod.blogspot.com/

Today’s WOD:

AMRAP in 12 Minutes:
10 wallballs (M:20#/W:14#)
3 ground to overhead (M:135#/W:95#)

Lisa and Heather showed up tonight taking great pride in their baby bumps!!  Way to go ladies!  Staying fit while pregnant is a huge accomplishment and you both look HOT and your fitness level is a total inspiration!! 

Today’s WOD:

25 Burpees w/ Parallette Jump
10 Strict Pull Ups
200M Run w/ Plate (35#/25#)
x4

Wow!  What a day! We had 30 Deadlift PR’s today!  Way to go everyone!

Today’s WOD:

Max Deadlift

Thanks to ALL OF YOU we have been voted “Best Place to Get Fit” by the Willow Glen Resident!!!!!!  Thanks so much for all of your amazing support over the last year!  We have grown from 20 to 80 but kept the feeling of a small gym that I strived for and have seen some amazing changes in everyone!  I am excited about what the future holds and hope that all of you will be along for the ride as well!  Woooo Hoooo!!!!!

Today’s WOD:

“Link” - dedicated to Leeann’s kitty cat
Link had to be euthanized yesterday because he ingested coolant…this is a reminder to all of us to make sure we keep dangerous chemicals/plants/medications/food put away so pets and kids are safe….animals and kids both have a knack for getting into what they shouldn’t!

800M Run
30 Cleans
30 K2E
400M Run
20 Cleans
20 K2E
200M Run
10 Cleans
10 K2E
Rx: M:95#/W:63#

Today’s WOD:

50 Double Unders
25 Abmat Situps
x5

Snatch Push Press 4x6

then

21-16-12
KB Swing (53#/35#)
Box Jump
Row 333M

then

3x10 Hanging Leg Raises

Tuesday’s WOD:

Run 400
30 Back Squat (55% of Max)
30 Box Jumps (30”/22”)
Run 400
For Time

One of the biggest hurdles people seem to have in eating healthy is shopping.  So, to help you all out, below are some amazing options that will leave you with no excuses….

Fruits & Veggies:  Your local Farmers Market!  If you live near Willow Glen they have one behind Aqui every Saturday morning and the breakfast at Aqui is healthy, organic, FAST, and super yummy!  Ok, ok, I know, you don’t have time!  So, try Farm Fresh To You http://www.farmfreshtoyou.com  They have many choices of size and what you receive and you can even skip deliveries or call them to make last minute changes.

Grass Fed, Antibiotic/Hormone Free Beef/Chicken/Pork/Lamb:  Yep, you got it - the Farmers Market OR Whole Food, or if you are really taking this lazy, too busy thing seriously, try Eat Wild http://www.eatwild.com

Nuts & Seeds  Wow!  This Farmers Market thing is pretty cool, but again, for you lazy folks….Trader Joe’s is the bomb!  Don’t forget to look for their already prepped sweet potato fries!  Just toss in olive oil, spice and bake!  Yum!

Can’t face buying, prepping, cooking, cleaning up, etc. but still want to eat healthy?  Check out my friend Brad’s Chef’s service!  If you eat out a lot, you will actually save money and he is an amazing chef!!!  http://www.bradsbistro.com

As you all know, I often say I can make your heart and lungs healthy and help you lift heavy stuff, but if you really want to get lean you MUST change your eating/drinking habits!  Bite the bullet and after a few weeks you won’t even miss that crap you call food!

Today’s WOD:

Goal Work!  Today we set and worked on resetting goals - we will definitely be pushing each of you to reach those goals!  You can do it!!

Cherry and I will be in Yosemite for the next few days.  Brian and Emily will be covering all of the classes Thursday evening to Saturday morning.  THERE WILL BE NO SATURDAY 8AM CLASS!

While we are gone I won’t have internet access so won’t be updating Thursday-Saturday.  See you all Monday!

Today’s WOD:

2x10 Ring Dips
Then,

3 Rounds for Time of:
15 Burpees (double Pushup)
50 Mountain Climbers
1 Deadlift (80% of Max)

Then,
Max Hold Plank - Side and Front

First, next time you don’t know what to do to “connect” with your teen, try working out with them!!! 

Cole & Carolyn getting it done!!

Welcome to our latest On Ramp graduates (from l to r):  Corinne, Max, Vincent, Windy, Lindsay!!!  Please make sure to introduce yourselves and make them feel welcome!!

Today’s WOD:

“Nancy”
Run 400M
15 Overhead Squats (95/63#)
x5

Saturday was a HUGE Success!!!  CrossFit Total and the Level II was so inspiring!  Everyone did great - better than even they expected I think!!  Then, the BBQ!!!  We need a re-do!  I am such a loser that I didn’t bring a camera!  We all had SOOOOO much fun!  I am in love with Hoover Ball and everyone had such a fun time playing!  Thanks to Cherry for the great recommendation on the park - it was perfect and we will DEFINITELY be doing it again soon - with pictures next time!!!!

Today’s WOD:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders
For time!

Gym Closed this Saturday for regular classes - come in to get your CrossFit Total!

BBQ at Kirk Park 3-7pm on Saturday!  Kids, Dogs, Friends, Strangers…everyone welcome~!!!

Friday WOD:

Run 400M
Row 200M
100 Jump Rope
x4

BBQ will be at Kirk Park
1601 Foxworthy Avenue
San Jose, CA 95118

We will have Volleyball and Hooverball plus some other fun games for the adults and kids!  We will be there from 3pm-7pm and would love to see everyone come out and play and meet everyone whose name you see on the Board!

Today’s WOD:

1RM Front Squat

AMAZING DAY!  I couldn’t believe all of the PR’s but more importantly everyone really did a great job and there were few corrections needed!  Turns out that if you stick with it you get pretty good at this stuff!

So, to make things a bit more fun/interesting at the BBQ this weekend I thought it would be super fun to have a Paleo Sidedish and Paleo Dessert Challenge.  Winner gets bragging rights!!!!  If this sounds like fun to you - Post to Comments below and get ready!  Make sure to bring a copy of the recipe along too and we will do a CFWG Paleo Cookbook for everyone that came to the BBQ!

Today’s WOD:

Skill Work - 15 Minutes - Your Choice!
then:
Conditioning:
20 KB Swings (53#/35#)
20 Chinese DB Row
400M Run w/ Med Ball (20#/14#)
x4

Don’t Forget!!!  No regular classes Saturday morning and make sure you sign up for the BBQ!!!!

Today’s WOD:
50 Jumping Jacks
40 Situps
30 KB Swings )53/35)
20 Burpees
10 Pistols (5 each side)
x2

Then: 15 minutes of Goal/Technique work