CrossFit Willow Glen

THANKS TO KEITH, CHERRY, JOE STROUSS AND MY TWO NEPHEWS THE GYM HAS GONE THROUGH AN AMAZING TRANSFORMATION IN THE LAST FEW DAYS!!!!  I CAN’T WAIT FOR YOU ALL TO SEE IT!  FOR THOSE OF YOU NOT COMING TOMORROW, I WILL BE POSTING PICTURES OF THE BEFORE AND AFTER BY TOMORROW!!!

ALL I CAN SAY IS THANK YOU, THANK YOU, THANK YOU TO EVERYONE WHO HELPED WITH THIS AND THANKS TO ALL OF YOU FOR STICKING WITH US DURING OUR SUPER CROWDED CLASSES!  I THINK THOSE DAYS ARE WAY IN OUR PAST!!!!

TURKEY TROT!  Anyone in for the Thanksgiving morning Turkey Trot?  We can all meet at the light rail near the gym and go down together and burn some pre-Thanksgiving calories!!  To sign up, go to:  http://svturkeytrot.com/  Sierra and I are registered!!! 

DON’T FORGET - WE ARE CLOSED FRIDAY/SATURDAY!! WE WILL BE WORKING AT THE GYM FROM 9AM ONWARD ON FRIDAY AND SATURDAY MORNING - FEEL FREE TO STOP BY AND CHECK IT OUT AND/OR HELP!!!

Today’s WOD:

7 Rounds for Time:

5 DB Snatch (each arm)
10 Pushup
20 Situps
30 Double Unders

We will meet at Willow Glen High School Track at 8am Saturday morning for a Track workout…plan on it taking about 1.5 hours which will include a good warmup, the Track Workout, and a good cool down/stretch.  Wear layers and bring water!

Today’s WOD:

5 Minutes of Each:

PushUps
V Situps
Dips
Squats

For Total Reps

Reminder!!!!!  Gym closed Friday and Saturday for Remodel!!!! Oh Yeah!!!  We are considering a Saturday morning WOD at the Willow Glen High School Track at 8am - any takers???

Today’s WOD:

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

ATTITUDE

The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company… a church… a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The Only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you… we are in charge of our ATTITUDE.
Charles Swindell

Today’s WOD:

Back Squat - Triples - try to lift more than last week
then
30-20-10
KB Swing
Cross Chops
KB 1 Arm Squat + Push Press
Cross Chops & Squat is done 1/2 on each arm

NEW GYM SCHEDULE!!

Effective Monday:

Monday-Friday 4:30pm (replaces 5pm)
Monday-Friday 5:30pm (replaces 6pm)
Monday & Wednesday 6:30pm (replaces 7pm)
Adding Saturday 7:00am (beginning 11/13) - this will be a “regular” CrossFit Class. 
8:00am will remain the strength/technique class and 9:00am will be Open Class focussing on Team WOD’s, cardio and bodyweight style WOD’s and will be open to everyone.

Update on gym location:  Cherry and I have been searching for a new location for 3 months now and have not found anything that we feel is a perfect fit for us.  Our checklist included: no more than 10 minutes from current location, lots of parking, space large enough to stay in for 3-5 years, high ceilings for rope climbs, and a space where our running and loud music/weights crashing wouldn’t piss anyone off!  We have not found that space and feel that with Winter coming we needed to figure out another solution…

We spoke to our Landlord and also to our awesome neighbor, Kevin from Performance Automotive, and over the next 3 weeks we will be expanding the current gym!  We are going to break out the wall between the lobby area and the gym and also expanding/rebuilding the rower area by about 200-300 square feet!  Joe Strouss is going to re-do our pullup structure so we can fit tons more people on it during the workout and we will be ordering some equipment we feel we are lacking….so, all in all, by December 1st we should have a larger, nicer and better equipped gym! 

Today’s WOD:

200M Farmers Carry
20 Pullups
400M Run
20 Situps
200M Sprint
20 Pushups
x4

Adam’s Muscle Up!!!

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.

Wow!  Another super fun Saturday morning at CFWG!!!  Everyone, I mean everyone, got after it!!!  I love, love, love Saturdays!!!  I am so happy that everyone shows up to play with such a great attitude!!

I let Dan use 12# dumbbells because he brought me some super hot sunglasses….they actually made the sun come out!!  Thanks Dan!!  Check out his Company:  http://www.wileyx.com

Work on the following movements for EXACTLY 2 Minutes, Rest 15 Seconds between:

Handstand Pushups
Ring Dips
Strict Pullups
Ring Rows
K2E or T2B

then:

50 Double Unders
1 Minute Plank
40 Double Unders
1 Minute Wall Sit
30 Double Unders
1 Minute Raised Knee Hang
20 Double Unders
1 Minute Left Side Plank
10 Double Unders
1 Minute Right Side Plank

3 Burpee Penalty each time you drop out of the movement.  Burpee not part of overall time and to be done after completion of WOD

Strength:
Back Squat - work up to a heavy triple

MetCon:
2 Laps Bear Crawl
20 Half Moons

Then K2E 3x10

Today’s WOD:

4 Rounds for Time:

Run to Fence w/ Plate
25 Situps w/ Plate
25 Pushups w/ Plate
25 Squats w/ Plate
Plate can touch no part of your body on movements
M:35#, W:25#

Tonight was another night where we were all “cozy” in the Box - and outside of the Box on the sidewalk!  Thanks to everyone for your constant patience and understanding with our occasional overcrowding issues!!!  As many of you know we are on a mission to move and will put 100% into it until we find the perfect spot with LOTS of room!!  Just remember that you will all get to say you were “part of the original CFWG”!!!!

Today’s WOD:

3x5 Snatch Balance w/ a Bar
3x5 Power Clean - weight should be heavy but allow perfect form
then:
10 Power Cleans
20 Box Jumps
30 Abmat Situps
x3

Got a call from CrossFit Cadence in Los Gatos today - they are hosting for the fundraiser “Barbells for Boobs” this weekend and invited anyone from CFWG to participate!  This will be a super fun event and I hope some of you can make it to represent us!!!  Details are below:

http://www.crossfitcadence.com/amazing-grace-fundraiser/

Today’s WOD:

Turkish Getups - Box Jumps (24”/20”) - Pullups
               
20-50-20
16-40-16
12-30-12
8-20-8
4-10-4

Monday WOD:

Front Squat 5x5 (75% of Max)
then

10 Deadlift 50% of Max (or less - you should easily be able to do the first 10 with no rest)
5 Burpees
x10

Friday WOD:

60 seconds of box jumps
60 seconds of push press
60 seconds of sit ups
45 seconds of box jumps
45 seconds of push press
45 seconds of sit ups
30 seconds of box jumps
30 seconds of push press
30 seconds of sit ups

Complete each timed movement & then rest the equivalent amount of time per movement. Score is the total reps for all movements.

Then: Suck Work ( i.e. HSP, pull ups, oly lifts, ring dips)