CrossFit Willow Glen

Great job to everyone today on the Bear Complex!  Definitely a tough one and while there were definitely some big numbers put up, I was impressed that no one lifted a weight that impacted their form….maybe I’m not just talking to myself! 

Thursday at 6pm is the Foundation Class and I will be going over the Clean.  Please feel free to come to that class if you want to take some time to refresh yourself on the technique!

Yoga started tonight!  Where was everyone that said they were going to be there?!?  Windsor got a private tonight! 

Classes will be:
Monday and Wednesday 8-9pm
Sunday 10-11am

Today’s WOD:

The Bear Complex
Power Clean - Front Squat - Push Press - Back Squat - Push Press
Complete this combination 5 times - Bar can only momentarily touch ground before beginning movement again
Complete 7 Rounds - Rest as needed between rounds

Reminder - Yoga tomorrow night at 8pm!!

Today’s WOD:

7 Rounds for Time:

10 Deadlifts (M:185#, W:135#)
25 Double Unders

Reminder!  Yoga is starting on Wednesday at 8pm!!  Come and try it out!!!  Ritu is a CrossFitter and knows EXACTLY what we put our bodies through and what we need to stay healthy!!  Friends and Family that are non-CrossFitter’s are more than welcome.  Ritu will be supplying Punch Cards on Wednesday night so be ready to commit to a more flexible you!

Today’s WOD:

Power Clean
5-5-5-5-5

then

Row - 30 Pulls for Max Distance x3
Rest 30 Seconds between each row
Record total distance of all three combined rows

Cherry has been training with me for over a year now and working with me over the last few months to become a Trainer at the gym - well, the time has come and when you all see Cherry on Monday she will be “officially” a CrossFit Level 1 Trainer!!!!  We don’t really need to wish her luck because she is going to kill it at the Certification since she is already super legit.  I am very lucky to have her at CFWG and know that you all enjoy the workouts she provides - I have decided she is WAY more evil that I am!!  Make sure to congratulate her when you see her!

Today’s WOD:

Snatch 3x5 - easy to moderate weight
then
3 Rounds for Time:
10 Wall Balls
20 Push-ups
30 DB Lunges

Today’s WOD:

Freddy’s Revenge
5 Rounds for Time:
5 Push Press
10 Burpees

If I pray like Windsor is doing, will I get shoulders like that!?!?!

Yoga is starting Wednesday, October 7th at 8pm!!  Everyone welcome - Current CrossFit members and Friends, Family & Co-workers…
If you are constantly hearing that you need to get lower in your squat and you think to yourself “yeah, yeah, yeah” this might be something you want to check out!!

Ritu Riyat, MPH, CYT
Ritu has been practicing yoga, fitness, and food for years and has always believed in proper fitness and nutrition as the best medicine. She has practiced yoga for over 10 years and continues to grow through her teachers and her students. She is constantly varying her exercise programs and finds that yoga and stretching plays a complimentary role in her performance. She is certified Crossfit Nutrition Specialist and holds a degree in Public Health and various certifications in Yoga, the learning’s of which are all intertwined in her personal practice and her classes and sessions. For more information visit http://www.madeinyoga.com.

Today’s WOD:

“Randy”
For Time:
75 Power Snatches
Rx M:75# W:55#

Great job to everyone today!  I know some of you came in dreading the week, but I think that the work we did last week really prepared everyone for this week!  Everyone looked great and only have small details to work on!  Pat yourself on the back then get ready to do it again tomorrow!

Today’s WOD:

Technique:

2 OHS
2 Sn Balance
1 Power Snatch
1 Snatch

2-3 Sets

Then - Snatch!

Welcome to Mike & Mike!

Today’s WOD:

30-20-10
Wall Ball (M:20# W:14#)
Box Jump
Sit-up
Back Extension
Run 400M after each Set
Finish with Run….

We are at the end of the week and everyone has really made some great progress with their Overhead Squats - it truly is one of the most important lifts.  Without it you can’t do so many of the CrossFit movements correctly.  This is definitely a lift that you should revisit often as part of your Suck Work….

Today’s WOD:

OHS 3x5
Jerk 3x5
Snatch Pull 3x3
Snatch Balance 3x5
**All should be done with moderate weight and technique in mind.

When I say “Get low on that lunge” this is what I am talking about!  Front leg parallel to ground with knee at or behind toe and back knee touching or almost touching ground. 

Lookin’ Good Ilda!

WOD:

3 Sets:
Max OH Squat
Max Snatch Balance
M:65# W:45#

Today’s WOD:

10 Overhead DB Lunges
10 Overhead Squat with Stick
10 KB Swing
Run to Mailbox and Back with Plate Overhead (M:45#, W:25#)

Nutrition/Fitness Challenge!!  We are into week 5 and I have a few observations -

Those that are following their commitments are making HUGE Changes before our eyes - level of fitness/strength has increased and they are seriously leaning out!

People are slowing falling off the wagon….you have sent a goal for 8 weeks and we are now into the second half - don’t quit on yourself now!  This is as much about mental toughness and physical toughness - don’t let something as simple as food or being a bit tired throw you off your game!  You are only one meal and one workout away for being back on track - get back into it and recommit!!!

Work:

Overhead Squat
Snatch Balance

WOD:

15 OHS
15 Sn Deadlift
Run 400M
x3

Upcoming Events/Updates!

Friday:  San Jose Bike Party - 15-20 Mile Ride through San Jose.  Low key, slow ride (party on wheels)  http://www.sjbikeparty.org

Sept. 26th:  Fight Gone Bad - I will be out of town that weekend so CrossFit Moxie (http://www.crossfitmoxie.com) has invited anyone from our gym to join them for FGB!!!  They will have a BBQ, Keg, and Fight Gone Bad in many different weights/classes so ANYONE can do it!  It is $25 to do FGB and a donation for BBQ/Beer.  For more info check out their website.

Yoga:  We will start Yoga Classes in October!!  It will be Monday and Wednesday nights from 8-9pm and Sundays tentatively at 10-11am.  Classes for Members of CFWG will be $10 and for Non-Members $15.  Please let your friends/families know that we now offer Yoga!!!!

Today’s WOD:

“Daisy”
Run 400M
25 Squats
25 Push ups
25 Lunges
25 Situps
X3
All with a Plate (W:25#, M:45#)

Sorry everyone - website for bike party details are http://www.sjbikeparty.org

I really hope some of you decide to join me!  It is going to be a blast!!

Today’s WOD:

Front Squat
3-3-3-3-3

This Friday night is the San Jose Bike Party again - I am definitely going and would love to encourage all of you to go out and have some fun before Winter gets here!!  This is a super fun event with a lot of energy and great people!  http://www.sanjosebikeparty.com

Today’s WOD:

“Annie”

50-40-30-20-10
Double Unders
Sit-ups