CrossFit Willow Glen

Lucas Mateo Castillo!!!  Born Wednesday, September 29, @ 10:19am. He was 7 lbs, 6oz and 21 inches long.  Lisa had a CrossFit style labor and delivery - super fast!  She embraced the “Suck it Up Buttercup” attitude and did it with no epidural…maybe Heather rubbed off on her a bit!  Lisa - you trained all they way through pregnancy and breezed through (in relative terms of course!) your labor - you are our hero!!  Congrats to you and the whole family!! We can’t wait to meet Lucas!

Wednesday WOD:

AM Classes: 

“Fran”
21-15-9
Thrusters (95/65)
Pullups

PM Classes:

Back Squat 5 Rep Max
then
3 Rounds of:
20 Cross Chops (10 each side)
10-20-30 Wall Balls
30-20-10 Slam Balls
then
Plank - Max Hold

Cracker Jack

100 Step Ups (18” Box)
100 Mountain Climbers
Run 1/2 Mile
50 Step Ups
50 Burpees
50 Mountain Climbers
Run 1/4 Mile
100 Step Ups
100 Mountain Climbers
Run 1/2 Mile
For Time

Wanted to get a vote on a potential schedule change.  Right now we have very low attendance at the 7pm Monday/Wednesday class.  We feel that with the time change coming a schedule change might be beneficial to everyone.  Additionally, the move is getting dragged out and we want to try and alleviate any overcrowding to the 5pm class during the week….So, we are proposing the following and would appreciate it if EVERYONE would post their feedback to “Comments”.

Monday: 4:30pm, 5:30pm, 6:30pm
Tuesday: 4:30pm, 5:30pm, 6:30pm (On Ramp would still start at 7:00pm)
Wednesday:  4:30pm, 5:30pm, 6:30pm
Thursday:  4:30pm, 5:30pm, 6:30pm (On Ramp would still start at 7:00pm)
Friday:  4:30pm, 5:30pm
Saturday: 7am regular CrossFit Class, 8am Strength & Conditioning, 9am Open WOD (always aTeam/Cardio style WOD)

Also, tossing around having a 12pm Tuesday/Thursday class - let us know if you would attend that class!

Monday WOD:

Push Jerk to Heavy Single
then:

50% of Push Jerk:

5 Deadlifts
5 Power Clean
5 Push Press
5 Thrusters
5 Back Squat
x3

Thanks to Becca for submitting our “Grokfest” to Mark’s Daily Apple!!  We made their site!  Check it out!:

http://www.marksdailyapple.com/grokfeast-in-san-jose-california/

WOD:

Strength:
Work up to a heavy set of 5 backsquats, if form breaks down at all then you cannot continue

Conditioning:
20-16-12 of pull up, and 10-8-6 power clean + push press @ 50% of power clean. 7 minute cap.

WOD:

On the Minute for every Minute add one Burpee until failure.  Score is most burpees achieved in any minute.

Sunday afternoon a few of us got together to cook the Week 1 Menu from Robb Wolf’s new book “The Paleo Solution”.  In 3 hours we prepped, cooked and packaged a weeks worth of food (breakfast, lunch, dinner, snack).  We had salmon, beef and lamb patties, spaghetti made with spaghetti squash, a sweet potato hash, chicken fajitas and a ton of other meals and snacks.  A weeks worth of super healthy food for one person was $70!!!!!  Now tell me that eating Paleo is too expensive!!  Most of us are even worried that we got too much food to get through!  We will do this again in the future and I really encourage all of you to join us!

Today’s WOD:

“No Relief”

30 Walking Lunges
21 Pullups
21 Situps
30 Walking Lunges
18 Pullups
18 Situps
30 Walking Lunges
15 Pullups
15 Situps
30 Walking Lunges
12 Pullups
12 Situps
30 Walking Lunges
9 Pullups
9 Situps
30 Walking Lunges
6 Pullups
6 Situps

I often times post about lack of technique or lack of intensity, yada, yada, yada.  But this week I have been the most unnecessary part of the gym!  Everybody has not only been killing it but the movement has been the most legit I have ever seen in CFWG!!!  I was so impressed with the movement, the intensity and the general attitude of the gym this week!  I was so proud of our little box and everyone in it!!  YOU ALL ROCK!!!!

Today’s WOD:

3 Rounds of:

2 Minutes on, 1 Minute off of:

Row for Calories
Power Cleans (115/85)
Double Unders

Score:  Lowest Total Reps of all Rounds

Wednesday WOD:

4x1 Deadlift
Start with 85% of Max Deadlift and each rep add a total of 5 lbs. Rest no less than 3 minutes between each lift.
then
1 Set Max Reps of Strict Pullups
then
20 1 Arm KB Swings (10 each arm)
20 Slam Balls
20 Broad Jumps
x3
10 Minute Cap to Metcon

Sunday Paleo Cooking “Party” & “Grokfeast”  Sunday at 4pm we will being doing our first weekly cooking session.  As part of the Mark Sisson Primal Challenge that some of us are doing we also have been challenged to have a “Grokfeast” by having a type of Primal Party!  We are going to combine the two and plan on doing some cooking, some partying and some playing!  Please sign up on the board in the gym if you plan to come on Sunday at 4pm so we can get everyone their list of ingredients to bring!  You are welcome to come to the “Grokfeast” even if you don’t plan to do the weekly cooking session.  Should be a fun one!!

Tuesday’s WOD:

Jump Rope-Run 200M
30 Abmat Situps
20 Box Jumps (24/20”)
10 Thrusters (95/63#)
x4

HAPPY BIRTHDAY BRIAN!!!

For Time:

30 Deadlifts
30 Hang Power Cleans
30 Push Jerks
30 Overhead Squats
At the Top of Every Minute stop and do 3 Burpees
Rx: M:95#, W: 63#

A few of us have been focussing on eating “Primal” based on Mark Sisson’s website Mark’s Daily Apple (http://www.marksdailyapple.com).  I have been able to follow it about 70% of the time but am bored with the food and not super excited about it in general.  Then last week I picked up Robb Wolf’s new book “The Paleo Solution” and am actually super excited not only about the book (super funny and interesting by the way) but Robb has put together a 30 day meal plan with recipes that looks super great!

So, after talking to a few people at the gym tonight I have hatched a plan that I am hoping A LOT of you will take me up on!  I would like to propose the following:

1.  We follow the 30 day meal plan EXACTLY.
2.  We get together each Sunday afternoon and cook all of our meals for the week and package them up - each person will be responsible for bringing specific ingredients and we will take all of the receipts and split them up based on servings.
3.  While we are cooking all of this amazing, healthy, tasty food we eat some paleo appetizers and have some paleo margaritas and hang out!
4.  We will do this for 30 days and if it is successful we will continue it indefinitely!
5.  I plan to start this next Sunday and the first cooking session will be at my place - if you want to be a part of the cooking team post to Comments or let me know!

New payment option:  Do you hate remembering to bring a check each month?  Do you like to save money where you can? 

We are offering 2 months free when you pay for one year of dues:  Pay $1200 and train for 14 months - at the new beautiful location!!!

Robin getting it done!

Mallie during a fabulous Saturday morning WOD!

Today’s WOD:

Barbell Row 3x5

then
Run 400M
20 Half Moons
5 Front Squat (65% of Max)
x3

Today’s WOD:

5 Rounds for Time -

50 Jump & Touch (18” above highest reach) - 25 each side
40 Squats
30 Situps
20 Pushups
10 Pullups

Nothing like a classic CrossFit workout like “Karen” to start the week!!!

“Karen”
150 Wall Balls for Time

We have quite a few new faces in the gym lately and I will do my best to post their mug shots over the next few days so you can make sure to introduce yourselves and make them feel WELCOME!

Today we have Claire, Chris, Judy & Oliver!  Welcome!!!

Wow - tough but fun WOD today!!!!  Frank, I mean Eden trying to be Frank, went the extra mile and did the WOD in the weighted vest!  Nuts!  Frank, I’m sure your happy that it’s Eden in his “daisy dukes” instead of you this time!!!

Today’s WOD:

All movements include carrying a Wall Ball (20/14):

Run to Fence
25 Wall Ball Shots w/ Squat
25 Med Ball Cleans
1 Minute Plank
x3