CrossFit Willow Glen

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

As a reminder, there will be no 8am or 9am class this Saturday as we are doing the CrossFit Total and Level II Testing from 8am-2pm at the gym then off to a BBQ starting a 3pm!!!

Please:

Sign up on the Board if you are planning to come in to gym on Saturday and what time.
Sign up on the Board if you are planning to come to the BBQ at 3pm and what you plan to bring.

Today’s WOD:

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

Recovery:  restoration or return to any former and better state or condition

CrossFit Corp. is scheduled to be 3 days on 1 day off.  Many CrossFitters have found 3 days on 1 day off, then 2 days on, 1 day off works even better….Some of the best CrossFitters train CrossFit only 3 days per week….But NO Crossfitters will do 5 days on, 2 days off.  Your body has to recover.  Rest is equally as important as working out.  What is better - training at 50-60% 5 days per week because you are banged up or 100% 3 days per week because you are fresh and recovered?  Not recovering = overtraining. 

Signs of overtraining:

Training related:

* Unusual muscle soreness after a workout, which persists with continued training.

* Inability to train or compete at a previously manageable levels.

* “Heavy” leg muscles, even at light exercise intensities (walking upstairs, jogging 200m for warm ups)

*Delay in recovery from training.

*Performance plateaus or even declines

*Thoughts of quitting or skipping training sessions.

Lifestyle related:

* Prolonged general fatigue.
* Increase in tension, depression, anger, or confusion.
* Insomnia, inability to relax, or poor quality of sleep.
* No energy, decreased motivation, moodiness.
* Things once enjoyable are no longer.
* A compulsive need to exercise (to make up for poor performance, reach fitness goals, etc).

Health Related:

* Increased incidence of injuries (again, me clearing my throat).
* Increased occurrence of sickness.
* Increased blood pressure and morning pulse (resting heart rate).
* Irregular menstrual cycle or loss of menstrual periods.
*Weight loss, appetite loss (or even a stop in weight loss even though you are training hard with a calorie deficit).
* Constipation or diarrhea.

“Signs of Overtraining” excerpt from CrossFit West Santa Cruz (http://www.crossfitwest.com)

Today’s WOD:

“Active Rest”

LOTS of Stretching, then:

NOT For Time:
100 Jump Rope
15 GHD Situps
15 Back Extensions
2 Min Goal Work
15 Squats
x2

CrossFit does work! I received the following email this week from a current client.  She has been with us for about 6 months and is over 40 - just another example of how GREAT CrossFit is!

I had to have a diagnostic procedure done on Monday and while I was lying there waiting to be medicated to sleep I looked up at the monitors and noticed that my Oxygen saturation on room air was about 98% (which is normal but most people breathe at 18-20 / minute to get that and my respirations were 10-12 / minute) My BP was 104/61 (nice and low) and my heart rate was 55. The nurses asked me if I was athletic and I was about to say “no, not really” when it dawned on me that yes, I guess I am athletic now, and have been since February. So I told her about Crossfit.  I think the only way I could get her to understand was to describe it as a bit like boot camp except that its only for about an hour 3 times /week.

On a separate note, all next week we will spend time each class working on individual goals!  By the end of the week I expect MANY of the goals on the board to be crossed out.  Let’s clear that board!

Today’s WOD:

Overhead Squat 3x3
then
40-30-20-10
Wall Ball
Slam Ball
Jumping Pullups

Sorry for the delay in posting - internet down….user error…big surprise right!?!?

Freddy from CrossFit One World (http://www.crossfitoneworld.com) posted this Nike Ad last week and I LOVE IT!!

Today’s WOD:

25 SDLHP
5 BOX JUMP
200M RUN

20 SDLHP
10 BOX JUMP
200M RUN

15 SDLHP
15 BOX JUMP
200M RUN

10 SDLHP
20 BOX JUMP
200M RUN

5 SDLHP
25 BOX JUMP
200M RUN

Rx:  SDLHP: 95/73
Rx: Box Jump:  24/20

When I look at this WOD it feels like a child’s nursery rhyme to me - up, down, and around we go….or maybe I just didn’t get enough sleep?

Today’s WOD:

20 Box Jumps (18”)
200M Farmer Carry (35/20)
40 Situps (no abmat)
250M Row
x3

So, if the answer is “Steve’s Dumbbells” what do you think the question was?  Post to Comments!

Back Squat 3x5

then

AMRAP in 10 Minutes:

10 DB Snatch (5 Each Side)
10 DB Push Press (5 Each Side)
10 DB OHS (5 Each Side)
20 second rest after each round