CFWG Girls Nite Out! We will plan a nite out for everyone shortly!!
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How long have you been at CFWG?
How would you describe yourself when you started CrossFit?
How would you describe yourself now that you have been CrossFitting?
Are you happy with your progress? If yes, why? If no, why?
Today’s WOD:
Press 3x8
then
20-16-12
KB Clean + Push Press
KB Front Squat
(Split reps per arm)
Immediately after complete a 500M Row
then
3x10 K2E
Feel like puking, passing out, can’t swallow? The temperature has jumped - and fast….are you hydrating? You can’t show up, drink a half a bottle of water and expect to not completely keel over during a WOD!!! You need to be getting 80-100oz of water per day to stay hydrated. You need to show up hydrated. This isn’t just to make sure you are comfortable or able to train well - not being hydrated can cause your organs serious injury or even kill you. Not to mention your workouts will be terrible, you may pass out, you may get horrible headaches, etc.
I know I joke around a lot, but this is something I am DEAD serious about and you should be too…..go to Whole Food, pick up a large SIGG bottle. Fill it, Drink It, Repeat.
Today’s WOD:
400M Run between Each Round (you will run 2x)
21-15-9:
Clean (65% of max)
Box Jump
Burpees
Sad news: Tony is leaving us to travel for a bit then off to Columbia….we will miss him! If you want to see Tony before he leaves us, make sure to come train at the 5pm tomorrow!
Juniors Summer Strength & Conditioning Program:
We are offering a Juniors Strength & Conditioning Session at the gym from June 16th to August 13th on Wednesday’s and Friday’s from 9:30-11:00am. This will be open to anyone ages 12-17 and will focus on the basics of strength training and cardiovascular conditioning.
The cost of the 2 month program is $250 and will be open to a maximum of 10 juniors on a first come, first served basis.
Girls Nite Out
Wednesday Nite is CFWG Girls Nite Out at Rock Bottom Brewery 6pm!!!
Today’s WOD:
“Ivan the Terrible:
Jump Rope 90 Seconds, then:
50,40,30,20,10
Lunges
Pushups
Situps
Jump Rope 90 Seconds between each Set (total of 5 times)
Looks like Cherry is taking Summer seriously and trying to get everyone “Beach Ready”!!!
Today’s WOD:
30 Double Unders
20 Medball Twists
20 Medball V-Ups
25 Medball Squat + Press Outs
x3
Girls Night Out! Looks like we will be having a Girls Night Out on Wednesday 6pm at Rock Bottom Brewery in Pruneyard! Might be the last time we are all allowed together in one place so don’t miss it!!!
FYI: That night Steve will be coaching! Make sure to show up for “Boys Nite” at the Box!
“Randy”
75 Power Snatches for Time
M:75#, W:55#
I just want to say a bit “Thank You” for your patience during this WOD! We had so many for the 5pm and 6pm classes we had to split the WOD’s in two. We are looking for a larger space within 1-2 miles and thank you for your patience until we find that perfect spot! It will be great and I thank you for all making our Box such a great place to be! Everyone wants to be a part of it!
Over the weekend Nick and Amy gave me a wonderful surprise! It is a book of pictures and quotes from some of my FAVORITE friends over the last year!!! Nick did an amazing job putting the book together and I have looked at it everyday since and have had some great memories come out of it!!! Thank to all of you that have contributed to my book, my year, my gym and most importantly, my life! I know, “gooshie” words, but they are truly heartfelt!!! And, “Thanks!” to Nick and Amy for putting this amazing book of memories together and to “E” for giving me the best photo cover EVER!
I will bring the book in for everyone to see - great times!!!!
Today’s WOD:
3x5 Glute Bridges - hold for 3 seconds each rep
3x10 DL - focus on back arch
then
3 Rounds for Time:
400M Run
12 KB Swings (55/35)
10 Sprawl Ball (20/14)
then: Plank - front and sides - 1 min. each
Thanks to EVERYONE that came out to Booksin Elementary to help in the garden!!! We got a ton done and a great workout too!!!
Below is a video posted by CrossFit Unlimited and I think it is something that we should ALL watch and then pass it along to everyone we know! Farmers Markets are in their full glory right now and the BBQ’s are dying to be used! Let’s all try to make an effort for 1 week to not eat out - just cook super healthy meals at home!!! Invite some friends over to enjoy with you!
Tips:
Shop once per week and go right home and prep everything you bought!
Only buy healthy things you love and will want to eat!
Cook/BBQ a bunch of meat on Sunday or Monday! Cold steak/chicken is great on salads - or anytime, hard boiled eggs are always a great snack, and cut up fruit and veggies will definitely be eaten over uncleaned/unprepped fruit and veggies!
Need it to be easier?
Try:
Safeway.com! Shop online and have only the good stuff delivered to your front door! http://www.safeway.com
Farmers Market right at your doorstep! http://www.farmfreshtoyou.com
Now - watch ALL of the below video! It is so worth it!
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Saturday Schedule: 9am only
Monday Schedule: 7am and 6pm
See you tomorrow at 8am at Booksin Elementary to put your fitness to the test!!! Afterwards off to Aqui for breakfast and margaritas!!!
GLOVES!!! What dirty minds you all have!!!
We have the shovels but need people to use them! Hope you all can make it! We will be there at 8am ready to work! We will plan to leave around 10-11 to go to Aqui for brunch and margaritas!
Location: Booksin Elementary School 1590 Dry Creek Road San Jose, CA 95125-4600
Memorial Day Hours: we are on for Monday at 7am. We still need to confirm 6pm - check back by Friday night or post to Comments if you plan to be there at 6pm.
Today’s WOD:
21-15-9-15-21
Burpees
DB Shoulder to Overhead M:35#, W:20#
Lunges
CLASS SCHEDULE FOR THE MEMORIAL WEEKEND:
SATURDAY - 9AM ONLY
MONDAY - 7AM AND 6PM PLEASE SIGN UP ON BOARD IN GYM IF YOU PLAN TO ATTEND EITHER OF THESE.
NEXT ON RAMP STARTS TUESDAY, JUNE 8TH! We have 6 spots left - tell a friend!!!!
Today’s WOD:
Barbell Bent Row 3x10
Turkish Getups - 5 each side x2
then
12-10-8
1 arm DB Power Clean + Push Press
Broad Jump
1 arm Overhead Squat
Pushup
*Cycle through each round twice - left arm then right arm
Today the saying “10 Little Monkeys hanging in a tree” came to mind!
AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Squats
x3
then 3 Deadlifts @ 55% of Max
The above equals 1 Round
Props to Lindsey for being almost done with a tough WOD and still setting each deadlift up so nicely! Way to keep it legit!
Press/Push Press/Jerk (1/3/5) x3 - Weight based on 75% of Max Press
then:
Run to Fence
50 K2E
75 18” Box Jumps
100 Situps
You must run first, but can break up the remaining three movements any way you like
Today’s WOD:
“Helen”
Run 400M
21 KB Swings (55#/35#)
12 Pullups
3 Rounds for Time
Don’t forget! Garden work next Saturday from 8am onward at Booksin Elementary! Bring gloves and a wheel barrow if you have one! I thought it would be fun to head over to Aqui after we work for a few hours for breakfast and possibly a few sangrias in the hopefully warm courtyard! It will be our substitute BBQ!
Today’s WOD:
Front Squat 75% 5x3
then
20-18-16
Slam Ball
Half Moon
Lateral Jumps
then
Plank & Side Plank 1 Min. x 2
BBQ Update Canceling due to weather - again! Supposed to be in low 60’s and it is a general consensus that sitting around being cold doesn’t make for a fun Summer BBQ!! WE WILL RESCHEDULE!!!!!!
So, we all love living in Willow Glen because it is a GREAT community! Well, part of the community needs your help!! Booksin Elementary is getting a beautiful new garden/learning center…that means lots of “functional movements” are needed to get everything done! Specifically, on Saturday, May 29th the garden will have about 100 tons of rock that needs to be shoveled and wheel barreled into the garden! They can use help anytime between 8am-???. Here’s your chance to use some of that fitness to do good!! Put it on your calendar and Post to Comments if you plan to come out! We will not have class that Saturday so we can be out there and I will bring coffee and snacks!
BBQ this Saturday! So, yet again, the weather is supposed to get bad! I am going to post a signup sheet for food and we will make the final decision on Thursday on whether we are going to have the BBQ or not….don’t want to be freezing our booties off! If we call it off again I will make a plan for us all to get together to go to Dave & Busters or Bocce Ball somewhere! Something fun is in the future!
Today’s WOD:
AMRAP in 20 Minutes:
20 Jumping Lunges
20 Mountain Climbers
20 Situps
