CrossFit Willow Glen

Nick’s 48” Box Jump!  Way to go!

I don’t know what it was about this week, but more than a few “Wow - look at how that person has changed!”  moments!  Nick getting a 48” Box Jump, Michelle doing a ton of pullups with the green band (used to be she couldn’t do a few with the black band), a BUNCH of people doing max box jumps during a workout that used to have a max of 12” doing 22” like it was nothing, legit pushups and lots of them in a row….and that is just naming a few.

Take a moment and think about how you used to feel, how you feel now and more importantly how far you have come!!!!  We have just been around a little over 1 year and the changes are many - keep them coming and be super proud of where you are at right now!  You do workouts that most people can’t even comprehend doing!

Thursday’s WOD:
50 Double Unders
25 Situps
x5

Steve started coaching today and I am so happy to have him helping us out!!  Please make sure to make him feel welcome!

Today’s WOD:

3 Back Squat + 1 Snatch Balance
3x5
Then
Max Pushup
Max Pullup
500M Sprint Row

The Squat/Sn Balance should be done at light weight with ALL OF YOUR FOCUS being on technique! 

Relay for Life:  We are making final arrangements for campsite and schedule and I will send details out tonight at the latest.  There are all kinds of great events so I will send an attachment with the details.

“Look Better Naked” Challenge is on! Check out our Challenge Blog:  http://cfwg-nutrition.blogspot.com/

This is where you can post your daily Food Journal.  If you come across some great recipes, email them to me and I will post them on the Blog for everyone!!!  This is your spot so utilize it to help you get through the next 6 weeks!

There is still time to get in on the Challenge - what do you have to lose?!?! 

CrossFit Willow Glen BBQ  Our BBQ is the 22nd at 1pm!!!  Please make sure to sign up at the gym if you plan to attend and let us know what you are bringing for the Potluck!  Friends/Family are more than welcome!!!!  Location TBD based on number of people planning to attend!

Tuesday’s WOD:

“Caleb”
Run 400M
8 Lunges
8 Box Jumps (HIGH)
x8

HAPPY MOTHER’S DAY!!!!

Today’s WOD:

Power Cleans 5x5 - Medium weight - focus on technique!
then
Four Rounds for Time:
250M Row
20 Pushups

Becca showed up with family in tow to get her WOD in and did the Mom thing while doing the CrossFit thing - impressive!  And Maks is already becoming a CrossFitter!

Today’s WOD:

5 Pushups
10 Situps
15 Squats
Add one rep each to each for each round up to 20 Minutes.  Post highest number of squats you get to.

Wow!!  There was an amazing turnout for our Pizza My Heart Fundraiser tonight!!!  Thanks so much to HEIDI for organizing this amazing event for both CFWG and Relay for Life!  Thanks to everyone that showed up and supported The Team!!  Yet another reason why our Box ROCKS!!

Willow Glen 5K is this weekend!  If you are signed up for the event and want to run with CFWG, post to Comments so you can figure out where to meet….I will be in VEGAS definitely not running a 5K!!

Relay for Life Details:  We will post details of the Event plans in the next few days.  But in the meantime, please post to Comments the 2 hour block of time you want to walk!  We need walkers for ALL hours! 

Today’s WOD:

Jerk - Heavy Single

Don’t Forget!!!  Pizza at Pizza My Heart on Lincoln tomorrow night at 7pm!  If you can’t make that - either pick-up or eat in anytime between 4-8pm and CFWG gets 30% of the Sales for Relay for Life!!!  EAT LOTS AND LOTS OF PIZZA!!!!  Tell all your friends/family to order pizza tomorrow night and mention CFWG!!!

Save the Date!  CFWG BBQ on Saturday, May 22nd!

Today’s WOD:

For Time:
30-20-10
KB Swings 55#/35#
SDLHP 75#/55#
Box Jumps 18”
Run 200M at the end of each round

WOW! Lot’s happening at the gym!!!!!  Ready, Set,...

“Look Better Naked”  We will do measurements/pictures on Monday during whichever warm-up you are at.  I was told about a pretty cool iPhone application today:  “In The Zone”  - it seems to be a Zone application built by CrossFitters!  EVERYONE in the gym should be doing the Challenge!  Is there really anyone in the gym that can’t use the time to focus on their nutrition??!?!?  $50 buy-in must be received by Friday this week to get in on the Challenge!

Wednesday Nite 7pm Class Cancelled - Join us for pizza at Pizza My Heart!!  Bring a Flyer and we get 30% of all Sales!  Tell all your friends!  All they have to do is mention CrossFit Willow Glen and Relay for Life any time between 4pm-8pm and order LOTS of pizza!

Now, for some not so great news….  Brian’s Mom passed away Sunday night. Tomorrow (Tuesday) is the Memorial Service.

2:00pm-4:00pm
Reception to follow

Church Of The Chimes
1447 Bryan Ave.
San Jose, CA 95118
(408) 723-3600

Reception will be held at:
International Gourmet Buffet
101 Curtner Ave
San Jose, CA 95125
(408) 564-6778

Today’s WOD

“Karen”
150 Wall Balls for Time
M:20#, W:14#

Leeann making it look easy!

We have set the date for the next CFWG BBQ!!! 
When:  Saturday, May 22nd at 3pm-??
Where:  TBD

Today’s WOD:

For Time:
10 DB Snatch - Left Arm
10 DB OH Lunges - Left Arm
10 DB Snatch - Right Arm
10 DB OH Lunges - Right Arm
x5

Reminders!!

Saturday - 10am - Meeting for those doing Relay for Life!
Sunday - 10am - Meeting for those doing “Look Better Naked” Challenge!!!!
WEDNESDAY:  NO CLASS AT 7PM!!!  WE ARE MEETING AT PIZZA MY HEART FOR DINNER!  30% OF ALL PROCEEDS FROM 4-8PM ON WEDNESDAY WILL BE DONATED TO RELAY FOR LIFE ON OUR BEHALF!!!!!  HOW OFTEN DO YOU GET TO EAT PIZZA FOR A GOOD CAUSE!

Today’s WOD:

Compare to May 6, 2009

3 4 Ct. Burpees
7 Pushups
10 Situps
On the Minute for 15 Minutes
If you don’t complete work in that Minute, complete it in the next minute then spend the remainder of that minute recovering and preparing for the next minute.  Post number of successful Minutes.

What a GREAT DAY today!!  We chose to work technique and I saw some amazing changes in movement by A LOT of people!!  This is a great reminder that sometimes we just need to slow down and work the basics!  How did all of you feel about today’s workout?

Today’s WOD:

5x5 Front Squat
5x5 Snatch DL
Do all sets at a medium (ie good weight to allow perfecting technique) weight

So, I think many people would agree that this WOD was named appropriately - or maybe we should have called it the “Calf Crusher”!!!

Today’s WOD:
10,9,8,7…1 Burpees
Jump Rope 100 Singles at the beginning, between each set of Burpees and at the end.  Ooohhh - FUN!!!

Updates/Reminders!!!

The Willow Glen 5K/10K is Mother’s Day!!!!  We have some people signing up to run - let’s try to get a group together from CFWG to represent!!  Now that you have all crushed your 5K, why not try the 10k???  www.willowglen5k.org

“Look Better Naked” Challenge Meeting is on Sunday at 10am!!!  We will discuss the details/rules, but the gist is:  6 Weeks - lots of exercise, perfect nutrition, keep a food journal, learn some great new food information/recipes and end up looking and FEELING great!!!  The buy-in is $50 CASH per person and the top male and female will split the pot!  We will do measurements and pictures on the first and last day of the Challenge and the pictures will be what is judged.  More details at the meeting on Sunday…

Relay for Life:  We are up to $1850!!!  Keep it coming!!!

CrossFit Games:  They have announced that the CrossFit Games will be held at the Home Depot Center in SoCal this year!  It isn’t too far from Hermosa Beach so I thought that if anyone wants to go we can get a beach house for that weekend and make it a seriously fun weekend.  If you are SERIOUSLY interested let me know and I will start looking into it.  http://games2010.crossfit.com/

TONS of PR’s Today!!!  Congrats to everyone who made it and best wishes to those that will probably be doing it in the rain tomorrow - wear layers!! 

RELAY FOR LIFE TEAM!!!!!  We need to meet!!!!  I would like to suggest we meet on Saturday at 10am to plan the Event Schedule and finalize our goals!  WE HAVE RAISED $1650.00 so far with Jaclyn in the top fundraising spot with $610!!!!  Way to go Jaclyn!!!  Now, in the CrossFit spirit - let’s all kick her A*# and raise more - for the Team of course!

5K Run on Monday!  Bring your running shoes!!  If you don’t make the 5K on Monday it will holdover until your next day in the gym….

Today’s WOD:

30 Box Jumps (18”)
30 Pushups
30 Squats
30 Abmat Situps
x3

Lots of PR’s in the gym tonight!  Congrats to EVERYONE for pushing so hard today - this was definitely a highlight of the month for me!  THANKS!!

Today’s WOD:

“Fight Gone Bad”
Wall Balls (20/14)
SDLHP (75/55)
Box Jumps (20”)
Push Press (75/55)
Row (Calories)
1 Minute each station (5 Minutes), 1 Min Rest
x3