CrossFit Willow Glen

The Saturday 8am Class will be 1 hour long and will include: Strength Work which could include any of the following:  Front Squat, Back Squat, Overhead Squat, Deadlift, Clean/Snatch Pull, Push Press/Jerk, etc. Technique Work which could include C&J, Snatch, Overhead Squat, etc. and a MetCon of approximately 10 Minutes or less.  It is very important that the 8am class arrive on time and ready to work as we will have a lot of work to accomplish in a short period of time.  As a reminder, this class is limited to Members only - no guests.

I will be posting a “Level II Test” on the Whiteboard on Monday.  For those interested in “testing” we will be scheduling a 3-4 hour period on one day each month for you to come out and try to complete the items on the Test.  Once posted you can take a look and ask questions at that time - this is a good way to see where you are strong and where you need to focus your attention.

As a reminder - each class is scheduled to run 60 Minutes.  I rarely see people stay and work on “Suck Work”....Suck Work is what can make the difference between reaching your goals and becoming stagnant….

Today’s WOD:
Do 100 Situps
Rest
Do 100 Pushups
Rest
Do 100 Squats
Post time for each

Silicon Valley Construction (across the street) has given us permission to use their parking lot M-F before 8am and 5pm and after and anytime on the weekends which cover 99% of our classes!  That gives us an additional 5-6 spots.  Please make sure to not park in front of their gates in case their guys need to get to the rear yard.  This should really help alleviate some of our parking issues until we can find a better solution.

By tomorrow I will have a lot of the Sectionals up and posted to Flickr - keep an eye out!

Brian getting 205# on his Max C&J!!!!  Way to rep B!

Today’s WOD:

50-30-20
Box Jump
DB Push Press
KB Swing

Today we did WOD #2 from the NorCal Sectionals!!  Hope you enjoyed!!

AMRAP in 10 Minutes
7 Thrusters
12 KB Swings
7 Pullups (C2B)

Brian, DT and Jason represented CFWG 110% today!!  It was a long, brutal day for them and they dealt with all of it like seasoned CrossFit athletes!!  The competition was RIDICULOUS today!!!  CrossFit is really producing some amazing athletes!!!

Make sure to check out the CrossFit Games site http://games2010.crossfit.com/ for the updates from today!!!

But, for now, here is a small taste of the guys from today - more to follow!!

GYM CLOSED SATURDAY - YOUR WOD IS TO COME AND CHEER EVERYONE ON!!!

We will be there by 7am to setup a hangout spot and will be there all day!  I will bring a small gas BBQ and a large cooler with ice and some drinks.  If you plan to come and hang out, bring a chair, sunscreen and whatever food and drink you want to have.  Mitty High School isn’t allowing alcohol on the grounds so you will have to save it for the Games in July!

The entry free at the door for 1 day is $15!!  Totally worth it to come out and support your teammates!!!!

Details can be found below:
http://games2010.crossfit.com/blog/north-california/

Shirts will be at the gym by tomorrow’s 5&6pm classes if you want to pick it up before the Sectionals!

Hope to see MANY of you there!!!

Today’s WOD:

First Minute - 2 Slamballs
Second Minute - 4 Slamballs
Increasing by 2 each Minute until you can’t make your # in the Minute.

Updated Schedule as of April 1st:

Canceling Tue/Thur at 7am (Mon-Wed-Fri will remain)
Adding Tue/Thur at 5pm (that means we now have 5pm M-F
Adding Saturday 8am - this is for Members only and will be individual WOD’s similar to what we do during the week.  If you want Team WOD’s, want to bring a friend or just love the energy, you can continue to come to 9am!

Today’s WOD

400M Farmer’s Carry
25 Situps
400M Farmer’s Carry
25 Pullups
400M Farmer’s Carry
25 Pushups
400M Farmer’s Carry
For Time

T-Shirts will be here Friday.  I will have them at the gym Friday from 5-7pm if you want to pick them up before Sectionals, otherwise you can pick them up at your convenience.

Today’s WOD:

Run 200M
1 Clean
10 Pullups
Run 200M
2 Cleans
9 Pullups….
all the way to
200M Run
10 Cleans
1 Pullup
M:135#, W:85#

For all of you that usually come to Saturday class - plan a nice day out hiking or biking or COME TO SECTIONALS to cheer on Brian, DT and Jason!!

Today’s WOD:

“Filthy Fifty”

For Time:
50 Box Jump 24”/20”
50 Jumping Pull Ups
50 KB Swing 35/26
50 Walking Lunges
50 Knees To Elbows
50 Push Press 45/33
50 Hip Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders

10 more people graduated from our On Ramp program tonight and will be rolling into classes!  Congrats to all of you!! If you see a new face please introduce yourselves and make our new On Ramp graduates feel the love!!

Today’s WOD:
AMRAP in 20 Minutes of:
400M Run
40 Wall Balls (M:20#, W:14#)

The WOD’s were posted for Sectionals today and Brian, DT and Jason are going to KILL IT!  I know I am so excited to see them compete! 

We will be setting up a couple of canopies and plan to BBQ and have some coolers of drinks.  If you want to come and hang out for the day or for a few hours we TOTALLY hope you will!!!  The more support our guys have the better!

The Spectator tickets are now 2 for 1.  If you already bought a ticket and aren’t bringing anyone, post to comments and we will match you up with someone that needs a ticket.  If you want to go, post to comments and we will pair people up!  THE MORE THE MERRIER!!

THE GYM WILL BE CLOSED ON SATURDAY, MARCH 27th

Heats for the Guys are listed below:

9:20am WOD A DT
10:40am WOD A Jason
12:00pm WOD A Brian
1:20pm WOD B DT
2:40pm WOD B Jason
4:00pm WOD B Brian

Today’s WOD:

“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
You can partition the Pullups, Pushups and Squats however you like but must run a mile at the beginning and end.

Today’s WOD:

Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds to comments.
Thanks to http://www.crossfitfootball.com

Today’s WOD:

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

I AM ORDERING THE T-SHIRTS/TANK TOPS MONDAY AFTERNOON - IF YOU WANT ONE AND HAVEN’T PUT YOUR NAME ON THE SHEET AT THE GYM, POST TO COMMENTS WHAT TYPE OF SHIRT YOU WANT (GIRLS T-SHIRT, GIRLS TANK TOP, REGULAR T-SHIRT) AND WHAT SIZE YOU WANT - GIRLS T-SHIRTS RUN ON THE SMALL SIDE.

TODAY’S WOD:

Deadlift 1-1-1-1-1
then
Max Pullups
Max Pushups

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Today’s WOD:

“Tabata”
20 seconds on, 10 seconds off for eight rounds of each:
Situps
Mountain Climbers
Lunges
DB Push Press

“Fight Gone Bad”

Three 5 Minute Rounds w/ 1 Minute Rest between Rounds:

Row
Push Press
Box Jump
SDLHP
Wall Ball