CrossFit Willow Glen

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

Savannah, Lucy & Sierra getting into the “Red, White & Blue” Spirit at the Relay!

What the event was all about…

So, we TOTALLY represented at Relay for Life this weekend!!  We won best decorated campsite, we were “Gold” Fundraisers raising $5700, Brian & Emily were the only two out of 850 participants that walked the entire 22 hours - what a GREAT Experience!!!!  It was a great experience for me and I am so happy that so many of you joined us and supported us!!  We already have great plans for next year!!

We took lots of pictures and will be sure to get them posted in the next couple of days!

Today’s WOD:

10 Thrusters
50 Situps
8 Thrusters
40 Situps
6 Thrusters
40 Situps
4 Thrusters
20 Situps
2 Thrusters
10 Situps
FOR TIME
M:75# W:55#

Tomorrow is the Relay for Life at Willow Glen High School.  CFWG will be there (Campsite #116 by the batting cages) from 10am Saturday to 9am Sunday!  We would love to have you stop by and hang out and check out the festivities - it is lining up to be a GREAT time!!!!  Come and support CFWG and the American Cancer Society!!!

Today’s WOD:

Sprint 20-40-20 meters
8 KB Swings (55#/35#)
16 Pusups
x5

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