CrossFit

New PR

HOLIDAY HOURS

New Years Eve, Thurs, Dec 31

All sessions on except no late class at 6:45 pm

New Years Day, Friday, Jan 1

Option #1: 5K Run "Race for First Place" at 10:00 am  Download Download 5K registration

Option #2: At the gym 12:00 ONLY (1/2 Murph WOD) NO EVENING CLASSES. GO BUCKS!

   -- Dress warm as the WOD will begin and end with 1/2 mile run.

Last month I took this picture of Graham setting a new Deadlift PR at 515 lbs. Here's the big story. Prior to his training CrossFit (2 years ago) Graham was a power lifter. He was 50 lbs heavier and his workout consisted of basically training 3 movements, Deadlife, Bench Press, and Bach Squat, everyday... that's basically all he did. Can you say specialization? But he couldn't even tie his shoes w/out holding his breath and was a heart attack waiting to happen. Today, after becoming CrossFit, Graham might train the deadlift maybe once or twice a week... and even at that... not always at heavy weight. AND STILL HE PRs! People often mistakenly think that training CrossFit does not equip the athlete to go heavy. Better think again.

There is a direct relationship between the increase of weight used in training and an increase in injury rate. If you can train more often at a medium weight level, going heavy occasionally, and get the same results you are wise. But yes, the male ego is a fragile thing. Let's stay healthy.

Thursday WOD "Elizabeth"

Full Cleans 135/95

Ring Dips

21-15-9 • 15-11-7 • 11-9-7 

Record time

Cool Down

Dead lifts 1.5 B/W • B/W • .75 B/W • .5 B/W

25 reps (break up as needed)

Mutant • Advanced • Intermediate • Foundational

The Red Zone

Chelsea, Chris and AJ all get into the red zone as they worked through their thrusters today. Some say the red eyes came from my camera, but I think its from the intensity.

Wednesday "tabata this" WOD

Pull-ups

Leg Raises (Shoulders blades flat w/ab mat, lift legs straight to vertical, lower to ground, repeat)

Wall Ball Shots

20 seconds on/10 seconds rest

8 • 6 • 4 rounds of each

Record total of lowest round for each element

Cool Down

Partner Row (Medium high pace)

Alternate 500m for 4 • 3 • 2 rounds each

Mutant • Advanced • Intermediate • Foundational

Scale to capabilities

Jim and son

Everyones favorite movement burpees. One of our newest athletes Jim (red shirt) brought his son Eric (white shirt right) in for a taste of CrossFit over the Holidays.

Tuesday WOD

5 (Heavy)Thrusters 135/95

15 KB Swings

35 Squats 

4 • 3 • 2 • 1  Rounds

Cool Down

Weighted Push-Ups 40 • 30 • 20 reps

Mutant • Advanced • Intermediate • Foundational

Scale to capabilities

Brother CrossFit Face Off

 
Over the Christmas Holidays many of you brought in family members to experience what we all love and hold dear, Crossfit. Beyond celebrating traditional Christmas, our family times include sharing common interest, passions and memories for us it's become the family WOD (Grandma, Grandpa, Mom, Dad, Brother sister, nephews and cousins all working out together. For my brother Tim and I we enjoyed 5 face to face WODS. Even though he lives in California and trains at CrossFit San Jose our relationship has been closer than ever as we train "together" everyday thousands of miles apart.

For the Lyons Family CrossFit is the best present Santa has ever brought.

Monday WOD

Row 500 (Do only once at beginning of WOD)

+++

30 Wall Ball Sit-ups

20 Ring Dips

10 Over Head Snatch Squat  115/75

+++

Jump 150 or 50 DU (Do only once at the end of WOD)

3 • 2 • 1  Rounds

Cool Down

Strict Pull-Ups 30 • 20 • 10 reps

Advanced • Intermediate • Foundational

Scale to capabilities

Christmas Eve Crew

 

The Christmas eve crew was massive!  When it was all said and done there were a total of 35 people who showed up for the special box line workout and I know there were a lot of people who had to work that would have been there.  You CrossFitters are truly a dedicated bunch!  Have a Merry Christmas and a safe holiday season.  CFT will resume normal hours starting Saturday, December 26th.

New Year's Gym hours TBA 

Friday (Gym Closed) WOD

Run 5K or 3.1 miles

If you have to stop and rest do 5 squats every time.  Record number of stops and also total time.  If you bring it in Saturday or sometime next week you will get credit. 

Cool Down

Go home and do your usual family tradition activities. 

Advanced • Intermediate • Foundational

Scale to capabilities

Determination that Pays Off

CrossFit from Boundless Television on Vimeo.

 
Kim has been with us now for several months.  She always makes it in at least three times a week, she always makes sure she has the forms down before the start of every workout, and most importantly she bbrings the right attitude in with her to the gym.  Through those three things Kim has steadily clawed hher way up the skills ladder and truly illustrates what it means to be CrossFit tough.   Here she is pictured doing real pushups, a feat that can be challenging when you first start training.  Congrats Kim, you are making great progress.

Announcements:  Holiday hours

Christmas Eve 9:00 am only

Christmas Day CLOSED, but a workout will be posted. 

Thursday WOD

10 Dive Bomber Push ups
Box Line
20 Buprees
Box Line
30 Pull ups
Box Line
40 Hollow Rocks
Box Line
3 • 2 • 1  Rounds

Box Line= A row of boxes set up so people jump up on one and then jump down, then repeat for the whole line of boxes.

Cool Down

Go home and spend time with your family

Advanced • Intermediate • Foundational

Scale to capabilities

Hang Time

     

Matt demonstrates what it means to have a solid core on his nearly perfect L pullups.  Not only does Matt make it look good, but he also does it with his trademark smile. 

Announcements:  Holiday hours

Christmas Eve 9:00 am only (special workout)

Christmas Day CLOSED, but a workout will be posted for all of you training junkies. 

Begining in January we will be going back to our old evening hours.  4:30, 5:30, and 6:30.

Wednesday WOD

Choppers
K2E
Jump Squats

21-15-11-9

15-11-9-7

11-9-7-5 

Cool Down

Run

1 mile • 3/4 mile  • 1/2 mile  

Or TGU

20 • 15  • 10 

Advanced • Intermediate • Foundational

Scale to capabilities

Sweet Relief

 

Marybeth manages a relieved smile for the camera while she finishes up the barbell disaster of a WOD on Monday.  We love your attitude Marybeth, you always bring a good vibe into the gym.    

Announcements:  Holiday hours

Christmas Eve 9:00 am only

Christmas Day CLOSED, but a workout will be posted. 

Begining in January we will be going back to our old evening hours.  4:30 5:30 and 6:30.

Tuesday WOD

50 Push ups 
50 Situps
50 Double Unders

3 • 2 • 1  Rounds

Cool Down

Wall Sit

2 • 1.5  • 1  

Advanced • Intermediate • Foundational

Scale to capabilities

Pre Snow Ice and Cold

Mike, Mitch, Brandon and Graham enjoy a walk down the beach in Santa Cruz CA.  This was just a few short days before the 2009 Games.  Just look at that weather, sunny, warm, and not winter.  Just keep this weather in mind tomorrow as we move into the first day of winter and stay warm.  

Announcements:  Holiday hours

Christmas Eve 9:00 am only

Christmas Day CLOSED, but a workout will be posted. 

Monday WOD

5 OHS
5 Back Squats
5 Rack Thrusters (do a thruster with the bar on your back)
5 Push Press
5 Push Jerks
5 Burpees

1/2 Bodyweight.  Use the same weight and same bar for all. 

4 • 3 • 2  Rounds

Cool Down

Pull ups

50 • 40 • 30

Advanced • Intermediate • Foundational

Scale to capabilities

Like 2 bears...

Britney and AJ acting out a rarely seen bear mating ritual. 

Friday WOD

This chipper is an adapted version of the final WOD at the 2009 National CrossFit Games. Something extra special as we get ready for the Holidays.

15 Full Cleans
30 TTB
30 25 20 Box Jumps
15 Hand Stand Push ups
30 Push Presses
30 Double Unders
15 Thrusters
30 Pull ups
30 20 10 Burpees
100 75 50 Lunges
 
Use the same weight and same bar for all. 

Cool Down

Stretch

Advanced • Intermediate • Foundational

Scale to capabilities

 

Close but not quite

Sometimes the story is when you fail as much as when you succeed. Pictured here Daniel comes very close but fails at a 235 lb strict press attemp. That's a LOT OF WEIGHT. He easily did 205 but just bit off too big a jump at 30 lbs. Should have settled for 215 Daniel. Great attempt.

Great job everyone. From looking at the board, yesterday was full of great performances at every level. I got as much satisfaction seeing some of you achieve 75 lbs. as I did some of the heavy lifters. CrossFit does not discriminate great efforts.

Thursday WOD

Air Squats 
Double Unders (x3 if single jumps)
 
200 • 150 • 100  of each, any way

Cool Down

Bear Crawl - Across gym and back (80 ft)

7 • 5 • 3

Advanced • Intermediate • Foundational

Scale to capabilities

 

Falling Out

 

I guess Steve just can't hang with the ladies as he falls out on the wall squats today. At least you showed em what you could do on the great press workout you did shortly after. 

Wednesday WOD

3 Deadlifts (mutant m 315/w 215)
5 Clapping Push-ups (or side 2 side)
14 Supermans
 
10 8 6 Rounds

Cool Down

Weighted Sit-ups 100 75 50

Advanced • Intermediate • Foundational

Scale to capabilities

 

Sucking Air

A few of the 6:30 class catch their breath between 800 runs.

Dave Hoffman Update: Dave (fast old marine) is still in intensive care. He is still unable to talk, but is conscious and able to communicate. When he was shown the CrossFit card, with all our little notes he motioned to have his glasses. As each one was read to him he was moved. Jane his wife, says thank you to all for being a real community to both of them. Thanks for continuing to pray and thank you all for caring so much.

Tuesday WOD

Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Cool Down

Jumping Pull ups 100 75 50

Advanced • Intermediate • Foundational

Scale to capabilities

Getting upside down

Gymnastics type movements and holds develop great capacities and benefits to your fitness. One of them is getting used to performing while being disoriented. Here Amanda shows it's never to late (yes she's over 40) to get upside down. She's learns to hold her body tight and in the proper position, while at the same time supporting her entire body weight under head. This'll blow their minds at the Christmas office party!

Male beauty: is it truly defined by the puffy bodybuilder, the boyish fashion model or the surgically altered movie star?... to read and see more > "Iron will, iron bodies" 

Monday WOD

4 rounds of 800m 600m 400m run.  Rest as needed. (Record time for each) 

Cool Down

Flip Choppers 60 50 40

Advanced • Intermediate • Foundational

Scale to capabilities

 

He's Back!

  
After several months off (coaching duties) Brian has finally made it back to CFT.  Here is a picture of him during "Angie" and by the looks of it he might be questioning exactly why he decided to come back to the madness.  Now the real challenge for Brian isn't getting back in shape but getting his wife Heather back into the gym.  Now that's a tough one, good luck Brian.

Team Saturday

"Buddy WOD"

40 Push Press 

40 Sumo Deadlift High Pulls 

40 Front Squats

200 Jump rope

4 • 3 • 2 Rounds

So...get a partner of equal ability.  You have one bar between the two of you and it can't touch the ground, EVER!  Each team shares the reps.  Ex. one person does 20 push presses then hands the bar to their partner.  While your partner is doing their reps you rest.  When one person is jumpping rope the other is holding the bar any way you choose.  Men shouldn't use more than 95lbs. and women 65.  Most of you should only use 75 for men, and 45 for women.  This workout is a beast!
 

Cool Down

Core Test with feet elevated.

Advanced • Intermediate • Foundational

Scale to capabilities

First Time

 
Dave busts out the 70 lb Kettlebell for the first time Tuesday.  Keep workin' it Dave Strength December is definately working for you...plus you could barely see you in yesterday's picture so I didn't want you to feel cheated.

Benchmark Friday

"Angie"

Check Your Performance For your last Angie time.

Pull ups 

Push ups 

Sit ups

Squats

100 • 75 • 50 of each. Finish one before moving on.
 

Cool Down

Stretch

Advanced • Intermediate • Foundational

Scale to capabilities

A Couple Couples

this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" href="http://kimlsmith.typepad.com/.a/6a00e008d422d788340128763eb171970c-popup"> 
One of my absolute favorite aspects about CFT is how husbands and wives can train together.  Usually what most of us experienced at a traditional gym, that is if we even went into one with our spouses, was the guy heads over to the free weights and the woman heads off to the elyptical machines and for the next hour or so they are totally seperate.  Here Christina and Zach along with Dave and Stacey trudge through the WOD together.  Nice work guys all four of you looked crisp the whole way through.

 Try and rest about 1 to 2 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again.  Don't count the first few sets, think of them as warming up.  Red singles out because that will allow for the heaviest possible load.  Green does most reps so the weight will not go up as high in case the heavier weights still intimidate you.  If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough. 

Full Snatch

Example:
135 rest 165 rest 195 rest 205 rest 215

1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5 
  

Cool Down

Weighted Box Jumps

40 • 30 • 20

Advanced • Intermediate • Foundational

Scale to capabilities

Rippin' it Up

Mel holds a perfect plank position the entire workout Monday.  That's easier said than done, especially when you have to balance the majority of your bodyweight on one hand while lifting a weight in the other.  Nicely done Mel.

Wednesday WOD

5 Thrusters 

7 Hang Power Cleans

9 Sumo Deadlift High Pulls (SDHP)

Suggested weight Men 95 lbs. Women 65 lbs. 

8 • 6 • 4 Rounds
 

Cool Down

K2E and Weighted Situps 

35 • 30 • 25  Of each

Advanced • Intermediate • Foundational

Scale to capabilities

Clear for Take off

 
So Dorothy from the wizard of Oz clicks her heels together three times and winds up safe and sound back home.  Here Angie tries to flap her arms three times in hopes that she will magically end up back at home and away from the mean ol' gym.  No just kidding, here she is blasting through her set of burpees during Sunday's WOD.  Keep pushing Angie, you are making big gains fast!

Tuesday WOD

4 Hand stand Push ups (No ab mat)

6 Pull ups (instead of the 6 dips and 6 pull ups do 2 muscle ups)

6 Dips 

8 Choppers (70 lb Kb or 85 lb DB)

AMRAP in 20 • 15 • 10 minutes
 

Cool Down (if you need it)

Lunges down and back

3 • 2 • 1

Advanced • Intermediate • Foundational

Scale to capabilities

Hard Work that Pays Off

 
Here Mark is front squatting 155lbs. and his back is in he right position and bar sitting on his shoulders, not on bent wrists.  Ever since Mark has joined CFT over a year ago he has always put in 110%, showed up for at least four workouts a week, and paid special attention at all the skills sessions.  All of this hard work has really paid off, way to turn yourself into a beast Mark!

Important News concerning Dave Hoffman:

12.2.09 David is in Kettering Hospital CTCU.  He had emergency open heart surgery for another new aortic valve the morning after Thanksgiving. The weekend before he had been sick, we thought it was the flu, but by the Monday before Thanksgiving he was very ill.  I took him to Dr. Spagnola who immediately sent us to Grandview.  Thanksgiving AM they transferred him to Kettering in preparation for the surgery.  He has not regained full consciousness yet, but they think it will be OK & could take up to 7-14 days to come out of this.

Prayers are greatly appreciated. A card will be at the gym tonight for all to sign.

Monday

Plank Rows (L arm + R arm = 1 rep)

Hopping or Walking Push ups

X-Jumps

21-15-9
15-11-9
11-9-7
 
CD
Double Unders

200 • 150 • 100

Advanced • Intermediate • Foundational

Scale to capabilities

Prescribed weight

CrossFit from Boundless Television on Vimeo.

Congratulations Stacy for your first "Fran" at prescribed weight! You've come along way.

Saturday WOD

Dress for the cold, we're running outside!

On Saturday, December 5th, the CrossFit family will support the families of the victims  killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Hero Memorial WOD

Lumberjack 20

20 Deadlifts (275/185lbs) /Run 400m

20 KB swings (2/1.5pood) /Run 400m

20 Overhead Squats (115/85lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45/30lbs each) /Run 400m

Double under queen

Amanda shows her trademark intensity as she cranks out double under jumps.

Important News concerning Dave Hoffman:

12.2.09 David is in Kettering Hospital CTCU.  He had emergency open heart surgery for another new aortic valve the morning after Thanksgiving. The weekend before he had been sick, we thought it was the flu, but by the Monday before Thanksgiving he was very ill.  I took him to Dr. Spagnola who immediately sent us to Grandview.  Thanksgiving AM they transferred him to Kettering in preparation for the surgery.  He has not regained full consciousness yet, but they think it will be OK & could take up to 7-14 days to come out of this.

Prayers are greatly appreciated. A card will be at the gym tonight for all to sign.

Friday Fran (again)

Thrusters Men 95lbs. Women 65lbs.
Pull ups
21-15-9
15-11-9
11-9-7
 
CD
TGU 10 everyone

Advanced • Intermediate • Foundational

Scale to capabilities

 

Dave Clean

Dave works on his clean under Brandon watchful eye. Thanks Jeremy for the great pictures!

Important News concerning Dave Hoffman:

12.2.09 David is in Kettering Hospital CTCU.  He had emergency open heart surgery for another new aortic valve the morning after Thanksgiving. The weekend before he had been sick, we thought it was the flu, but by the Monday before Thanksgiving he was very ill.  I took him to Dr. Spagnola who immediately sent us to Grandview.  Thanksgiving AM they transferred him to Kettering in preparation for the surgery.  He has not regained full consciousness yet, but they think it will be OK & could take up to 7-14 days to come out of this.

Prayers are greatly appreciated. A card will be at the gym tonight for all to sign.

Thursday WOD

Power Cleans 185M/135W
Strict Dips
 
12-9-6-3 
21-15-11-9
15-11-9-7
11-9-7-5
 
CD
Donkey Kicks
50 40 30

Advanced • Intermediate • Foundational

Scale to capabilities

 

Strength December

 
Yep thats right The CF team from the three gyms met last weekend and planned out the entire month of December.  We geared it towards upper body strength and power.  If you have always wanted to be able to do full push ups, or even leave the band and learn the kip or even the super rough handstand push up as Sacey deomonstrates for her first time ever in a WOD, then this is your month.  So let's all commit to giving it our all especialy the stength days and better yet have high attendance on the strength days and see where we end up next month.  Hopefully a much more diesel gym.

 Try and rest about 1 to 2 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again.  Don't count the first few sets, think of them as warming up.  Red singles out because that will allow for the heaviest possible load.  Green does most reps so the weight will not go up as high in case the heavier weights still intimidate you.  If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough. 

Hang Squat Cleans

Example:
135 rest 165 rest 195 rest 205 rest 215

1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5 
  

Cool Down

Hollow Rockers (CFT dares you to do it non stop.  Record if you do it)

100 • 75 • 50

Advanced • Intermediate • Foundational

Scale to capabilities