Coach Mike Minium out of CrossFit Oakland sent us info on the sectionals. On March 6 there is a throwdown we can attend at CrossFit East Bay. I recommend we participate and test our CrossFit status on March 6. Because of our Anniversary BBQ we will NOT be able to make the OAKLAND Feb, 20 throwdown.
Here is Mike with the 411:
Because we don't have a dedicated blog for the NorCal
Sectionals this year (everything goes through the Games site), I wanted
to take an opportunity to bring you all up to date on things related to
the NorCal Sectionals that will be taking place March 27-28 at Mitty
High School in San Jose.
Please pass this along to any affiliates you know who are not on my list (I'm sure there are many).
In no particular order, here are a few updates.
As of today, there are now 239 males and 106 females registered. It's gonna be a big field!
As of today, we have 89 volunteers.
We really, really need as much help as we can get on the volunteer
front. If you know anyone who can be of help to us (whether they're
trainers or clients), please have them register as volunteers on the
Games site here: http://tinyurl.com/yaf3cuu
have two throwdowns planned, one at CrossFit Oakland on Saturday, Feb
20 at 11am, and one at CrossFit East Bay on Saturday, March 6 at 11am.
Both of these will be individual competitions, in preparation for
the Sectionals. It will be a great opportunity for you and your
athletes to test their training heading into the Sectionals. And as
with all CF-related events, it will be a great opportunity to get to
hang out with other members of this great community.
If you're not going to be at the Affiliate Gathering, I hope you
can make it out to our gym at CrossFit Oakland this Saturday. We'll be
posting the workout details on our blog (http://crossfitoakland.com) this Wednesday (that's tomorrow).
There will be many more team-oriented throwdowns planned after the
Sectionals, in preparation for the Regionals. Please contact me if
you're interested in hosting one of the throwdowns.
That's it for now. Looking forward to a great NorCal competition at the end of March!
Please let me know if you have any questions about the Sectionals."
The Smackdown is ON! Scheduled this Saturday, February 20 at 10AM will be a BBQ potluck. I am suggesting a BBQ Rib mini smackdown. Anyone have the skills on the Q for some bad-ass ribs? After the workout(s) we will EAT!
I will update you on the event throughout the week.
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Muya needs to improve his accuracy when driving a stake into the ground. Now there are huge craters in the lawn out front. You can clearly see the ferocious instinct in his eyes. He wanted to smack the stake down in one giant swing. He learned to control his intensity and eventually found a better way to drive down the stake. Lesson: for the sake of accuracy, sometimes you need to take a deep breath and chill. With practice, harder strikes can meet the target more often.
Muya looks like a warhammer wielding video game hero!
Big Al started with us since we were a globogym circuit training jockey gym. He can attest to how the community has grown in strength figuratively and literally since starting the CrossFit program back in 2008. We know first hand how much intense functional training is far superior to working with shiny "Health Club" machines. Al has a #1015lb CrossFit Total that he needs to update.
Great group during this morning's hill run. They did not let a little rain and mud deter their elite fitness endeavors.
We consistently hit the hills once or twice a week to change it up a bit. Loving nature and outdoors, we are not afraid of the elements! The rain actually cooled us down as we were motoring up the hill with #45 dumbells.
Showing off his powerfull legs, here is Rog finishing off the Strength WOD with a MAX 1 @ #425- He has a better tan than the folks at Jersey Shore.
So you know I do not condone drinking alcohol whatsover- but at 7:55AM, Junior and Muya just had to celebrate personal records by shooting some Hennessy. I am not sure, but the leftover bottle in my office was from our Holloween party could have been backwash. So, Muya asked me how many Zone blocks the shot contains. I told him 3 Carbs and 2 protein (protein because of whatever else is in the bottle other than Hennessy).
Somehow, someway, I hope they regret it ***Alcohol is not good, especially at 7:55AM***
The Games tagline speaks volumes. I also believe the winners can do more work in less time. With skill in maintaining solid technique not just with movement, but also in mindset, breathing and time management we all can be certified beasts. If every second counts, then is it not imperative we consider what slows us down? We as growing and developing CrossFitters are understanding how to flow from Max phospho loads to moving fast glyco and enduring the long aero. We should now know getting too caught up in one area be it Olympic lifting, max strength or metcon mania will have a serious effect on overall preparedness and performance. With respect to individual needs, fast recovery potential and varying abilities we hope to find your training zone that will yield the greatest results.
Personally, if I do Max effort more than 3x per week- I get weak. I realize I push HARD on max effort days which necessitates at least 4-5 days rest in between.
So, the days in between max effort, I can hit metcons, "Running Grace","2000M" row etc. since I can recover much faster from these shorter metcons.
The 1-2 max effort days per week is sufficient for me to build strength.
I definitely look forward to the strength building days, but remember it is posted only 1/3-1/4 of the time. So please do not miss these days of heavy lifting- just remember, you are breaking muscle down to rebuild while resting. The metcon wods will keep your stamina at peak levels and ass cheeks super sleek. Also, CrossFit metcons seem to not overtrain muscle the way consecutive max load strength days do.
We hope to understand your body and find the right mix of diet, training stimulus and rest. We are all different, and what slows us down is inconsistency, eating crap, and overtraining.
We have an excellent track record of improving performance in everyone who walks through our doors and consistently leave gallons of sweat. We find effiiciency in movement and see great results. Thank you for the opportunity to elevate your potential faster than ever!
Complete as many rounds in 20 minutes as you can of:
CROSSFIT SANTA CLARA'S WORKOUT
CHALLENGE OF THE WEEK #2
Please send your results to:
Results MUST BE IN BY THURSDAY NIGHT AT MIDNIGHT California time.
Don't be afraid to send in scaled results....scaling is fine, lack of Range of Motion is not.
Video submission's to verify times will begin soon, not yet though.
The workout is:
Row 250 meters
KB Swings 1.5pood/1 pood
followed by a finishing
Row 250 meters (explained better in the video)
I believe this entire workout can be done unbroken. This would be a great goal to shoot for!
Remember when dancing at a club, especially when DJ Federico spins, you would get "Sandwiched" OR you would "Sandwich" someone whilst freaking on the dance floor? Well, WODs "Cindy" and "Mary" get sandwiched between 15 X #155 Clean Jerks.
Another great morning at the Los Gatos Hills. The sprints and the uphill fireman's carry is definitely increasing everyone's work capacity. Karen shows some heart as she sprints all out with a nice looking backpack!
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
The mainsite WOD is fun to the fourth power. The handstand push ups for 10 minutes reminds me of the 2009 Norcal qualifier WOD- as many muscle ups and #185 lb cleans in 10 minutes. It is good to know we can kip.
Live on top of the FIT chain. CrossFit Silicon Valley coaches unite to transform your physical existence. Impassioned, we survive on the top of our game utilizing the CrossFit Method. Whether it is grappling, fire fighting or gardening- we strive to improve your performance to elite levels.
"Fitness in 100 Words"-
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!