Monday, March 31, 2014

3.31.14 Mad-Bum

WOD: Mad-Bum

Skill: Back Squats 10,10,10,10,10

12 EMOM
4 HSPU's
6 Over the box jumps (24"/18")

Myo turns 1 today!  Cheers to another great year!


Joe A. - 12 Rounds
Regina - 12
Orlando - 12
OJ - 12
Amy - 12
Abby - 12
Clay - 12
Eric Sr. - 12 Mod
Kristine - 12
Kody - 12
Taylor - 12
Jason R. - 11
Mike R. - 12
Jesse - 12
Fernando D. - 12
Elisa - 12
Anthony - 12
Fernando C. - 10
Angie - 12
Tyler R. - 12
Jordan - -- Mod
Brock - 12
Jen D. - 12
Tara D. - 10 Rx
Becca - 12
Patricia - 12
Dennis - -- Mod
Joe - 12
Tom S. - 10
 Jason G. - 9
Adrienne - 12
Sean O. - 12
Bobs - -- Mod
Cole - SPT
Greyson - SPT
Cross - SPT
Guillaume - SPT
Jason T. - -- Mod

Chase - 12
Joobin - 12
Maira - 12
Bryce - 12
Tasha - 12
Brenda H. - 12
Natalie - 12
Robert - 12
Martin - 12
Ethan - 12
Charise - 12
Rich E. - 12
Mark B. - 12
Stephanie - 12 Mod
Subhi - 12
Monike - 12
Kaela - 12 Rx
Tim - 12
Brenda D. - 12
Ronak - 12
Carmen - 12
Fernando M. - 12
Amarjit - 12
Khoi - 12
Mike T. - 12 Rx
Jessica Hg. - 12

Sunday, March 30, 2014

3.30.14 T.L.C.

WOD: T.L.C.

Skill: Landmines 10,10,10,10

5RFT.
1 75yd Farmer's Carry (45#/20#)
15 MB Over the Shoulder (20#/14#)
15 MB Sit Ups 
15 Walking Lunges



Adam D. - 29:28 14.5
Regina - 18:16 12#
Orlando - 22:48 Rx
Jessica Hg. - 17:09 10kg
Jacqueline - 18:49 15#
Jason R. - 21:47 25#
Danielle - 18:43 Rx
Nicole - 15:53 Rx
Maira - 17:35 15#
Vanessa - 16:27 Rx
Delilah - 19:05 12#
Jason G. - 17:25 Rx
Clay - 17:01 Rx
Nick Bre. - -- Mod
Tyler M. - 20:40 Rx
Mike R. - 21:51 40#

Saturday, March 29, 2014

3.29.14 Rush Hour

WOD: Rush Hour

Skill: Double Under Practice

1 Round for time.
20 Ring Dips
1 Rope Climb
1 Sled Push
5 Push Ups
15 Rings Dips
1 Rope Climb
1 Sled Push
10 Push Ups
10 Ring Dips
1 Rope Climb
1 Sled Push
15 Push Ups
5 Ring Dips
1 Rope Climb
1 Sled Push
20 Push Ups

RSVP for our 1 Year Celebration here!



Eddie - 20:07 Rx
Subhi - 10:51 
Jacqueline - 14:01
Rick - 12:34
Adrienne - 11:00 Rx
Zoey - 10:16
Ana - 8:26
Fernando D. - 9:20 Rx
Greyson - SPT
Guillaume - SPT
Spice - 9:53
Jordan - -- Mod
Jaclyn - 9:28
Bobs - -- Mod
Anthony - -- Mod
Kyle - 9:17 Rx
Tyler R. - -- Mod
Tom S. - 21:58 14.5
Corretta - 10:43 Rx
Jason G. - 24:16 14.5
Samer - 30:05 14.5

Friday, March 28, 2014

3.28.14 Open Workout 14.5

WOD: Open Workout 14.5

Skill: Handstand Practice for 5 minutes

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters (95#/65#)
Bar Facing Burpees

Break up the early sets to try and save some energy for the last sets.  'Zombiemode' through the burpees.  Motor through it!


Maria - 13:30 (12's)
Lindsay Z. - 19:10 63#
Nick Z. - 20:00 95#
Abby - 19:48 (12's) 63#
Kody - 22:20 Rx
Taylor - 27:12 Rx
Maira - 21:54 33#
Kenia - 17:46 48#
Osh - 20:00 45#
Anthony - 22:12 Rx
Regina - 20:11 (12's) 53#
Orlando - 27:34 85#
Clay - 22:47 Rx
Josue - 18:24 55#
Ana - 19:09 48#
Kristine - 20:14 43#
Eric Sr. - -- Mod
Jacqueline - 19:12 43#
Mike T. - 26:54 85#
Jennifer P. - 13:22 Mod
Charise - 21:41 48#
Rich E. - 18:28 75#
Eddie - 35:31 Rx
Tyler R. - 21:45 Rx
Ruben - 24:03 Rx
Angie - 20:06 33#
Jessica K. - 21:20 25#
Leslie - 20:07 53#
Vanessa Ce. - 22:00 (12's) 53#
Tom D. - 18:46 Rx
Bob - -- Mod
Robert - 19:43 Rx
Nick Bre. - 15:54 Rx
Nicole - 26:18 Rx
Danielle - 30:28 Rx
Becca - 23:10 53#
Ronak - 26:49 53#
Subhi - 28:28 85#
Brenda H. - 20:20 25#
Vanessa Ch. - 21:09 53#
Tim - 19:20 Rx
Frank - 20:05 65#
Connie - 20:40 15#
Sean O. - 28:05 Rx
Natalie - 17:35 35#
Amarjit - 26:30 85#
Ram - 28:28 Rx
Spice - 11:09 Mod
Cross - SPT
Elisa - 19:58 Rx

Kaela - 28:29 Rx

RSVP to our 1 Year Celebration here!

3.27.14 Revelation

WOD: Revelation

Skill: Cossack Squats 10,10,10,10

3 Rounds for time.
7 Big Box Jumps (30"/24")
4 Muscle Ups
12 One Leg Squats
20 KB Snatches (20kg/12kg)
1 Min Plank Hold

Take a very wide stance with the Cossack Squats.  Only lower to a depth you are comfortable with and maintain a good front rack to support the KB.

RSVP for our 1 Year Celebration here!

 Dennis warming up for his Cossack Squats while Tom and Tara combine forces...
 Watching the 14.5 announcement...

Regina - 12:27 8kg
Orlando - 12:56 12kg
Maria - 10:40 (2) 8kg
Kody - 11:26 14kg
Vanessa - 11:29 10kg
Osh - 14:00 12kg
Kenia - 12:20 12kg Mod
Adam D. - 12:55 16kg
Joey - 17:41 20kg
Angela - 14:03 10kg
Josue - 12:54 12kg
Keri - 11:46 10kg
Ana - 11:01 12kg Mod
Jen D. - 13:00 8kg
Sean P. - 12:06 16kg
Tom D. - 10:53 Rx
Tyler R. - 11:00 16kg
Angie - 10:46 12kg
Monike - 10:38 8kg
Patricia - 11:43 Mod
Jordan - -- Mod
David - 17:49 Rx
Elisa - 17:02 12kg
Joe - 18:52 20kg
Steve V. - 15:51 16kg
Tom S. - 16:50 Rx
Ruben - 15:26 12kg
Joobin - 15:54 Mod
Tara - 11:20 12kg
Dennis - 9:46 Rx
Stephanie - 10:14 Mod
Brenda D. - 9:30 12kg
Maira - 9:56 Mod
Brenda H. - 11:15 8kg
Yvonne - 10:47 10kg
Melissa - 11:35 8kg
Chase - 17:54 14kg
Leslie - 11:16 10kg
Delilah - 10:41 8kg
Ram - 11:30 14kg
Corina - 14:50 10#
Adrienne - 14:06 10#
Martin - 9:10 30#
Greyson - SPT
Guillaume - SPT
Taylor - 13:09 20kg
Nicole - 10:39 12kg
Steve P. - 13:27 8kg
Subhi - 13:00 16kg
Jason T. - -- Mod
Kaela - 11:12 12kg
Carmen - 10:09 8kg
Jessica Hg. - 9:34 10kg
Ronak - 10:42 12kg
Jessica He. - 9:57 8kg
Austin - 10:01 16kg
Fernando M. - 15:59 14kg

Wednesday, March 26, 2014

3.26.14 Ulysses

WOD: Ulysses

Skill: Shoulder to Overhead 5,5,5,5,5 @ 75-85% 1RM

5 Rounds for time.
10 Dead lifts (225#/153#)
10 Sit Ups
10 Bar Rows
10 MB Slams (20#/14#)

Proper set up on each and every dead lift.  Brace the abdomen and lift with your legs.  Try not to overextend at the top of the dead lift but rather squeeze your butt to get everything in line.

Sign up for Myo's 1 Year Celebration here. (RSVP in the comments)


Abby - 10:38 Rx
Rich V. - 11:21 Rx+
Angie - 9:49 103#
Oscar - 10:06 105#
Lindsay Z. - 10:56 Rx
Tara - 15:21 Rx
Vanessa - 10:58 108#
Kody - 13:30 Rx
Taylor - 13:34 Rx
Joey - 10:00 (4) 165#
Charise - 11:05 93#
Corretta - 12:20 133#
Jessica He. - 12:32 103#
Eric Sr. - 11:24 145#
Mike R. - 10:52 135#
Kristine - 10:35 83#
Angela - 12:17 103#
Mike T. - 8:09 115#
Josue - 12:28 105#
Roheet - 14:58 135#
Ana - 9:46 103#
Bernie - 10:41 Rx
Ernie - 9:56 Rx
Bobs - 14:49 (3) 225#
Anthony - -- Mod
Dennis - -- Mod
David - 9:13 Rx
Jen D.  - 12:05 113#
Joe - 8:06 Rx
Bob - -- Mod
Tom S. - 12:39 Rx
Anthony Barr. - 8:58 95#
Jason G. - 10:45 Rx
Joobin - 8:37 Rx
Tyler M. - 13:34 185#
Jovany - 12:46 95#
Greyson - SPT
Cross - SPT
Guillaume - SPT
Cole - SPT
Jennifer P. - 8:26 Mod
Nicole - 8:43 63#
Danielle - 16:36 Rx
Elisa - 10:04 Rx
Sean O. - 11:25 205#
Robert - 12:08 205#
Delilah - 11:00 83#
Leslie - 13:17 123#
Yajaida - 13:15 53#
Natalie - 10:00 73#
Chase - 16:28 185#
Marika - 10:17 73#
Yvonne - 17:27 Rx
Tim - 12:50 Rx
Carmen - 15:29 53#
Monike - 10:46 83#
Frank - 13:00 115#
Connie - 14:50 35#
Steve V. - 14:39 Rx
Subhi - 12:40 155#
Karen - 11:45 103#
Jessica Hg. - 11:04 
Sue - 7:49 Mod
Merlina - 12:03 53#
Amarjit - 11:29 45#
Ram - 14:39 155#
Nick Bre. - 10:50 Rx
Fernando M. - 13:44 Rx

Great job today everyone!

Tuesday, March 25, 2014

3.25.14 Bo Knows

WOD: Bo Knows

Skill: Front Squats 10,5,5,5,3,3,1,1

13 Min AMRAP
30 Russian KB Swings (24kg/16kg)
30 Burpees

Breathe and stay moving! Short, quick, and powerful hip thrusts to move that kettle bell.


Danielle with a 165# PR
Jason G. front squatting 335#
Congrats to all the front squat PR's!

Carmen - 202 Reps 10kg
Rich V. - 246 Rx
Vanessa - 225 Rx
Ronak - 225 Rx
Maira - 102 Mod
Taylor - 161 Mod
Kody - 251 
Kenia - 160 Rx
Adam D. - 90 Rx
Jessica He. - 184 12kg
Marika - 159 12kg
Tammy - 160 10kg
Chase - 180 18kg
Ana - 176 Rx
Jason R. - 150 20kg
Charise - 207 Rx
Roheet - 172 20kg
Jesse - 120 10kg
Steve V. - 225 20kg
Josue - 195 12kg
Fernando D. - 255 Rx
Jon C. - -- Mod
Dennis - -- Mod
Tom S. - 188 Rx
Anthony -  -- Mod
Robert - 200 Rx
Ruben - 288 20kg
Angie - 180 Rx
Tyler R. - -- Mod
Joe - 252 Rx
Nicole - 9:53 Doctor 65#
Danielle - 163 Rx
Elisa - 223 Rx
Jason G. - 213 Rx
Jen D. - 155 14kg
Tyler M. - 161 Rx
Cara - 159 12kg
Joobin - 243 20kg
Patricia - 192 8kg
Mark B. - 196 Rx
Stephanie - 255 Mod
Brenda D. - 210 Rx
Melissa - 175 10kg
Yajaida - 120 12kg
Lindsay D. - 165 10kg
Becca - 211 12kg
Rich E. - 240 24kg
Rick - 150 16kg
Brenda H. - 171 12kg
Tim - 219 20kg
Kaela - 180 Rx
Subhi - 185 Rx
Amarjit - 150 20kg
Jenifer - 200 10kg
Jordan - -- Mod
Jacqueline - 180 10kg
Fernando M. - 207 20kg
Nick Bre. - 233 Rx

Don't forget to RSVP for our 1 year celebration on April 5th! (Last blog post!)

Myo's 1 Year Celebration

 http://img1.wikia.nocookie.net/__cb20130506113002/vampirediaries/images/5/5d/Bbt_celebration-gif_medium.gif

There are so many people to thank I don't know where to start.  It's been an awesome year.  We've seen a lot of transformations over the year and couldn't be more proud of how hard everyone has worked.  Let's keep the momentum going in 2014 and make year two even more memorable!

Please join us on Saturday, April 5th from 11am-1pm for a free BBQ at Myo.

Later in the evening we have a portion of the upstairs patio at the Sonoma Chicken Coop (Campbell) reserved at 7pm- ?. Please RSVP to this event by leaving your name in the comments below.

BBQ is on Myo, food and drinks in Campbell are to be purchased individually.

We hope all members can attend at least one of the events!  Please let us know if you have any questions or concerns.

We welcome any feedback and you can email us with any suggestions or requests at any time.  (eric@myoperformance.com) (blane@myoperformance.com) (taylor@myoperformance.com)

One of the first days we got the keys...



CrossFit Journal: Success and the Bull's Eye

Success and the Bull's Eye

Check out this article featured in the CrossFit Journal written by Jon Friedman that discusses CrossFit and the media.  Jon discusses the popularity of CrossFit and the reasons he believes there is a negative light shone on CrossFit.

Monday, March 24, 2014

3.24.14 The Doctor

WOD: The Doctor (Happy Birthday Nick Z.!)

Skill: Push Ups - Strict as you can 4x10 or weighted 3x10

3 Rounds for time.
25 Double Unders
15 Power Cleans (135#/73#)
10 Strict Pull Ups

Lets try and not flare out the elbows too much during the push up. Hips should rise with the shoulders to avoid the dreaded 'worm.' We know it's tough but we're trying to make you better at them!  Hang in there!  Here is a video of Kelly Starrett reviewing the push up with Dan Bailey and Rich Froning.


Oscar - 11:17 75#
Regina - 11:24 63#
Lindsay Z. - 9:55 73#
Nick Z. - 14:11 135#
Kody - 19:40 Rx
Taylor - 16:04 Rx
Kenia - 15:12 63#
Abby - 7:45 63#
Amy - 12:22 43#
Chris T. - 20:21 95#
Kristine - 13:24 53#
Monike - 12:56 53#
Mike T. - 13:17 75#
Roheet - 18:46 95#
Eric Sr. - 19:23 95#
Tom S. - 18:16 Rx
Fernando D. - 11:41 Rx
Jen D. - 11:48 73#
Tara - 8:14 73#
Guillaume - SPT
Greyson - SPT

Anthony - --Mod
Jordan - -- Mod
Ruben - 9:33 Rx
Joe - 8:38 Rx
Tyler R. - 9:03 135#
Jason G. - 11:00 Rx
Angie - 9:52 43#
Melissa - 14:44 38#
Cara - 11:55 43#
Jason R. - 13:38 85#
Danny - -- Mod
Jovany - 14:49 65#
Cross - SPT
Steve P. - 10:46 75#
Brenda H. - 8:57 43#
Joobin - 10:56 Rx
Bobs - 25:40 Rx
Bob - -- Mod
Maira - 8:04 Mod
Robert - 11:55 Rx
Yvonne - 8:43 63#
Natalie - 8:28 35#
David B. - 12:02 Rx
Delilah - 11:33 53#
Martin - 9:23 95#
Nicole B. - 8:00 15#
Jesse - 9:49 45#
Kyle - 15:32 Rx
Jacqueline - 9:15 53#
Lindsay D. - 9:32 33#
Osh - 14:15 65#
Dennis - 9:16 Rx
Tyler M. - 13:10 115#
Charise - 9:44 73#
Jason T. - -- Mod
Mark B. - 12:55 Rx
Kaela - 11:47 73#
Tim - 11:52 Rx
Subhi - 13:05 115#
Jessica Hg. - 11:16 Mod
Merlina - 13:41 53#
Ronak - 9:46 63#
Fernando M. - 17:18 95#

Sunday, March 23, 2014

3.23.14 Sunday Funday 23

WOD: Sunday Funday 23

Skill: 4 Power Snatches @ 75%. 6 min EMOM

Buy in: 40 Over the Plate Push Ups
3 Rounds:
15 Over the Box Jumps (24"/18")
20 Renegade Rows (30#/15#)

15 KB Deficit Dead lifts (28kg/16kg)
Buy out: 75m OH Plate Walk (45#/25#)

This is speed...
Kendrick Farris Snatching 140kg/308lbs x 5

Eva - 13:26
Leslie - 13:04 Rx
Osh - 16:05 20#
Maira - 12:18 Mod
Adam D. - 175 14.4Rx
Rich E. - 13:46 Rx