3.30.13 Grand Opening!

Thank you to everyone that made it to our Grand Opening workout and BBQ.  It was great seeing everyone and we are so thankful for all the support as we begin our journey.  Special thank you to Nick Zimmer for preparing all the food and to my brother, Brian, for helping with the pictures. 

We are so excited to see some of the transformations that are already taking place! 

WOD: The Grand Slam!

4 Rounds for time
10 Turkish Get Ups
30 Double Unders or 90 Singles
15 Pull Ups w/ Kip
20 Bar Burpees
45 Sec. Handstand hold

Sean O. - 22:17
Brock - 26:33
Jenn - 25:21
Jenna - 21:19
Zach - 30:36
Mike - 33:24
Nicole - 24:38
Danielle - 28:17
Luc - 24:43
Rich - 27:02
Elisa - 22:42
Reggie - 33:42
Jeff - 43:23
Greg - 29:52
Will - 29:30
Gina - 25:45
Fernando 23:29
Stephanie - 24:33
Sean L. - 31:32

Congrats to Jenna S. for winning the prize for fastest time of 21:19!  This was our largest class to date and everyone did awesome!  Welcome Sean, Gina, Brock, Mike, and Jenn to the Myo family!

From all of us at Myo, we are thankful to be working with such a great community. Your energy, commitment, and desire to GET BETTER EVERYDAY makes working with you a pleasure. 

We look forward to our next gathering and workout!

3.29.13 Bernie

WOD: The Bernie

20 Tire Flips / Med Ball Slams

3 Rounds (30-20-10)
Push Ups w/ Knee Raise
Hanging High Pull
Med Ball Hand Off (Hands to Feet)

20 Tire Flips / Med Ball Slams

Rich - 14:57
Casey - 20:01
Tom S. - 24:51
Jeff - 24:41
Abby - 16:22
Cara - 14:47
Jenna - 14:13
Jennifer - 17:05
Sean O. - 12:59
Natalie - 16:43
Fernando - 13:09

3.28.13 The Benjamins

WOD: The Benjamins

1 Round for time
100 x Kettlebell Swings
100 x 1 Arm Push Press
100 x Plank Reach & Rotate
100 x Lunges

We also had Jenna and Fernando do the 13.4 Open workout ...

7 Min AMRAP
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
increasing by 3 reps until time is up...

and afterwards they did a condensed version of "The Benjamins." (75KB Swings, 76 Plank Reach & Rotate, 75 Sit Ups)

A few pics from today's sessions...

Nick - 19:38
Lindsay - 13:17
Jeff - 25:26
Jenna - 7:00(49 Reps)/7:50
Fernando - 7:00(50 Reps)/8:59
Mark - 35:15
David - 41:09
Elisa - 16:02
Stephanie - 18:18
Helma - 20:45

We look forward to seeing everyone tomorrow at our Grand Opening!  Come in at 9:30am for an epic workout!

3.27.13 Freak

WOD: The Freak

3 Rounds for time
3 Laps w/ Med Ball or 500m Row
8 Snatches
10 Chest to Bar
20 Lunging Rows w/ Dumbbell 
25 Box Jumps to Drop Squat
30 Rotating Med Ball Sit Ups

Lindsay Z. - 30:27
Richard - 29:32
Tom S. - 34:10
Abby - 28:49
Tom D. - 28:27
Fernando - 22:45
Sean - 23:15
Will - 28:45
Gina - 34:31
Cara - 34:39
Elisa - 34:01
Danielle - 35:38
David - 44:08
Al - 31:49
Natalie - 35:50
Lindsay D. - 35:50
Marika - 34:53
Melissa - 35:23

Tough one today!  Way to push through it!

3.26.13 Welcome Back!

WOD: Welcome Back!

3 Rounds for time
20 x Back Squat
20 x Moving Push Ups
20 x Knees to Elbows
20 x Side Plank Snatch (10 per arm)
20 x 1 Leg Dead lift (10 per leg)
20 x Box Dips

Linday Z. - 21:54
Nick - 37:35
Jenna - 29:26
Sean - 19:44
Eric - 25:58
Brian - 25:01
Taylor - 24:29
Tom - 24:25
Greg - 29:22
Stephanie - 25:58
Mark - 32:20
Gina - 27:40
Shannan - 28:42
Danielle - 25:59
Elisa - 20:25
Mike - 20:12

Excellent work today!  Thank you to Gina and Shannan for stopping by, way to finish!  Welcome Mark and Tom to the Myo family!  Keep up the great work everyone!

3.25.13 Nate

WOD: Nate (Mod)

20 Min AMRAP
4 Muscle Ups (Burpee Pull-Ups)
6 Handstand Push Ups (HSPU's on Box)
10 KB Swings (Full Crescent)
15 Wall Balls

^ That's Right! ^

Rich - 5 Rds

Tom - 4 Rds

Jeff - 3.5 Rds

Abby - 5.5 Rds

Jenna - 6.5 Rds

Brian - 4 Rds

Eric - 4 Rds

Tom D. - 5 Rds

Greg - 4 Rds

Stephanie - 7 Rds

Lindsay D. - 7 Rds

Cara - 7 Rds

Mark - 4 Rds

David - 3 Rds

Al - 5 Rds

Lindsay Z. - 8.5 Rds

Nick - 5.5 Rds

 Great turnout today!  Keep up the great work!

3.23.13 Charge!

A special thank you to Greg, Gina, and Will from CrossFit Cadence in Los Gatos for stopping by and saying hello!  They killed the WOD and still had plenty left in the tank to celebrate Gina's birthday.  Happy Birthday Gina!  Hope to see you back here for our Grand Opening next Saturday!

WOD:  Charge!

Reps - 21, 15, 9
100 Jumprope (each round)
Thrusters
Bar Rows
Leg Raise Toe Reach
1 Leg Box Jumps
Push Ups
X-Plank

Lindsay - 18:54
Melissa - 23:25
Marika - 26:09
Kat - 30:04
Stephanie - 19:49
Rich - 20:22
Sean - 19:59
Jeff - 32:24

WOD: Charge! (Open Gym Version)

Reps - 21, 15, 9 
100 Jumprope (each round)
Thrusters
Bar Rows
Toes 2 Bar
Push Ups
X-Planks
   
Will - 17:54
Gina - 19:48
Greg - 18:47

Can You Pass This Test?

During our workouts, you may have heard us say "At the end of the day, you are the only one who knows if you put forth your best effort."  After your workout can you look yourself in the eye and say you gave it your all?  Perhaps after this read you will...

This article written by Mitch Rooney through his Training for Warriors website, talks about how we view ourselves through a mirror and questions that we can ask ourselves at the end of the day. 

Can you pass this test?

3.22.13 Lumberjack 20

WOD: Lumberjack 20

20 Deadlifts (225#/115#)
400m Run
20 KB Swing (70#/35#)
400m Run
20 OH Squat (95#/65#)
400m Run
20 Burpees
400 m Run
20 Pull Ups
400m Run
20 Box Jumps (24")
400 m Run
20 Squat Cleans (115#)
400 m Run

Jenna - 26.35
Richard - 30.58
Abby - 35.25

WOD: Gone in 60 Seconds

1 Minute AMRAP/ 5 Rounds/ 1 Minute Rest
Deadlifts
Ring Dips
Med Ball Side Throws
1 Arm KB High Pulls
Sit up, Stand ups

Completed:
Sean
Fernando
Natalie

3.21.13 Rockin' Row

WOD: Rockin' Row

30 Min AMRAP
50 OH Squats
1000m Row
40 Band Push Up to Knee Tuck
750m Row
30 Wood Chop Lunges
500m Row
20 Inch Worms

 


Sean - 1.2 Rounds
Fernando - 1.3 Rounds
Stephanie - 1 Round
Mark - 1 Round
Lindsay - 1 Round
Greg - 1.2 Rounds
Lindsay Z. - 1.5 Mile run @6:30am, Comm. Hill Stairs x 3 (w/Reverse Lunges, Toe Touches, Sprints, Leg Lifts, BW Squats)

3.20.13 Filthy Forty

WOD: Filthy 40 (squared)

2 Rounds for time
40 Box Jumps (24")
40 Kettlebell Swings (1/2 pood)
40 Sit Ups w/ Med Ball (10/16#)
40 Push Presses (45/95#)
40 Burpees

 


Lindsay Z. - 29.39
Nick - 35.55
Natalie - 28.03
Sean - 22.56
Fernando - 21.57
Eric - 29.46 (40 x 135# DL instead of Burpees)
Brian - 34.35 (40 x 135# DL instead of Burpees)
Taylor - 25.03 (40 x Pull Ups instead of Burpees)
David - 63.10
Mark - 35.30
Stephanie - 23.25
Nicole - 22.25
Cara - 32.35
Lindsay D. - 34.17
Bobs - 26.50

We also had Adam Carr in for a pitcher specific workout.  He pitched for the Nationals last year in AAA and we are helping him strengthen his core and lower body strength for his upcoming season in the Atlantic League.  He is throwing a bullpen today, so we scaled his workout down to focus on core activation and range of motion.

Row 1000m @ 25-30 Strokes per Minute
Stretch Quads ,Chest, Hamstrings, Shoulders, Hips

Overhead Squats w/ PVC pipe - 20 Reps x 4 Sets
Kettlebell 1 Arm High Pulls - 15 Reps x 4 Sets
Band Push Ups - 15 Reps x 4 Sets
Lunging KB Wood Chops - 25# 10 Chops each side x 3 Sets
Band Crunches - 20 Reps x 4 Sets
Cobra Holds - 30 Secs. x 4 Sets

Row 500m @ 20-25 Strokes per Minute
Repeat Stretches
Foam Roll

Nice job everyone!  Way to push hard!

Early Baseball Season Injuries

Spring is officially here! That means baseball!  Many college, high school, and professional players  are gearing up for their seasons.  The beginning of the season is extremely important as players are coming back from their off seasons and jumping into baseball specific activities.  According to this study (Epidemiology of MLB Injuries), players are 10.6 times more likely to be injured in April than in September.  Cold weather, too many swings/throws, and improper off-season programming tends to lead to many of these injuries.  A proper training program that focuses on mobility can help better prepare players for the beginning of the season.

Many athletes in high school participate in more than one sport.  Jumping from one sport to another can lead to improper throwing or swing mechanics because their body has not been conditioned to taking hundreds of swings or long toss for pitchers.  

We want to engage our athletes in a rigorous training program, but also want to refine the sport specific movements like starting a throwing program in November, soft toss/tee work in December, and footwork/defensive focus in January.  Mixing these baseball specific movements along with weight and mobility training will help keep athletes healthy through out the length of the season.

Good luck this year!  Train hard and stay healthy! "Get better everyday!"

3.19.13 Sumo Style

WOD: Sumo Style

Static Stretch
Active Stretch

3 Rounds for time
20 Sumo Dead lift High Pulls
100 Jump rope
20 Suitcases (Hands to Toes)
1 Min/20 Ft. Handstand Hold/Walk
30 Triceps Plank Up Downs

Warm Down

Richard - 25:23
Fernando - 18:27
Sean - 19:49
Lindsay - 20:22
Nick - 31:33
Greg - 31:43
Elisa - 23:52
Danielle - 28:43

Nice job tonight everyone!  See you tomorrow!

3.18.13 Chelsea

WOD: Chelsea (Modified)

 5x5 Front Squat

Every minute on the minute for 20 rounds:
15 Air Squats
10 Push Ups
5 Pull Ups  

Rounds posted above.  Great work everyone!  The Air Squats should help open up range of motion and help alleviate any tightness in the knees and lower back.  Be sure to stretch!

Mobility / Range of Motion

Here is an excellent article on mobility from Kelly Starrett, who is a Doctor of Physical Therapy, and author of MobilityWOD.com.  This article goes over a few different exercises that help with increasing overall range of motion.  Check out his blog too as he has many great videos and articles that aim to improve movement/performance problems.

6 Exercises for Maximum Mobility 

3.16.13 Ringer

WOD: The Ringer

Two Rounds for time...
2 Laps
20 Ring Rows (using 1 ring)
30 Med. Ball Over the Shoulder
40 Spider Crawls
100 Ladders (2 in/2 out)
150 Jump rope
100 Mtn Climbers
40 Sec. Bar Hang
30 Side Plank Hip Raises
20 Plyo Box Dips
2 Laps    

Fernando - 24.40
Stephanie - 28.33
Nicole - 26.59
Cara - 32.44
Adam - 27.47


Great work today!  We had Nick and Taylor work on snatch and clean technique during our Open Gym time starting at 11:00am.  Last night we had Greg, Al, and a few others in for some extra work on a Friday night.  Keep it up and get a little better each day.
 

3.15.13 Flip'n Friday!

WOD: Flip'n Friday!

4 Rounds for time
10 or 20 Tire Flips
20 Push Ups
20 Wall Balls
20 KB Swings (2 pood)

Lindsay - 32.12
Nick - 44.51
Taylor -  37.30
Fernando - 20.59
Eric - 26.18
Natalie - 28.57
Brian - 27.40



Enjoy the weekend and stop by tomorrow morning for a workout!!  Great work this week!

Myo Sunrise this morning...