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

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

RSVP for Myo's 1 Year Anniversary party here!

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#

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

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

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!

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

 

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.

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#

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