8.11.19

6.1.19

10.11.17

Skill: Strict Toe to Bar - 5 EMOM for 8 Mins

12 MIN EMOM
1.) 15 Box Overs
2.) 30 Russian Twists
3.) 15 Cal Row
4.) 30 Crunches

Katie V. - 9
Travis - 12
Yajaira - 12
Carmen C. - 12
AJ - Mod
Casey - 12
Chi - 12
Joel - 10
Sayed - 9
Christian - 12
Jenifer - 9
Grant - Mod
Karthik - 12
Claudette - 9
Robert Mu. - 12
Maira - 12
Padmini - 9
Arun - 10
Lauren - MBC
Tom T. - 12
Darlene - 9
Gaylene - 12
Eric Sr. - 9
Sean K. - 12
Gina - 12
Tara - mod
Brenda D. - 12
Dan - 12
Quang - 12
Megan - Mod
Madison - TC
Tom S. - 12
Steve R. - 12
Joe - 12
Vanessa - 12
Jewell - 12
Ariel - 12
Brenda D. - 12
Evelyn - 12
Kim - 12
Chris D. - 12
Tharun - 12
Shruti - 12
Athanasios - 12
Leslie - 12
Melina - 12
Tony - MBC
Rich - 12
Tim - 12 
Miguel - 12
Matt So. - 12
Jacque - 12
Hoangdan - 12
Gabby - 12
Joseph - 12
Atul - 12
Vipsy - 12
Kristine - MBC

OLY
- Snatch + OHS
- High Hang Cleans
- Deadlifts

Carlos
Athanasios
Melina
Odeh
Irish
Joobin
Dom
Carmen M. 
Jacque

9.13.13 Baron

WOD: Baron

Skill: Push Press / S.D.H.P.

E.M.O.T.M. - 15 mins
3 H.S.P.U's
5 Dead lifts (185#/135#)
9 Plate Crunches (45#/25#)

Tip of the Day: Be sure to set your bottom position before your first pull on the dead lift.  If we are not set to lift, you will likely default in to a bad position and it is impossible to regain proper form mid-lift.  Set up and maintaining position are key!

Good back positions!

Abby - 15 Rounds 135#
Lindsay Z. - 15 Rds 103#
Fernando D. - 15 Rds Rx
Chris B. - 15 Rds 75#
Fernando M. - 15 Rds Rx
Danny - 15 Rds Rx
Orlando - 15 Rds 75#
OJ - 15 Rds 95#
Nicole H. - 15 Rds 123#
Marika - 15 Rds 63#
Edwin - 15 Rds 65#
Brandon - 15 Rds 135#
Tom S. - 15 Rds Rx
Anthony - 14 Rds 65#
Angela - 15 Rds 63#
Keri - 15 Rds 73#
Jenn - 15 Rds Mod
Jennifer P. - 15 Rds Mod
Cara - 15 Rds 53#
Mike - 15 Rds 95#
Sean O. - 15 Rds
 

8.17.13 Bobby

WOD: Bobby 

Skill:  KB Swings 3x5 / Double Squat Wall Balls

Every minute on the minute for 17 mins.
5 KB Swings (1.5/1 pood)
6 Double Squat Wall Balls (20#/12#)
7 Crunches w/ Med Ball (20#/12#) 

Tip of the Day: Work out those face muscles, smile more.  Enjoy the weekend!

  

8:00am WOD at Discover Chiropractic in Santa Clara... 

AMRAP in 15 Mins / 1 Min Each

Triceps Up-Downs

Stay Low Lunges

X-Fit Push Ups

Jump Rope

Rest

Eddie - 18kg/16#
Lindsay Z. - 16/10
John - 12/10
Orlando - 12/10
Heather - 12/10
Corretta - 14/10
Jason G. - Rx
Danny - Rx
Subhi - 12/16
Tyler - 18/16
Monike - 12/10
Vanessa Ce. - 14/12
Yvonne - 16/12
Cindy - 16/12
Eric D. - 12/10
Tara - 16/12
Nicole H. - 18/12
Nikhil - 8/10
Marika - 12/10

5.17.13 Frank

WOD: The Frank

Skill: Dead lift 8x4

4 Rounds for time.
10 Dead lift (185#/65#)
20 Weighted Crunches (45#/25#)
15 Med Ball Slams (16#/10#)
30 Double Unders

Tip of the Day: Eat 4-8oz. everyday to grow muscle.  Fish, chicken, turkey, and lean red meats should be included 2x daily in your nutrition.

Abby - 13:26 Rx+ (75#)
Jeff - 12:46
Rich - 10:56 Rx
Lindsay Z. - 10:08 Rx
Nick - 12:05 Rx
Kenia - 11:25
Corretta - 10:44 Rx
Vanessa - 13:19
Sergio - 14:13
Elisa - 13:25 Rx+ (145#)
Tom S. - 14:36
Jenn - 9:45 Rx
Jenna - 9:20 Rx+ (115#)
Tim - 10:05
Kaela - 9:55

4.25.13 Nanny

WOD: The Nanny

Skills:  Clean & Jerk

15 Min AMRAP
4 Clean & Jerk
15 Crunches
50 Jumprope

Tip of the Day:  Go at your own pace!  Find your own intensity. Start light, build your foundation of strength and range of motion.  Worry not about others in the class as they are likely at different levels of fitness.  Find what works for you and increase your own output!

Rich - 7 Rounds @ 165# + 15 JR (547 Reps)
Lindsay Z. - 9 Rounds @ 55# + 4 C&J (625 Reps)
Jeff - 7 Rounds @ 35# (483 Reps)
Fernando - 12 Rounds @ 75# + 2 Crunches (834 Reps)
Jason - 12 Rounds @ 45# + 4 C&J (832 Reps)
Kyle M. - 6 Rounds @ 135# (414 Reps)
Brian N. - 8 Rounds @ 115# (552 Reps)
Sean L. - 8 Rounds @ 75# + 4 C&J (536 Reps)
Tom'D. - 11 Rounds @ 115# + 13 Crunches (778 Reps)
Ronak - 11 Rounds @ 35# + 4 C&J (763 Reps)
Nicole - 11 Rounds @ 35# + 14 Crunches (777 Reps)
Brian P. - 10 Rounds @ 45# + 4 C&J (694 Reps)
Lindsay D. - 8 Rounds @ 25# + 15 Crunches (571 Reps)
Sean O. - 12 Rounds @ 85# + 15 Crunches (847 Reps)
Kaela - 8 Rounds @ 15# + 10 Crunches (566 Reps)
Tim - 10 Rounds @ 65# + 11 JR (720 Reps)
Kyle P. - 9 Rounds @ 65# + 11 Crunches (636 Reps)

Great work with the clean & jerk today!  Thank you to Kaela, Tim, and Kyle P. for coming in, you guys killed the WOD for first timers!

4.12.13 The Dude

WOD: The Dude

4 Rounds for time
10 Cleans (135#/65#)
20 Push Ups
30 Box Jumps
40 Side Crunches
50 Jump Rope Double Unders or 150 Singles

Tip of the Day:  "A journey of 1000 miles begins with 1 step."  Be patient with learning your technique and you will find progress comes much easier!

Richard - 27:15, 135#
Tom S. - 34:20, 85#
Abby - 31:02, 65#
Tom D. - 23:28, 115#
Jenna - 23:51, 95#
Jenn - 31:35, 35#
Sean - 22:21, 105#
Kyle - 27:41, 45#
Ronak - 21:46 (3 Rds), 35#
Brock - 24:40, 45#
Brandy - 16:17 (3Rds), 15#
Gina F. - 23:23, 45#
Danielle - 23:21, 35#
Taylor - 21:21, 135#
Greg - 19:59 (2 Rds), 135#
    

Great job this morning!  Enjoy the weekend and feel free to come by tomorrow morning for a work out at 7, 8, 9, or 10am!

4.3.13 Time Runner

WOD: The Time Runner

18 Minute AMRAP
15 Kettlebell Swings (American/Full Crescent) - 2 Pood for Men, 1 Pood for Women
15 Pull Ups w/ Band
50 1 Leg Jump Ropes (25/25)
20 Side Crunches
2 Laps (Jog)

Tip of the Day: The body does what you tell it.  Force your body to burn calories, not store them!  Drive metabolic activity with frequent small portion meals throughout the day.

Lindsay - 4 Rounds
Tom S. - 3 Rounds
Richard - 4 Rounds
Abby - 3 Rounds
Sean O. - 4+ Rounds
Tom D. - 4 Rounds
Mark - 4 Rounds
Nick - 3 Rounds
Gina T. - 3+ Rounds
Gina F. - 4+ Rounds
Danielle - 4 Rounds
Francis - 4 Rounds
David - 3 Rounds
Luc - 2+ Rounds
Jenna - 4+ Rounds
Al - 4+ Rounds
Brian - 4 Rounds

The Pull Ups were tough but everyone fought through them! Nice job today!  

If you are interested in learning more about our programs, please feel free to stop in for two complementary workouts! Our class schedule is as follows...

M-Th - 6:30, 7:30, 8:30, & 9:30am // 5:30, 6:30, 7:30pm
F - 6:30, 7:30, 8:30, & 9:30am
Sat - 7, 8, 9, & 10am (Every other Saturday we will offer complementary skills seminars to practice technical movements)
We offer Open Gym time for our members from 3:00 - 5:00pm Monday through Friday.

Come by and check out what Myo is all about!