8.13.12 7M

WOD: 7M

Skill: Back Squats 3-3-3-2-2 85% / Power Clean 3-3-3 85% / Bent Over Row 3-3-3 90%

7 Minutes of Jump Rope
30 Secs On / 30 Secs Off

Tip of the Day: When performing back squats focus on driving the knees outward during your descending phase.  This will prevent your knees from buckling inward and improve your pushing position out of 'the hole' on your way up.

Name - Squat / Clean
Rich - 315 / 235
Danny - 270 / 185
Lindsay Z. - 103 / 83
Fernando M. - 275 / 65
Ben - 225 / 205
Corretta - 143 / 73
Spice - 275 / 135
Vanessa Ch. - 85 /63
Chris M. - 75 / 55
Nick M. - 75 / 55
Chris B. - 155 / 115
Tara - 115 / 83
Adam D. - 225 / 95
Brandon - 225 / 155
Heather - 108 / 63
Fernando D. - 275 / 175
Sean O. - 225 / --
Tom D. - 225 / 165
Travis - 195 / 135
Joe - 265 / 105
Tom S. - 255 / 165
Merrissa - 35 / 25
Nicole H. - 143 / 93
Stephanie - 123 / --
Mark - 280 / 195
Mitch - 105 / 145
Tim - 245 / 185
Cara - 98 / 63
Cindy - 133 / 73
Yvonne - 143 / 83
Vanessa Ce. - 148 / 78
Rick - 210 / 95
Jason G. - 225 / 175
Kaela - 133 / 98
Emily - 55 / 45
Marika - 55 / 55
Ronak - 123 / 63
Jamie - 100 / 45
Tyler - 195 / 105
Kyle - 205 / 155
Jessica - 125 / --
Sharon - 133 / 83

Excellent job today with the strength day!

7.19.20 Titan

WOD: Titan

Skill: Bar Rows 2x7 / Tire Flips 3x3 / Rope Climbs x 3 

12 Min AMRAP
20 Bar Rows
6 Tire Flips
2 Rope Climbs

Tip of the Day: Set an alarm on your phone or watch to remind you to eat a small portion every two hours.

Chris - 87 Reps
Kyle - 104
Rich - 122 Rx
Sarah - 122
Oscar - 109
Tyler - 120 
Lindsay Z. - 165
Nicole H. - 162
Vanessa Ch. - 120
Lily - 94
Monike - 112
Marika - 112
Victoria - 120
Brian N. - 110 Rx
Roheet - 163
Sharon - 120
Elisa - 120
Tara - 98 Rx
Cara - 134
Tom S. - 97 Rx
Eric Sr. - 160
Jennifer P. - 88
Tim - 126 Rx
Jenn - 149
Jenna - 144
Mark - 104 Rx

Soccer Team Training

Eat well over the weekend!

6.11.13 Karabel

WOD: The Karabel (Mod)

Skill:  Power Snatch / Renegade Row

10 Rounds for time.

6 Snatches (115#/65#)
16 Renegade Rows (20-30#/5-20#)

Post WOD (Optional) - 100 Double Unders

Tip of the Day: Don't cherry pick your WOD's or days.  Come in and challenge your weaknesses!

Vanessa Ce. (HBD!) - 13:56
Tom S. - 23:34
Abby - 19:57 Rx
Bryce 14:22 (Mod)
Vanessa Ch. - 14:15
Sergio - 13:48
Nicole H. - 13:12
Kenia - 14:20
Jake - 14:30
Angie - 9:47
Monike - 12:56
Jason P. - 13:09 (8Rds)
Miles - 13:06
Jenna - 11:57 Rx
Fernando - 11:49
Austin - 12:29
Mark - 29:52
Roheet - 19:04 (Mod)
Brian - 17:18
Jessyka - 11:47
Judith - 10:40
Brian P. - 14:09
Tom D. - 13:39
Jones - 13:43
Sean L. - 15:02
Lindsay Z. - 9:46
Cara - 14:34
Mitch - 14:19
Rozie - 13:32
Travis - 16:59
Ronak - 9:45
Cindy - 8:53
Stephanie - 13:35
Elisa - 10:05 Rx
Amy - 10:57
Victoria - 10:53
Yvonne - 13:04
Jeff - 12:42
Kyle - 14:55
Nicole D. - 12:02
Jason G. - 16:17 Rx
Justen - 14:09
Nick B. - 16:14

Nice job!

5.29.13 Hold Fast

WOD: "Hold Fast" Clean Ladder to 1 Rep Max

Skill: Cleans 3x8 - Focusing on foot position, grip position, dead lift, Pull 1, Pull 2, and Rack.
Max Pull Ups unbroken or Holds for as long as you can!

4 Rounds for time
20 Bar Rows
20 Side Plank Reaches (10 per side)
20 One Arm KB High Pulls (20kg/12kg) (10 per side)

Tip of the day: What you eat is more important then what you lift.  Put as much energy into your nutrition as you do into your work outs to maximize results.

Abby - 113#/1 PU/7:55 Rx
Rich - 205#/28 PU/8:26 Rx
Jeff - 7 PU/11:10
Bryce - 7 PU/13:20
Jenn - 88#/1 PU/8:50 Rx
Sergio - 10 PU/9:36 Rx
Vanessa - 10:29 
Jessyka - 9:53
Kenia - 11:48
Amy - 11:06
Victoria - 11:20
Tim - 175#/8:20
Corretta - 11:04
Kendal - 11 Sec Hold/11:43
Marika - 45 Sec Hold/11:29
Matt - 8 PU
Vanessa Ce. - 2 min Hold/ 10:51
Eric Sr. - 12 PU/13:33
Fernando - 155#/7:18 Rx
Natalie - 45#/9:36
Jake - 13:12
Briann - 13:45
Angie - 14:00
Nicole H. - 63#/1 PU/11:31 Rx
Stephanie - 53#/1 PU/12:50 Rx
Mark - 195#/15 PU/11:30 Rx
Tom D. - 185#/15 PU/8:34 Rx
Mitch - 115#/14 PU/11:39 Rx
Sean O. - 160#/6:57 Rx
Judith - 10:15 (3 Rds)
Justen - 10 PU/7:25 Rx
Nicole D. - 7:58
Jason P. - 85#/20 PU/6:32
Yvonne - 63#/38 Sec Hold/8:59
Cindy - 25#/2:07 Hold/6:47
Lindsay Z. - 83#/23 Sec Hold/6:19
Nick - 275#/1 PU/ 8:10 Rx
Jason G. - 185#/21 PU/7:02 Rx
Miles - 14 PU/7:59

Excellent job today!  Keep up the consistency this week!

5.16.13 Pandora

WOD: Pandora (Mod)

Skill: Cleans 6x5

3 Rounds: 21, 15, 9
X-Fit Push Ups
1 Ring Rows
Hang or Power Clean (135#/75#)
KB Swings (2 pood/1 pood)

Tip of the Day: Lose your week spot.  If you don't like an exercise start doing more of it.  You're likely not a fan because you struggle with it.  Practice and improve!

Rich - 8:39 Rx
Lindsay Z. - 8:02
Kyle - 11:52
Jeff - 12:52
Kenia - 11:56
Amy - 11:26
Corretta - 10:09
Tim - 9:32
Fernando - 7:56
Natalie - 8:18
Ronak - 8:43
Lindsay D. - 9:24
Nicole - 9:20
Stephanie - 11:10
Mark - 22:25 Rx
Brock - 15:45
Sean L. - 17:10
Elisa - 10:17
Sean O. - 8:12
Vanessa - 10:14
Bob - 9:07 Bx
Jason P. - 9:24
Amir - 6:16
Jason G. - 6:37
Kaela - 8:25

Nice job today!  Rest up and stretch!

5.10.13 Sprinter

WOD: The Sprinter

Skill: Double Unders

16 Min AMRAP (Rounds)
30 Double Unders 3:1=90 Singles
20 KB Swings 2pood/1pood (Half Crescent)
15 Lunging DB Rows (30#/15#)
15 Toes to Bar

Tip of the Day:  To ensure weight loss, manage your calories in and calories out.  You must burn more than you take in.  This creates a calorie deficit promoting BF% reduction.

Abby - 3 Rounds + 30 Rx+
Kenia - 4 Rounds + 31
Tom'D. - 4 Rounds Rx
Tony - 3 Rounds
Sean O. - 4 Rounds + 45
Vanessa - 4 Rounds + 20
Sergio - 4 Rounds + 37
Amy - 2 Rounds + 48
Jenn - 4 Rounds + 47
Jenna - 4 Rounds + 30 Rx
Tom S. - 3 Rounds + 2
Nicole - 4 Rounds + 78
Sean L. - 3 Rounds +72
Ed -  3 Rounds + 40

Have a great weekend!

5.3.13 Morrison

WOD:  Morrison (Mod)

Reps: 50, 40, 30, 20, 10
Wall Balls (16#/10-12#)
Bar Rows
KB Swings (20kg/12kg)

Tip of the day: "I'm not telling you it's going to be easy, I'm telling you it's going to be worth it." - Art Williams

Many CrossFit workouts are named after fallen U.S. soldiers.  They are called the "hero WOD's."  Find out more about Morrison below... 

More on Morrison

Tom'D. - 23:49 Rx
Lindsay Z. - 18:37 Rx
Abby - 35:37 Rx
Tom S. - 30:22 Rx
Sean O. - 18:33 Rx
Eric Sr. - 34:29
Jason G. - 21:36 Rx

Have a great weekend!

4.24.13 Rebound

WOD: The Rebound!

6 Rounds for time
12 KB Swings (2 pood/1 pood)
Run 1 Lap
18 Hand to Elbow Planks
36 Bent Over Rows (30-60#, 5-25#)

Tip of the Day:  Every day ask yourself how you will make your life healthier.  It can be as easy as drinking more water or parking further away from your destination.  It is all about habits, work daily to develop good routines to fight bad habits.

Rich - 16:44 Rx
Danielle - 18:37 Rx
Elisa - 16:19 Rx+
Kenia - 21:49
Lindsay Z. - 17:04 Rx
Jenn - 19:50 Rx
Fernando - 16:18 Rx
Taylor - 19:01 Rx
Brock - 19:20
Ronak - 12:37 Rx
Nicole - 13:05 Rx
Jeff - 26:34
Jason - 17:14
Bob - 20:36
Sean O. - 15:06 Rx
David - 37:31
Marika - 23:18
Kendal - 24:53
Devon - 22:29

4.19.13 Golden Clipper

WOD: The Golden Clipper

One time through for time...

Ring Rows  Back Squats  Toes to Bar
       21                 6                    3
       18                 6                    6
       15                 6                    9
       12                 6                   12
        9                  6                   15
        6                  6                   18
        3                  6                   21


Tip of the Day: If losing body fat is your goal, incorporate an extra 30 minutes of light cardio daily into your current program.  Going for a walk, run, or swim will add an additional 3.5 hours of calorie burn to your week.

Rich - 22:12 Rx
Tom S. - 25:02
Jeff - 19:09
Abby - 14:07
Jenna - 18:20 Rx (115#)
Jenn - 19:11
Tom'D - 20:31
Jason - 15:36
Gina F. - 16:28
Eric - 23:30 Rx (135# Cleans)
Brian N. - 25:28 Rx (135# Cleans)
Mark - 30:20 Rx

Enjoy the weekend!!

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!

3.23.13 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

3.12.13 Myo Gone Bad

WOD: Myo Gone Bad

50 Overhead Squats
AMRAP 1 min/3 rounds
Box Jumps
Body Weight Rows
Russian Twists
Jump Rope
Ring Dips

Richard - 422 reps or 28.1 reps per minute
Tom - 589 reps or 39.3 reps per minute
Sean - 505 reps or 33.7 reps per minute
Greg - 360 reps or 24 reps per minute
BC - 666 reps or 44.4 reps per minute
Elisa - 469 reps or 31.2 reps per minute
Mike - 464 reps or 30.9 reps per minute
Nick - 319 reps or 21.3 reps per minute
David - 248 reps or 16.5 reps per minute

Great work on our first AMRAP!  We'll work on getting better everyday and get those numbers up for next time!