CROSSFIT UNLIMITED Milpitas

Megan's Buddy

Megan's buddy Ces loaded up for a big pull!

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At age 30 I've been involved with the fitness industry for most of my adult life. I've seen fitness fads come and go many times. Each time something catches fire in the gym every trainer seems to jump all over it as the best thing since sliced bread. Some of them stick and others fade away. When I found CrossFit and went to my first level 1 certification I learned a ton of information. Two points really stuck out to me. You've probably seen them written on the whiteboard.

The goal - Increase work capacity

The prescription - Constantly varied functional movements executed at high intensity

CrossFit's commitment is to increasing overall work capacity. This means that if an affiliate or individual comes up with a more effective and efficient way to reach this goal CrossFit will change the prescription. This fact sold me on CF not being just another fitness fad.

With the games comes a way for the world to display their program and bring new training concepts to the world of CrossFit. For instance if an affiliate has a significant number of athletes(say 5) perform well, their programming for those athletes will be evaluated and tested by CrossFit across a large scale. If it's repeatable and proves more effective and efficient at increasing work capacity, CrossFit will implement it.

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**PUMP UP THE WORKSHOP**

We have 5 people registered for the free workshop only 10 days away. My goal is to have 30 participants. Please continue pumping it up. If you can all get just one person registered we will have well over 30 people there.

If you read this post to comments

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WOD 11/11/09

Rest Day

Strength - Back Squat 3-3-3-3-3

Failure Is Good

The first time you are introduced to any physical task there's a good chance you will fail at it. "We fail at the margin of our experiences" is a quote thrown around the crossfit community. Think about the first time you rode a bike. Our goal in training is written right on our shirts...to be "prepared". Prepared for what though? Any physical task. 

Does this mean I can take Mikko(2009 CF Games Champ) and put him in the NFL and he'll be #1 on your fantasy team. Absolutely not. But if he wanted to play a weekend game of flag football for the first time, he'd be able to do the basics(run, jump, throw, etc) and last the whole game. The great thing about failing is that your body adapts so you get a little better the next time. As CrossFit athletes our goal is to meet as many failures as we can in training so we are prepared for real life situations.

This is just a reminder to mix up your training and play sports. I don't care what sport, just get out there and try something new. AJ told me today that he played an organized game of soccer for the first time and had a blast. The great thing about playing a new sport is that the hard work your body is doing is usually disguised by a little thing called fun.

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**Taco Bell Goes Green**

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WOD 11/10/09

"Nancy"

5 rounds for time of:

run 400m
15 Overhead Squats(m95#/65#)

IG And Rory

IG spent the weekend at CrossFit North Santa Cruz for the CrossFit level 1 Cert. Congrats IG!

If you are a crossfitter and have yet to attend one of these certs, I highly recommend it. Even if you have no aspirations of being a trainer it's a great experience. You get to spend 2 full days getting into the whats, whys, and hows of CrossFit. There are many lectures about different topics which include programming, technique, nutrition, fitness, movements, and of course CrossFit. You get coached by some of the CF coaches and learn hands on how to correct others and yourself. I've been to many level 1 certs and I always come back with some new piece of knowledge.

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**Filming in the Cell**

The Cell will be closed on Tuesday from 2pm-4pm due to a fitness video being recorded.

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WOD 11/09/09

Split Jerk 3-3-3-3-3

rest..

21-15-9 reps for time of:

Pull ups
Plate front squat(45#/25#)
Sit ups 

Pimpin' Aint Easy

A few pictures from the friendly competition from CrossFit Moxie. Seems like everyone had fun! Share your thoughts...POST TO COMMENTS. A little birdie told me CrossFit Unlimited came in first. GREAT job everyone who made it out.

-Clay
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Weird Law of the Day:
In Long Beach, Ca:It is illegal to curse on a mini-golf course.
 

Awesome fun fact of the Day:
It takes eight and a half minutes for light to get from the sun to earth.
 
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WOD 11/08/09

"Happy Birthday Stacey"

For Time:

25 Double Unders
25 Hang Squat Cleans(m135#/w95#)
25 Push Jerks(m135#/w95#)
25 Burpees(six count)
25 Double Unders
 

Happy New Year - NOT YET!

It is already November and time for family gatherings and holiday parties.  I've gone over several articles on holiday weight gain. The figures vary from 2lbs to even 10lbs that the average person will put on during this time.  So do you enjoy the party and exercise more?  Do you ditch the workout for the party?  How do you stop this from happening or do you embrace it? 

Think back to January and writing your New Year's goals.  I'm sure there was something on it about eating healthier and making it a HABIT to workout on a regular basis.  Let's act like its January 2010 and see how you feel.

I feel like a terd in December.  I LOVE to bake and have even tried to eat a whole roll of Toll House cookie  dough.  I'm thinking I'll make cookies in the shape of kettle bells and use them before I eat them.

Yours Truly,

Jenna aka "The Cupcake Connoisseur"

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WOD 11/07/09

 Rest Day
 

What's Up With That Class?

Jenna's Tuesday and Thursday 6:30pm fighter WOD class has been a hit so far. I've had some of athletes ask what's up with that class and had some questions. Why is it different from our normal classes? Is it for fighters only? Can I take the class after doing my WOD? 

Jenna is world champion kickboxer many times over. She has lived a life of training for the purpose of kicking ass in the ring. Her classes take CrossFit fundamentals and 3 to 5 round bout time domains to prepare your body for the physical and mental demands of a kicboxing or mma fight. She also looks at the movements in a fight and uses strength programming to develop strength in those movements.

It is open to everyone, fighters or fitness pursuers. If you follow my programming for the rest of the week and do Jenna's class on Tuesday and Thursday it's okay. You will not suffer in anyway other than the beating Jenna will hand you.

I do not recommend doing her class before or after your WOD. Maybe every once and a while if you are feeling feisty. If you have not tried one her classes yet, give it a try. I would recommend sticking with it for at least 6 weeks as her programming is planned out and builds upon previous workouts.

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**No classes Saturday morning**

Due to the competition at CrossFit Moxie Saturday morning we will not hold any classes in the cell. It is not to late to go if you want to. The competition is open to anyone and scaling will be allowed. You can also go to just hang out and cheer on our team.

Dal will be coaching at the competition and I will not be there because I'm teaching at CF cert in Santa Cruz. Dal has requested that everyone meet at Unlimited at 9:15am to discuss strategy and carpool together. Have fun and I will be there in spirit. Feel free to text me with updates! If you are competiting take a rest day.

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**Intro to CrossFit Workshop**

The link to register to the workshop is posted. Here's an incentive for you to get your family and friends registered - If any of the people you refer to the workshop signs up for a membership that day you will receive 1 month of tutition free! My goal is to have at least 30 people there. So far we have 1. It's 2 weeks away...time to send out some email blasts.

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Gotta send out some birthday love to my beautiful wife, Maria. Happy birthday babe!

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WOD 11/06/09

Bench Press 5-5-5-5-5

rest...

Max rounds in 12 minutes of:

10 one leg squats, 5 each leg
6 two arm dumbbell power snatches(m55#/w35#)
6 two arm dumbbell power cleans(m55#/w35#)

Double Trouble

BEFORE:

 

AFTER:
 

There are times I walk into the cell and have no idea what is going on.  (see pictures above).  Can anyone explain what the double trouble twins are up to? Post to comments.

-Jenna

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**Hoilday Party**

Mark Friday December 11 at 7pm on the calendar. CrossFit Unlimited's holiday party will tke place at the new party location...Jenn Carlos' house. CFU will provide the alcohol, everyone bring a dish and we'll sing some karaoke and hold a white elephant gift exchange. I hope you can all make it and a big thank you to Jenn for inviting us all to her spot!

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**Intro to CrossFit Workshop**

The date has been changed to Saturday November 21 at 10am. The workshop has been streamlined to an hour and a half including a beginner workout. I'd love to have 30 people attend and need your help getting your family and friends there. Even if they decide not to join our family they will still get a lot of valuable infomation from the workshop.

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WOD 11/05/09

Max rounds in 3 minutes of:

3 Jerks(m165#/w105#)
10 KB Swings(m53#/w35#)

rest 2:30 and repeat totaling 4 cycles

PASA

The Palo Alto Stanford Aquatics Senior Group, coached by CFU athlete Scott Shea, came in today for a seminar/workout. What a great group of athletes! Thanks for stopping by and spending some time with us. We hope to see you back in the cell for some more fun in the future.

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**Where have you been????**

If you read the title and thought, "oh boy he must be talking about me"....I AM! Life happens to everyone and sometimes we fall off of our fitness path for a short while. We say we'll come back in starting Monday, but then Monday gets busy and another week passes. You worked hard to get into great shape but now you're dreading that first WOD back in the cell. You're waiting for a workout you like before you come back in. Stop the madness and just get your butt back in here! Who cares that your performance won't be exactly what it used to be. Don't worry about your score or time and make the commitment to show up for full month of programming. You'll be back to tip top shape before you know it. Hope to see you soon:)

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WOD 11/04/09

Deadlift 5-5-5-5-5

rest.....

21-15-9 reps for time of:

Power snatch(m95#/w65#)
Pull up 

Thanks Megan

Megan Luk is an incredible athlete and quite the handywoman. She came up with a simple yet effective idea to reinforce our squat racks. I didn't ask her to this, she just did. Thanks Megan. I feel very blessed to have the CrossFit family we do. I've always said it takes a special person to be able to work as hard as we do to achieve our fitness goals. I'm reminded of that daily by simply being around you all. 

Speaking of being around you all, don't forget about our first "monthly" social on Friday the 13th, 8pm at El Torito's. Everyone is welcome and I hope for everyone to show up. It will be a great oppertunity to meet the folks you don't always workout with and bring our group even closer together.

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**Yesterday's Post**

I received a few emails asking what I thought about the email sent in regards to the cop video posted on our site. My opinion in the matter is that it was acceptable because it was posted by a stand up police officer. I can see how it can come off if you didn't know Clay or his profession. I know Clay pretty well and know he posted that in good fun. Heck he might have posted it as an education piece to help other officers learn what not to do.

The question of my intent on posting a "private" email was also asked. First off I want to put a disclaimer out there. If you send me an email, good or bad, about our site or our box and don't ask me to keep it private, chances are it will end up on the site. Why? I want you all involved on what goes on here. I want to hear your opinions. The intent was not to "attack" the sender or the Clay. The intent was to put out one person's opinion and get people talking. I love that that there were comments with passion, that means you care and it matters what is posted on this site.

I've been in contact with the officer who wrote the email and apologized for the fact he felt his profession was disrespected. He was very friendly in his reply and originally thought Clay had something against cops until he realized Clay was a police officer. He understands CFU is no way "anti-cop" and there's no big deal here. He's invited to train at CFU anytime and we will welcome him just as we do anyone who steps foot in the cell to train hard.

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**Cell Closed from 4pm-6pm**

I'm going to working with a group of 26 swimmers from 4-6. It will be too packed for any other activity. Class at 6:30 will be Jenna's fighter WOD.

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WOD 11/03/09

Rest Day

New 6 Week Cycle

 

Dal recently spent a day at a programming seminar and has brought back some great info. For the next 6 weeks Dal and I will be collaborating to bring you some killer fitness programming. Mon/Wed/Fri will be strength days regardless of if it's a rest day. Enjoy!

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**An Email I Recieved**

So, what's a crossfit site doing featuring anti-cop stuff?? Yeah, some cops do stupid things but so does everyone else. We are held to a higher standard and I think we should. But its my opinion it doesn't belong on a crossfit site. This site is to motivate people and preach living a healthy life. Not to make fun of a certain group of people. Try putting on all the equipment and work in SF in the Bayview District. Last night for instance we had one homicide (one shot to the head) three strongarm robberies and a hit and run suspect that decided to ram a police car and put two good cops in the hospital.The cops in the Bayview work hard to try and protect the good citizens in the area. In the last two week period a team that I help run has seized three assault weapons, four handguns and alot of drugs.All off of career criminals. Its a dangerous job but its accepted as that.In the past we've had two of our on-duty members killed.Crossfit is taking off at our station and I challenge anyone on this site to a crossfit competition. I'm planning on entering the next Masters competition. Anyway, thats my two cents for whatever that's worth. I'll stick to checking out the real crossfit web page that honors soldiers, law enforcement, fire fighters and all others that try and make our lives better.

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WOD 11/02/09

 

Clean 5-5-5-5-5

 

Max Height box jump, 1 attempt every 30 seconds for 10 attempts

Max attempt ring pushups, 3 sets 2 minutes rest