CROSSFIT UNLIMITED Milpitas

Graduates

Our first On Ramp group graduated today! Three of the new athletes were out of town and will be doing the final workout next week. The group repeated their first day workout and eight improved their times by at least 30 seconds!

Jeremy had the biggest impovement. He did not finish the workout the first time around and worked for a total of 12:13. His second go at it he finished in 10:08! The fastest male time was Kyle with a 5:06. The female speedster was Julia with a 6:24! The scores on the right are their first times and the left are today's times. Congrats to you all!

If you were one of the 11 On Rampers please take the time to post a comment about your experience.

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**Schedule Change**

Due to the workshop at 7p we will have one evening class at 5:30p. It is also not too late to invite a friend to the workshop. Just have them register, the link is under upcoming events.

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WOD 12/29/2009

Rest Day 
 

Fun With Rubber

There's a new challenge that started with some knuckleheads trying to stretch a rubber band as far as they could while they were inside of it and seeing what would happen if they jumped up. Bad idea, but fun.

Anyhow the challenge is to tie the thickest rubberband around a post in cell block 2 then tie the green rubberband to the thick one. Get inside and run trying to get as far as you can. So far no one has got to the other side of the room but I think it's do-able. Give it a go...get low and keep pumping your legs.

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WOD 12/28/2009

Back Squat 73% 5x5(if you don't know your 1RM and you have been with me for more than a few months, shame on you and start keeping a journal)

rest...

100 Pull ups for time

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WOD 12/27/2009

3 rounds for time of:

50 double unders
5 power cleans(m185#/w115#)
35 squats

 

 
 
Holiday's are all about spending time with your family. Hopefully that's what you are all doing. I'm going to get back to it! See you all Monday.

Word is there will a top secret workout in the cell tomorrow at 10am. Guess it's not that top secret, but Dal will putting together some crazy cool team workout.

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Just in case you missed it:(fr-Christina)

"On the twelfth day of Christmas,
my true love sent to me
Twelve squaters squating,
Eleven pressers pressing,
Ten lungers lunging,
Nine ladies running,
Eight snatchers a-snatching,
Seven beasts a-thrusting,
Six partners a-climbing,
Five golden ring dips,
Four double unders,
Three Turkish get ups,
Two muscle ups,
And a Megan lifting our Christmas tree!"

So cool! Thanks Xtina

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WOD 12/26/2009

row 1600m x 3. rest 3 minutes between efforts
 

Merry Christmas

From my family to yours!

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WOD 12/25/2009

Rest Day
 

Intensity vs. Technique

During the tecnique lecture at the level 1 cert there sometimes is a live display of the role intensity plays on technique. The speaker will bring a trainer up and have them do "Grace"(30 clean & jerks @ 135# for time).

The point is to display small technical faults that happen when an athlete is pushing their physical threshold. If the athlete is moving with flawless technique, no matter the time or score it is too slow. If the athlete is moving wrecklessly with obvious technical flaws in everything he/she is doing, no matter the time or score it is too fast. Jimi, the trainer in the photo above, went through the 30 reps looking solid for the most part while showing some flaws in technique here or there. When this happens the athlete is moving at the right pace while maximizing the intensity.

Threshold training where accuracy and speed are important occur in many different competitive arenas. Race car driving, combat shooting, chess, typing. To excel at any of these require both high levels of technique and speed.

Technique must be developed at slow pace first and done so with consistency. Then intesity should be introduced to the point of your threshold. From there it's a constant teeter totter with improving technique to improve speed to push that threshold to the next level.

So what's more important to Crossfit, techinique or intensity? The answer is both.

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Here's a video Dal sent me of the latest and greatest fitness equipment. Now that's intense..he turns red!!

My favorite part is "concentrated range of motion"...what??

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Reminder there is only one class Thursday at noon. No classes on Friday or Saturday.

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WOD 12/24/2009

4 rounds for time of:

10 burpee cleans(m135#/w95#)
5 pull ups(strict)
10 deadlifts(135#/95#)
5 inverted burpees

programmed by Dal
 

Megan's First Round

Megan did 5 rounds for time of:

1 Back Squat 185#
2 Thrusters 110#
3 Cleans 100#
10 C2B pull ups

Her time was 8:57

Pretty impressive. I'm a proud coach right now. I've seen her continue to grow as an athlete and continue to push herself while working out alone.

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WOD 12/23/2009

Overhead Squat 2-2-2
Front Squat 2-2

rest...

max rounds in 3 mins of:

7 burpees
7 pull ups

rest 2 minutes and repeat totaling 3 cycles

Fun With Balls

The On Rampers were introduced to the med ball clean and wall balls today. It was an interesting and fun workout. The group is moving along at a stellar pace and will be ready to join group sessions in Jan.

Our next on ramp starts Jan 11 and there is still space available.

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When you are 90 years old, would you rather have the ability to phyically live independently(walk, sit and stand, pick things up, go up stairs, etc) with high blood pressure, high cholesterol, and a high resting heart rate... OR ... have those three health markers at an extremely healthy place and not be able to live without 24/7 physical help?

Post your answer to comments

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WOD 12/22/2009

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Same loads and heights for men and women. Scale as needed.
 

A Skills List

I visited Team CrossFit Elite Fitness Academy over the weekend. The place is beautiful and Eric, who runs it was an incredible host. When I walked in one of the first things I noticed was their skills list posted on a white board in the gym. I thought I would post a picture of it to give you guys an idea of some of the stuff that’s out there. Are you a well rounder beginner? an intermediate athlete? not there yet?

Where ever you are on the list I'll bet that you all looked at it and thought about your numbers. You gave yourself some sort of assessment. Maybe even went as far as to set a new goal. If so, that's exactly yhe point!

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**Schedule This Week**

We will have a normal schedule Monday through Wednesday. One class Thursday at noon. No classes Friday or Saturday. Regular Sunday class at 10am.

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WOD 12/21/09

Rest Day

Clean+1 Jerk 2-2-2(This is two cleans plus one jerk)
Hang Snatch 2-2-2

ZZZZZZZZZZZZZZ

Short post today. I was supposed to go to dinner with the trainers her in Monrovia. We were going to meet in the lobby at 7:30pm. It was 6:45pm. I was super tired and thought perfect for a quick nap! I just woke up from that nap:(. Back to normal posts tomorrow.

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WOD 12/20/2009

Angie

100 pull ups
100 push ups
100 sit ups
100 squats