CrossFit Unlimited Milpitas

2008 CrossFit Games Champion!!

Khalipa during the final heat. Notice all the spectators looking at action of the favorites while Khalipa motored by everyone.

 

A big thank you to the 2 that started this whole fitness movement!

 

WOW!  First I want to give major props to all the HQ staff and volunteers who ran a seemingly flawless event. Not one heat started late. It was truly amazing. Next, great job to all of our competitors: Juan, J-Luk, Armando, Smita, Carmen, Sonja, Jenna, and Khalipa. You all pushed hard to your own max intensity level through 4 grueling workouts in two days. As a coach, peer athlete, and spectator it was an inspirational experience. Also, thanks to our group of family and friends who were out there yelling and willing our athletes to stronger performances. I had many times when I thought I needed a rest and heard, "PICK IT UP!, KEEP PUSHIN!". I listened to all of you(not myself) and didn't "need" a rest, just wanted one. The local affiliates rooting on Unlimted were awesome: CF One World(our base camp partners), CF Oakland(Affliate cup winners), Diablo CF, Peninsula CF, CF Silicon Valley, CF Vallejo.

Laslty, a huge Congats to our very own Jason Khalipa who is the 2008 CrossFit Games Men's Overall Champion. "The Fittest Man on Earth". Khalipa was in 8th place going into the final heat of ten with some superstar crossfitters such as Speal, Dutch, OPT, Josh Everett, Pat Barber, and AFT. The workout was 30 Clean(full squat) & Jerks @ 155#. He was about 1:30 behind Speal for first place. The start was staggered, meaning he would start the workout 8th, a full minute and half after Speal started. The format was set this way to deliver an instant champ and it did, it was just that no one saw. When Khalipa finished first with a time of 2:46, all the attention was still on other favorites. I jumped out, hugged Jason and congratulated him on winning. He headed straight to the water cooler and hunched himself over in disbelief while trying to recover. All of our family and friends went wild and about 30 seconds later the staff realized it was over and announced Khalipa as the 2008 CrossFit Champion. You worked hard brother and deserve it. We all know you are approved for affiliation and will be leaving Unlimited to start your own box soon, but I'm claiming you for life. No seriously, good luck with your venture. I have a small hunch things are going to workout just fine for you.

Men's Overall Standings

Women's Overall Standings

A few other shots:

WOD 07/07/08

"Karen"

150 wall ball shots for time(m20#/w12#)

Hey Fellas

This one's straight from crossfit.com.

There are no classes through the weekend, due to the holiday and the Games. The next post on our blog will be Monday. Depending on cell service, I will try to post our team results Saturday in the comments sections throughout the day.

WOD 07/04/08

5 rounds for time:

• 15 med-ball cleans(20#/12#)
• 15 push ups

WOD 07/05/08 & 07/06/08

check crossfit.com

 

I want to wish good luck to all the bay area affiliates for the cup. I don't care who wins it, as long as it's here close to home. REP THE BAY!

Standards Are Set

Khalipa demonstrating the games standard of the pull up. Touch the bar anywhere below the clavicle.

Here's the plan -

We will all meet in the Unlimited parking lot Saturday morning and leave exactly at 5am. One World and the RV will be joining us for the caravan. Here's a list of what to bring -

• Sunblock
• Lawn chair
• Something to throw on the BBQ pit
• Alcohol (beer or booze? Both!)
• Any other food you want to bring to share with everyone
• iPods with cool music
• Anything else you can think of

WOD 07/03/08

compare to 04/06/08

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed

GAMES COMPETITORS - REST UP & EAT WELL

Do Work

Bottom line is... to get results work your ass off.

UPCOMING EVENT-

Ritu Riyat and I will be hosting a stretching seminar on Sat. July 19 from 12pm-1:30pm. As you all know Ritu is an avid crossfitter and knows what physical demands and muscle soreness we face. With her extensive knowledge and experience in the flexibilty world, she has put together an incredible hands on seminar covering crossfit specific stretching. We are opening this to anyone willing and ask your help to promote it. The first 30 minutes I will be giving an awesome introduction lecture to "CrossFit" and "Fitness" followed by a short WOD. The cost for the seminar is only $10. LEARN, GET YOUR SWEAT ON, AND STRETCH IT OUT. Bring your family and friends. We will have a registration link up soon. Post your interest to comments.

WOD 07/02/08

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

GAMES PARTICIPANTS AND SPECTATORS -

Tomorrow at 6pm the logistics of the CrossFit Games will be postedon the CrossFit Games website. I will be at the gym and invite all competitors to show up at 6 to discuss strategy. I am coordinating a caravan with Freddy and the rest of One World that will most likely be leaving from the Unlimited parking lot. Check back tomorrow for the final plans. By the way, I hear our homebase RV is SWEEEEET!

Team CrossFit Unlimited

As some of you recall, I posted a video of last year's FGB fundraiser. That night I recieved this email:

Austin,

I am a true believer in everything happens for a reason, and this moment is no exception.  Thank you so much for posting that video of the FGB fundraiser.  Someone close to me was diagnosed last month, and it just seems like all of these opportunities seem to be coming up to raise money for prostate cancer.  I walked into safeway the other day, and they are asking for donations.  I am just about to register for the Livestrong bike ride taking place Sunday July 13th, and now I am going to register for the next FGB fundraiser taking place September 27th.  Thank you again for posting that, it just gives me another way to help fight this.

Mari

This email inspired me to register CrossFit Unlimited as a team to help raise money. We will be a hosting affiliate for the fundraiser. The event will be held Sat. September 27. I encourage all of you to register as a team member, raise money to help good people fight, and participate in the event.

CLICK HERE to register!

WOD 07/01/08

compare to 05/03/08

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Just in case you missed the first time around:

What The Best Are Really Doing

"Dutch" and "Speal" during one of their late night CrossFit Games preparation workouts. As you see they rely on the latest and greatest the fitness industry has to offer.

The picture is from the CrossFit Games Website. Check it out.

WOD 06/30/08

5 rounds for time:

• 20 push press(m95#/w65#)
• 7(each arm) one arm dumbbell snatches(m35#/w20#)

The snatches are full squat

I Wish I Could Do That

Boz at the end of an amazing display of body control. Freddy in awe.

WOD 06/29/08

compare to 03/09/08

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Middle School Dance

Guys in one corner, girls in the other.

WOD 06/28/08

For time:

• 45 double unders
• 45 squat cleans(m135#/w95#)
• 45 ring dips
• 45 double unders

 

Make Use Of Your Natural Surroundings

 

Jason Luk at his campsite doing a WOD. Here's the workout and results from the email he sent:

Ended up getting a good workout in with seven rounds of:
-10 Clean & Jerks w/60lbs (using a rock, weight was measured by lifting a small 60lbs child and finding a comparable rock)
-10 Burpees

18:57

Ended with a Squating Tabata where I got 11 as my lowest count and the kid I did it with got 15!  He was actually the kid I used to measure the 60 pound rock.

Thank you for the suggestions!

Great pics and email J-Luk...thank you!

On another note, I noticed some FGB strategy talk in the comments. While at the SJPD cert, I talked with the other trainers about this very topic. The conclusion is the best scores are from those who start at box jumps and almost completely rest during the row. I've talked directly with 2 different athletes who have legit scores in the 400's and both use this strategy. They try for 90 total reps between box jumps and push press, then row SUPER SLOW for 5-6 calories, then shoot for 25 wall balls and 25 SDHP. When Freddy and I got back from the cert, he used this strategy for the first time and got 381(a PR by over 70 points). I still haven't tried it this way, but next time I will. I bet we'll all be fighting for the box jump starting position, just watch out for Coach Rudi's left hook...It's a mean one.

 

SCHEDULE UPDATE: Starting next Monday we will be adding a 7:30pm class to the mix. Enjoy!

WOD 06/27/08

3 rounds for time of:

• Run 800m
• 21 KB Swings(55#/35#)
• 21 Thrusters(95#/65#)
• 21 Pull ups

Last year's FGB fundraiser:

San Jose's Finest

The new SJPD CrossFit progam is in full effect. Congrats to all who recieved their level 1 certification today. I had a blast teaching(especially during our muscle-up session). 

Flexibility

Flexibility is the absolute range of movement in a joint or series of joints and muscles that is attainable in a momentary effort with the help of a partner or a piece of equipment. - Wikipedia

The ability to maximize the range of motion at any given joint. - CrossFit Journal #2

Here's a question for all to answer in comments:

How much do we want improve flexibility?

WOD 06/26/08

5 rounds for total reps:

• Max deadlifts(bodyweight)
• Max push ups

Rest 3-5 minutes between each round. For push ups you can rest at top position(even piked). Once you rest at bottom your done. These are CrossFit standard full range of motion push ups.

Do you want this much flexibilty??: