NorCal supports many different organizations and charitable causes. Our most recent is CrossFit for Cures. 

I don't expect all of you to donate to everything we donate to. Its almost impossible. This year we will be donating to several different organizations.....each with a different mission. If I was you, I would choose those close to your heart and donate accordingly. Donations come in many different ways. Often times money is the easiest, however time supporting an event with us is also a great way to give back. 

NorCal has decided to produce the first online auction for CrossFit Gear ever. Below is a link to a few items, more will be coming up soon. 

I hope you all are having a great day. 

Head's up on potential On Ramp Switch:

If there is anyone interested in taking our on ramp course please do so sooner than later. In the near future we will be switching the structure of this program a bit. It will more than likely occur fewer times a month and/or have a limited number of spots available. 

We have hired on 10 new coaches in less than 3 months. We have multiple programs moving forward to train and develop our staff. With that said. We understand that some of our classes are becoming too large and will therefore start to limit the number of new members we allow into our facilities. 

Understand that offering quality coaching to our current members is #1, getting new member's is a far second. 

NorCal CrossFit teens program. This is an amazing program started by Coach Laura and now has been run by Coach Sam (left) and one of our newest intern's Fernando. They all have done an amazing job. 

Workout for Thursday:

30 Plate OH walking Lunges (45/25)
30 Burpees
30 Knees to Elbows/hanging leg raises
30 Push Press (95/65) - (75/45)
30 Plate Good Mornings (45/25)
30 Power Cleans (95/65) - (75/45)

A very cool picture from HGST (Hitachi Global Storage Technology) wearing NorCal gear and competing in a fun day of events at HGST. 

Rowing Seminar!

Almost every member can hop onto rower and start pulling, and they can get a good workout, but few know how to do it efficiently and safely. So on June 22nd Coach Mickey will hold a one hour seminar on using the Concept 2 rower at our San Jose location, at 10:00, immediately following the 9:00 am morning class.  He will review the rower set-up, rowing technique, and strategies (quick starts, cadence, etc) for sprints or longer rows, as well as using the display. The seminar will be open to 24 people, so sign up now! Contact Mickey atMickey@norcalcrossfit.com. 

Welcome to the muscle up club guys! I love to see our gym advance in complex gymnastics skills like this. 

The 4:30/5:30 crew at our Redwood City location.

One of our friends from CrossFit Max Effort in Las Vegas shows us how its done when going for a heavy clean and jerk. Zack is 100% ok, I had dinner with him tonight. 

A huge thank you to our Saratoga Gym members.....we apologize for the constant changes in schedule. We are working hard to improve this process. 

Please remember there is no 3:30pm class tomorrow.....please come at 4:30 ready to go!


EFFECTIVE THIS WEEK SARATOGA AVE HAS A 5pm AND 6pm class Mon-Thurs (in addition to our normal schedule)

So why the Pictures below? 

Sometimes we receive feedback that some of our coaches don't attend weekend CrossFit competitions or events. Please note that NorCal has more traveling CrossFit seminar instructors than any other gym. Many of our staff travel around the country every weekend coaching new coaches. It's a huge honor. 

I just wanted you guys to know that many of our coaches travel every weekend....attending local competitions and events is important to all of us. However many of us are traveling.

Just a few of our staff this last weekend. Top left is Laura throwing a big thumbs up, then we have Pat doing some what seems to be amazing coaching, then Rick being "head proctor" during a test, lastly we have the Coaches Prep course staff and our 4:30 crew from today. 

I love this picture!!!!!! New banners are up at our Santa Clara location. 

Please remember there will be no 3:30 class Mon/Tues (Saratoga Ave) due to a coaches seminar we are having at our Saratoga Ave location. 

You asked for more seminars.........

Rowing Seminar!

Almost every member can hop onto rower and start pulling, and they can get a good workout, but few know how to do it efficiently and safely. So on June 22nd Coach Mickey will hold a one hour seminar on using the Concept 2 rower at our San Jose location, at 10:00, immediately following the 9:00 am morning class.  He will review the rower set-up, rowing technique, and strategies (quick starts, cadence, etc) for sprints or longer rows, as well as using the display. The seminar will be open to 24 people, so sign up now! Contact Mickey atMickey@norcalcrossfit.com. 

A huge congrats to Justin for taking the win at the Rookie Rumble 2 at Hercules CrossFit. 

We also had several other NorCalr's compete and do really well. Here's a cool pic of the crew after the event, another picture below of Justin on the podium. 

 
Workout for Monday:

Snatch Balance 1-1-1-1-1-1-1
+
5 Wall Climbs
10 Pistols (alternating)
AMRAP 7min


Lots of skill going on tomorrow. Don't skip out on tomorrows programming just because you don't like something. Speaking from experience....I hate pistols....thats probably the reason I was no-repped 20 times at regionals for depth. Had I practiced a bit more and worked mobility in those positions things could have turned out a bit different. 
Regardless if your competing or not, its irrelevant. The goal is to get better, come in tomorrow and work a new/old movement that is fairly challenging. I assure you that you will feel good when you leave and make a few gains. 

Snatch Balance comes into the video a few minutes in.

Normal Schedule for Sunday Classes. (no Oly in MV)

HAPPY FATHER'S DAY!

*Please note there will be no 3:30pm class Mon/Tues at our Saratoga Ave location due to a coaches prep course meeting we are hosting/participating in. Please visit our Santa Clara location. 

Please also expect the new extended schedule to be announced this week for Saratoga. 

Workout for Sunday:

Designed by your coach on the spot.

Lloyd always has a smile on his face when he walks into the gym.  He is excited to be there and it shows.  His positive energy radiates throughout the gym and is demonstrated through his genuine care of others.  Lloyd commits to work on his goats and makes it a priority to face up to those goats every day.  The Mountain View NorCal Community is proud to have Lloyd as one of their own.  

1. When did you join CrossFit NorCal (MV or SC)?

I have been with Norcal Crossfit since the Mountain View box took over the Defiance location in January of last year. Before that, I was a Crossfit member with Defiance for about a year. 

2. Why did you join CrossFit?

I was looking for something that was different that involved coaching. I needed to get out of my boring same-old routine at the gym. I had no idea what was coming. I have stayed with Norcal because it is addictive. I enjoy the fact that the coaches are performing the routine and then coaching the routine. Each day is a different challenge that will take me out of my comfort zone. 

3. What changes in your health, physique and overall performance have you seen since starting CrossFit?

The changes have really been in the last year with Norcal. I have lost 20 lbs. and I have had to buy some smaller pants and belts. Besides getting stronger in the upper body I have really noticed a change in my flexibility. It is still a work in progress but I did not know how stiff I had gotten until Dana, Jenny, Nate or Alex asked me to perform some stretch that everyone else seemed to do with ease. 

4. What advice would you give to someone with regards to starting CrossFit?

First, Crossfit is not for everyone. I am in my fifties and some of this stuff is hard. I have invited friends to give it a try and after the first session they did not come back and they did not speak to me for a few weeks. So with that said, I would try to get you to go all-in for the first month. Scale the workout to your comfort level. It is not a typical workout and you will be asked to do things that are out of your comfort zone but it is a little addictive and you will find enjoyment in what you accomplish.

5. Favourite CrossFit exercise?

I don’t have a favorite exercise but I do enjoy the variable WODs. I really enjoy the WODs that ask you to go from one exercise to the next and then give you a short run to catch your breath before doing it again.

6. Favourite activity outside of CrossFit?

I really enjoy anything with family and friends. You will also find me on the golf course, hiking, a baseball game or anything that involves family and friends.

7. Proudest accomplishment at CrossFit?
Just showing up for a workout that looks intimidating.

8. Favorite place to eat a paleo-ish meal?
I am not paleo but the Sundance Steakhouse or Reposado in Palo Alto are a lot of fun.

9. Something that people would be surprised to know about you?
I use to be a swimmer. My favorite swim was the San Francisco Sharkfest swim from Alcatraz. 

10. What/who inspires you the most?
I am inspired by all the athletes and coaches at the box. I learn something new at the gym from someone every workout.

WANTED:

Hi everyone!
My Name is Russ and I'm a CrossFit Athlete & Coach from Australia. You have probably already seen me assisting Pat Coach at the San Jose Box! But for those I haven't had the pleasure of meeting yet... G'day mate!! Haha!
I'm looking for a room or shared  accommodation that's preferably near the San Jose Gym location.
If you know of anyone that could help me out please let me know or send me an email.

My email address is...
Info@RussFit.com.au
Thank you! Its Much appreciated!
I Hope to see you all soon at the gym!

Sei-fu-ku-jitsu  Classes are Growing! 
 
 This Saturday, June 15 th, from 1:30-3:30, will be class #2 in our Sei-fu-ku-jitsu,  Deep-tissue Massage series. The class will be held at the Santa Clara location, 2541 Seaboard Ave, San Jose 95131, due to the certification at the Saratoga Ave location.
 
 Last week we had 7 eager students learning to give and receive this unique and effective bodywork style. We plan to continue to train a growing group of competent healers who can share their new skills with the CrossFit community, and you are welcome to join us at anytime. Cost is $30 for the 2-hr. classes. Wear gym or swimming attire.
 
  Class # 1, covering back/neck/ shoulders/arms/and hands, went so smoothly last Saturday, that we expanded our instruction to include the chest/front of the arms/neck/ and hands. 
  This Sat, we will focus on the low back/butt/hips/thighs/calves/ and feet...then we can add the front of the legs, should we have the time to do so.
 
If you haven’t attended the orientation, please come at 1:15 so you can catch up to the class..and let me know ahead of your attendence.
 
Please confirm your intention to join us to:
Jerry Barber
Jer_barber@yahoo.com
Or text or call 650-269-5377

Don't want to chalk up the floor? The easier way to track rounds.....on the pants 

Schedule changes for this weekend:

Saratoga Ave will have a 7am on Saturday due to a level 1 seminar
Mountain View's Olympic Lifting Class on Sunday will be cancelled.

We are pleased and excited to announce that the Competition Club is being restarted. This club will be for ANY members that are interested in competing in the sport of Crossfit, at ANY level, whether its a local gym throwdown, or next years Open and Affiliate team. 

Coach Mickey will handle the coaching and running of the club, with Taz's support on programming. The goal is to give our clients the specialized programming and volume that is tailored to the demands of competition.

Details
* Minimum of four General Crossfit Classes per week attended.
* Two coached sessions per week; Wednesday at 5:30 (which will be lifting/skill based) and Saturday at 10:00am (which will be a "competition" style). The Saturday comp class will be followed after a mandatory attendance at a general class, a 'double' day.
* The home location will be SJ, but the idea is that we will aim to switch between SC and SJ if space and time permit.
* One of the attended classes will be mandatory followed by additional homework/skill work
* Two additional homework/supplemental sessions to be done prior to or after class
* Price is $50/month, which is in line with our other speciality clubs while also creating an ownership/dedication which supports the program.

* Start date is Monday 17th June.
If you would like to sign up or have any questions, please email either Mickey@norcalcrossfit.com orTaz@norcalcrossfit.com

Sasha and Justin at Foundry CrossFit in Bermuda Dunes CA   
Mike and Ingrid at CrossFit 760 in Carlsbad 

The enjoyment here is priceless

Schedule changes for this weekend:

Saratoga Ave will have a 7am on Saturday due to a level 1 seminar
Mountain View's Olympic Lifting Class on Sunday will be cancelled.

We have received a lot of requests for this, and the time has FINALLY come to hold an inter-gym NorCal CrossFit competition! This competition will be for NorCal members ONLY, and it will be a FRIENDLY battle of the locations for some serious bragging rights. Start getting your teams together now, and sign up on the google doc below.

https://docs.google.com/a/crossfit.com/spreadsheet/ccc?key=0AsT386sMO7dzdEVqSXBNZEFoUzJvSmdoZ2R4OVA2Qnc&usp=sharing 

WHEN? Saturday July 20th

WHO? Teams of 2 men and 2 women

WHAT?  NorCal Bro-Down! fun, open competition (no divisions) for NorCal members only

HOW MUCH? The fee will be just $15/person ($60 team), and the proceeds will go directly to CrossFit’s Hope for Cures, helping to save the lives of children with catastrophic disease. 

And we will wrap it all up with some good food, friends, and maybe a beer or two.

A cool picture of coach Cheryl at the NorCal Regionals......Coach Rick taking his 3:30 class through some snatch progression work yesterday (above)

Dennis (member of our HGST locations) has lost over 10lbs and was recently just taken off of his blood pressure medicine by his doctor in only three months of CrossFit. Congratulations!!

The way tomorrow's programming is as follows.....

Walk in prepared to lift heavy weights!!! Lift as heavy as you can while maintaining proper form. Understand that when you cycle multiple Push Jerks some pressure does come down on your shoulders. Work hard to absorb this. 

Hit the 500 hard! Hit the 400 even harder.....these should be all out efforts. You should truly push your mental and physical ability on these. It's only 3-4 minutes of work.....you can do it!

Please note that Sunday's Oly class in MV is canceled this weekend due to Ian taking a certificate course. 

At NorCal CrossFit we are constantly striving to improve your experience and to offer many ways for you to grow as a CrossFit athlete. We plan on offering you frequent seminars, free to all members, to focus on techniques, skills, and more.

Next Saturday (6/15) Coach Cheryl will be putting on a seminar focusing on the bench press at our Santa Clara location. The seminar will be about 75 minutes, and it will cover the importance of a proper bench press in traditional powerlifting training as well as its benefits and applications in CrossFit. We will be limiting the seminar to 16 people, so if you are interested, sign up fast! 

To register please email Coach Cheryl at cheryl@norcalcrossfit.com.

This will be a good one, guys, so don't miss out!

Are you an expert at something? Let us know please. Many of you are amazing at what you do....(doctors, lawyers, artist) 
We woud love to expand the knowledge of our staff and members. Nothing is off the table.....are you a top notch barista? Let us know, I want to learn how to make the best Cappuccino ever. 

Some awesome action going down at our Redwood City and Mountain View locations

Workout for Wednesday:

21-15-9
Squat Clean (95/65lbs)
Toes to Bar

Please Note: 

If you compete at an event or have a cool NorCal outing, please email your pictures in and the story. 
We want to hear about your stories and our community doing great things. 


This Saturday and Sunday we will be hosting a Level 1 seminar at our Saratoga Ave location. Our Saturday Class will be at 7am. 

Also, we will be adding classes several days a week at our Saratoga Ave location on the half hour....should be pretty awesome. 

NorCal representing at redemption comp!

Edward at CrossFit 808 in Hawaii

Workout for Tuesday:

Power Snatch 2-2-2-2-2
Perform each set every 30sec
Rest 1min
3 rounds
* Add weight each round
+
10 burpee
50 double under
3 Rounds


Really focus on technique on the snatches. Often times when you perform doubles it is easy to let your butt stay high and use more of your back. Try and re-establish the position you originally started in which is more than likely a bit more squatish than will feel comfortable on your second rep. The idea is to focus on technique and get some volume work in. I guarantee that most of you will feel as if your technique has improved after your sets. Enjoy!