Schedule for this weekend (Sat 2nd - Sun 3rd Aug)

We have a Lvl 1 Seminar at Santa Clara and an Olympic Lifting Seminar at San Jose. Thank you for understanding!

San Jose

Saturday AND Sunday: 7am and 8am (outside front) only

* There will be a yoga session on SUNDAY at 10am in Lick Mill Park in Santa Clara.

Santa Clara

Saturday AND Sunday: 7am only

Fitness Wave Body Fat Testing  

Another round of hydrostatic body fat testing is here! Please view the link below to sign up:

http://www.fitnesswavenorcal.com/calendar.html

Wednesday Aug 6 - San Jose

Thursday Aug 7 - Santa Clara 

Friday Aug 8 - Mountain View


 
 
 
 
 
 
 
 

 

 

NorCal CrossFit August 1st. 2014

July 31, 2014

Schedule for this weekend (Sat 2nd - Sun 3rd Aug) We have a Lvl 1 Seminar at Santa Clara and an Olympic Lifting Seminar at San Jose. Thank you for understanding! San Jose Saturday AND Sunday: 7am and 8am (outside front) only Santa Clara Saturday AND Sunday: 7am only

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NorCal CrossFit July. 2014

July 30, 2014

31 Heroes Workout When I started CrossFit i thought it was just an amazing way to get fit. The first named workout I ever did was JT and it hardly occurred to me to ask why it was called JT. But over the following months I quickly realized that hero workouts were a reflection of something much deeper than fitness. You all already know how important the community aspect of CrossFit is. The support we get and give makes us better athletes and better people. The community is there for us, because we give to it.

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NorCal CrossFit July 30th. 2014

July 29, 2014

Back to Business as usual at NorCal!

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NorCal CrossFit July. 29th 2014

July 28, 2014

A HUGE shout out to all of the members of the NorCal community who made the trip down to Carson to cheer on our athletes. We couldn't be more proud of the sea of NorCal fans that showed the world what we are all about!

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NorCal CrossFit July. 28th 2014

July 27, 2014

This past week proved to be a true test of fitness for all of the athletes competing in the 2014 CrossFit Games, and there is no doubt that our very own Jason Khalipa and the NorCal CrossFit Team made us all so proud, holding there own and coming out at the top of the pack.

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NorCal CrossFit July. 26th

July 21, 2014

Guest article by NorCal CrossFit member Cynthia Jolicoeur!

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NorCal CrossFit July. 25th 2014

July 21, 2014

Get to know your trainer, Scott Forster!

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NorCal CrossFit July. 24th 2014

July 21, 2014

The 2014 Reebok CrossFit Games kicked off this morning in beautiful Huntington Beach. The individual men started the morning off with a gnarly workout, followed by the individual women.

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NorCal CrossFit July. 22nd 2014

July 21, 2014

It’s that time of year again! Time for the fittest on earth to show their stuff at The 2014 Reebok CrossFit Games in Carson, California. NorCal is so proud to be represented by Jason Khalipa and, for the first time ever, our very own NorCal CrossFit Team!

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NorCal CrossFit July. 21st 2014

July 20, 2014

Get Outta There! Today’s strength has the wonderful 3-second pause squats. No, Taz didn’t program them to be cruel to you - there are actually several benefits to pausing at the bottom. It helps with explosive strength with coming out of the “hole” in the squat. With a pause at the bottom we increase “time under tension” which increases the amount of muscle that is recruited.

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NorCal CrossFit July. 19th 2014

July 18, 2014

Family... there is nothing else like the bond and love between family (whether it’s blood relation or otherwise), and we always want what is best for the ones we love. I have been blessed with a pretty outstanding family. My parents are just the best, and I couldn’t have asked for a better childhood, or adulthood for that matter. My mom and dad are incredibly selfless and supportive. My brother and sister and I are best friends, which makes me cool by association. Any time spent with my family is guaranteed to be hilarious and so much fun.

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NorCal CrossFit July. 18th 2014

July 17, 2014

A Strong Foundation So often I get questions about progress and results in the gym. Usually after a member has been doing CrossFit for a while, and has seen and felt results immediately, they frequently experience a noticeable decrease in their progress.

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NorCal CrossFit July. 17th 2014

July 16, 2014

Oh the Deadlift! We love it because we can pick A LOT of weight up off the ground, but this movement can also be incredibly frustrating because the smallest issues in execution can create a lot of inefficiency.

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NorCal CrossFit July. 16th 2014

July 15, 2014

Rockstar Members! It's that time again! Every three months we tally up who has been our most consistent athletes. On average these guys attend 5+ times per week. That is impressive considering it is over a three month period. Well done guys, keep up the great work!

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NorCal CrossFit July. 15th 2014

July 14, 2014

More on Pre/Post Workout nutrition Many of us coaches frequently get questions about what to eat before and/or after workouts. Is it ok to train on empty stomach? Should I eat a lot of protein before or after I train? What about fat? How can I lose fat? How do I perform best? I train early, should I eat first??

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NorCal CrossFit July. 14th 2014

July 13, 2014

A “How to” guide for attending the CrossFit Games The 2014 CrossFit Games are just a few weeks away and as our NorCal athletes prepare, so should our spectators. For some of you veteran Games spectators, you can recall when it was at the Ranch in Aromas. For those of you that haven’t been I’ve created a little check list to help you better prepare for your CrossFit Games experience.

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NorCal CrossFit July. 12th 2014

July 11, 2014

Eat your Fish! I have been hearing a lot of talk recently about fish, both the health benefits and the possible risks, so I decided to dive in and do a little research to see what I coul find. Of all the articles I came across, THIS one, by Chris Kresser stood out the most for its clarity. If this is something that interests you, I highly recommend you read the whole article, but I’ll sum it up for you and share my thoughts.

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NorCal CrossFit July. 11th 2014

July 10, 2014

Get to Know your Trainer! Patrick Barber - San Jose

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NorCal CrossFit July. 10th 2014

July 9, 2014

Step Ups. A Harder Scale. It seems to be one of those movements that can suck the life out of you. Imagine yourself, mid workout, just having run in the door from a 400 meter sprint, and you are face to face with that dreaded box that seems like it’s 40 inches high, rather than the 20 inch box you could have sworn you set up before the workout started. The natural thought is that maybe you can just step up, right? That’ll make the workout much easier, won’t it?

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NorCal CrossFit July. 9th 2014

July 8, 2014

Bro - Down video!

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NorCal CrossFit July. 8th 2014

July 7, 2014

You walk into the CrossFit gym at the end (or start) of a long, hard day and somehow at the sound of, “3, 2, 1… go!” all the stress and chaos of the day disappears, and your focus moves toward one thing, and one thing only: making it through the workout, pushing yourself to a place you never knew you could go before, and as many like to refer to it these days, breathing fire.

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NorCal CrossFit July. 7th 2014

July 6, 2014

Is CrossFit Too Dangerous? Ever find yourself in that argument with someone about CrossFit being too dangerous?

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NorCal CrossFit July. 5th 2014

July 4, 2014

Holidays!! I hope you all had a wonderful 4th of July! Holidays like yesterday are such a wonderful opportunity to spend time with the ones we love and to truly appreciate all of the blessings in our lives.

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NorCal CrossFit July. 4th 2014

July 3, 2014

Happy 4th of July! Have a great Holiday from us all at NorCal!

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NorCal CrossFit July. 3rd 2014

July 2, 2014

Events coming up at NorCal!

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NorCal CrossFit July. 2nd 2014

July 1, 2014

Redwood City Athlete Recognition John Brottem-" 6AM warrior"

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NorCal CrossFit July 1st. 2014

June 30, 2014

Get Strength Today’s workout won’t leave you laying on the ground in a puddle of your own sweat, gasping for air (though it is hot enough to do that without any workout at all), but there is still so much to be gained for heavy days. We get addicted to the metabolic conditioning, but sometimes perhaps you skip strength days or feel like you’re getting cheated of a good workout.

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NorCal CrossFit June. 30th 2014

June 29, 2014

Cherry Pickin’ - Why you shouldn't do it! Ever look at the work out on the blog and see your most hated/weakest movements listed? For some, your automatic thought is, “looks like tomorrow is going to be a rest day.”

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NorCal CrossFit June. 28th 2014

June 27, 2014

Bro-Down tomorrow! If you aren't competing, come watch and eat Tacos!!

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NorCal CrossFit June. 27th 2014

June 26, 2014

Molly on the Regionals - “Yolo Drops From The Top”

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NorCal CrossFit June. 26th 2014

June 25, 2014

BROOOOOO-DOWN Announcement!

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NorCal CrossFit June. 25th 2014

June 24, 2014

Our NorCal Community in Photos!

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NorCal CrossFit June. 24th 2014

June 23, 2014

BRO-DOWN TIME!!!!!

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NorCal CrossFit June. 23rd 2014

June 22, 2014

Community Love - Redwood City Steve Hayman

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NorCal CrossFit June. 22nd 2014

June 22, 2014

Sunday Funday!

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NorCal CrossFit June. 21st 2014

June 20, 2014

Squats For Schools Today (Saturday, June 21st) at all locations, NorCal CrossFit will be hosting SQUATS FOR SCHOOLS. This workout will be held all over the nation to raise awareness and funds to help open the doors to the first ever school to write CrossFit into its charter. Empower Charter School is based out of San Diego, and it will truly change the lives of the students that attend. How many of you wish you had had CrossFit at that age?

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NorCal CrossFit June. 20th 2014

June 19, 2014

Athlete Recognition HGST GO - Bill Creel

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NorCal CrossFit June. 19th 2014

June 18, 2014

Bro Down OR Bro Out! Wanna compete for the title and the Golden Sledgehammer? Then get your crew together and Bro Down. Wanna eat delicious tacos whole hanging out with your friends and watch people work out? Then Bro Out and show up just to kick it!!

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NorCal CrossFit June. 18th 2014

June 17, 2014

Strength Club Athlete Recognition! Tegan Lentz

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NorCal CrossFit June. 17th 2014

June 16, 2014

8 THINGS YOU CAN DO OUTSIDE THE BOX TO BECOME A BETTER CROSSFITTER

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NorCal CrossFit June. 16th 2014

June 15, 2014

PICNIC UPDATE: We have decided to postpone the picnic to a later date due to the Bro-Down being the weekend after. We will keep you updated! Thanks for understanding.

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NorCal CrossFit June. 14th 2014

June 14, 2014

RECIPE TIME! Sometimes you just get a real hankering for spaghetti and meatballs (or maybe for you it’s another noodle dish of some sort). But, on the cleaner way of living that so many of us have decided to lead, splurging on spaghetti noodles can lead to lots of discomfort that probably isn’t worth it. Even if you don’t feel sick from a meal like that, it has become pretty clear that a bowl filled with spaghetti might not be the healthiest option to eat frequently. All is not lost, though! Believe it or not, it’s zucchini to the rescue! I was a skeptic for a long time, but when Rusty and I finally tried this recipe, I turned to a believer in zoodles (zucchini noodles)!

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NorCal CrossFit June. 13th 2014

June 12, 2014

Get to know your NorCal Peeps Jason Khalipa!

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NorCal CrossFit June. 12th 2014

June 11, 2014

Lets get inverted! There are so many variations of how we can get upside down in CrossFit. Headstands, wall handstands, free standing, rings, walking on our hands........the list goes on. We spend most of our time upright, so it is a nice change and pretty cool skill to be able to hold our body weight in the inverted position! Not only is it great for increasing strength through your upper body, it helps with our shoulder mobility, body awareness/balance and midline stability.

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NorCal CrossFit June. 11th 2014

June 10, 2014

Athlete Recognition - SJ Bill Chiocchi

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NorCal CrossFit June. 10th 2014

June 9, 2014

Spinal Strength Seminar WHEN: Saturday June 14th at 9:00 am WHERE: NorCal CrossFit San Jose MORE INFO: As you're reading this your spine is hard at work keeping your body upright. If you raise your arm overhead, before the muscles in your arm fired, the muscles of your spine reacted by contracting around your core and creating stability for your arm to move against. Spinal strength seminar will go over anatomy and physiology of the spine and how it relates to movement. We will address spinal hygiene exercises and progressions for spinal strength. Sign up for this one hour seminar with Dr. Karo and learn how to keep your spine strong and healthy.

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NorCal CrossFit June. 9th 2014

June 8, 2014

Who wants to be able to do this?

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NorCal CrossFit June. 7th 2014

June 6, 2014

Adaptive CrossFit - Pushing through boundaries. CrossFit is giving adaptive athletes a reason to push themselves harder than they thought possible. Why shouldn't they challenge themselves too!?

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NorCal CrossFit June. 6th 2014

June 5, 2014

2nd Annual BroDown!!! It's coming.....

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NorCal CrossFit June. 5th 2014

June 4, 2014

The amazing connection between CrossFit and education is one that hits home for me, as helping to bridge that gap is a passion of mine and the reason I started coaching in the first place. Through my work with CrossFit, I have gotten to meet some amazing educators, who have devoted their lives to helping students turn their lives around or start off on the right foot through incorporating CrossFit into their schools, and I have seen first-hand the impact CrossFit can have on kids and teenagers.

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NorCal CrossFit June. 4th 2014

June 3, 2014

ATHLETE RECOGNITION - HGST GO Andrei Garcia

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NorCal CrossFit June. 3rd 2014

June 2, 2014

Redwood City Fun!

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NorCal CrossFit June. 2 2014

June 1, 2014

Congratulations to our NorCal Athletes who qualified for the CrossFit Games!!!

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NorCal CrossFit May. 31st 2014

May 30, 2014

NorCal is closed today due to the Regionals!

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NorCal CrossFit May. 30th 2014

May 29, 2014

Schedule for Fri - Sun is limited:

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NorCal CrossFit May. 29th 2014

May 28, 2014

Knees to Elbows tips from Chris Spealler. It is fitting to use a video from the infamous Chris Spealler for today’s post as he goes into this weekend’s South West Regionals. He has been in the CrossFit game since the beginning and offers up some awesome tips for you as you tackle the KNEES TO ELBOWS in today’s workout.

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NorCal CrossFit May. 28th 2014

May 27, 2014

A huge congratulations to Keith and Melanie on the birth of their daughter Kaitlyn Mariko Uyeda at 7.45am this morning! Fun Fact: That is the time Melanie usually works out everyday!!

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NorCal CrossFit May. 27th 2014

May 26, 2014

The Tour de Cure is a series of fundraising cycling events held in 44 states nationwide to benefit the American Diabetes Association. TheADA not only funds research to find a cure, but it also funds programs that help people live with diabetes. I think most of us know someone who lives with diabetes, so I think this is a great cause. You can find more info and sign up to participate here:http://tour.diabetes.org/.

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NorCal CrossFit May. 26th 2014

May 25, 2014

Memorial Day: Never Forget, Forever Honor.

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NorCal CrossFit May. 24th 2014

May 23, 2014

I get a lot of questions from members about how much protein to eat. Typically, a good starting point is to follow the Zone Diet, but for some people, this might not be the best option. I think it’s important to try different things, think of your body as a lab where you run experiments to see what works well for you to feel your best and perform most optimally.

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NorCal CrossFit May. 23rd 2014

May 22, 2014

Attention! The Ladies Clothing Swap and Wine Night has been postponed. Please keep an eye out for the new date coming soon! Looking forward to having all the ladies get together for some fun and clothes swapping!

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NorCal CrossFit May. 22nd 2014

May 21, 2014

The Split Squat! This is not something we see too often in our programming, but that is just the reason why it is so important to do it! Variance is a key component of CrossFit and building general all-inclusive fitness.

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NorCal CrossFit May. 21st 2014

May 20, 2014

Attention NorCal Ladies! Please RSVP to the Ladies’ Clothing Swap and Wine Night by the end of the day Wednesday. If we don’t have enough sign up, we’ll have to postpone to a later date. Hope to see you guys there! See the announcement banner of the blog for more details!

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NorCal CrossFit May. 20th 2014

May 19, 2014

10+ Reasons I Love My Ugly Body Andrea from I’mperfect Life shares her story about learning to love a body she hated I came across this article earlier this week, and I found it very inspiring. Take a moment to read it. Though it’s from a woman’s perspective and it tells her story of finding acceptance of her body through CrossFit, anyone could gain a lot from her story.

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NorCal CrossFit May. 19th 2014

May 18, 2014

CrossFit Games Veteran and our Hero Jason Khalipa Love!

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NorCal CrossFit May. 17th 2014

May 16, 2014

Happy Birthday Taz Barber! Today is the one and only Taz Barber’s birthday, and in honor of this wonderful human being, I decided to post a delicious recipe for you all to enjoy. Because it is Taz’s birthday, today’s recipe in inspired by her all-time favorite food… skirt steak. And who can blame her? Happy birthday, Taz! The NorCal CrossFit community loves you and wishes you the best day ever.

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NorCal CrossFit May. 16th 2014

May 15, 2014

Team Love BrieAnn Szatkowski - TeamNC Mountain View!

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NorCal CrossFit May. 15th 2014

May 14, 2014

Those Dang DB Snatches!! The dumbbell snatch is one of those movements that takes a little bit longer to master. It is awkward, imbalanced, and heavy. To add to that, it requires A LOT of coordination, which takes time to develop. With a movement like this, there is so much to think about. How is my set up? Why do I feel so lopsided? When am I supposed to pull? Is my back flat? How am I supposed to stabilize this thing overhead? You want me to drop under the heavy dumbbell???

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NorCal CrossFit May. 14th 2014

May 13, 2014

Athlete Recognition - Santa Clara Michael Leonard (AKA Leonard)

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NorCal CrossFit May. 13th 2014

May 12, 2014

The push up… today you will be doing A LOT of them. Though this movement seems relatively simple, the reality is that so many of us (especially once fatigued) just don’t do them correctly, which over an extended period of time means less positive adaptation and possibly even injury.

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NorCal CrossFit May. 12th 2014

May 11, 2014

Games Athlete Love! Molly Vollmer

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NorCal CrossFit May. 11th 2014

May 10, 2014

Happy Mothers Day all you moms out there!!

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NorCal CrossFit May. 10th 2014

May 9, 2014

What do I do with all these leftovers?? I can’t tell you how many times, I have seen an awesome recipe somewhere, gotten all excited to make it, and then realized I actually don’t have a family of 5 to feed (even though Rusty and I can eat a lot).

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NorCal CrossFit May. 9th 2014

May 8, 2014

Team Love! Michaela Hulstyn - Team NC Mountain View

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NorCal CrossFit April. 8th 2014

May 7, 2014

Today, we DEADLIFT! You probably hear your coach yelling all kinds of cues at you during this lift. “chest up!” “tight back!” “midline!” “heels!”… any of these sound familiar?

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NorCal CrossFit May. 7th 2014

May 6, 2014

Team Love! Nathan Miller - Team NC Mountain View

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NorCal CrossFit May. 6th 2014

May 5, 2014

Introducing Crucial CrossFit at Summit Prep!! Thanks to the donations and funds raised by the NorCal Community, Summit Prep High School now is officially a non-profit affiliate. Last year, Nick Loera, a member of our Teens Program, approached the NorCal coaches about bringing CrossFit to our school, and we found the perfect cause for our Winter Fundraiser.

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NorCal CrossFit May. 5th 2014

May 4, 2014

Four more weeks and counting until the NorCal Regionals. Today we are profiling one of our individual athletes and Games hopeful Garret Fisher!

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NorCal CrossFit May. 3rd 2014

May 2, 2014

Team Love! Cheryl Licon - Team NC

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NorCal CrossFit May. 2nd 2014

May 1, 2014

Team Love! Mary Ann Sharf - Team NC Mountain View

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NorCal CrossFit May. 1st 2014

April 30, 2014

Go Heavy! Today is going to be a fun day in the gym. Today, after a nice long strength cycle, focused on building strength and solid movement consistency, you get to retest your one rep max clean and jerk!

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NorCal CrossFit. April 30th 2014

April 29, 2014

Team Love! Pat Barber - Team NC

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NorCal CrossFit April. 29th 2014

April 28, 2014

Inspiring Stuff! Take a few minutes to watch this inspiring video from The CrossFit Journal about a young girl named Jian, who is defying odds and building strength of body, mind, and spirit thanks to some love, a healthy home, and CrossFit.

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NorCal CrossFit April. 28th 2014

April 27, 2014

Team Love! Charles Pinto - Team NC Mountain View

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NorCal CrossFit April. 27th 2014

April 25, 2014

Can you squat 700lb and run an ultra marathon??! This guy can.....

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NorCal CrossFit April. 26th 2014

April 25, 2014

The Case for Eating the Egg Yolks We get a lot of mixed information on a daily basis about cholesterol, and I think most of the blame gets thrown on the egg yolk. Poor egg yolks. The bias against saturated fat and cholesterol has become so strong that we often forget that in nature foods like egg yolks contain the most nutrients.

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NorCal CrossFit April. 25th 2014

April 24, 2014

Meet Your Teams!! We have two NorCal Teams qualified for this years Regionals (second qualifier for CrossFit Games) plus three individuals, which is an awesome achievement! During these next four weeks leading up to the Regionals we will be profiling our athletes so you can get to know them a bit more!

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NorCal CrossFit April. 24th 2014

April 23, 2014

We are watching you! Yep, that's right, we know your every move the minute you walk in the door at NorCal..... Just kidding, kind of. What we do know is how many workouts you attend in any given month and whether you had fun or not :-)

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NorCal CrossFit April. 23rd 2014

April 22, 2014

Redwood City Love!

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NorCal CrossFit April. 22nd 2014

April 21, 2014

Handstand Pushups Today’s workout offers a chance for you to work on your handstand pushup. There are few things to consider before jumping straight into kipping this movement, though. Can you slow lower yourself in control without crunching your head into the mat? Can you maintain midline stabilization throughout the kip and decent? If so, you are ready to start kipping, allowing for the possibility of more repetitions in a workout under fatigue, and therefor, increasing your power output!

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NorCal CrossFit April. 21st 2014

April 20, 2014

Two more weeks of the Oly Cycle..... Hang in there guys, you are doing really well! The repetitiveness of the lifts may seem strange to some of you since we are so used to variation with CrossFit; But there are many ways to skin a cat and repeating movements and repetitions has been a round a long time and has also proven to work!

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NorCal CrossFit April. 20th 2014

April 18, 2014

Happy Easter Everyone!

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NorCal CrossFit April. 19th 2014

April 18, 2014

WHEN AND WHAT SHOULD I EAT BEFORE WORKOUTS? I frequently get asked by you guys on what should I eat before my workout and likewise when should I eat them? Should I take a protein shake before or after or both?

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NorCal CrossFit April. 18th 2014

April 17, 2014

Get to know your Trainer! Brad Haines

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NorCal CrossFit April. 17th 2014

April 16, 2014

Masters Athlete Love Sally Goldman has been a member of NorCal CrossFit since joining the original Mountain View location in December of 2010. Since that first day in the gym, she has never looked back, giving her all to every workout, constantly striving to better herself, and smiling the whole time. All of her hard work has finally paid off; Sally currently sits 33rd in the world, advancing to the next round of competition to earn her spot at the 2014 CrossFit Games.

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NorCal CrossFit April. 16th 2014

April 15, 2014

Community Love - Redwood City We wanted to take a moment to celebrate Caroline Coffey who works out in the evening classes at Redwood City. Caroline comes to class consistently - she works really hard, she always pushes herself AND she has fun with her friends while she is doing it!

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NorCal CrossFit April. 15th 2014

April 14, 2014

Sometimes you have to look a little deeper.... It’s truly amazing to see how CrossFit takes the average person and bestows upon them a whole new understanding of how the body works. I spent my entire “athletic” life prior to my CrossFit years thinking I knew a thing or two about my body and the way it works, always attributing constant injury to simply overtraining or running the same direction on the track for too many laps.

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NorCal CrossFit April. 14th 2014

April 11, 2014

Carl Simpson Carl walked into NorCal with the highest level of fitness out of any other 'wise' person I have ever met, and he continues to excel day in and day out. As a young 73 year old, Carl can hold his own with the rest of the young athletes, it is awesome to see! Thanks for choosing NorCal CrossFit Carl, we are so honored to have you part of our community!

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NorCal CrossFit April. 13th 2014

April 11, 2014

Sunday Funday!

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NorCal CrossFit April. 12th 2014

April 11, 2014

Eat to be Happy! Your coaches talk a lot about eating clean, balancing macronutrients and making this a lifestyle. But it is also important for you to understand how to make this all realistic and sustainable over a lifetime. Because after all, is something really a lifestyle if it can’t be sustained for a lifetime?

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NorCal CrossFit April. 11th 2014

April 10, 2014

Gustavo! You have probably seen Gustavo around the gym; he has become a permanent fixture of NorCal! He's the guy working his butt off in the corner. Don't let the wheelchair fool you, he doesn't let it slow him down and takes any challenge head on; sometimes I think he trusts his coaches a little too much ;-)

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NorCal CrossFit April. 10th 2014

April 9, 2014

Bodyweight bonanza! Sometimes, I hear people get a little upset when a workout doesn’t include a barbell and heavy weights. Today might be one of those days, but think twice before getting upset over this. The importance of bodyweight movements (like the burpee and pull up) should not be overlooked.

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NorCal CrossFit April. 9th 2014

April 8, 2014

Athlete Recognition - Santa Clara - Janina Espinoza

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NorCal CrossFit April. 8th 2014

April 7, 2014

In my opinion, this video is one of the coolest ones to be posted on the CrossFit main site in a while. This is what CrossFit is really all about; it’s all-inclusive, community and confidence building, smile invoking, and truly life changing.

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NorCal CrossFit April. 7th 2014

March 28, 2014

Olympic Lifting Cycle How did the testing go? Anyone a mutant? You probably realised that mutant level is set ridiculously high and may never be reached by anyone! Always good to have something to aim for ;-)

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NorCal CrossFit April. 6th 2014

March 28, 2014

Happy Sunday NorCal CrossFit!

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NorCal CrossFit April. 5th 2014

March 27, 2014

Comp Club Athlete Love - Helen Kang!

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NorCal CrossFit April. 4th 2014

March 27, 2014

Strength Club Athlete Recognition - Sayor Basu! Sayor is notorious for going so hard that the veins in his neck pop out and his eyeballs bulge. Sayor never cuts himself slack. He shows up to Strength Club twice a week and is ready to unleash a can of whoop a**, but he always sports a laugh and a smile.

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NorCal CrossFit. April 3rd 2014

March 27, 2014

Be strict! One of the skills you’ll come in and tackle in today’s workout is that muscle up. I so often see people come in pumped to get their first muscle up, only to see them flail around on the rings working to kip their way up there without any control.

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NorCal CrossFit April. 2nd 2014

March 27, 2014

Athlete Recognition - Mountain View Tim is a great athlete who's been at Mountain View since pre NorCal days. He is the core of the 5:30 crew and comes in everyday ready to crush it. Tim works really hard at making his weaknesses his strengths and is eager to learn. He has great determination and drive and I saw that most during the 2013 open.

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NorCal CrossFit April. 1st 2014

March 27, 2014

Mindset In this short video, Games Athlete, Josh Bridges, discusses a very cool concept that we can all relate to, whether we are Games athletes, local competitors, or just CrossFit athletes looking to improve health and fitness in the gym.

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NorCal CrossFit Mar. 31st 2014

March 27, 2014

Testing week Now that the Open is over (phew!) we are going to take a step back and re-evaluate where we are as a community moving forward for the next part of the year. We set goals and use evaluations for most aspects of our life, so why not for our health and fitness too!

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NorCal CrossFit Mar. 30th 2014

March 26, 2014

Don't forget to get your 14.5 scores in by tomorrow!! Last workout of the Open, woohoo! Well done to everyone who participated!

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NorCal CrossFit Mar. 29th 2014

March 26, 2014

Next time you’re in the mood for a hearty breakfast, but don’t want to spike your insulin and crash later in the day, try out these sweet potato pancakes – a perfect pre or post WOD meal!

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NorCal CrossFit Mar. 28th 2014

March 26, 2014

Well Done to Jason for kicking butt tonight in 14.5 in front of 4000 people and against the toughest competition in the world! We are so proud to call him our own and we can't WAIT to watch him go head to head with Rich in July!!

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NorCal CrossFit Mar. 27th 2014

March 26, 2014

Jason, Miranda, and I had the chance to go to Summit High School this week to meet the students of the club that Nick Loera has started thanks to the amazing efforts of our NorCal CrossFit community. Your donations from NorCal’s Winter Fundraising Competition are being put to use in the best way possible, bringing CrossFit to the students and empowering them in the process!

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NorCal CrossFit Mar. 26th 2014

March 25, 2014

San Jose Athlete Recognition! Derek Fons and Katie Barbour

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NorCal CrossFit Mar. 25th 2014

March 24, 2014

Double Unders For those of you struggling with the allusive double under, don't run in fear of today's workout. Rather, take it as a chance to improve! Hopefully we all learned from Open workout 14.1 that persistence pays off in this skill.

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NorCal CrossFit Mar. 24th 2014

March 23, 2014

Extra Credit, Homework, Cash Out, Finisher......translates to: "Doing a little something extra after class". We love to see our clients working on their goats (stuff they need to work on). The 7.30pm Santa Clara crew above did a little tabata squat finisher last week.

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NorCal CrossFit Mar. 23rd 2014

March 21, 2014

Meet Jason Khalipa's Dad!

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NorCal CrossFit Mar. 22nd 2014

March 21, 2014

Helen Castrance, a GO member is a regular in the 6am class. Always willing to get outside of her comfort zone and all smiles at the end of each workout. She is an inspirational mother and grandmother making a difference to her life!

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NorCal CrossFit Mar. 21st 2014

March 20, 2014

Make the most out of YOUR Day! Take 1 minute to watch this powerful video on what it means to make the MOST out of every day.

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NorCal CrossFit Mar. 20th 2014

March 19, 2014

You might know them by day as Jaime the Marketing Director and Rick the Santa Clara Operator, but during the month of March they are Derek Zoolander and Pukie the Clown (apparently!?).

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NorCal CrossFit Mar. 19th 2014

March 18, 2014

Athlete Recognition Redwood City - Mike Smyser! Mike started with us a little over a year ago. When he walked through our doors he already had a background in powerlifting, but despised running or anything "gymnasty." It took him a little while to stop avoiding the running workouts and only coming to weightlifting days, but his hard work is finally paying off. He can run faster, crush any T2B workout AND move more weight than he used to when he only did weightlifting!

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NorCal CrossFit Mar. 18th 2014

March 17, 2014

While today’s focus at the gym will be those heavy jerks, it is also important that we don’t forget about the skills that go into running. Today you’ll finish with 3 x 400-meter runs.

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NorCal CrossFit Mar. 17th 2014

March 16, 2014

Kiki comes to San Jose as part of the epic 7am crew. She always gives her all and been one of the friendliest most consistent members for the last few years. If you happen to run into her, you will know what we are talking about. Kiki, you are awesome and thanks for being part of NorCal CrossFit!

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NorCal CrossFit Mar 16th. 2014

March 15, 2014

Sunday. Play a sport, take a hike, read a book......

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NorCal CrossFit Mar. 15th 2014

March 14, 2014

Red Meat and Cancer *Caveat: This blog post may contain some controversial information and as the reader we encourage positive, intelligent discussions if you feel so inclined. My mom sent me an ARTICLE regarding "high protein consumption and raising the level of a chemical in your body which relates to a growth hormone that is linked to cancer."

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NorCal CrossFit Mar. 14th 2014

March 13, 2014

Tips for 14.3 from Jason Khalipa!

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NorCal CrossFit Mar. 13th 2014

March 12, 2014

LinkedIn Love! Here is Alex. He is one of our many total badasses LinkedIn athletes! Just look at that Radical OHS position. Like a majestic Elk in September.

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NorCal CrossFit Mar. 12th 2014

March 11, 2014

We love hearing from our community about how CrossFit transforms their lives. This is Trevor's story. I had been interested in CrossFit ever since HGST started the program, but had been hesitant for a variety of reasons; they were all really just excuses. A little over 6 months ago, I finally decided to give it a try. I made it my goal to lose 15 lbs.

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NorCal CrossFit Mar. 11th 2014

March 10, 2014

The deadlift, it’s one of those movements people love to hate, and even for all of its seeming simplicity, even the smallest changes in your set up can lead to better movement, more muscle engagement, and PR city.

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NorCal CrossFit Mar. 10th 2014

March 9, 2014

Travel Fit! I have spent A LOT of 2014 so far on the road, so I have gained some insight into how to make the lifestyle I have chosen to live work, even when I am far from my home at NorCal CrossFit.

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NorCal CrossFit Mar. 9th 2014

March 8, 2014

Sunday at NorCal

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NorCal CrossFit Mar. 8th 2014

March 7, 2014

It’s Saturday, and sometimes you just want pancakes on the weekend, so here is an awesome recipe, courtesy of Danielle Walker’s Against All Grain.

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NorCal CrossFit Mar. 7th 2014

March 6, 2014

Workout 14.2 for breakfast! Yum!

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NorCal CrossFit Mar. 6th 2014

March 5, 2014

Check out this cool video I found of the Barber duo (coach Pat and coach Taz) doing cleans back in 2011. They’re working three position cleans. One from the ground, one from the hang (mid-thigh) and one from the high hang (hip).

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NorCal CrossFit Mar. 5th 2014

March 4, 2014

Get to know your Trainer - Brandon Blume!

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NorCal CrossFit Mar. 4th 2014

March 3, 2014

It's the Sugar.... There always seems to be a new “fad-diet” people follow, depending on the trends of the year, month, or even week. We have seen juice cleanses, soup-only diets, low-fat, high carb, Atkins.... basically you name it, we have seen it. I am not here to dispel any of these diets because people have the right to try whatever they want and to decide whether it works for them. What I am here to talk about, though, is one diet school of thought, that is here to stay and that people should finally start paying attention to because the research is in, and the proof has backing.

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NorCal CrossFit Mar. 3rd 2014

March 2, 2014

Healthy Mama, healthy Baby More and more woman are continuing on with their CrossFit routine throughout their pregnancy. It is refreshing, empowering and enlightening to see. It's not for everyone and those who choose to keep at it do so with caution and awareness of their own body.

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NorCal CrossFit Mar. 2nd 2014

March 1, 2014

Sunday at NorCal

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NorCal CrossFit Mar.1st 2014

February 28, 2014

Community Workout and Progenex Day, tomorrow!!

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NorCal CrossFit Feb. 28th 2014

February 27, 2014

Community/Progenex Open Workout 14.1 Reminder We will be programming 14.1 for Saturday. If you want to join in the fun, together with Progenex, we are having a community workout followed by lunch (provided) at our San Jose location. Sign up HERE to get put into heat times. We will be closing entry for this tomorrow at noon. So get in now!

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NorCal CrossFit Feb. 27th 2014

February 26, 2014

Yes, more Open talk!! - It starts tonight!! We are excited!! It is that time of year again where we get a little crazy, push ourselves a little extra hard, leaderboard like mad, and MOST importantly, support each other and come together as a community for the largest competition on the planet.

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NorCal CrossFit Feb. 26th 2014

February 25, 2014

NorCal Athlete Seminars You have probably noticed that we are trying to run one of these at least once a week or every two weeks. We have had such great feedback on all of them from the people that have participated.

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NorCal CrossFit Feb. 25th 2014

February 24, 2014

The Ring Row When is the last time you spent quality time working on your ring row? We so often think of the ring row as only a scale option if someone cannot do a pull up. It is important to understand how beneficial this movement actually is for CrossFitters of ALL ability levels. It is one of the most easily scalable movements (both up and down).

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NorCal CrossFit Feb. 24th 2014

February 21, 2014

Come join in....even if you haven't entered the Open.

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NorCal CrossFit Feb. 23rd 2014

February 21, 2014

Only five more days till the Open. Why haven't you signed up? Yes, you...... We will be having a kick ass community workout and potluck to celebrate the first workout. This is such an awesome opportunity to celebrate OUR sport of CrossFit and revel in the fact that we can all participate together as a community. Yes, you are an athlete and you participate in a sport, whether you are competitive or not, this is undeniable :-)

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NorCal CrossFit Feb. 22nd 2014

February 21, 2014

Balance This past month has offered me a lot of perspective on CrossFit, life, happiness, and balance. I have been receiving a number of emails asking for advice on this so I figured I would share my experience in hopes of helping at least one person who might be going through something similar.

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NorCal CrossFit Feb. 21st 2014

February 20, 2014

Now and Then - Syed Ali When Syed (pictured above) first came in (Aug, 2012) he tweaked his back within the first few days of training. After that he was hesitant to even come back. After a bit of discussion about how we would take it slow when he came back and that coming in was actually the best thing for the rehab of his back he made the descision to continue at NorCal CrossFit.

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NorCal CrossFit Feb. 20th 2014

February 19, 2014

THE HANDSTAND PUSH-UP Today, you get to work on your handstand push-up! Don’t have one yet? Perhaps today could be your day. Already have them down? Then, today could be your day to start to fine-tune, focusing on efficiency, speed, and therefore, intensity.

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NorCal CrossFit Feb. 19th 2014

February 18, 2014

Jason and Rusty do the Haka!

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NorCal CrossFit Feb. 18th 2014

February 17, 2014

Bench Press Seminar | Saturday 9am @ San Jose Coach Cheryl will be covering the traditional powerlifting bench press during this one hour session. Seminar includes lecture, tutorials, and breaking out into small groups in order to get some time under the bar - aka bench bro sesh. Seminar is limited to 12 people in order to ensure quality! Please email cheryl@norcalcrossfit.com if you are interested!

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NorCal CrossFit Feb. 17th 2014

February 14, 2014

Do you have 'Man' Hands? How many of you have ever ripped your hands in a CrossFit workout? My guess is almost all of you have. Though it might seem really hard-core and make it feel like you were extra intense, in reality having your hands tear is a huge nuisance! It can set you back days or even weeks from pull-ups, muscle ups, and lifting. AND who wants that unbelievable sting you get in the shower after a callus tears??

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NorCal CrossFit Feb. 16th 2014

February 14, 2014

Sunday is for making the fun day!

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NorCal CrossFit Feb. 15th 2014

February 14, 2014

Eating well isn't easy, but can be done! I am a self professed fat kid at heart. I love working out and always have....but I also love food. I spent about 10 years of my life not eating. I made very strict rules, exercised for hours, revolved my world around food; I was a crazy person. Upon a very slow recovery I tried every diet out there to relearn how to eat. There was Jenny Craig, Weight Watchers, Atkins, South Beach, Calorie Counting, binging, and a lot of counseling.

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NorCal CrossFit Feb. 14th 2014

February 11, 2014

Get to know your trainer!! Sam Brunnings

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NorCal CrossFit Feb. 13th 2014

February 12, 2014

Running is just another skill... With that being said, we could all do with some more focus on running as a skill. Running gets pushed to the corner a little because well, we can all do it right? I mean, you just run.

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NorCal CrossFit Feb. 12th 2014

February 11, 2014

Athlete Recognition - Mountain View Brandon Walker

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NorCal CrossFit Feb. 11th 2014

February 10, 2014

The Open is only 19 days away! So we are into the last few weeks to register for the Open. Here are some thoughts on why it IS a good idea to register, no mater your ability level, experience with CrossFit, or even athleticism.

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NorCal CrossFit Feb. 10th 2014

February 9, 2014

Practise it a lot We all want to be better at some thing, whether it is stringing together more pullups or holding a damn L-sit for longer than 10 seconds! The skill work and workouts we do here at NorCal are designed to get you pretty good at most things but some times it takes a little bit more effort, dedication and persistence to achieve that one movement goal you are after

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NorCal CrossFit Feb. 9th 2014

February 8, 2014

It's Sunday....go play a sport.

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NorCal CrossFit Feb. 8th 2014

February 7, 2014

Hey NorCal family! On Tuesday I will be holding a Nutrition Talk at NorCal CrossFit San Jose, and I would love to see you there. I'll be discussing micronutrients (quality) and macronutrients (quantity) and how you can make some changes to help you reach your goals and feel great.

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NorCal CrossFit Feb. 7th 2013

February 6, 2014

Grain-Free Lasagna! Yeah! You made the choice to eat a bit cleaner in 2014. Or maybe you just want to try out some new recipes and wow your family and friends. Well, if you did decide to eat a bit healthier as a goal for the New Year, that doesn't mean that every meal has to be boring. There are so many great recipes out there, and with a little prep ahead of time, you can eat well all week. This recipe is one of my favorites from my all-time favorite cookbook and blogger, Danielle Walker. Her book, Against All Grain, has made cooking and eating way more fun recently. Rusty is certainly enjoying it!

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NorCal CrossFit Feb. 6th 2014

February 5, 2014

Take a look at today’s workout… look familiar? Maybe it brings flashbacks from Open workout 13.2? Yep we have a repeat NorCal, and perhaps it is your turn for some vengeance!

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NorCal CrossFit Feb. 5th 2014

February 4, 2014

Athlete Recognition - RWC!

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NorCal CrossFit Feb. 4th 2014

February 3, 2014

Athlete Of The Month San Jose

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NorCal CrossFit Feb. 3rd 2014

February 1, 2014

What is Fitness? Have you ever considered this question? We talk about being fit pretty much every day in the gym, but we rarely take time to think about how to define what this means. Coach Glassman, CrossFit’s founder, came up with a definition that simplifies fitness into 100 words.

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NorCal CrossFit Feb. 2nd 2014

February 1, 2014

Sunday!

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NorCal CrossFit Feb. 1st 2014

January 31, 2014

Enjoy the way you eat Eating is something we do a lot of. So, that means it needs to be some what enjoyable! Too often people will dive into a month of 'paleo' or srict eating to only be miserable for that whole month or on the opposite end of things, have no plan and eat foods that aren't optimising performance (life, exercise, relationships etc) and are miserable too.

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NorCal CrossFit Jan. 31st 2014

January 30, 2014

Movement Mobility & Body Maintenance Are you ready for the open? Don't let your injuries & mobility hold you back! Learn how to maintain your body and recover faster. This 4 hour interactive seminar explores the anatomy, physiology, neurology, and biomechanics of movements; the major movement patterns as they pertain to functional movements for life and exercise. Different mobility strategies are introduced to ascertain desired outcomes. As a group, we assess and gather information from the major movements; the squat, dead lift, overhead press, and front rack. We then spend time going through solving mobility, stability, and motor control issues.

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NorCal CrossFit Jan. 30th 2014

January 29, 2014

The Handstand For some people this movement is no big deal. Oh what, you want me to be in a handstand for 3min, no problem! For others (myself included), asking me to hold a handstand for longer than 30sec is like asking me to perform 2 rounds of bottom to bottom tabata air squats! Some how I have gone through 6 years of CrossFit avoiding this movement in high doses! But, the time has come to face this weakness and the video below of Camille describing the mechanics and positions of the handstand hit home to my simple brain and now I am more motivated to be better at it!

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NorCal CrossFit Jan. 29th 2014

January 28, 2014

WORKOUT FOR WEDNESDAY 1 Strict Muscle Up 2 Strict HSPU 4 Pistols AMRAP 10min + AMRAP Snatch 10min 10 reps at (75/45lbs) 10 reps at (135/75lbs) 10 reps at (165/100lbs) As many as poss at (165/120lbs)

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NorCal CrossFit Jan. 28th 2014

January 27, 2014

So, we are almost done with the first month of 2014! How are those New Years Resolutions going? Haven't set one? That's not a problem. Consider a new type of goal setting for this year that many of your coaches and community members have already started... and all it takes is committing to something for 30 days!

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NorCal CrossFit Jan. 27th 2014

January 26, 2014

How often do you take time as an athlete to think about how your body is working during those grueling, intense workouts at the gym? My guess would be probably very rarely because your more concerned with breathing and not falling over into your own sweat. But, taking time to better understand the way our body works, even in a very simplified way, can help us move more efficiently and safely, and can ultimately allow us to gain more from our workouts. You might often hear a lot of the terms that are going to be mentioned below come out of your coaches' mouths during workouts, so the goal now is to understand why they are using these words and how you can take those cues and terms they use to improve your workouts and get more benefit out of the hour you spend at the gym.

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NorCal CrossFit Jan. 26th 2014

January 25, 2014

Schedule Change at San Jose for this weekend Due to a Lvl 1 Seminar we will be having on Saturday: 7am session (indoors), a 7am open gym in the Oly Room, and an 8am, 9am (outdoors) class. Sunday: No Open Gym * Sorry for any inconvenience. If you would like to attend a later indoor class on Saturday, please feel free to head on down the road 10min to our Santa Clara location.

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NorCal CrossFit Jan. 25th 2014

January 24, 2014

Schedule Change at San Jose for this weekend Due to a Lvl 1 Seminar we will be having on Saturday: 7am session (indoors), a 7am open gym in the Oly Room, and an 8am, 9am (outdoors) class. Sunday: No Open Gym * Sorry for any inconvenience. If you would like to attend a later indoor class on Saturday, please feel free to head on down the road 10min to our Santa Clara location.

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NorCal CrossFit Jan. 24th 2014

January 23, 2014

WORKOUT FOR FRIDAY 20 Deadlift (265/185lbs) 10 Box jump (30/24) 10 Deadlift 20 Box jump 2 Rounds

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NorCal CrossFit Jan. 23rd 2014

January 22, 2014

THRUSTERS! Everyone’s favorite movement… THE THRUSTER! While some people may love this movement, many of us tend to dread it, but that’s all the more reason to show up when the thruster ends up in the programming, right? Those movements that are the most difficult for us because of their complexity and difficulty are the ones that are going to give us the most benefit, so instead of avoiding the thruster, let’s figure out how to tackle this movement with the desire to always improve!

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NorCal CrossFit Jan. 22nd 2014

January 20, 2014

One of the coolest things about CrossFit is definitely the community, and here at NorCal CrossFit, we have one of the best communities on earth! The best part about that is that the fun always continues, even outside the gym walls. The people you spend an hour with every day, pushing through hard workouts, supporting through the very last rep, and mobilizing with after a sweaty session, quickly become close friends and sort of an extended family.

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NorCal CrossFit Jan. 21st 2014

January 20, 2014

Christina is an extremely driven member. She has a silent determination to become stronger, faster, and more proficient in her movements, challenging herself every morning and going RX in a workout whenever she can, no matter what it takes. She has been diligent with her diet and consistency in the gym which has paid off tremendously. She continues to progress every day I see her and has great potential for more!

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NorCal CrossFit Jan. 19th 2014

January 18, 2014

Sunday Funday!

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NorCal CrossFit Jan 18th. 2014

January 18, 2014

WORKOUT FOR SATURDAY 21 Back Squat (205/135lb) 15 Back Squat (225/155lb) 9 Back Squat (275/175lb) 21 HSPU 15 Strict HSPU 9 HSPU at a deficit 21 Deadlift (225/155lbs) 15 Deadlift (275/175lbs) 9 Deadlift (315/225lbs)

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NorCal CrossFit Jan 17th. 2014

January 16, 2014

BIGGER AND BETTER THINGS FOR MOUNTAIN VIEW AND NORCAL! We have heard your concerns!! Thank you for all your responses on our questionaire, we read them all (seriously, all of them!) and we wanted to take some time to address these concerns.

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NorCal CrossFit Jan. 16th 2014

January 15, 2014

The CrossFit Open Registration OPENS Today, Sign up HERE

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NorCal CrossFit Jan. 15th 2014

January 14, 2014

the below article is a very sarcastic funny article on loving and hating CrossFit. The thing about it is its true! there are things you can love, and there are things that you can hate. Occasionally it would benefit you to sit down and evaluate these things and make sure the list is always skewed toward the things you love. If it is ever not please see a coach and we would love to help you get it back to loving it!!

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NorCal CrossFit Jan. 14th 2014

January 13, 2014

Well done to our NCLab crew of Garret, Molly and Miranda who competed in the OC Competition this weekend in Southern California. It was a gruelling two day event with over 8 workouts! Doing one or two workouts over a whole weekend seems tough, can you imagine having to do 10!? And perform well in each one. It is incredible what these top CrossFit athletes are now capable of doing! Less than 6 years ago, this wouldn't have been possible at the same level.

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NorCal CrossFit Jan.13th 2014

January 12, 2014

Did you know we run a free trial every Saturday at all our locations!? If you aren't sure about signing up without having tried us out, head on in to one of our free trials and see what we are all about. You will get some CrossFit education and a workout. It's open to any level of fitness. You can find the Free Trial schedule HERE

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NorCal CrossFit Jan. 12th 2014

January 11, 2014

Sunday Funday!

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NorCal CrossFit Jan. 11th 2014

January 10, 2014

Saturday Hero Day!

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NorCal CrossFit Jan. 10th 2014

January 9, 2014

Get to know your trainer - Jonji Barber!

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NorCal CrossFit Jan. 9th 2014

January 8, 2014

Friday is Dana's last day with us here at NorCal. We are sad to see her leave, she has been with us since the early days; she was/is an amazing coach and has had such a positive affect on the athletes that were lucky enought to work with her. We are also happy for her, as she is embarking on a new career to become a PT which, for those of you that know her makes total sense! She has put 100% effort into everything she has done and I am sure this will be no different.

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NorCal CrossFit Jan. 8th 2014

January 7, 2014

It's the first week of the month (kind of) which means it's benchmark Wednesday! Remember to post your score on FLASHWOD to compare against the rest of the NorCal Community! Your scores are accumulative from the previous benchmark workouts. So far we have done Fran and Angie. It's Nancy's turn!

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NorCal CrossFit Jan. 7th 2014

January 6, 2014

HAVE YOUR SAY! Here at NorCal we are always trying to be better at everything we do. Better coaches, better facilities, better services etc. We want to provide the best for you guys because you are paying a lot of money to train with us and we want to create a fun, safe and hard working environment. We want to prove to you that we are the best CrossFit gym around and give you absolutely no reason to ever want to leave :-)

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NorCal CrossFit Jan. 6th 2014

January 5, 2014

THE 2014 CROSSFIT GAMES OPEN It's that time of year again! In the next month we will be gearing up as a community to take on The Open! For those of you who are new to CrossFit or the CrossFit Games, the first round of qualifications for the Games happen around February of every year right here in our very own gym. EVERYONE is invited to enter, whether your goal is to qualify for the CrossFit Games, CrossFit Regionals, improve your scores from last year, or just join in the fun because it's great to be a part of something this big! The workouts are designed to be all-inclusive, meaning anyone can perform them.

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NorCal CrossFit Jan. 5th 2014

January 4, 2014

Happy Sunday!

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NorCal CrossFit Jan. 4th 2014

January 3, 2014

NORCAL CROSSFIT WINTER FUNDRAISER! Come down and support your local CrossFitters who are throwing down for a great cause tomorrow starting at 9am San Jose gym! Throw a few bucks in for the raffle, the prizes are really really awesome. One includes an Again Faster barbell and another a pair of INOV8 shoes!

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NorCal CrossFit Jan. 3rd 2014

January 2, 2014

MAKE IT COUNT If you want to be accountable for your New Year Goals, join the community goal sheet Danny created. It's simple, choose one thing (can be more) per month to achieve. Make sure you still abide by the usual goal setting rules of making it specific, measurable, achievable and realistic. For example, saying you want to eat healthier for January is great, but HOW are you going to do that. Set yourself up for success by being as specific as possible. How about this instead: "I want to eat healthier for the month of January but cutting out all processed sugar and gluten". Easy.

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NorCal CrossFit Jan. 2nd 2014

January 1, 2014

ITS THIS WEEKEND!! NORCAL FUNDRAISER!! The trumpets have sounded, the beacons of Gondor have been lit and our community is rallying to make this fundraiser an incredible event. That said, there's still time to sign up to compete or volunteer as well as time to donate to our raffle! Find links to do all three in the posts below, but first get pumped off of the announcement of Workout #3.

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NorCal CrossFit JAN 1st 2014!!!

December 31, 2013

Happy New Year! Relax, have a great day!

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NorCal CrossFit Dec. 31st 2013

December 30, 2013

Coach Laura tells her story..... With the New Year upon us, I took some time to reflect on how my life has changed over the past 4 years since finding CrossFit. The picture on the right is me back in 2008. I am 20 pounds lighter and obviously pretty scary skinny. I was so constantly broken and sick that I could hardly hold a spot on my college cross-country team, and I was very frequently cranky, tired, and emotional for no apparent reason. I wasn’t eating meat (or nearly enough calories period) because I thought that is what would make me “healthy” and a faster runner. My body was breaking down; I was anemic, weak, losing bone density rapidly, had amenorrhea, and my cholesterol was actually way higher than it is now. I was on a path to somewhere I don’t like to think about.

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NorCal CrossFit Dec. 30th 2013

December 29, 2013

NORCAL WINTER FUNDRAISER Things are heating up for this Saturday's competition! Two workouts have been announced and we've received a lot of support from the community. We'll be having a raffle a la the Bro down that going to have some incredible prizes, but the only way you can get in on the fun is by showing up!

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NorCal CrossFit Dec. 29th 2013

December 28, 2013

Ido Portal on Paleo Diet, CrossFit, Gymnastics, Motivation, Movement & More

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NorCal CrossFit Dec. 28th 2013

December 27, 2013

NORCAL FUEL CHALLENGE As we begin the new year we have an opportunity to start 2014 off with a commitment to improving our human performance. The starting point will be different for each one of you. Some of you eat strict paleo and have been doing so for years. Others adopt a 70/30 approach to paleo eating while some prefer a primal approach. Then there are those of you who are curious about what this whole paleo thing is all about but have no idea where to start. This year's NorCal CrossFit Fuel Challenge will have a place for all of you.

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NorCal CrossFit Dec. 27th 2013

December 26, 2013

We need YOUR help! Please consider donating something to the NorCal CrossFit Winter Fundraiser Raffle!

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NorCal CrossFit Dec. 26th 2013

December 25, 2013

We hope you all had an amazing Christmas day relaxing, eating; or whatever it is you enjoy doing on Christmas! You have a few days left of 2013, take these days to reflect on your year; did you achieve everything you thought or wanted to? Did you set out goals? Write it down, celebrate your successes and face up to your failures for the year. What were your obstacles if you had any? Then make a list of what you want for next year. Make some huge dream goals and make some realistic ones, you can make adjustments after you have your list! Share your list with your loved ones so you have some one to be accountable to. Or better yet, make a few together so you have some shared dreams and goals to achieve as a team. Have fun!

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NorCal Christmas Dec. 25th 2013

December 24, 2013

Merry Christmas NorCal Family!

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NorCal CrossFit Dec. 24th 2013

December 23, 2013

The new set up over in the Philippines! This is how a Dumbbell and kettle bell stack should look! Speaking of which, unless you are under the watchful/crazy eye of Pat Barber, some of you can be a little sloppy in putting away your equipment. Remember, this is YOUR equipment that gets left lying around (yep, you paid for it), so you should treat it with the same respect you would your own stuff (unless you treat that terribly, then don't do that!).

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NorCal CrossFit Dec. 23rd 2013

December 22, 2013

Ever since Ali joined our gym in 2012, she has been a loyal, hard working member of the 4:30 crew. She takes coaching so well that within a few attempts to fix her technique, she is able to see improvement! She is always the first person to hold herself accountable when it comes to pushing herself and has been improving across the board in regards to her skills, strength, and endurance. Ali is always hungry for more and her positivity will make it easy to continue for her to see great progress in her CrossFit journey. - Coach Cheryl

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NorCal CrossFit Dec. 22nd 2013

December 21, 2013

SEVENTH DAY OF NORCAL CHRISTMAS 7th Day of NorCal Christmas Cash Out: 400m Prowler Push + Workout of coaches choice!

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NorCal CrossFit Dec. 21st 2013

December 20, 2013

GOING ON VACATION? No need to put your exercise regimen on hold while you travel over the holidays. There are so many ways to keep in touch with your fitness even if you don't have access to a CrossFit gym. In fact, it is a great opportunity to take some time away from the barbell and focus on anything else really. Some times a few days off training is all we need to re-group, re-fresh and create some new goals for the new year. Or why not dedicate these days to work on some mobility, your body will thank you!

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NorCal CrossFit Dec. 20th 2013

December 19, 2013

The Burgener Squat Program with the NCCF Santa Clara Strength Club. It is not the typical CrossFit WOD most think: its one day of Front Squats and one day of Back Squats per week for 12 grueling weeks! It's my favorite because of the massive gains and the amount of confidence the Strength Club crew has now going into WODs with squats! - Reggie

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NorCal CrossFit Dec. 19th 2013

December 18, 2013

TRY SOMETHING NEW FOR 30 DAYS Tina and I came across this video from TED TALK. We were really intrigued on this topic, “Try Something New in 30 Days”. 2014 is around the corner and this is usually the time we try to make New Years resolutions. Typically, the first month we hit it strong, and as the months go by, our drive begins to fizzle.

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NorCal CrossFit Dec. 18th 2013

December 17, 2013

One of my greatest memories of Mary is way back in the on ramp when we had to do box jumps in a work out. She was so afraid of jumping up to a box we set up a couple plates so she can still jump and get through the work out. It took a while but now she's easily cruising through work outs jumping up to a 24 in. box. She swore she would never be able to jump up to a box or do pull ups and just recently she completed the "Lumberjack 20" doing all pull ups with out a band. Mary comes in everyday and works her but off. Thanks for being apart of the NorCal community!

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NorCal CrossFit Dec. 17th 2013

December 16, 2013

December 15th NorCal hosted its first Olympic weightlifting event and it was a great success. First off thank you to Coach Ian for pulling all this together and to all the sponsors and volunteers who helped. We had 7 girls and about 20 guys lifting which was a pretty good turn out for our first one. Let's get more next time!! For me it was my first Olympic meet and I was really looking forward to it. It is nothing like I ever imagined being on that platform. You can lift as much as you want and PR all the time with your crew music blasting etc. but when you get on that platform everything changes. I didn't know what to expect but it was definitely worth the ride.

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NorCal CrossFit Dec. 16th 2013

December 15, 2013

THE 9 DAYS OF CHRISTMAS..... That's a thing right!? Well, it is about to be here at NorCal! We missed out on the 12, so we are going for 9! For the next 9 days leading up to Christmas, we will have a little something extra for you at the end of each workout. What better way to start it off with something nice and simple, and sweaty.........like, burpees!

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NorCal CrossFit Dec. 15th 2013

December 14, 2013

WEEKEND SCHEDULE NOTICE Due to a Lvl One Seminar at San Jose this weekend, the schedule will look like this: Saturday: 8am, 9am, 10am (free trial) All held Outside the front Sunday: NO open Gym *ALSO, There will be NO 10am class OR Open Gym at Santa Clara on Sunday due to the Oly Comp

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NorCal CrossFit Dec. 14th 2013

December 13, 2013

HSPU SEMINAR REMINDER This weekend Coach Brandon will be holding a seminar on the handstand push up! Where: Santa Clara When: Saturday at 9:00 am Cost: FREE for NorCal Members We will take a look and dissect the handstand push-up. We will go over the movement starting with the basics while also engaging in some of the more technical parts to this deceivingly tough gymnastic movement. All levels of fitness are welcome to come and learn while participating in a lot of group and assisted exercises to better understand what it takes to not only do HSPU's but to do them properly and efficiently. Hope to see you guys there. To register, email Brandon - b.t.blume@gmail.com

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NorCal CrossFit Dec. 13th 2013

December 12, 2013

LAST REMINDER! Sign up today before midnight to attend the NorCal CrossFit Holiday Party and Toys for Tots event! 5:30PM Sunday @ NorCal CrossFit Santa Clara. GOAL = 200+ toys to donate to Toys for Tots! Coach Jason Khalipa will COACH FOR A DAY at the NorCal CrossFit location that donates the MOST toys! Coach Jonji Barber will perform 1 BURPEE for every toy being donated AT THE HOLIDAY PARTY!

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NorCal CrossFit Dec. 12th 2013

December 11, 2013

IMPORTANT REMINDER: Thursday December 12 is the LAST day to sign up to attend the Norcal CrossFit Holiday Potluck and Toys for Tots Event! Sign up HERE to attend - don't delay!

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NorCal CrossFit Dec. 11th 2013

December 10, 2013

This week NorCal CrossFit says goodbye to one of our favorite members, Chong Liu. Chong has been visiting from China and joined our Mountain View gym back in June of last year, and has become one of the most enthusiastic supporters of CrossFit we know. When he heads home, he will be opening up CrossFit WeMax outside of Shanghai (one of the few CrossFit gyms in China). He has travelled around the country taking every Specialty Course HQ has to offer, and even arranged for his mom to take our on-ramp course (with Chong translating since she speaks no English!)

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NorCal CrossFit Dec. 10th 2013

December 8, 2013

My favorite is from a couple of years ago. I made up one for myself to do before a Saturday morning class at our original Mountain View gym, which had a nice mile loop laid out. I shoulder racked a 95lb barbell, and walked with it for the mile - but every 10 steps I stopped and did 3 hang power cleans! If I dropped the barbell I penalized myself with 5 burpees. It took me more than an hour to finish, and was the most mentally and physically draining workout I've ever done. Love challenging myself with huge mental/physical toughness challenges (what Alex calls "Mickey workouts"), and I often fall short of my usually unrealistic goals, but on this day I didn't, so I have great memories of it. - Mickey Tolle

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NorCal CrossFit Dec. 9th 2013

December 8, 2013

Buying Organic meat and produce is an expensive endeavor. One that is a luxury for most people and simply not possible for others. There are ways to choose better options and stay within your budget. This article by whole9life has some helpful tips on how seasonal eating is better for your budget, as well as your health. Here is a quick link to the guide in the article if you just want the low down without reading anything! Print out and keep on your fridge!

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NorCal CrossFit Dec. 8th 2013

December 7, 2013

Nickname: MJ or Meggs Gym you coach at the most? Mountain View In 10 words or less, what is the best part of your job? Witnessing people discover what and how much they really can do. Running or Lifting? I put in my time as a runner in high school with hurdles and cross-country. Now's time to lift!

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NorCal CrossFit Dec. 7th 2013

December 6, 2013

As a community, we have accomplished so many amazing things: the hiring of several new coaches to help increase your CrossFit knowledge and positively enhance your NorCal experience, loads of new members, and the opening of several NorCal locations throughout the world, These are several opportunities that definitely need to be celebrated! We are very fortunate to be a part of such an amazing community of movers and pushers…so why not celebrate our achievements together!

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NorCal CrossFit Dec. 6th 2013

December 5, 2013

COACHES FAVOURITE WORKOUTS You got a favourite workout? I'm sure you do, and I bet they are all really different! That is the beauty of CrossFit, some like it short and heavy, some like it long and light........

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NorCal CrossFit Dec. 5th 2013

December 4, 2013

Didn't read yesterdays blog? We have a NorCal Olympic Lifting Competition on the 15th Dec where you can showcase your talent! Go check it out and get your name down!

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NorCal CrossFit Dec. 4th 2013

December 3, 2013

WORKOUT FOR WEDNESDAY - LADIES NIGHT! If you haven't already started recording your score from Fran last month, get onto it HERE! Right now, Elliot Waite and BrieAnn Szatkowski are leading the charge, will they hold their lead after Angie? A very different workout to Fran!!

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NorCal CrossFit Dec. 3rd 2013

December 2, 2013

Thanks and Happy Birthday to a lovely lady! Some of you may not know her by face, rather by her email persona of billing@norcal.com so we are going to help put a name to a face! Shellie has been working behind the scenes with membership and billing for over a year now and to say we would be lost without her is an understatement! We want to wish her a very happy birthday for today and because we love her so much, nobody has to perform any burpees today or tomorrow!

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NorCal CrossFit Dec. 2nd 2013

December 1, 2013

NorCal Winter Fundraiser This holiday season NorCal CrossFit will be hosting a fundraising competition for Saturday, January 4th. We will be raising money to set up a functioning CrossFit facility at Summit San Jose Charter School. Below is an email we received from a current student requesting our help in outfitting their gym.

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NorCal CrossFit Dec. 1st 2013

November 30, 2013

The beauty of the CrossFit community means that we are lucky enough to meet people from all over the world! This picture was taken at an affiliate in Egypt called CrossFit Engine. Pat met the owner at a Lvl one Seminar in London and they have kept in touch since. Doesn't matter where you are in the world, a workout is a workout and it is the people that you are surrounded by that make it unique. This is really great to think about. We are so fortunate to have each other as a community here at NorCal, it makes working out that much easier! (some times ;-))

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NorCal CrossFit Nov. 30th 2013

November 29, 2013

The day after Thanksgiving is always guaranteed to be busy! The overeating guilt is too much for people :-) The masses warming up at Santa Clara today.

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NorCal CrossFit Nov. 29th 2013

November 27, 2013

We will also be doubling up an in house Olympic Lifting Comp with our Christmas Party on the 15th. Anyone from NorCal is welcome to enter and we will have a few categories for those who may be on the fence about entering. We will have more info about this in the next few days. It's going to be fun!

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Thanksgiving Nov. 28th 2013

November 27, 2013

What are you thankful for!?

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NorCal CrossFit Nov. 27th 2013

November 26, 2013

Workout for Wednesday: Run 400m 25 wall ball 15 Kb Swing (32/24) 5 Box Jumps (30) 5 rounds * Scale weight and box height, then box jumps to step ups, then rounds

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NorCal CrossFit Nov. 26th 2013

November 25, 2013

Holiday Eating Its that time again, how much food can you eat before you coma out on the couch with the dog! But it's all sooooooo good.............. It doesn't have to be that way, or it doesn't have to be AS bad as that any way. Here are a few tips from Coach Pat to keep yourself under control (CAUTION: Some of these may cause you to eat more!) : * eat before you go to a party so you aren't starving when you get there. * fill your FIRST plate with vegetables, then go back to see what you want on your second round. * Decide before you go what you might 'cheat' on and stick with it. * get a workout in before your meal. * Drink lots of Eggnog.....it's balanced with fat, protein, carbohydrate and alcohol ;-) Also, check out our Nutrition Blog today, Dana updated it with some more tips and ideas for the holidays!

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NorCal CrossFit Nov. 25th 2013

November 24, 2013

Thanksgiving Schedule: There will be NO Free trials on Saturday 30th November. Mountain View Thursday: Closed Friday: Noon Saturday: 930 and 1030 Sunday: Open Gym 10-12 Santa Clara Thursday: Closed Friday: Noon Saturday: 930 and 1030 Sunday: Open Gym 10-12 San Jose Thursday: Closed Friday: 9am Saturday: 8 and 9 Sunday: Open Gym 10-12 Redwood City Thursday: Closed Friday: Noon Saturday: 9am Sunday: Closed

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NorCal CrossFit Nov. 24th 2013

November 23, 2013

Apologies to all those people who showed up this morning at San Jose and were unable to perform the Yolanda workout. We dropped the ball and didn't update the fact that we have a lvl one Seminar going on at San Jose this weekend. We are really sorry, it won't happen again! Thanks to Coach Danny and Scott for improvising and giving you guys a good workout any way! On that note, there will ne NO Open Gym at San Jose tomorrow (Sunday 24th November).

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NorCal CrossFit Nov. 23rd November

November 22, 2013

LIFT FOR LIFE WOD “YOLANDA” Rx(95/75) BUY IN: 100 DU 24 MIN AMRAP – for the 24 hours Haiyan devastated Visayas 11 BURPEES – NOVEMBER 7 FLOOR TO OVERHEAD – The Day Yolanda Made Landfall 13 BACK SQUATS – 2013 CASH OUT: 100 DU 100 DU in the beginning indicates the evacuation prior to Yolanda. When Yolanda hits (the 24min AMRAP), begin, then end with 100 DU, which is the persevering endurance of the recovery/relief efforts.

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NorCal CrossFit Nov. 22nd 2013

November 21, 2013

Mt. View member Mark Williamson has started a cool new company, Lean Labs, that some of you might find useful. They are looking for people who want to help them pilot test the first ever “Quantified Health” service, which is focused on helping people lose weight. As a pilot user you will get personalized coaching, advanced blood work, as well as tracking devices (wifi scale, sleep tracker, heart rate variability tracker). As a member of the pilot program you will have the entire company’s attention as we want to work with you to understand how we can improve the experience!

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NorCal CrossFit Nov. 21st 2013

November 20, 2013

In my opinion, the most difficult part of this last weekend’s Go Ruck was the soul crushing cold we endured. After jumping in the ocean at roughly 2 AM we were instructed to perform various drills and exercises on the beach, each of us shaking like crazy as we tried to warm ourselves a la March of the Penguins. I soon found myself using what little brainpower I had left to consider our bodies’ physiologic responses to the cold, one of my favorite subjects that I came across during my undergraduate studies. Considering that winter is upon us and with it a whole slew of cold stressors, I thought a few posts detailing these effects might be fun. So, as Mario would say, here we go!

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NorCal CrossFit Nov. 20th 2013

November 19, 2013

How many of these can you do? While chipping away at a wall squat isn't as glamorous as cranking out a bunch of handstand pushups, focusing on it will make you more proficient at things like handstand pushups and most likely contribute to an injury free body too. - Thanks to CFNZ for the video.

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NorCal CrossFit Nov. 19th 2013

November 18, 2013

We are opening up our Endurance Club to outside members. There is a huge demand for good coaching and we are lucky enough to have the BEST coach in town so I guess it's only fair we share him! Initially, we are capping the club at 20 NorCal members and 15 Non-NorCal members. If numbers start to increase, we will be looking at creating a staggered start times with advanced runners starting 30min after intermediate runners.

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NorCal CrossFit Nov. 18th 2013

November 17, 2013

Get to Know Your Trainer! Nate Miller

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NorCal CrossFit Nov. 17th 2013

November 16, 2013

A bunch of our coaches and clients did the GORUCK Challenge last night. It was a 12 (ended up being about 14) hour challenge consisting of gruelling physical and mental challenges. It's not for the faint hearted and everyone who completed it should be really proud of themselves. Once our team have woken up from their well-earned sleep, hopefully we can get a re-cap of the event. In the mean time, watch this vid to get more of an idea of what the challenge is about.

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NorCal CrossFit Nov. 16th 2013

November 15, 2013

The HGST Bro-Down took place this afternoon at the Great Oaks Campus. What a great turn out and fun had by all!! Thanks to all the coaches and volunteers for giving up their time to judge and to the competitors for putting themselves out there to compete!

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NorCal CrossFit Nov. 15th 2013

November 14, 2013

SAVE THE DATE! - For the NorCal annual Christmas Potluck dinner on the 15th December 5.30pm (details TBD). Bring your family for some amazing food cooked by you guys!

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NorCal CrossFit Nov. 14th 2013

November 13, 2013

Chris Spealler, a good friend of NorCals, recently wrote a great article defining the difference between training Crossfit for life/recreation vs training FOR CrossFit as a sport.

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NorCal CrossFit Nov. 13th 2013

November 11, 2013

Adrian has only been back for two days after finishing school and he already got his first muscle up! Don't you just hate people like that! Nice work Adrian.

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NorCal CrossFit Nov. 12th 2013

November 11, 2013

When is it appropriate to tape your hands? Ideally never. Your hands are made to be used so when ever possible do just that. However, as most of you know, the demands of CrossFit can sometimes exceed the amount of 'normal' repetitive hand use (no, not that kind!) and some people suffer more from tearing than others. This doesn't mean that when ever you see the word pullup you reach for your rock tape and proceed to cover yourself in it from head to toe! Figure out what your 'no-tape' limit is for a workout and when ever a workout comes up that goes beyond that, be prepared and tape your hands. Having bloody, ripped skin is never cool and just plain annoying when it comes to every day life tasks like showering!

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NorCal CrossFit Nov. 11th 2013

November 10, 2013

HUGE Congratulations to Coach Rick and Analisa for their engagement this weekend! We are so excited for you guys!

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NorCal CrossFit Nov. 10th 2013

November 9, 2013

A few coaches getting a track workout in on Friday with Coach Chris! * Read more for Veterans Day Schedule

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NorCal CrossFit Nov. 9th 2013

November 8, 2013

Don't let these manly studs fool you! Barbell club is for anyone and everyone wanting to improve their Olympic lifting technique or become more proficient at the lifts, including getting faster and stronger. Read more about our specialist Olympic Lifting Coach Ian......

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NorCal CrossFit Nov. 8th 2013

November 7, 2013

Throwback Thursday to a cute halloween pic at Redwood City.

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NorCal CrossFit Nov. 7th 2013

November 6, 2013

Want to see a real life fight club? You are in luck, because we have one going down this weekend! Keep reading for more info.....

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NorCal CrossFit Nov. 6th 2013

November 4, 2013

Heres a hint for the first monthly Ladies Night workout starting tomorrow! Can you guess what it is?

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NorCal CrossFit Nov. 5th 2013

November 4, 2013

Extra Kettle Bell Swings at home, you know you want to ;-)

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NorCal CrossFit Nov. 4th 2013

November 3, 2013

Endurance Coach Chris (face down) and his son Jack post workout. So, who won guys?

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NorCal CrossFit Nov. 3rd 2013

November 2, 2013

Coach Molly Kicking some butt in Miama at the Pantheon Games this weekend! She is sitting in first place after day one, with Miranda in third place and Garrets' team is in 2nd! Good Luck for day two guys, show em what you are made of!

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NorCal CrossFit Nov. 2nd 2013

November 1, 2013

Schedule for the Weekend Saturday San Jose: 7am (indoors), 9am and 10am FREE trial (outdoors) Sunday San Jose: NO Open Gym * All Other gyms open as usual

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NorCal CrossFit Nov. 1st 2013

October 31, 2013

Schedule for the Weekend Saturday San Jose: 7am (indoors), 9am and 10am FREE trial (outdoors) Sunday San Jose: NO Open Gym All Other gyms open as usual.

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NorCal CrossFit Oct. 25th, 2013

October 25, 2013

Schedule this weekend: Saturday San Jose: 7am (inside), 9am (front room/outside) and 10am Free trial (front room/outside) Mountain View, Santa Clara and Redwood City: No Change Sunday San Jose: NO Open Gym Mountain View, Santa Clara and Redwood City: No Change

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Schedule for this weekend (Sat 2nd - Sun 3rd Aug)

We have a Lvl 1 Seminar at Santa Clara and an Olympic Lifting Seminar at San Jose. Thank you for understanding!

San Jose

Saturday AND Sunday: 7am and 8am (outside front) only

* There will be a yoga session on SUNDAY at 10am in Lick Mill Park in Santa Clara.

Santa Clara

Saturday AND Sunday: 7am only

Fitness Wave Body Fat Testing  

Another round of hydrostatic body fat testing is here! Please view the link below to sign up:

http://www.fitnesswavenorcal.com/calendar.html

Wednesday Aug 6 - San Jose

Thursday Aug 7 - Santa Clara 

Friday Aug 8 - Mountain View