A'S Game - Come join the fun!

Sunday Sept 7th at 1:05pm A's baseball game "CrossFit Day" at the stadium.
Tickets $22
WOD before the game that we get to watch including Neal Maddox, Wes Piatt, Gabe Subry, Margaux Alvarez, Chyna Cho, Ben Alderman, and our own Miranda Oldroyd, and Camille Leblanc. The wod will start at 10am.
If our gym has one of top 20 most people attending, we get to pick a person to compete in the wod with them.
Redwood City and Mtn View already have over 40 people signed up amongst the two gyms.
Money must be collected by noon THIS FRIDAY.
EMAIL SAM samstarlin@hotmail.com if you are interested!

LABOUR DAY SCHEDULE: Each gym will have a noon class ONLY! Sat/Sun schedule as usual.

Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE

 

 

 

 
 
 
 
 
 
 
 

 

 


Posted on November 14, 2013


NorCal CrossFit Nov. 15th 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!

You aren't mobilizing enough......

Do you mobilize before class? Good, do it some more. Do you mobilize after class? Good job, it's not enough, do it some more. Do you mobilize during your favourite TV show? Great, now keep doing it! Unless you are of the very supple leopard variety (which I am sure majority of you aren't), you should be taking your mobilizing as seriously as you take your CrossFitting. Not only will it make you more flexible and recover better, it will make you a better all round CrossFitter and person (this is not guaranteed!). 

Below is an image Chad Vaughn (bomb diggity oly lifter and general all round good guy) posted on his instagram today. Print this out, blow it up and put it in a place where you can see it every day! This is what you should be striving for. Amazing!

 

"If you want to truly find your best snatch and c&j, you have to develop the mobility of an elite weightlifter. Some of you may think that this is not possible for you but the idea is that never cease to head in that direction, as the closer you get, the more potential you'll have!

Exaggerate your barbell positions as mobility work. Do some extra OH squats with a grip that pushes you anything more narrow than your snatch grip. Do some of these with elevated heels to be able to bring the hands in even more and hit from different angle. Do holds/pauses in any of the positions you struggle with to further speed the process; front rack standing or in the bottom, OH standing or in the bottom, etc. Mix this with all of the other great mob info out there for a strong combo!

Also, VERY IMPORTANT make sure you understand what your positions of most potential are in all your gymnastics movements. Your end positions must be supportive and NOT muscled; ie, LOCK THE ELBOWS! Otherwise you're doing lots of reps working against all things Oly!" - Chad Vaughn

* Don't forget, we run a Mobility class at San Jose Wednesday at 5.30pm and 7.30pm.

Workout for Friday:

1min DB Thruster

1min Deadlift (205/135lbs)

1min shuttle run (15m)

1min rest

3 rounds

score = reps+shuttle runs completed

 

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A'S Game - Come join the fun!

Sunday Sept 7th at 1:05pm A's baseball game "CrossFit Day" at the stadium.
Tickets $22
WOD before the game that we get to watch including Neal Maddox, Wes Piatt, Gabe Subry, Margaux Alvarez, Chyna Cho, Ben Alderman, and our own Miranda Oldroyd, and Camille Leblanc. The wod will start at 10am.
If our gym has one of top 20 most people attending, we get to pick a person to compete in the wod with them.
Redwood City and Mtn View already have over 40 people signed up amongst the two gyms.
Money must be collected by noon THIS FRIDAY.
EMAIL SAM samstarlin@hotmail.com if you are interested!

LABOUR DAY SCHEDULE: Each gym will have a noon class ONLY! Sat/Sun schedule as usual.

Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE