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Posted on December 13, 2013


NorCal CrossFit Dec. 14th 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 at Santa Clara on Sunday due to the Oly Comp

Redwood City Athlete Recognition - Kevin Hansen

 

When did you join CrossFit NorCal?  
Bout a year ago when the redwood city location was opened
 
Why did you join CrossFit?
I had a couple buddies who were way into crossfit in SLO, they kept trying to talk me into.  I was getting pretty bored with 24 hour fitness and wasn't going very ham at my workouts.  So when redwood city offered a free on ramp class I jumped all over it.
 
What changes in your health, physique and overall performance have you seen since starting CrossFit?  
I use to thing I was in great shape, I competed in triathlons, and loved working out, but I was way wrong.  Every day since I started crossfit I've felt stronger, faster, more explosive
 
What advice would you give to someone with regards to starting CrossFit?  
I think pat sherwood said something along the lines of, "go make it the best hour of your day, get sweaty, and high five some people."
 
Favorite CrossFit exercise? 
high rep wall balls for sure, being over 6 ft tall there's not too many movements that give me an advantage.  Although oly lifting is always rad.
 
Favorite activity outside of CrossFit? 
Really anything outdoors, I went stand up paddle boarding for the first time the other day and that was pretty rad.  I really love mountain biking or hiking with my dog monty moose.
 
Favorite place to eat a paleo-ish meal?  
Think everyone answers Chipotle to this and I agree.
 
Something that people would be surprised to know about you? 
When I was in middle school I broke my elbow and it got a gnarly infection, my parents told me years later that they almost had to amputate. 
 
What/who inspires you the most?  
When it comes to crossfit, whoever is in that class working out next to me and pushing me to go harder.

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

WORKOUT FOR SATURDAY:

rxd

int

scale

6 Deadlift (205/145)

2 Front Squat (205/145)

AMRAP 5min

Rest 2min

6 Pistol

3 Muscle Up

AMRAP 5min

6 Deadlift (185/125)

2 Front Squat (185/125)

AMRAP 5min

Rest 2min

6 Pistol - rolling

3 Muscle Up - bar

AMRAP 5min

6 Deadlift (<165/115)

2 Front Squat (<165/115)

AMRAP 5min

Rest 2min

6 Pistol -double feet rolling or box assisted

3 Muscle Up - scale jump bar MU

AMRAP 5min

 

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Summer Wrap up Challenge - Last Week!

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More Challenge info HERE

Even MORE info HERE