Stylin!
Today we celebrate the birthday of the gyms best natural athlete. This amazing little two year old has no bar none the best air squat in the gym, and has a better time than anyone scaling the tractor tire. I think this kid is going to be one hell of an athlete.
NEW CROSSFIT CLASS!!! monday mornings at 6am. Come be a part of the early crew, as you can now take a crossfit class 6am monday, wednesday and friday.
Workout:
Final workout from norcal qualifier
25 burpees
100 yard walking lunge
then 5 rounds
15 db push press (40/25)
100 yard farmer carry
then 25 burpees
500m row
450m run
Birthday time!
Niall has been dedicated to crossfit and studio 831 for as long as I can remember. He has made significant improvements and is now one of our best crossfitters. It is awesome having you and Janice as a part of our community. Keep on working hard Niall, I see a muscle up in your future.
Modays workout:
from the norcal sectional
6 minutes for max reps
run 800m
max reps overhead squats
today:
norcal sectional workout 2
AMRAP 10 min:
7 thrusters (95/65)
12 KBS
7 pull ups
Made It!
Some of the crew that went out to support Paige on Saturday
Congratulations to Paige who finished in 9th place at the norcal sectionals! In doing so she qualified to compete in the southwest regional qualifier. It is quite an accomplishment for her to hold her own in an impressive field of 125 of the fittest women in northern california. The next step is the southwest regional on May 8-9th in Orange County. We will also be sending a team to compete in the affiliate competition. Keep working hard competitors!
Update from the games
After day one and two workouts Paige is in 9th place! Two more workouts to go, and the top 20 advance to regionals.
Their first workout tomorrow is:
1 rep max squat clean and jerk
Workout two will begin immediately after the time allotted for the clean and jerk:
Sprint 50m
25 burpees
100 yard walking lunge
then 5 rounds:
-15 dumbbell shoulder to overhead (40/25), (press, push press, jerk)
-100 yard farmers carry (40/25)
then 25 burpees
500m row
450 yard run
Its almost game time!
This saturday and sunday Paige will be competing in the Norcal sectional qualifier to the crossfit games. It is a huge event with the best crossfitters in norcal, the competition will be fierce. Paige has trained very hard for this, come and support her.
The comp will be held at Mitty high school in San Jose. Paige works out at 11am and 4pm. $15 per person for one day, get your pass on crossfitgames.com. Let us know if your planning on going.
There will be know crossfit classes this weekend as all the trainers will be at the competition. We will have workouts on the board if you want to come in and do it on your own.
Workout:
3 attempts at max rep strict chin up
2 max handstand holds
then:
AMRAP 15 min
2 power cleans (75-85% 1rm)
4 clapping push ups
6 broad jumps
100m run
Look at all them PR’s!
So this was supposed to be the monthly PR board but you guys filled it up so fast we need to reset after two weeks. So good work.
Since the picture is kind of hard to read, here are some of the highlights from the past two weeks
Janet- front squat- #145, 10lb PR!
Pat Jones- Front squat- #175, 20lb PR
Shawn- dead lift- #410
Wes- Front Squat- #195, 30lb pr
Mark- Front squat #175, 20lb PR
Niall- Front squat #210, 10lb PR
Kathleen- Front Squat- #83
Dylan- 5 rep deadlift- #355, 20lb PR
Derek- 12 muscle ups
Paige- power clean- #145
Derek- Fran- 3:36- 40 sec PR
Becky- Dead lift- #178
Nick- Dead lift- #315
Paige- Fran- 4:36, 2:08 sec PR!
Dawn 800m run- 4:14
Wes- First muscle up!
Steve- First muscle up
Derek- deadlift- 11 reps at 400lb
Sam- Fran- 5:07- 3 min PR!
Keep up the good work everybody, make sure to let the trainers know when you PR something. The whole world wants to see!
Workout:
5 min of…
600m run, Max hang squat clean (95/65)
1 min rest
5 min of…
600m run, max burpees
1 min rest
5 min of…
600m run, max rep ball slams
Compare and contrast
Check out this video comparing two different olympic lifters. Notice things they do well that you struggle with. Not to make anyone feel bad… Just so you can improve on weaknesses.
Speaking of improving weaknesses, the past two open gyms on sunday have been very successful. There is a good work shop vibe going on, people are all helping each other and feeding off each others energy. Get in on it!
Workout:
10-8-6-4-2 clean and jerk(135/85)
50-40-30-20-10 double under
First muscle up!
Wes stoked!
Congratulations to Wes on getting his first muscle up today! Wes has a great ability to concentrate and work hard while still having a good time. He works as hard as anybody, but doesn’t make a big fuss about. Today his hard work showed. Great work!
WOD
With a partner complete
20 rope climbs
40 box squat med ball throws
100 GHD back extensions
3200m run, alternate every 200m
Open Gym
urban rebound lookin fly
Remember that again this sunday we will have open gym at 11 after the 10am class. Come in and try out any workout you have been wanting to do, Fran, Helen, Murph, make up your own, i don’t care, just come in and take advantage of this open time with the trainers.
Workout:
5×5 push press
then:
21-15-9
power snatch (95/65)
box jump
toe to bar
Crossfit 831 Party!… and other stuff
Where are they all running? To the crossfit 831 party on April 17! Bring yourself and all your friends and show them the great community we have here. We will have a workout for all you regulars and a beginner workout for your friends. We will also have food, and its all free. Should be a good time, be there!
Workout:
AMRAP 15 min
5 thrusters
7 Burpees
9 C2B pull ups
831 in Action
