Friday 2.19.16

Bre, working on her positioning for the med ball clean during the warm up under Eddie's watchful eye.  Flat back, hips loaded, weight in the heels = awesome starting position.  Closer to virtuosity every day.  

Workout of the Day In 3 minutes: 400 m. run AMRAP 1. DU’s 2. strict press 3. DU’s 4. strict press 75/55# *score total reps

For those of you working on your double unders (and yes, expect them to be in the Open!), take the time to get the dialed in!  Here are some resources:

https://www.youtube.com/watch?v=h7XjUbUpeHE

http://gymnasticswod.com/content/jump-rope-double-unders

Results from Thursday!

Thursday 2.18.16

Coach Jenny taking the 4:30 through the Burgener with her "baby weights." Tomorrow is a classic CrossFit Couplet: Heavy Deadlifts and Box Jumps at 21-15-9.  The OPEN is coming- sign up here and get ready!

Workout of the Day

21-15-9-

Deadlift 275/185 Box jumps 24/20” - 3leglessrope climbs after each round

* Rope climb scale= 9 Knees to elbows/round.

Enduro WOD

“McGhee” AMRAP 30 5 deadlilft 275/185 13 push-ups 9 box jumps 24/20”

Wednesday 2.17.16

Partner WOD from a few weeks back.  Lots of pulling, and panting, and of course a lot of fun! Complex:  adjective

composed of many interconnected parts; compound; composite.

Tomorrow we work on this complex to "grease the groove" on our clean and jerks.  We want to go heavy enough to get the right stimulus, but not so heavy we can't finish these 9 reps in a minute.  Find efficiency through repetition and deconstructing these movements.  Put all together we get a hang squat clean and jerk.

Workout of the Day

EMOM 15 3 power clean 3 Front squat 3 Push jerk

Score for weight, use same # for all rounds. This is a complex and you should hang onto the bar for all 9 reps.

Results from Row, Row, Row your boat WOD!

Member Spotlight: Leigh Spellman

Time to learn more about our most fashionable member Leigh!  She is a true CrossFit convert...from being skeptical (yet curious) to now totally embracing the journey and putting in the work either at CrossFit UP or at work when she is traveling all over the US. 1.  Where are you from? Originally, UpState New York, born and raised on a Quarter Horse Farm but I got off the farm at 18 and been moving West ever since.

2.  What do you do for a living? Married? Kids? I was blessed to land my version of the ultimate male, my hubs, Keith.  I’m in awe of his talents every day.  We are parents to a four year old rescue cattledog mix named Coach.  For work, I’ve been in the Medical Device field for the past ten years.  My current role focuses on leadership development and management training.

3. What do you like to listen to when you workout?  Bieber…kidding!  Old school hip hop, classic rock, or club.

4. Weirdest or most surprising fact about yourself.  I’m part Venezuelan.

5.  How long have you been doing CrossFit?  Fully committed, it will be one year in April.  My first class was with Coach Emily and I was so weak I had to use a medicine ball instead of a barbell.

6.  What are some things you’ve accomplished since starting? Bar Brawl, CrossFit Affiliate Cup, rope climbs, double-unders, toes to bar, and not cherry picking my workouts.  I’m also proud of the relationships I’ve built within the gym.  I love my accountability partners!

7.   Are you working on any new CrossFit goals or PRs? I’m truly inspired by the other women in the gym and hope to one day, lift like Bre, row like Dena, pull up like Sonja, run like Monica, box jump like Meg, deadlift like Heather and pretty much do everything like Ali or Nora.

8. Favorite cheat meal.  A Geno’s Philly cheesesteak wit wiz…(Only Neno will know what that means).  Preferably, consumed at 2am after the bars close, eaten outside in the cold and oh yeah, I’m 24 again with a metabolism that never quits.

9. Do you have any hobbies or other sports you’re into? I love to travel.  My job keeps me on the road and I’ve been to 45 out of the 50 states!  I feel that experiencing other cultures and places helps to enlighten and makes you more of a compassionate human being.

10. Name something on your bucket list. Attend Burning Man

11.  Imagine you have a chance to go anywhere in the world, but it has to be with one of the following celebrities: Justin Bieber, Justin Timberlake, Queen Latifah, Ellen DeGeneres, Britney Spears, Mike Tyson, Alicia Keys, or Oprah Winfrey.  Where would you go and who would you go with?  I guess Ellen because she would keep me laughing, she loves to dance, and values relationships with animals.

Tuesday 2.16.16

4:30 class getting their OH position partner prepped.  Proper prep = awesome results and PRs. Tomorrow, we team up to allow us to train for intervals on the rower.   We've talked about it before, but the first 2 minutes or so drains us of our Creatine Phosphate and Glycolyic energy systems, so that last minute is working off of fumes (which is why it hurts so bad!).  Learn to push through it and our bodies will respond by helping us keep a better energy continuance.  You get 5 tries tomorrow- Yay!

Workout of the Day

With a Partner:

30 min row for meters Switch every 3:00

*What team can get the farthest?

Not sure where to start?  Check out this page of Technique Videos from Concept 2.

http://www.concept2.com/indoor-rowers/training/technique-videos

Results from today

Monday 2.15.16

"Squats O' Fun!"  Bre, Calah and Elizabeth working through their reps during one of Eddie's Saturday WODs.  Focus, strength and position. Last week you all braved the "Unknown and Unknowable," and came out stronger both mentally and physically.  Our Open Prep continues, and here comes a high skill day to start things off.  The Open is all about starting with some sort of inclusivity, and when it begins to separate, it is in the higher skill movements, such as the snatch and muscle up.  Expect to see these, along with other (double unders?) make regular appearances the next few weeks for sure.  Seek virtuosity and constantly strive to improve.

Workout of the Day

Skill:  Muscle-up progressions/ practice Then, WOD “Ogar” AMRAP 14 3 (sq) snatch 135/95 1 muscle-up 12 wall balls 20/14

Who is "Ogar?"  Kevin Ogar is an athlete.  Here is a little bit about him:

http://boxlifemagazine.com/kevin-ogar-recovery-update/

Where are you on your Muscle Ups and what is the next phase?  Check our our CF UP Muscle Up Progression Worksheet here: https://docs.google.com/document/d/1t4RuNDmePPQg0H1o28M2xY2XeddDZIEWe1Vy_Ojr3S8/edit?usp=sharing

A strong set of pull ups is a pre-requisite for getting your first muscle up.  Build your pull up using our Pull UP Club Homework (to the left of the WOD board) using our 3 step process.

Wednesday 2.10.16

IMG_7215 Runnin' and Pullin' like the CHAMPS you are!  Great work today, CF UP!

Unknown and Unknowable, Day 3.  Be prepared.

Strength Class with Coach J tomorrow at 6:30pm!  Get strong, apply your fitness.

Tuesday 2.9.16

Jon, focused in the middle of an Eddie Saturday WOD. Many athletes braved the WOD and slugged through the volumous Air Squat and RDL workout today!   Top finishers blazed through the large sets, but everyone got through their version with a feeling of accomplishment.

Unknown and Unknowable, Day 2

CrossFit.com will take the credit for this one:)

Stronger already.  4 more to go.  You got this.

Results from Monday!

Monday 2.8.16

Part of the CF UP and DPT Team getting out of the box and applying their fitness, teamwork and mental toughness at Pacific Edge this weekend. Rock climbing, Superbowl, life.... you never really know what to expect.  Sometimes you're able to prepare and methodically plot things out, others you're presented with a situation and have to think on your feet and make it happen.  Sometimes that situation happens 30 feet up on a wall.  Sometimes it happens in the middle of a WOD when you hit a wall.  Either way, adaptation and readiness is key.

As we continue our preparation for the Open, let's work on our mindset along with our fitness.  In the Open workouts, they are released on Thursday nights, giving a slight heads up to those who choose to wait and prepare and WOD another day.  For others, it means 3-2-1-GO.  To play off of that, we want to prepare you for both the unknown and unknowable, as true to Coach Glassman's initial intention behind the CrossFit Methodology (see article Understanding CrossFit) as possible.

So this week, we will not be releasing the WODs the night before.  Instead, we want you to come prepared and ready to trust in your fitness.  Pack your bag, bring your lifters, your running shoes, your long socks, your jump rope, etc, and bring a trust in yourself and your coaches that no matter what comes up on that board, that you can get through it.  As always, our goal is to make it challenging and successful, that will never change.  It takes a different kind of strength to walk into a workout that you don't know anything about.  But you've all been there before, just think back to your first day of Fundamentals or your first WOD.  Trust the process.  Reap the mental and physical benefits.

Friday 2.5.16

Leigh, hittin' the bench today.  The gals went for it! Burpees and Beer!  Friday Night Social following the 4:30pm class- WOD and bring a beer or drink of choice to share with friends.  Not to derail our healthy habits after our clean eating challenge, but a little speed bump perhaps:)

Friday Funday!  Let's finish the week with a Partner WOD! No, it's not Saturday.

Workout of the Day

With a Partner complete: 100 DU’s 80 db thrusters 45/25# 60 pull-ups 40 cal row 20 partner wall balls 20/14#, 10’/10’ target

Thursday 2.4.16

Bird's eye view of the 5:30pm class setting up for this SNATCH workout tonight.  Packed house. "How much you bench, Bro?"  Yeah, we'll actually get to say that after tomorrow.

Adding the bench press into our programming will help develop upper body pushing strength, that we should see translate into our push up progressions, OH presses, and really anything that involves pushing or pulling (so, yeah, everything).  We'll do a primer and then get to work, and use those pressing mechanics in the WOD as well, whether you do regular or endurance WOD.

Workout of the Day

Bench press 5-5-5-5

3 rounds: 21 HR push-ups Run 800 m.

Endurance WOD

“Coffey” run 800 50 back squat 50 bench run 800 35 back squat 35 bench run 800 20 back squat 20 bench run 800 1 muscle-up

Get after it.

Results from Wednesday

Wednesday 2.3.16

Hands UP if you love Tabata Core!  This group looks pretty stoked to me.

Now that many of our coaching staff is Certified as Sports Performance Coaches by USA Weightlifting, let's get after this Wednesday WOD.

Skill: SNATCH!

7 min: 30 snatches 75/45# 30 snatches 135/75# 30 snatches 165/100# 30 snatches 210/120#

Rest 3:00

5 min: Surprise!

(no, I won't tell you)

Here's our pic from the course.  A lot of CF UP Coaches and Members in there!

Results from Tuesday

Tuesday 2.2.16

Heather, our featured athlete this week, going big on her 7RM back squat tonight.  Not only did she and Jenny (also pictured spotting her) lift the most of our female athletes, her prior 1RM was 143 and today she did 153# x 7 reps!  Leigh also took 19 seconds off her row in 1 month!!  I heard a lot of other accomplishments, too many to list! 30-Day "Lean and Mean for 2016" was a huge success!  Lots of smiling faces leaving the dunk tank today, a testament to all of our dedication for the last month! Great work everyone on getting some strong momentum in all aspects of wellness in 2016- there is more to come I'm sure.

One thing Aeron from Fitness Wave said; "Across the board, the common thread for everyone that improved was 'no booze, no sugar.'" 30 days without booze = drop in body fat %.  A good reflection on how the little things matter over time.

OK, OK, back to the WODs:

Tabata: plank sit-ups 4L side plank 4R side plank toes to bar

Then

3x4 BB good mornings, building Superset: 3x4 RDL, building

The Good Morning is a new lift/variation to CF UP- check the video to get acquainted.

https://www.youtube.com/watch?v=jvPvzIy_320

Member Spotlight - Heather Meesey

Keep learning about the folks you work out with - today we are featuring Heather aka always-killz-it-Heather. Most of the girls looking at the board usually go: "Oh, Heather did that with what?" (utter disbelief). The girl can move some weight and just keep getting stronger! Here is her interview:

1. Where are you from?

Arlington, Texas. It’s in the middle of the Dallas/Fort Worth metroplex. I lived there until moving to Baton Rouge, Louisiana, to attend Louisiana State University (Geaux Tigers!) and have bounced around the country ever since.

2. What do you do for a living? Married? Kids?

Currently, I am the Instructional Coach for Davis Intermediate School in San Jose, California. I work onsite with teachers to provide support in implementing curriculum and assessments. I also coach soccer, cross country, and track and field at the middle school level.

Most of you know my husband, Curt (aka, the body-weight ninja) from the gym. We have been married for almost 9 years and have two fur-kids: an English Bulldog named Flash and an English Mastiff named Marley.

3. What do you like to listen to when you workout?

I like to listen to a little bit of everything when I workout-it mostly depends on my mood. Some days 90’s rap does the trick; other days it’s Pearl Jam or O.A.R. I’ve also been known to go back to my Texas roots and jam to some Robert Earl Keen while working up a sweat.

4. Weirdest or most surprising fact about yourself.

I’m really good at air hockey. Just ask Curt. I also really love pickles.

5. How long have you been doing CrossFit?

It will be two years in April!

6. What are some things you’ve accomplished since starting?

I am definitely the strongest I’ve ever been-especially in my upper body. Being a soccer player for most of my life, I never really spent time focusing on strengthening anything but my lower half (even as an athlete at LSU). CrossFit has definitely changed that! My overall fitness level has improved, too. I am in better shape now than I was ten years ago. I have also noticed that my mobility and flexibility are getting much better thanks to our warm-ups. I have always been a slacker when it came to stretching; I am now definitely seeing the benefits of spending time prepping my body before working out.

7. Are you working on any new CrossFit goals or PRs?

I am still trying to get that elusive strict pull-up. Although I no longer need all the colors in the rainbow to do a strict pull-up, I’m still working on getting one without any bands (or box assistance, or jumping…). I’m also trying to improve my kipping. In fact, improving anything that involves me hanging from a bar is a goal of mine.

8. Favorite cheat meal.

I’m pretty biased towards Mexican food-I like all of it! And you’d probably be pretty impressed with how many bowls of chips and salsa I can put away given the chance.

9. Do you have any hobbies or other sports you’re into?

I still play some soccer every now and then. I also like to snowboard and hike. As far as hobbies, travel is high up on that list. I try to get out and explore every chance I get. I also like to cook…and eat!

10. Name something on your bucket list.

To live abroad. I definitely want to keep traveling, but it’s always been a dream of mine to live out of the country for a few years. I also want to learn a foreign language-hopefully, I’ll able to check both of these things off the bucket list if I live overseas for a couple of years.

11. Imagine you have a chance to go anywhere in the world, but it has to be with one of the following celebrities: Justin Bieber, Justin Timberlake, Queen Latifah, Ellen DeGeneres, Britney Spears, Mike Tyson, Alicia Keys, or Oprah Winfrey. Where would you go and who would you go with?

If my celebrity choice is limited to these folks, I’d have to say Vegas with Mike Tyson…right????

Monday 2.1.16

Whatever Coach Eddie did to Chelsea and Cindy (the WODs, not Cindi R. nor any member by that name), Saturday was vengeful with C2B, Deficit Push Ups and Wall balls- all after a Chelsea-like EMOM! Couldn't capture all the action on the pull up bar with this one as well, but both the 9 and 10 GOT AFTER it yesterday. So proud of our Community!  A handful of members stayed well into Open Gym discussing all things fitness; from training, diet, our 30-day challenge, recovery or support from our group here, we are building stronger humans and connections.

"Measurable, Observable and Repeatable." CF Journal Article "Understanding CrossFit."

2 Opportunities to Re-Test on this first day of February 2016!!

1.  The Dunk Tank Returns!  If you want to see and track your progress from the last 30 days, or just need another, or first, data point, today is the day!  Only 3 spots left though! (http://www.fitnesswavenorcal.com/calendar.html)

2.  Our WOD for Monday pits you against your former self from 4 weeks ago.  How are those resolutions holding up?  Are you eating better?  Hitting the gym regularly?  Improving your sleep/nutrition/recovery?  Do you "feel" different?  Are you measurably stronger in 4 weeks?  Well, let's test 2 efforts: Back squat and 1K Row time.  2 chances, 2 pathways to find if you are better "across broad time and modal domains."  If so, damn good work.  If not, use the support from our community to build your resolve and kick the next test in the #@$%.

WOD for 2/1/16

Re-test (01/04)

A: Back Squat 7 RM

B: row 1K

Here's the pic from 1/4

Friday 1.29.16

Noon class showing off their lunges and barbell work.  40 reps of so many exercises = nasty, spicy WOD! Great effort to all today. Tomorrow we play with a different bar; the pull up bar for bar muscle ups.

Workout of the Day

4x: 20 cal row 10 DL 205/135# 5 bar muscle-ups

Don't have bar muscle ups?  We'll figure something out for you that equals as a stimulus.

Here is a long, but thorough, video with a lot of progressions and technical points.  I've posted this before, and I'll post it again.

https://www.youtube.com/watch?v=astSQRh1-i0

Thursday 1.28.16

HIllary, Bre and Kelly getting their front squat on with Coach J during the Strength WOD tonight.  Girls gettin' swole. Man Makers?  How about "Better Functioning Human-Makers?"  Well, they were a lot of work, no matter what you call them.  Great work on all that movement, pulling, and hopefully you all got a few double unders.  Tomorrow, let's move that barbell around.

Workout of the Day

2x: 20 front rack lunges 95/65# 20 wall balls 20/14# 20 hang power clean 20 SDHP 20 push press

OR

Enduro WOD

10x: 5 S2OH 115/75# 10 burpees

Results from Wednesday

Member Spotlight - Breanne!

Today is the day to feature Breanna Hunt in our Member Spotlight! We all love Bre for her infectious smile and great attitude. Bre has worked very hard and has come a long way in her CrossFit journey! We are honored that she has chosen UP to be her "home". Bre is probably what people would call a "CrossFit poster child" - take a look at her accomplishments since starting CrossFit below. But don't be fooled - Bre has worked very very hard for everything she has achieved and keeps pushing for her new goals. She has become one of the strongest women at UP. Check out her interview below.

1. Where are you from?

Clinton, Washington - a small town on Whidbey Island in the San Juans. Stunningly beautiful deserted beaches and forests and an amazing hippy/artsy community. Love my hometown!

2. What do you do for a living?

Server/Bartender at La Posta for now…. but am on my last semester at SJSU! Will graduate in the spring with a Bachelor of Fine Arts in Digital Media. Then the world is my oyster!

3. What do you like to listen to when you workout?

For CrossFit 80’s power rock or Seattle Grunge. When I run I like more mellow music; Xavier Rudd, Eddie Vedder, The White Buffalo and Van Morrison make frequent appearances on my running mixes.

4. Weirdest or most surprising fact about yourself.

I am the undefeated champion on Lips, American Idol, and Karaoke Revolution for Xbox. In the privacy of my own home and around close friends I am quite the sensation! And I LOVE running and swimming in the ran!

5. How long have you been doing CrossFit?

One year and three months!

6. What are some things you have accomplished since starting CrossFit?

This list is going to be long…..

A lunge (yeah couldn't do those a year ago)

4+ minutes off my mile time!

Pushing ANY amount of weigh overhead.

Gaining muscle definition :-)

Rope Climbs

Touching my toes!

Eating the correct macros (almost) every day.

Squats.

Basically anything that we do in our daily WODs!

7. Are you working on any new CrossFit goals or PRs?

T2B, finding my lats, 100 lbs over-head (so close!), 200 lbs off the ground, push-ups, pull-ups, and a 7:30 mile, run a Spartan Race! These should keep me busy for a while :-)

8. Favorite cheat meal.

Homemade pies and cobbles with a good bottle of wine!

9. Do you have any hobbies or other sports you’re into?

Surfing, swimming and anything water related! I am usually the first one in the water and the last one out. Am always up for a game of tennis. I initially joined CrossFit to get back into shape for two reasons, to run a Spartan race (Team UP, 2016!) and to get back into soccer… anyone know of a women’s over 30 team looking for a player this spring?

10. Name something on your bucket list.

Spend an entire summer living on a sailboat exploring Desolation Sound up in Canada. No cell phones or Wi-Fi, spending everyday swimming, hiking, picking berries, reading, collecting oysters, lounging around, get back into nature and forgetting about the real world for awhile.

11. Imagine you have a chance to go anywhere in the world, but it has to be with one of the following celebrities: Justin Bieber, Justin Timberlake, Jack White, Dave Grohl, Aretha Franklin, Queen Latifah, Ellen DeGeneres, Britney Spears, Mike Tyson, Alicia Keys, or Oprah Winfrey. Where would you go and who would you go with?

So I am not a celebrity person, but it would definitely be something water related and with someone who is an expert in their field. If this was a surf trip, it would be Rob Machado or the Malloy bothers, they seem fun! For sailing, Wylie Blanchet, Sam Davies, or Captain Ron :-) I would take it as an opportunity to do something amazing outside my comfort zone and learn from the bests.

Wednesday 1.27.16

These athletes were jumping for jumping with joy during today's Box Jump and running WOD, floating like butterflies over the edges of the box. Tomorrow we change up the format a bit.  Put your pushing, pulling and DU skills to work!

0127

AMRAP 5 man makers 30/25# rest 2:00 AMRAP 3 strict pull-ups rest 1:00 AMRAP 1 DU’s

Not sure what a man maker is?  Check out this video:

https://www.youtube.com/watch?v=iMNnvhg1JcM

Tuesday 1.26.16

Lots of PR's today in the 1RM press and 3RM Front Squat.  Look at these stoked athletes!  Sometimes a PR is a hard fought quest, others it is the first time you've lifted something heavy and cared to write it down.  Either way, it's a Personal Record and you'll have a lot of them as you continue your journey of Fitness. Tomorrow we take all that energy and use it- FASTER!  High box jumps followed by running.  Let me know how your legs feel after this one!

Workout of the Day

5x: 12 box jumps 30/24” 400 m. run

We did a little video last week to address a question that came up in our Survey Monkey: "How much Mobilization should I do before a WOD?"  Watch for the answer:

https://www.youtube.com/watch?list=UUU64O1X5QfaMwYP7Enu2Ckw&v=uw63slrgF7U

Let us know what topics you want to hear about!  Comment on FB or email at ryan@dewittpt.com and I'll do my best to answer them.

And, RESULTS!