A Brief History of CFLG

With all the changes going on in the Cage, what better time to look back at how it all started...

Any memories from the early days in the cage?  Post to comments.

Strength:

Deadlift 5x5 (85% of 1RM)

Partner WOD:

 
200 m kb carry (55/35) each 

5 rounds each athlete (alternating)
x10 deadlifts (185/135)
x20 push-ups (Games style)

100m kb carry each

Strength Program

CFLG trainer Chris E. has developed the strength program for the next few months.  It is designed to hit all the major lifts every 8 days or so.  That way, a certain movement doesn't always fall on the same day.  

A big part of the program for the next 3 months is based on the Wendler 5/3/1 program.  This is a proven strength building formula that uses a slow progression of heavier lifts.  For example, this month we have been doing 5x5's on back squat, deadlift, and front squat -- each week getting a little heavier.  Next month we will be doing the same thing, but with 5x3's, then 5x1's and finally a de-loading period where we go back to lighter weights.  If we are patient with this method, we will all see strength gains by the spring.

What are your thoughts or comments on this method, or any other method you have found useful?

Strength:

Overhead Squat

WOD:

3 rounds
x15 back sq (155/105)
x15 pull ups

Respect

Change is never easy.  So as CFLG experiences growth and change, let's all remember a couple of basic elements of respect to maintain this great community.

1.  Respect Class Time.  One of the benefits of being located inside another gym, is that the cage is open for your use whenever the gym is open.  That gives you plenty of time to do your own thing outside of class times.  However, during class, the students taking that class have top priority.  Please respect the class times.

2.  Be Punctual.  Please show respect for your fellow students and trainers by showing up to class on time. Occasional tardiness is understandable, but habitually coming late to class is disruptive.  The warm up period is an important part of the class.  Not only are the trainers trying to prepare your body for the rest of class with specific movements, but they are also providing you opportunities to practice some of the more difficult skills.  If possible, make an effort to get to the cage a few minutes early.

3.  Respect the Equipment.  Remember to put your equipment back when done, and treat it like it is your own.  Try not to dump your bar if it has less than 25 lbs. bumpers on, and please take your water bottles and towels when you leave the cage (your mom may train here, but she doesn't work here!).

Thanks for your continued attention to these details.  We want all of our members to have a good experience.

Strength:

Snatch

WOD:

“Bear Snatch”
2 min AMRAP
x1 snatch grip deadlift
x1 snatch
x1 oh sq
x1 snatch grip back sq
x1 snatch grip push press

The World-Class Way

Ever wonder what traits and training habits Olympians have in common?

Want to use the research and experience of world class athletes to improve you own performance?

Hitting a plateau and want to find a mental edge to reach another level?

On Saturday, Feb 11th at 2:55pm (yep, 2:55pm, not 3pm) Crossfit Los Gatos will host a 90-minute presentation of “The World-Class Way” offered by our own Kevin McMahon: 2x Olympian, 2x National Champion, 11x US Nationals Medalist, and Pan American Games Silver Medalist.

Whether you  are just starting out with CrossFit or looking to compete in the Crossfit Games, this presentation has something for you.  Oh, and did I mention this talk is free for CrossFit Los Gatos members ($25 for non-members)?  Yep, free.  Sign up by emailing DJ at djcflg@gmail.com. 

Please note that space is limited - and we will put the word out to other boxes on Thursday - so sign up ASAP and see you there. 

For those not familiar with Kevin's sport, here he is doing an exhibition throw...

Strength:

Misc. Day

WOD:

x50 kb swings (53/35) (same kb for all movements)
50m run
x40 sdhp
100m run
x30 goblet squat
200m run
x20 kb snatch 
400m run
x10 kb clean & jerk

ProAnox

You may have been wondering about some of the changes around the Cage.  Most notably, the new name on the wall across from the CrossFit Los Gatos logo -- ProAnox.  Well, today's blog comes from CFLG charter member Justin Moles, who is a shareholder and the Director of Crossfit Affiliate Program for Proanox Systems Inc., to explain their role at CFLG.

ProAnox Systems Inc.

Some of you know me fairly well, while others probably just see me show up during classes isolating myself in a corner doing CrossFit related activities.  I have been a part of CrossFit Los Gatos since before it was officially opened on January 1^st, 2009.  Actually, I met Sam at Golds Gym in 2008 while I was still a competitive bodybuilder and training with Jason Khalipa to support him in his 2008 Games Season.  

I have always considered CrossFit Los Gatos my home.  I have built friendships here that have blossomed into some of my closest friends today.  It is easy to become friends with anyone at the Cage because they endure the same pain, same work load and same painful diet regiment regardless of age, sex or strength.  Most of you have even been with me during my entire professional career when I started my first company right out of Santa Clara University.  

Today I write to you so you understand what ProAnox Systems role will be at CrossFit Los Gatos.  You may be seeing colors of black and green, while the trainers are having you focus on the ProAnox Logo during the lift to maintain good posture  – all the while you're staring at the name wondering, “What the hell is ProAnox”?  

ProAnox Systems is a corporate company that has teamed with scientists from Marian University and applied rigorous scientific methods to the development of nutritional supplements for the very first time.  The result is the ProAnox line of products: clinically proven safe – and effective.  Overall, the supplement industry is horrifying - full of charlatans who take advantage of an un-regulated industry and un uneducated public.  We are much different.  We often have local athletes who live in the midwest sit in on the Marian University Cell Biology and Biochemistry classes to learn more about the science and several local athletes are assistants in the research and development lab.  

So what is our role in CrossFit Los Gatos?  ProAnox Systems has partnered up with CrossFit Los Gatos as our home gym.  We will not be making business decisions or changing class schedules, but rather supporting the athletes with gear and the affiliate with equipment.  You may have even noticed a few shelves that you have been using for storage.  This will be a mini supplement store within CrossFit Los Gatos.  Various other affiliates we have lined up to participate in this program are, CrossFit West Santa Cruz (our sister affiliate), CrossFit Moxie, CrossFit One World and Lalanne Fitness.  We have territories aligned so that people can buy our products at local CrossFit affiliates.  

As most of you might guess, I have built a strong clientele over the years from CrossFit Los Gatos.  However, ProAnox Systems wants you to buy all products from CrossFit Los Gatos, not at the store headquarters.  ProAnox Systems objective is to drive income to affiliates as we blitz our marketing campaign to have all professional athletes and tested athletes buying from local affiliates that we have aligned with.  

As CrossFit Los Gatos continues to grow, don't be surprised when you see more and more ProAnox influence within the gym.  Just know that ProAnox is not coming in to take over but support the community that has been so generous to me.

Eat Right, Train Hard.

Justin Moles

Shareholder and Director of Crossfit Affiliate Program

Proanox Systems Inc.

212 N. Santa Cruz Ave

Los Gatos, Ca 95030

www.Proanox.com

justin@proanox.com

Justin (with some other characters) from January 2009 - the first month CFLG was open.

Post any questions you have for Justin to comments.

Strength:  

Press

WOD:

Full Tabata (8 rnds)
plank hold for 20 sec
push ups for 10 sec
 

Rest 1 min

Full Tabata (8 rnds)
air squats for 20 sec
hold bottom position for 10 sec

(Score for total reps)