Sunday, November 22, 2009 at 01:10AM Workout:
5 Rounds
200m Run
3 rounds of the following complex:
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Rack Press
Use 155/105# if your Grace time is sub 4, 135/85# if your Grace time is over 4. Do not set the bar down on each 3 round complex.
Post WOD and time to Comments.
Saturday, November 21, 2009 at 12:35AM A while back CF Los Gatos began a Paleo Challenge. Eat Paleo, do CrossFit, get plenty of rest and recover, and get fit. Really fit. On paper it sounds fairly simple, but sometimes the best laid plans... Well folks, how about a Paleo Challenge update? How is it going?
Please post to Comments.
Here is a cool video explaining the rationale behind the Paleo diet. Check it out and let me know what you think.
Workout:
5 Rounds (not for time)
1 Thruster
2 Jerks
3 Front Squats
Use the same weight and bar for all three movements and don't rack the bar until the third front squat. Immediately after each round do 5 broad jumps without pausing.
Then:
AMRAP in 12 minutes
1 Deadlift 315/220#
2 Box Jumps 40/30"
3 Power Cleans 185/120#
4 Handstand Pushups
Post WOD completed and score to Comments.
Thursday, November 19, 2009 at 07:04PM 
CrossFit is all about being better. Everyone who walks into the Cage gives it their all, every time. The PR board is always being filled with new PRs, new personal bests. However, talking with a member recently made me consider my own contribution to CF Los Gatos. CrossFit is about wholehearted effort, and I realized that my own effort has not been what it can be. There has been a lot going on in my life recently and I feel that I have not given this great community all that I can, and I must apologize. I am stepping up my game and lots of new works are being planned that I want to share with you.
CrossFit Los Gatos is beginning a renaissance. The long awaited expansion of the Cage will take place the weekend of December 12th and 13th. We will be expanding the Cage into the next room, nearly doubling our square footage. At least four lifting platforms, new squat stands, climbing ropes, and more bumpers are on order. Thus, Saturday's class on the 12th will not be held due to the expansion.
We will need a lot of help with the expansion. The floor is being torn out and new mats laid directly on the concrete, the platforms need to be varnished and equipment moved around. We are also going to revamp the record boards. Any help will be greatly appreciated.
T-shirts are being ordered. There will be two different colors, black and grey, with different designs (one of which is shown above). I would also like to make a shirt with one of the slogans currently being suggested in the Cage.
The blog has lain dormant for too long. The CFLG blog is officially back in business and an upgrade is coming soon. If anyone has anything they would like to write about and post, certs for example, please let me know.
CroossFit Los Gatos has a great community. We have great trainers and a great membership. Not to mention great athletes. We went head-to-head with CrossFit West Santa Cruz (they were a top 30 team at the 2009 CrossFit Games Affiliate Cup) in the recent King of the Hill challenge and it was exceedingly close. And it was even more fun. I think we are ready for more challenges. Who is next?
The holidays are right around the corner and so is the 1 year anniversary of CFLG. Celebrations are in order. Any suggestions?
Thank you always for being a part of CrossFit Los Gatos, the 1st CrossFit affiliate in Los Gatos.
See you in the Cage.
Workout:
10, 9, 8...3, 2, 1
Hang Squat Clean 135/85#
Handstand Pushup
Post WOD completed and score to Comments.
Thursday, November 19, 2009 at 12:21AM 
Explosion. It is the name of the game, man. The ability to explode is the most important physical attribute in an huge number of sports and activities. There are exceptions of course, rock climbing and endurance stuff are a couple of examples, but the ability to really explode is where it's at in most sports. Explosion is the ability to go from non-movement to movement, inaction to action, as fast and hard as possible. A wrestler shooting, a boxer punching, a sprinter out of the blocks, a shot putter throwing, a short stop diving for a grounder, a running back taking the ball, a volleyball player going for a dig, a lifter dropping under the bar. These are all examples of explosion, of movement performed at the absolute edge of human speed.
However, even in CrossFit, explosion is not trained as much as it could be. Sure, the Olympic lifts are a huge part of our programming, and rightly so, but a lot of other great stuff is rarely seen. Short distance sprints, 100m and shorter, are a great training tool for explosion. Jumping, both for height and distance, is another tool. Height is usually done to a box, but it can also be done over hurdles with a bunch strung together. Try going for distance with three to five jumps. Calisthenics is an area ripe for explosive training. Why do pushups when you can do clapping or chest slap pushups. Even pushups where the hands just jump a couple inches off the ground are great for explosion. How about squat jumps, with or without weight, and clapping pullups--Billy does em behind the back.
Explosion training is fun and challenging in a way that doing lots of reps can't touch. Add a little more to your workout.
What are your favorite explosive movements? Please post to Comments.
The workout below is a good example of an explosive workout.
5 Rounds (not for time)
5 Front Squats 5RM
5 Broad Jumps (go for distance, no stopping between jumps)
Then:
On the minute for 15 minutes:
2 Power Cleans 80-85% 1RM
5 Clapping Pushups
5 Pullups C2B
Workout:
Interval Helen
5 rounds on a 5 minute interval of:
400m Run
21 Kettlebell Swings 63/35#
12 Pullups
Wednesday, November 18, 2009 at 12:05AM In CrossFit we take crosstraining for granted. It makes a lot of sense to us to combine deadlifts with sprints, or pullups with snatches and double unders, or thrusters with high box jumps and ball slams. And to time the whole shebang. But, we tend to forget that the rest of the strength and conditioning world looks at things differently.
However, there are always visionaries who are ahead of their time, who see further than their contemporaries. The world of fitness is no different. Werner Günthör, a Swiss world and Olympic shot put champion in the late 80s, was such a man. I came across this great video of the big man (he was around 6'7" and 275 pounds) training and thought it worth sharing. Not too mention his 'stache and mullet. Enjoy.
Please post thoughts to Comments.
Workout:
3x25" broad jumps (time each effort)
Then:
5 rounds
5 Squat Clean Thrusters 135/86#
5 Burpee Box Jumps
5 Pullups chest-to-bar (C2B)
Post time to Comments.