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26
Apr

Finishing Cool downs and Foo Foo Drinks

By: 321go Leave a Comment

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Steve and Brendon are finishing their cool down.  Steve is one of our newest crossfitters.  And is making huge gains in his fitness everyday. 

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Here is Graham at the restaurant, yes that is a Strawberry Daiquiri in his hand.  He loves foo foo drinks. A group of us went down to Kabuto (Jame's place).  Thanks for the invite James. 

Brad cert
Congratulations Brad Miller on your Certification!

WOD
Monday

30 Air Squats (Jump Squats)

20 Kettlebell Swings

10 Hand Stand Push-ups (unmodified)

5 Deadlifts  (1.5 b/w) 

• 4 • 3 • 2 Rounds

Cool Down
Run 800 • 400 • 200 

Advanced • Intermediate • Foundational
Scale to capabilities

24
Apr

Never Back Down

By: 321go Leave a Comment

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John is quickly becoming a beast.  He never backs down from a challenge.  No matter what the work out is, he is always makes sure every rep is perfect. 

WOD
Friday

Sprint 200m   
K2E    42  30  22
Sprint 200m
K2E    30  22  18
Sprint 200m
K2E    18  18   14

Cool Down
Tire Flips  20 • 15  10

Advanced • Intermediate • Foundational
Scale to capabilities

23
Apr

Congrats!

By: 321go 2 Comments

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Congratulations to Kelly for doing all 100 pull ups unmodified yesterday! For those of you who were not at the 5:30 class, we did ANGIE (100 pull ups, 100 push ups, 100 sit ups, 100 squats) at 5:30 instead of Josh.

Thursday WOD

Punch Walks

DB Lunges

Push Jerks

1 • 2 • 3 • 4 • 5• 6 • 7 • 8 • 9 • 10

Cool Down 

Run
1 mile • 1000m  • 800m 

Advanced • Intermediate • Foundational
Scale to capabilities

21
Apr

over and over again

By: 321go Leave a Comment

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"Success is achieved and maintained by those who try and keep trying."
W. Clement Stone


WOD
Benchmark Wednesday

Josh

Snatch Squats   21  15  11
Pull-ups            42  30  22
Snatch Squats   15  11   9
Pull-ups            30  22  18
Snatch Squats    9    9   7
Pull-ups            18  18   14

Cool Down
Wall Walks  12 • 10  8

Advanced • Intermediate • Foundational
Scale to capabilities

20
Apr

Xtra Punishment

By: 321go 2 Comments

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Todd is all smiles because he is doing his cool down.  But after these turkish get ups, he seemed confused to why it was called a cool down.  So Graham and I were talking today and are thinking about adopting Crossfit San Jose's name for cool down.  "Extra Punishment!" or aka XPun… You guys like?


Ps- We are talking about having another group trip to James' restaurant this saturday.  It is in Colerain, and would be this saturday night.  It is a great time and all are welcome. 

Pss… a lot of people have been asking about "rip prevention" I found a great article in the journal about this… and Kelly yes I told you grips were not good. This guy says they are… I take back what I said to you, he has dealt with rips a lot longer than I. Journal Rips

Tuesday WOD

5 Burpees
5 Deadlifts BW
5 Box Jumps

10 • 8 • 6 Rounds

Cool Down 

Dips
50• 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

19
Apr

Progress is the name of the game

By: 321go 1 Comment

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Cindy has been making leaps and bounds lately in her WODs.  Here she is at the top of her Sumo dead lift high pull.  She has been increasing weight and really pushing herself everyday.  Cindy, you truly are an inspiration and a great asset to our team. 

Monday WOD

DB Hang Power Snatch 
Side to Side Pushups
DB Squat

21 • 15 • 11 • 9

15 • 11 • 9 • 7

11 • 9 • 7 • 5

Cool Down 

TTB or K2E 50 • 40 • 30  

Advanced • Intermediate • Foundational
Scale to capabilities


16
Apr

Since you've been gone

By: 321go 1 Comment

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When looking at our attendance board you might notice some black boxes (less than 3 days a week).  James, John, and Jeremiah all have the dreaded black boxes.  All of them have very legit reasons why they weren't here.  But today, they all made it in for the 4:30 class.  We are proud you guys are part of our team!  It has not been the same while you guys were gone.  Glad you are back.  

Friday WOD

Run 400
+++
10 HighPulls
10 Ring Dips

• 5 • 3 Rounds
+++
Run 400

Cool Down 

Hollow Rocks
50• 35 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

16
Apr

MIA

By: 321go Leave a Comment

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Ruben where are you? last I heard you were in the Dominican doing "curls" on the beach.  

Thursday WOD

20 Kettlebell Swings
50 Jump Ropes
20 Wall Balls
50 Jump Ropes

• 3 • 2 Rounds

Cool Down 

Strick Press

40• 30 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

14
Apr

Coach's Corner

By: 321go 1 Comment

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Anyone can do crossfit.  Its actually really simple.  Anyone can get on the main site and do the WOD.  If they don't know an exercise, you can look them up!  But what makes Crossfit Creek different than a home gym?  Simple its all about COACHING!  James (in the black shirt) is one of Creek's trainers.  If it wasn't for him many people wouldn't make it through this grueling WOD, known as Barbara.  If it wasn't for coach's like James, i am willing to bet no one would actually do Barbara?!  

Wednesday benchmark WOD

"Barbara"

20 Pull-ups

30 Push-ups

40 Sit-up

50 Squats

• 4 • 3 Rounds

Cool Down 

Team Wall Balls

Three people teams using same ball.

Each does 2 shots and rotates out, the incoming person catches the ball on the way down.

200 • 150 • 100 shots as a team

Advanced • Intermediate • Foundational
Scale to capabilities

13
Apr

The Revenge of Pukie

By: 321go 6 Comments

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Here is Darrel standing over his fresh pile of puke.  Darrel is a MMA fighter and thought he was in good shape. After his first WOD he found out he was sadly mistaken. And also even fighters can be victims of "Pukie", (The Crossfit Mascot).   But keep pushing Darrel, hopefully this is the last time Pukie gets you! 

Tuesday WOD

5 Bear Cycles (Keep weight same for all)
20 Push-ups

5 5 43 Rounds
Mutant: 75% body weight for Bear Cycles

Cool Down 

Weighted Lunges

40 3020 Reps

Advanced • Intermediate • Foundational
Scale to capabilities