The hats are finally here. But you need to hurry if you want one. You only have one week from today to order them. We have them available in 4 different colors= black, red, blue and purple. Please grab one if you want one because I do not think that there will be any extras ordered.
Here is the link:
http://www.kotisdesign.com/crossfitfremont

The CrossFit Games NorCal regional is this weekend at the Santa Clara Fairgrounds. Some of you are going and signed up on the white board. If you haven’t please do so. That way we can see who is going and on what days and we can all meet up there. Even if you do not know any of the athletes that made it to regionals it will still be worth going. Watching some of the greatest athletes going head to head for a whole weekend will be a great tool to inspire you to train harder. Hope to see you all out there, and if you do come, give me a call.
510-648-9226

Weds W.O.D.
Testing Day
max time ring holds
max reps pull ups
1 minute max double unders
400 meter sprint for time
then
“CrossFit Baseline”
500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups
for time


Tuesday’s W.O.D.
3 rounds for time
50- over head walking lunges #45/25
25- kb swings #53/35
15- box jumps #30/24


Monday’s W.O.D.
“Dianne”
21-15-9
Deadlifts #225/155
Handstand push ups


Sat’s W.O.D.
We ended up having a beautiful day for our hike last Saturday. It was a great time and thank all of you for coming out. with the weather getting hotter, look for more hikes and more lake runs for our Saturday wods.
Mission Peak Hike

Last reminder. We will NOT have a 10am class tomorrow. Instead we will be meeting in the Ohlone College swimming pool parking lot at 8:50 and starting our hike at 9:00am. Please either sign up on the board or give me a call if you are going so that we can get the whole group together for the hike. Should be a beautiful day and I hope to see you all there
Thursday’s W.O.D.
“Animal Kingdom”
workout has a 20 minute time cap
1 minute max reps bear complex #95/65
30 yard duck walk
30 yard crab walk
30 yard frog jumps
30 yard bear crawl
3 min max reps bear complex
20 yard duck walk
20 yard crab walk
20 yard frog jump
20 yard bear crawl
5 minute max bear complex
10 yard duck walk
10 yard crab walk
10 yard frog jump
10 yard bear crawl
score is total number of bear complexes completed



Weds’s W.O.D.
20 back squats #115/80
800 meter run
15 front squats #115/80
400 meter run
10 overhead squats #115/80
200 meter run
for time

And my brother decided to come back to the gym this week.

The weather is going to be beautiful this weekend. So it looks like the Mission Peak hike is on. We will meet and start our hike from the pool parking lot at Ohlone College. If you are not sure where that is please ask one of the trainers or give us a call and we will make sure that you get to the right place. This hike is an open invite to all of our members so I hope to see a lot of you out there. It is a great way to meet some of the people who come to the gym but attend clssses at different times then you do. Remember we will BE STARTING OUR HIKE AT 9AM. SO PLEASE BE THERE ABOUT 10MINS EARLY SO THAT YOU ARE NOT LEFT BEHIND. It might be nice in the morning but make sure to bring some sun screen and water for when we make it up to the top. The forecast says that it will be just under 90 degrees on Saturday. Should be a fun time.
And here is one of the most simple Paleo breakdown charts I have ever seen. So I figured I would share it with you.


Tuesday’s W.O.D.
1-1-1 Squat snatch, then

5 rounds for time
9 dead lift #115
6 hang power cleans
3 overhead


Monday’s W.O.D.
Games 11.5
20 min. AMRAP
5 power cleans #145/95
10 toes to bar
15 wallballs

It’s that time of year again. The weather is getting nicer and nicer out. As long as next Saturday is not supposed to rain we will be hiking Mission Peak instead of doing the regular Saturday 10am wod. Please let us know if you are interested so we can make sure we get the whole group together at the start. We will be meeting at 9am in the Ohlone College swimming parking lot at the very top of the hill on the right side of the college. Wear your shirts and bring your hoodies, the first part will probably still be a little cold. Also if you have never hiked it before try and bring some water and something to snack on at the top of the peak. We will make the decision if we are going for sure or not a little later in the week depending on the weather. But for right now, the hike is planned.


Friday’s W.O.D.
“Fran”
21-15-9
Thrusters #95/65
Pull Ups
For Time



Saturday’s W.O.D.
“Helton”
3 rounds for time
800 meter run
30 squat cleans #95/65
30 burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

A bunch of us from our box are going to be heading down to Carson, Ca for the CrossFit Games the weekend of July13th-15. All are welcome (encouraged) to join us. Some of us went last year and it truly was an awesome event that had all of us coming back motivated and ready to push it to a whole new level. You are more then welcome to get any hotel that you want to, but here is the hotel that most of us will be staying at. I think that we already have 6 rooms booked there in our group (us and crossfit tracy), and i know we will have a few more in the next couple of days. Please sign up on the white board in the gym if you think you are going. I know some people might be traveling down solo, so let’s get people paired up to save money on rooms and so that we can all carpool down together. Hope to see all of you down there. Here is the hotel info:

Residence Inn Long Beach
4111 East Willow Street, Long Beach, CA 90815
(562) 595-0909 

Thursday’s W.O.D.
5 rounds for time
5 deadlifts #255/185
10 bar facing burpees

Wed’s W.O.D.
10- chest to bar pull ups
20- wallballs
30- hand release push ups
40- yard farmer carry #45/25 (each hand)
50- ab mat sit ups
800 meter run
50- ab mat sit ups
40- yard farmer carry
30- hand release push ups
20- wallballs #20/14
10- chest to bar pull ups
for time

The date has been set. We have a little over one month to get ready for the throw down against CrossFit Tracy on June 9th. The last throw down we had at our box so this time we will be going out to Tracy. They showed up deep to ours last time, let’s show them how we roll. Sign ups for the throw down will be on the white board in the hallway. I am not sure if it is going to be a team wod or an individual format. I will pass on all of the info as soon as i get it. Time to step your game up this month

Tuesday’s W.O.D.
15 hang squat snatches #115/75
50 double unders
12 hang power snatches
50 double unders
9 hang power snatches
50 double unders
6 hang power snatches
50 double unders
3 hang power snatches
50 double unders

Monday’s W.O.D.
5k run or row for time



Here is a great article I found today on www.liftbigeatbig.com

Self-Myofascial Release

SMR is the process of applying pressure to muscular knots with implements such as balls and rollers to bring about a release of tension, essentially the same release one gets from static stretching. It can be likened to self-massage. With the right instruction and caution, it can be an extremely effective skill set to have in your recovery ‘tool box.’ SMR allows an athlete to effectively deal with some of the knots that develop during the course of their conditioning without needing to wait until their therapist is available for an appointment. When the athlete does eventually make an appointment with a massage therapist, their therapist can go to work on the really deep knots that quite simply were impossible to get to before because of all the other tension in the muscles.
When muscles work at extreme loads or for extremely long periods of time the smallest functional parts of the muscles can begin to fail. When this happens the muscle is in an energy crisis and tends to tighten up even more, furthering the shortage of proper blood flow to that area of muscle. If the muscle is continually overloaded and nothing is done to achieve proper recovery, function will become inhibited and proper movement compromised.
There is this spider web-like stuff called fascia which is found everywhere in the body. Our bodies are constantly growing more and more of it to provide soft tissue structure and support. When you over train or injure a muscle your body lays down extra amounts of this supportive material which can cause adhesions between layers of tissue. If you get too many adhesions in or around the muscles, proper movement becomes compromised. Rubbing the muscle tissues can help break up some of these adhesions and restore more fluid movement of the muscles thereby relieving some of the tension on the joints.
Stretching can help open up much of the knots within the tight muscles. However some of the knots in the muscle may not ever release just through stretching. Knots keep blood flow through muscle tissue to a minimum and not enough nutrients get delivered to support full recovery. Applying just the right amount of pressure for just the right amount of time can release some of these knots. Breaking up these knots can greatly help speed recovery and decrease the amount of muscle soreness you experience following a workout.

Through SMR you can address tight muscles and fascial adhesions that inhibit proper movement. If you work to restore full functional range of motion to your body on a daily basis then you can potentially avoid the pitfalls of non-impact injuries caused by poor biomechanics such as ACL or rotator cuff issues. Using a roller to relieve tight adductors. When the knees shift inward during a squat or when landing after a jump excessive stress is placed on the ankles, knees, hips, and lower back. Many people will attack the lateral rotators and extensors of the hip such as the piriformis and glutes, thinking that these muscles are too weak. While they may indeed need strengthening the true culprits are likely overly tight adductor muscles (the adductor magnus, longus, and brevis), and a tiny but very strong muscle close to the groin called the pectineus. Loosen the muscles on the inside of the thigh and the lateral rotators can better stabilize the hip and properly align the thighs. Using a roller or ball and proper SMR techniques can loosen these overly tight muscles.
Lie on a roller or ball with the inside of your thigh and slowly work from your knee to your pubic bone and you can find the knots that need a little added pressure to properly release them. Do it daily and it can do wonders for your joints. Using a ball to relieve neck tension. Can SMR replace the massage therapist, physical therapist or chiropractor? In a word, no. You need the qualified assistance of a health professional to diagnose and treat many conditions that may present along with tight muscles. Proper muscle care is much like proper dental care. Do you need the dentist to brush and floss your teeth every day? No. There are some things you should be able to do for yourself. SMR is one method of taking more responsibility for your physical health and well-being. SMR is a growing concept of self-care that enables the individual to not only feel better by relieving some of the tension in their tight muscles but it also helps to reduce dysfunctional compensations by restoring proper range of motion during movement. It is not a question of ‘if’ the muscles will develop an ischemic condition or an adhesion, but ‘when’ and ‘how much’ of the muscle will be compromised.
SMR helps the athlete to continue to pursue their competitive goals longer and with fewer injuries by the very nature of improving blood flow and biomechanical function. Slow work equals fast releases within the soft tissues. We are much better at turning muscles on than turning them off.

Article by:

Jeff Alexander
Founder, Network Fitness, LLC
Personal trainer and coach since 1994
Continuing education provider
SMR presenter

The 2012 CrossFit Games will be here faster then you may think. A bunch of us are going down to Carson, Ca again this year for them. Please let us know if you are interested in going. we are going to try and get a block of rooms in one hotel so every one can hang out together while we are down there. If you do want to go, I would advise getting your tickets sooner then later. CrossFit has grown so rapidly the last 2 years, I would not be surprised to see this event sold out. Here is a link for the tickets, they will be on sale until the end of the month.
http://www.axs.com/los-angeles-ca/sporting-events/2012-reebok-crossfit-games-2012july13-.html
I hope to see a bunch of you signed up on the board to go. It was a great time last year. And you definitely come back pumped up and ready to put some hard work in the gym.

Here is a picture of some of our new members. We are going to be posting a lot of pictures of our newest members so that it can make it a little bit easier for every one to put faces to names and to get to know who every one is. Please welcome Candace, Melissa, Enrique and Elijah to our little family. If you see them around the gym introduce yourself and help them out. Also if you are a newer member, we will be getting your picture up soon.



And here are some more new faces……Annie, Deanna, Swampna and Raj.


Thursday’s W.O.D.
“Grace”
30-Clean and Jerks #135/95
For Time

Weds W.O.D
Max reps front squat at 70% of your 1rm. Rest 60 seconds, then,
3 front squats @70% and 3 box jumps #30/24 every minute on the minute for ten minutes.
5 minute break
10 minute AMRAP
5- Power Snatches
10- Hand Release Push Ups
30- Double Unders



Tuesday’s W.O.D.
12 Handstand Push Ups
2 Power Cleans #135/95
10 Handstand Push Ups
4 Power Cleans
8 Handstand Push Ups
6 Power Cleans
6 Handstand Push Ups
8 Power Cleans
4 Handstand Push Ups
10 Power Cleans
2 Handstand Push Ups
12 Power Cleans

Today is the final day to get your order in for the CrossFit of Fremont t-shirts and hoodies. This will be the last time that we order this style for awhile so if you want one please make sure that you get your order in tonight.
http://www.kotisdesign.com/ibuy/?ibuy=1htxchj55001

Sorry for the mess at the gym. Everything might be a little out of place for the next week or so. Over the weekend we knocked out my office and moved it back to the room behind it. I want to say a HUGE thank you to Big Joe Groll, Rodney, Joe, John, Mark, Nick, Del, and Rufus for helping out. Also to Sneha and Diwesh for feeding all of us. It made a lot more useful floor space for the gym and I would not have been able to do it by myself. So again, THANK YOU!

This will be the last week that we are going to be offering our 8:30am class. We just have not had enough people coming to it the last 2 months to keep it going. But we have had a lot of interest for a 4pm class. So starting on Monday, April 30th we will start having a 4pm class

We also have one week left to get your t-shirt/hoodie orders in. This will be the last time that we order these for awhile so if you were thinking about getting one please do so. They are now offering children’s sizes in the black shirts. We are doing the ibuy once again so we can get a discounted rate on the shirts and the shipping. Go onto the site, pick what ever shirts,hoodies and colors that you want. Then pay for them and they will be shipped to the gym as one big order once the ibuy is closed in one week. Then we will sort and hand out every ones items. The link will be on our facebook page and it is also below.



Here is the Link!
http://www.kotisdesign.com/ibuy/?ibuy=1htxchj55001

Thursday’s W.O.D.
4x thru for time
50 air squats
400 meter run


Wed’s W.O.D.
1-1-1-1-1-1-1
Clean and Jerk

Tuesday’s W.O.D.
12-min AMRAP
5- ohs #75/55
10- box jumps #30/24
15- double unders
post rounds to comments



Monday’s W.O.D.
4 rounds for time
5 tgu’s left arm #53/35
20 med ball slams #20/14
5 tgu’s right arm
20 med ball slams
20 abmat sit ups