Evan Mathis

Sep 012014
 

Here is one way to look at the rise of CrossFit as a sport and how its participants categorize themselves. Do you agree with what the author says here?
 photo crossfit-actually-cool_zpsec3967da.jpg

Tell him he’s not an athlete…I dare you.

This week is also a “de-load” week from our heavy squats. These sets should be light and FAST! Fight the urge to go heavier, stick with the percentages as we will be testing 1 RMs next week (so save your strength). Crush the metcons, focus on recovery during the week as much as possible.

Strength:
Back Squat 2×5@65% 3×5@75%
*5-10 strict pull ups/ring rows between sets
**rest 1-2 mins

MetCon:
5 Rounds:
3 Mins to complete
25 KBS (50/35)
15 Burpees
*rest remainder

Aug 312014
 

“NEW SIGN UP PROCESS FOR CLASS! PLEASE READ!

We will begin a new sign up process on Tuesday September 2nd. The reason for this new process is so we can cap classes at 15 athletes and provide our members with safe and effective coaching.

Here is how the new process will work:
There is a new binder in the CrossFit area with one week’s (7 days) worth of sign up sheets inside. When you are in the gym you can sign up for whatever classes you would like for the week ahead. This will work on a first come, first serve basis. Once the class hits 15, you may sign up for the waitlist and if someone does not show up we will go down the waitlist in order.

Signing up for a class only reserves your spot until the start of class time if there is a wait. If the class is not full then being tardy will not effect you ability to participate in class (but a burpee penalty may be assessed).

IMPORTANT: Please DO NOT call the Planet Granite front desk to reserve a spot in class. They will not have knowledge of class availability and cannot sign people up over the phone. You must be present in the gym to reserve your spot in future classes.

We understand this new process will take a little getting used to. Please do your best this coming week to sign up. We will allow additional athletes over the cap of 15 this week if necessary. If you have any questions please feel free to ask your coach. Please do your best to sign up for classes and attend the classes you sign up for.

Thank you for your cooperation as we work towards improving CrossFit Sunnyvale and providing you with the best services possible.”

OPEN GYM WOD:
Skill:
Spend 10 mins on a skill that is a weakness (mobility counts)

MetCon:
5 Rounds:
1:00 Max Effort (ME) Box Jumps
1:00 ME Toes to Bar
1:00 ME Row (for calories)
1:00 Rest

Aug 292014
 

3 RFT
Run to end of parking lot
30 DB Squat Clean (50/35)
30 Burpees
30 Pull Ups

Aug 282014
 
Erin Bradley liked this post

Getting better, fitter, stronger is all about pushing your limits and getting comfortable with the uncomfortable. This is true in the gym and in life!

http://breakingmuscle.com/sports-psychology/this-is-fitness-move-beyond-instinct-and-get-uncomfortable

Strength:
Find a heavy 1 rep Deadlift

MetCon:
AMRAP in 10 minutes
2 deadlifts (60-70% of your heavy single)
4 burpees
8 KB swings (70#/50#)

Aug 272014
 

These look pretty good and you know every ingredient that goes in them (instead of those mystery ingredients in some bars…)

http://breakingmuscle.com/recipes/homemade-energy-bars-recipe
 photo ingredients_zps20a8bf8e.jpg

Strength:
Front Squat 1×5@65%, 1×5@75%, 1×3@85%, 1×2@90%, 1×1@100%
1b) 5×5 Strict HSPU (add deficit if possible)

MetCon:
3 rounds for time
400m Run
10 power snatches (95#/63#)
10 toes to bar