Posted by Chris
Weighted Push-ups, Pull-Ups and Sit-Ups are three of the most basic movements in our strength and conditioning program. Typically, we work with a low repetition count from 5, 3 or down to 1 rep max! This move is easy to do at home...



Have someone place a weighted object on your back: 1. Start in a plank position with a tight mid-section, chin-up (see below). 2. Slowly bring your chest down to the floor 3. Push-up to the start while maintaining a rigid body! TONY says..."It felt like having 2 girls on my back" (see pic below taken 10/30/09)...

Which shoe do you see the most people wearing? YES. You are correct. "Inspired by Olympic weight-lifting shoes, these adidas Power Lift Trainer shoes give you that big-man swagger. They feature a lockdown strap over the laces, a stable EVA midsole and a special plate designed to distribute your weight evenly... Adidas

Posted by Ritu (pictured)

How about this for a WOD – 10 deep breaths,1 minute tree pose, 2 minute forward fold, 5 minute pigeon – 3 rounds followed by 10 minutes of complete silence. I know what you’re thinking… where are the weights? Where’s the adrenaline rush? What the….?! Take a deep breath, Crossfit hasn’t been abducted by yog-aliens...



But here’s a question for you– what would happen if more athletes incorporated a little bit of yoga into their regimens? Will they turn into dope smokin’ hippies giving up their bikes and barbells to chant OM’s and burn incense… possible but not likely. Will they learn techniques to control the breath, concentrate the mind, and increase flexibility… sounds more realistic. Join my FREE YOGA CLASS here every Thursday night @ 7:30. - Ritu

For the first time in nearly 4 years I have chosen to step off the Regional field, making way for a solid group of committed, hardworking, talented athletes... instead I'll be coaching and cheering them from the sidelines along with everyone of YOU and our entire gym. It's a symbolic decision, a sign of how much our program, our athletes and this community has developed over time. As a leader, I also see it as an opportunity for growth and experience. This gives me a feeling of fulfillment and pride, knowing it will also allow me to connect and communicate in a renewed, refreshing way. Don't worry guys, I'm not going to retire as mr. mom, as I was back in the box today working on my pesky muscle-ups and double-unders... still here training right along side you over the next 5 weeks. Now, let's get jacked about watching Sarah and Amy participate as individuals amongst the best in the world. They are going to thrill us all. So, mark your calendars for the NorCal Regionals on May 18-20th down at the Santa Clara County Fairgrounds... More info about the WOD's coming soon