Welcome to Crossfit San Jose

As the oldest CrossFit in the South Bay, we have years of experience helping military special service, professional MMA, triathletes and law enforcement personnel become conditioned and prepared for their everyday challenges.  Using these same training techniques, we can help you take on whatever life throws at you.

Mobility 3.0 for the Wounded Athlete

It is been almost 2 years since our first attempt at the mobility class, and one thing that we learned is to make it relevant and make it simple.  If you have been around, you have seen hybrid yoga programs, 3 hour seminars and Tuesday warm-ups, and the question is which one worked?  In some ways they all did and in some ways none of them did.  Here is what I mean.

After nerding out on KSTAR videos for hours and hours, I realized that there were a lot of similar exercises in the MobilityWod segments.  Why would he choose to be redundant when I could just look up the old video and do the exercise myself?  Then I realized that I really did not go back and replay the videos.  He kept the most important things simple and redundant to make sure the viewer did it all the time.  Take away the most important lesson: simplicity.  After all, if you can’t remember it 24 hours later, you’ll never do it.

On Wednesday May 7th at 5:30 PM, CFSJ will be offering its latest version of the mobility class.  This one is aimed specifically at our members that have or have had chronic injury that limit their crossfitting.  The class targets a different joint (i.e. hips, shoulders, ankles, etc.) each week.  Our first class will cover the shoulder and will discuss diagnosis, warm-up, recovery (5:30-6) and finish with a WOD (6-6:30) that will teach you how to still participate without making the issue worse.  The class is FREE, and the first 30 minutes can help anyone out.  These classes will circulate in 5-week cycles, so if you miss the first one, it’ll be back in 5 weeks.

Wednesday’s WOD: not a Total Surprise

So we are breaking our long running policy of not advertising the workouts (let alone blogging about them) before they happen, but in the case of running the CrossFit Total there are more benefits than drawbacks. Oh sure, this is an easy one for some of us to skip. After all, where is the ‘cardio’ in doing a 1 rep max of back squat, shoulder press and dead lift? (I’ll come back to that in a second.) Well, we are hoping with a little explanation, most of you will get more out of it than 3 heavy lifts (although that’s not bad either.)

Now for those of you that are hoping to redeem all your other WOD results with this one (i.e. you are really strong), the suggestion is to come in before the class begins, and do your warm up and mobilizing/rolling before class starts. You are going to need about 90 minutes of lifting time to really hit your numbers. The alternative is to stay a little later and do the dead lift in the other side. The following is a rep/set scheme for the warm up will most likely take about 20-25 minutes per lift.

 

Warmup schedule for Back Squat:
5 x 50%
5 x 50%
3 x 75%
2 x 85%
1 x 90%
1 x 95%
and then your 3 attempts at your 1RM
Warmup schedule for Press:
5 x 50%
3 x 60%
2 x 75%
1 x 90%
and then your 3 attempts at your 1RM
Warmup schedule for Deadlift:
5 x 60%
3 x 75%
2 x 85%
1 x 90%
1 x 95%
and then your 3 attempts at your 1RM

Now for those of us that figure there is not much to be gained from this WOD: Count the reps. In an hour (and for those of us that do not have 1 ½ body weight back squats, an hour will suffice) you will hit 55 reps of increasing weight. You will push, grunt, and possibly even take 30 seconds per lift of sheer struggle (skip to minute 5:20). The point it, Grace is only 30 reps at less weight. Cardio can be found in everything.

Eat Clean/Look Lean

A popular slogan in the Bodybuilding World, but it can also transfer over to the CrossFit world. If you want to make changes to your body and get leaner, then you need to focus on what you eat.
Of course, the cardio and weight lifting combo that Crossfitting provides is a great supplement to shedding pounds, but to show off those new muscles you are gaining you need to focus on quality foods. One reason I like the Paleo Diet so much and why it has become so popular is because it natural pushes you to choose higher quality foods. Those foods tend to be naturally lower in calories and are also more satiating per calorie. You will eat more complex carbohydrates, which breakdown in the body much slower than simple carbohydrates.
One of the myths of weight loss is that fat causes weight gain. Fat has had a bad rap in the past but it can actually be good for you. It is a good source of energy just like a carbohydrate and provides nutrients for the body’s cells (i.e. Vitamin E). It can also be very satisfying for your brain. Some may have tried a low fat diet in the past and, let’s be honest, it leaves you feeling hungry and can feel like a lot of work to keep the weight off.
The Paleo diet will actually draw you to healthier fats, mono-saturated and poly-saturated fats, which are proven to increase HDL levels that help keep cholesterol levels low in our body. Trans fats “partially hydrogenated oils” are fats found in processed foods that have been proven to lead to a heart disease. So yes, there are fats in the Paleo Diet, but it’s okay, they can stay in your diet and you can still achieve weight loss.
Another important factor to getting a leaner body is protein intake. Protein is the building block of muscles. Muscles can require a lot of energy to maintain and thus help burn calories. They are also more compact than fat. This is why I tend to not use a scale to measure progress and look more intently at my waist measurements. A healthy, lean, CrossFitter may find themselves weighing the same as someone their same height but find their pant size is 3 times smaller.
There are many studies now that indicate Paleo Diet is a successful tool for loosing body fat. I, 100%, stand by the belief that the lifestyle of food choices it brings with it will help you maintain a healthy looking body. I do caution that you remember the basic principles of body fat, calories in vs. calories out. Eating a Paleo Diet doesn’t mean you get to eat all you want. You still need to be aware of your portions. High quality foods in exes can lead to fat stores increasing and, therefore, a not so lean body.

The Open Hump

 So we are at the 1/2 way mark of the open, and by now you have to be feeling it. More reps in practice will not save your game at this point, so the easiest trick is in your recovery. Here is another word from CFSJ athlete Darcy Cramer. (BTW, we will be watching the open announcement again on Thursday at 5.)

Supplements are the most attractive lure in nutrition. They promise so much for so little (if you don’t include price.) There are very few that have been shown to deliver what they promise, but here are a few that have nearly no negative effects and work quickly for both performance and health (yes they are different.)

Fish Oil (inflammation) – Fish oil is a great supplement to add to your diet. The Omega-3 fatty acids can help reduce inflammation in the body and thus quicker recovery time for sore muscles. Most recommend 1000 to 1200 mg per day. There are many ways to get fish oil:

1. Introduce more fish into your diet (2-3 meals a week)
2. Take a pill form
3. Drink in a liquid form.

Whichever method you select, make sure you research the brand before you buy it. Some fish oil supplements are over processed and may lose many of its health benefits. You want to make sure the oil has at least 1g DHA. Look for natural fish oils rather than purified. Many studies suggest natural will absorb better. Also, fatty acids are subject to oxidation and that can lead to increased inflammation, so be careful not to hold onto a bottle for too long and run a sniff test if you think it may be getting old. Rancid oil will have a very off-putting fishy smell. Most go with the pill form, but the liquid supplements can be another great way to get your Omega-3’s. The flavor can be off-putting to some; however, they do offer flavored fish oil (like orange) to mask the fishiness. Of course, eating more fish works, but you also need to be cautions of the types of fish you choose. Certain fish can have high mercury levels which you want to avoid.
Protein Supplements (muscle building) – As I discussed before protein powders are a great way to get the quick protein absorption you need in that 30 minute window after a workout. Increasing the amount of amino acids in your body help build muscle and can be very beneficial if you are lifting heavy weight, which happens occasionally at CrossFit. One large scoop can provide 34 grams of protein with only 150 calories. There are two types of protein supplements that are widely used by athletes: casein protein (slow-digesting) and whey protein (quick digesting). Combining them both into your routine would be best as casein provides a more sustainable (long-lasting) effect on amino acids and the other, whey, provides a better effect on protein synthesis.
BCAA – BCAA is an acronym for Branch Chain Amino Acids, the building blocks of protein. They also promote protein synthesis and can be a great addition to a protein shake if they want to assure they are getting the most protein absorption possible. BCAA’s are also highly recommended to those who don’t get a lot of protein in the diet, dare I say vegetarians. This may also be the case if you are on a low-calorie diet.

CFSJ Open Standings

14.2

Great job everyone! And a super huge thanks to the judges, we so appreciate you all taking the time out of your Sunday’s to come down to the box and support our open competitors WOD Every 3 minutes for as long as possible 10-12-14-16-18……. 2 rounds OHS 95/65/45# Chest-to-bar pullups

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