Friday, December 30, 2016

Saturday 12-31-16


 FOR TIME 
100 Jumping pull ups 
90 Air Squats 
80 Sit ups 
70 Push ups 
60 KBS (44#/26#)
50 Box Jumps (24"/20")
40 Ring Dips  
30 Snatches (75#/55#)
20 Bar facing burpees 
10 Ring Muscle ups 

This dudes got one of the coolest birthdays of ALL TIME!!! New Years day! Happy one day early bday Matt, but really everyone knows that New Years Eve and New Years Day are basically one day. Right? 

Thursday, December 29, 2016

Friday 12-30-16

"JACKIE"
FOR TIME 
1000 M Row 
50 Thrusters (45#/35#)
30 Pull ups

Then...

Tabata (4 min)
20 seconds: Russian Twists
10 seconds rest
20 seconds: Hollow Hold
10 seconds rest

Another great 12 days of Christmas WOD in the books. Can't wait for next year. Remember to mark your calendars for January 21st. We will be hosting our annual holiday party at First Street Kitchen and Cocktails. Please RSVP on our Facebook event page.

Wednesday, December 28, 2016

Thursday 12-29-16

FOR TIME
Buy In: 400 Meter Run 
21-15-9
Back Squat (185#/125#)
Kipping Handstand Push ups 
Cash Out: 400 Meter Run 


John's got this whole "recovery" thing down! 



Tuesday, December 27, 2016

Wednesday 12-28-16

AMRAP 15 MIN 
10 Burpees 
75 Double unders 
12 Deadlifts (185#/135#)
6 Hang PC (185#/135#)

Then...

EMOM 8 MIN
ODD: Forearm plank
Even: Flutter Kicks 
When and how did you get started with us?
After hearing about CRCF for a while, I dropped in one day to "check it out". That was it for me, loved everyone and the classes; I knew I had to make this my home


Favorite workout?
I like anything with teams and squats! 



Least favorite workout?

Wallballs! I think i'm going to die every time. 


What’s the best part about working out at CRCF?
Everything! The coaches, the people and the program is awesome, I have made some awesome friends and hit some PRs.


What’s the wallpaper on your phone right now?
An orange flower 


What’s in your most frequently used emoji tab? 
😂

Team Batman or Superman?
Superman, because he has super powers and can fly!!


What’s the last thing you searched for on Google?
What's the WOD at CRCF


What’s your cheat meal? 
A fried tortilla with cheese and sour cream 

If you could be any animal in the world, what animal would you be and why?
 A spoiled teacup dog. They are adored by their owners, get taken everywhere (in a doggy stroller or designer bag). Sounds like a good life to me!

You could travel anywhere in the world, where would you go?
Greece. It's been a place I have wanted to go, I feel like there is so much history there. Hope to make it there some day.

Monday, December 26, 2016

Tuesday 12-27-16

27-21-15-9
Push Press (115#/75#)
Toes 2 Bar
Box Jump (24"/20")

Then...

EMOM 8 MIN
ODD: Max unbroken push ups
EVEN: Max unbroken Strict Pull ups
Your CRCF coaching staff!!! Each one with their own unique ability to bring a smile to your face and help you in any fitness or health goal you may have. 

Sunday, December 25, 2016

Monday 12-26-16

CRCF is closed today so you can enjoy the extended weekend with your family, but if you need a workout to do, we've got you covered! Here's one you can trick your family into doing with you.

EMOM 20 MIN
ODD: 20 Air squats
Even: Max burpees

Your score is total burpees.



Friday, December 23, 2016

Saturday 12-24-16

"12 DAYS OF XMAS"
1 OHS (135#/95#)
2 MUSCLE UPS
3 STRICT HSPUS
4 ALT PISTOLS
5 WALL BALLS (30#/20#)
6 BOX JUMPS (24"/20")
7 KETTLE BELL SWINGS (70#/53#)
8 CTB PULL UPS
9 FRONT SQUATS (135#/95#)
10 DEAD LIFTS (135#/95#)
11 PUSH PRESS (135#/95#)
12 DB BURPEE STEP UPS (45#/25#) (24"/20")


Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Thursday, December 22, 2016

Friday 12-23-16

FOR TIME 
21-15-9
POWER CLEAN (155#/105#)
SIT UP

15-12-9
POWER SNATCH (135#/95#)
BOX JUMPS (24"/20")

12-9-6
HANG SQUAT CLEAN (95#/65#)
BAR FACING BURPEE

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Wednesday, December 21, 2016

Thursday 12-22-16


FOR MAX REPS 
0:00 - 5:00: ROW FOR CALORIES 
5:00 - 10:00: ASSAULT BIKE FOR CALORIES 
10:00 - 15:00: RUN FOR DISTANCE 

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Tuesday, December 20, 2016

Wednesday 12-21-16

FOR TIME 
10-8-6-4-2
DB Squat Snatch (75#/55#)
2 legless rope climbs between sets

Then...

Find a max height
Box Jump




Our #WCW is CoCo! We asked her a few questions and these were her answers :)

How did you hear about CRCF? I heard about you guys opening so I left my old cf gym in Gilroy and joined. What's your favorite workout? Anything with overhead squats. Least favorite? Anything with running. What's the best part about working out at CRCF? The coaching and the 5:30am crew. What's the background on your phone right now? A pic of my son riding my scooty. What are your most used emoji's? What's your favorite movie of all time? Elf Batman or Superman? Wonder Woman ok super man What's the last thing you searched for on google? "How can I tell if my dryer is gas or electric" What's your cheat meal? Frosting, cookies, etc. If you could be any animal what would you be and why? A dog because they are loved. If you could go anywhere in the world, where would you go? Europe

Monday, December 19, 2016

Tuesday 12-20-16


"16.3"
AMRAP 7 MIN
10 Snatches (75#/55#)
3 Bar Muscle ups 

Then...

For Time 
Row 1K

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Sunday, December 18, 2016

Monday 12-19-16

TEAMS OF 2 
3 ROUNDS FOR TIME 
10 UNBROKEN DL (60% of 1RM)
20 BAR FACING BURPEES
10 Box Jumps (30"/24")

Then...

3 Rounds 
20 seconds - Forearm plank
20 seconds - Left forearm Side Plank
20 seconds - Forearm plank
20 seconds - Right forearm Side Plank

Our MCM is this protector of Gilroy. Chuy!!!

When and how did you get started with CRCF?2013, Jackie and I wanted to join a gym where we could workout together. I heard about CrossFit and I knew Marty was doing it. When I asked him about it, he had nothing but great things to say, so we joined CRCF.

What is your favorite workout?Half of "Cindy"

Least Favorite workout?Anything with burpees!

What's the best thing about CRCF?The coaches and friends I've made. Everybody is so positive and supportive!

What's the background on your phone?A picture of Jackie and my kids at AT&T park before a Giants game.

What's your favorite movie?Training day! Denzel is a bad ass training officer.

Team batman or Superman?Batman... I would love to wear the bat suit instead of my uniform.

Last thing you searched on google?Looked to see what the workout was at CRCF.

What's your cheat meal?Sushi, chicken katsu..... or DONUTS!

If you could be any animal what would you be and why?Some type of bird. Just being free and flying above everyone looking down at the world would be awesome.

If you could travel anywhere in the world, where would you go?Hawaii. I love the island! I'm a different person when I'm in paradise. 





Friday, December 16, 2016

Saturday 12-17-16


“31 HEROES”
AMRAP 31 MINUTES (TEAMS OF 2)
8 THRUSTERS (155#/105#)
6 ROPE CLIMBS
11 BOX JUMPS (30"/24")
*While other partner runs 400M with 45# plate

Paleo chili! Quick, easy, and great for this winter weather.

Ingredients   

  • 3 quarts (2.8 liters) good quality canned tomatoes;
  • 5 lbs ground beef;
  • 1 tbsp extra-virgin olive oil;
  • 6 cloves garlic, minced;
  • 1 onion, finely chopped;
  • 5 celery stalks, chopped;
  • 5 carrots, chopped;
  • 4 cups button mushrooms, chopped;
  • 3 bay leaves;
  • 3 thyme sprigs;
  • 2 tbsp fresh parsley, chopped;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  1. In a large skillet over a medium heat, cook the ground beef with some cooking fat if needed.
  2. In a very large saucepan over a medium heat, saute the garlic in olive oil. Cook for about 2 minutes, or until the garlic is fragrant.
  3. Add the onion, celery, carrots and mushrooms to the saucepan. Stir well and cook for another 5 to 10 minutes, until the vegetables are soft.
  4. Add the canned tomatoes, followed by the cooked ground beef. Stir well.
  5. Drop in the bay leaves, thyme and parsley.
  6. Season to taste with salt and pepper, reduce the heat to low and simmer, uncovered, for about 4 hours or until thick, stirring occasionally.
  7. Adjust the seasoning by adding salt or pepper, if needed and remove the bay leaves and thyme sprigs.
Be aware, this recipe makes quite a large batch, but it is great for freezing! You can simply pour individual portions in freezer-proof plastic bags and freeze it. Then, once you feel like having a good bowl of the delicious and comforting chili, you simply have to pull a portion out of the freezer.

Thursday, December 15, 2016

Wednesday, December 14, 2016

Thursday 12-15-16

TEAMS OF 3
AMRAP 16 MIN
20/17 CAL ROW
20 KBS (70/53)
10/8 Cal Assault Bike

Active rest. What is it and why do it?

CrossFit is hardcore right?
We pride ourselves on the soreness we walk around with as if it is a badge of honor. But how do we know when enough is enough and it's time to take an active rest day or a full rest day? Well, lets define what these two rest days are first.

An active rest day is used to promote blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue.  A full rest day is a break from all physical activity and many times a much needed mental break as well.

So which should you choose and why?

 Ever finished a workout and you just known that within 24 to 48 hours you're gonna need help getting out of a chair?
Then an active rest day should be on your list for the next day.
Lactic acid builds in your muscles during anaerobic (without oxygen) workouts.  The molecules in lactic acid break apart in the blood and produce hydrogen ions, which decrease the pH of the blood, causing metabolic acidosis, giving you that burring feeling in your legs during the workout and that soreness 24 to 48 hours after.
By getting ahead of the soreness and adding an active recovery day the next day you will help clear the lactic acid through a sustained elevated metabolic rate which generates lactate oxidation. A short low exertion row, coupled with some ROMWOD can do wonders for your recovery, allowing you to get back in the gym sooner.

A full rest day should be taken when an active rest day was not used properly, and instead the athlete allowed the slow onset muscle soreness to creep in, either by continuing to participate in anaerobic efforts and building upon the lactic acid in the muscles, or by sitting at their desk the entire next day like we spoke about on Tuesday, not allowing blood to flow naturally and flush the body of that acidosis.

So choose your rest days accordingly, and know that ideally we should be moving everyday. It's what we were made to do!





Tuesday, December 13, 2016

Wednesday 12-14-16


12.3
AMRAP 18 MIN
15 box jumps (24"/20")
12 push press (115#/75#)
9 toes 2 bar 

Our Women Crush Wednesday is Sarah!

When and how did you get started with us?I first started at coast range in September 2015. Doris Kanemura had been telling me to try out CrossFit for a few months before I decided to try it!

Favorite workout?Team/partner WODs. I love working with a partner even though I may not be able to RX a WOD, working out with a partner helps to push me further than I thought I could.

Least favorite workout?No specific one, but anything involving burpees kills me. They make me want to puke.

What’s the best part about working out at CRCF?The community. I love the people I've met there. Some of them are people who will be friends for the rest of my life.

What’s the wallpaper on your phone right now?Ocean sunset

What’s in your most frequently used emoji?💜


What’s your favorite movie of all time? The Fifth Element

Team Batman or Superman?Superman, because Batman is just a dude with gadgets. Superman actually has super powers!

What’s the last thing you searched for on Google?TriMet, Portland public transit site.

What’s your cheat meal? Pizza 100%


If you could be any animal in the world, what animal would you be and why?A housecat. They're worshiped, loved and spoiled their whole lives by their owners.


You could travel anywhere in the world, where would you go?Italy. For the history and the food!

Monday, December 12, 2016

Tuesday 12-13-16


AMRAP 11 MIN 
4 Power Snatches (165#/100#)
12 Wall Balls (30#/20#)


Sitting is slowly killing you!

Every day people join CrossFit gyms around the world looking for help with many different things. Weight lose, pain management, health, or specific training for some type of upcoming event. Whatever the reason, we are all looking for a program that can give us the most bang for our buck with the least amount of time in the actual gym. This is what brings most people to CrossFit. An hour in the gym five to six days a week, and boom!! You can have whatever result you are after.

So why isn't this happening for many? Well there are 23 hours outside of the gym every day. 8-12 hours of that is spent at some type of work, 6-8 hours spent sleeping, 1-2 hours spent in the car or commuting. This means that the hour spent in the gym, for some, may be the only hour or two of their day actually spent standing.

So why does this matter? Well our bodies are amazing at adapting to whatever environment we place it in most. When we sit, our hip flexors (specifically our iliopsoas) and our hamstrings (the largest and most powerful muscle on the body) are shortened. The more we sit, the shorter these will become, causing the pelvis to tilt forward and putting pressure on the lower back. This adaptation to sitting makes it more difficult for your body to get into a standing position.  Something you are forced to do the entire hour at CrossFit (why so many desk bound athletes complain about chronic back pain).

The other problem is muscle atrophy. The primary use of our muscles is to move us from place to place while counteracting gravity. When seated we take away from this basic necessity of the muscles. Not demanding anything from our bodies for 22 hours out of the day by sitting, leads to atrophied muscles and weakness.  Something one hour in the gym will not fix. Most don't notice this happening until they throw out their backs picking up a purse or barbell in the gym. They attribute it to a "freak" accident or "CrossFit" that injured them, when it's the chair they should blame.

So what do you do?
GET A STANDING DESK!!! RIGHT NOW!!!
By placing yourself in a standing position for the majority of your day, you will counteract the shortening of the iliopsoas and hamstring and help keep the muscles from atrophying.  Setting yourself up for success for the hour spent in the gym and allowing you to maximize your bodies true potential.




Sunday, December 11, 2016

Monday 12-12-16

DEATH BY....
Thruster (100#/65#)
Bar facing Burpee

Min 1: 2 & 2
Min 2: 3 & 3
Min 3: 4 & 4
Min 4: 5 & 5
Min 5: 6 & 6....

Continue on this pattern until you can no longer complete the rxd amount of reps within the minute. 

Our Man Crush Monday is this dude! We asked Scott a few questions and these were his answers.

WHEN DID YOU GET STARTED AT COAST RANGE? 
Started CRCF in March 2014. My wife Jenna was introduced to Crossfit by Cheryl Agbalog (5:30AM). Jenna came home really sore for the first week, and I was actually jealous. I wanted to feel the soreness too. After playing hockey my entire life I wanted to try something different, and have a completely new base level to measure my progress of newly learned skills and strength. 


WHAT'S YOUR FAVORITE WORKOUT?
Helen (my favorite burn)

WHAT'S YOUR LEAST FAVORITE?
14.5, 15.5, 16.5, Fran

WHAT'S THE BEST PART ABOUT WORKING OUT AT COAST RANGE?
No matter what your fitness background is CRCF will welcome you. CRCF supports you in any personal goals you trying to achieve. No matter if its for competition, just weekly exercise and some beers, for health reasons, or for looking the way you want to in the mirror. The coaches will always help you get there, and all members are kind to everyone's individual fitness philosophy, and long term achievements. 

WHAT'S THE WALLPAPER ON YOUR PHONE?
Picture of my Daughters in Maui

WHAT'S IN YOUR MOST FREQUENTLY USED EMOJI TAB?
😎🌴🍻

WHAT'S YOUR FAVORITE MOVIE?
too many
Count of Monte Cristo or Slapshot

TEAM SUPERMAN OR TEAM BATMAN?
Team Batman


WHAT'S THE LAST THING YOU SEARCHED FOR ON GOOGLE?
What can dads do to help their daughters do their hair in a bun before ballet? 

IF YOU COULD BE ANY ANIMAL, WHAT YOU BE AND WHY? 
Dolphin - love the quiet, power, and peace of the dolphin swimming under water in the ocean

WHAT'S YOUR CHEAT MEAL?
Hawaiian Kalua Pork Nachos, two Mai Tais, two long boards, Kimos Hula pie 

YOU COULD TRAVEL ANYWHERE IN THE WORLD, WHERE DO YOU GO?
Thai Island Koh Phi Phi

Friday, December 9, 2016

Saturday 12-10-16


AMRAP 10 MIN
10 power snatches (75#/55#)
8 CTB Pull ups 
6 ALT pistols 

Rest 5 min .... Then...

15 min to establish a 1RM 
SNATCH

The Snatch... BEAutiful! 



Thursday, December 8, 2016

Wednesday, December 7, 2016

Thursday 12-8-16

AMRAP 10 MIN
5 Pull ups
10 Box Jump overs (24"/20")

Rest 1 min 

AMRAP 10 MIN
5 push ups
10 KBS (53#/35#)

Tuesday, December 6, 2016

Monday, December 5, 2016

Tuesday 12-6-16

12.4
AMRAP 12 MIN
150 Wall Balls (20# @ 10'/ 14# @ 9')
90 Double Unders
30 Muscle ups


Sunday, December 4, 2016

Monday 12-5-16

10 ROUNDS 
30 seconds of burpees
rest 30 seconds
30 seconds of DB Thrusters (45#/25#)
30 seconds rest

Friday, December 2, 2016

Saturday 12-3-16


FOR TIME (12 min cap) 
200 m run
21 hang power cleans (115/85)
9 lateral burpees over the bar
200 m run
15 hang power cleans
15 lateral burpees over the bar
200 m run
9 hang power cleans
21 lateral burpees over the bar
200 m run


Then starting at the 15 min mark

Emom 10 min
100 m sprint + 10 DL (205/135)



Thursday, December 1, 2016

Friday 12-2-16


15 Rounds 
10 Wall Balls (20#/14#)
10 Burpees

It's the beginning of the month and time to set some goals! Before you write something down on the goals board consider using the acronym S.M.A.R.T.

Making your goals specific, measurable, achievable, realistic, and time sensitive will help keep you on track and keep you from being overwhelmed by an unrealistic or vague goal. 

Looking at things like what you have happening in your personal life over the next month are also important. Setting a goal to loose weight with an all inclusive vacation coming up is a recipe for disaster. 
Weddings, birthdays, or overtime at work are also things you may want to consider in your goals as well. 

With then OPEN a few months a way, now is a great time to set those movement goals and coaches are here to help. Remember to use the acronym S.M.A.R.T. and get goals written down 🏋🏼

Wednesday, November 30, 2016

Thursday 12-1-16

4 Rounds (each for time)
Row 250 M
Run 200 M
Rest no more than 3 Min between rounds 

Then...

EMOM 10 MIN
5 PC & Jerks (135#/95#)

Hip extension... What is it? And why should you care about it?

The primary movers in the clean & jerk and snatch are the legs and hips.  These are also the strongest parts of our bodies as well! Recently I've been hearing athletes say they need to get better at "getting under the bar faster" on the OLY lifts.

While speed under the bar in the OLY lifts is important, usually after closer examination of the athletes lift, it's not getting under the bar that they need to work on, but instead more extension of the knees and hips to drive the bar higher, therefore giving the athlete more time to move their bodies under the bar.

The picture above shows an athlete who thought he needed work on "getting under the bar faster", but when looking at the video it's clear to see (top picture) that this athlete was leaving a ton of power on the table and missing hip and knee extension. After a few cues there was a noticeable difference in this athletes extension and drive, allowing him time to receive the bar in a better position.
So before you think about speed under the bar, look at hip extension first.


Tuesday, November 29, 2016

Wednesday 11-30-16


4 Rounds 
30 ALT DB Power Snatches (75#/55#)
15 Box Jumps (24"/20")

Then...

Every 2 Min for 10 Min 
3 Front Squats (ascending in weight)

The last day of Movember... I know I know..... Such a sad day, especially for the ladies. BUT!!! You can still help us put an end to men dying to young, by donating to our page. Follow this link and give whatever you can http://mobro.co/crcf

Monday, November 28, 2016

Tuesday 11-29-16


AMRAP 20 MIN 
200 M Run 
25 KBS (70#/53#)
50 Double Unders 
25 Deadlifts (185#/130#)

Rest 2 min, Then...

TABATA (8 min total)
20 seconds max: Push ups 
10 seconds rest 
20 seconds max: Ring Rows 
10 seconds rest 

Only one more day left of Movember!!! Head on over to http://mobro.co/crcf and help us put an end to men dying to young! 

Sunday, November 27, 2016

Monday 11-28-16

AMRAP 18 MIN
100 M farmers carry (HEAVY!!!)
80 Walking lunges
60 Air Squats
40 Sit ups

Rest 2 min, Then...

Every 2 min for 10 min 
3 Back squats (ascending in weight)


The OPEN is coming... First workout is announced February 23rd. Are you ready?

Friday, November 25, 2016

Saturday 11-26-16

AMRAP 30 MIN
10 push press (155#/105#)
20 KBS (70#/53#)
40 Air Squats
60 Double unders

Only 5 more days till Movember is over. Yes we know all the ladies are happy, but we still need your help raising as much money as we can for the fight against Mens Cancer and health awareness. Please go to http://mobro.co/crcf and donate! 

Thursday, November 24, 2016

Friday 11-25-16

Come join us for OPEN GYM today from 10am - 12:30pm! 

Adelina is a MO SISTA! 

Wednesday, November 23, 2016

Thursday 11-24-16

Happy Thanksgiving!!! CRCF is closed today. Enjoy the day with family and friends!!
Tomorrow we will be open for OPEN GYM from 10am - 12:30pm, come join us to work off some of that Turkey and stuffing!


Ruca. 

Tuesday, November 22, 2016

Wednesday 11-23-16



14.1
AMRAP 10 MIN
30 DOUBLE UNDERS
15 SNATHCES (75#/55#)


Then...

Find a 1 rep max of the following complex

2 touch & go squat cleans + 2 Split Jerks

Korey. #HDEF 

Monday, November 21, 2016

Tuesday 11-22-16

AMRAP 15 MIN
200 Meter Run
30 Wall Ball (30#/20#)
20 Deadlift (185#/130#)

Then…

3 ROUNDS NOT FOR TIME
5 Single arm DB Push press with 3 second eccentric  (athlete pics weight)
5 Strict Pull ups
5 Strict T2B
Everyone has their own reason for participating in Movember. Even our ladies can take a part! 



Sunday, November 20, 2016

Monday 11-21-16


“MARY”

AMRAP 20 MIN

5 HSPU's
10 Pistols
15 Pull ups

Joey Lynne Piatt. Born November 18, 2016 at 6:34am. 4lbs 4oz & 18.5" long. 

Friday, November 18, 2016

Saturday 11-19-16

"Angie"
For Time 
100 Pull ups 
100 Push ups 
100 Sit ups
100 Air Squats

Kylie.

Thursday, November 17, 2016

Friday 11-18-16


16.5
21-18-15-12-9-6-3
Thruster (95#/65#)
Bar Facing Burpee

A few days left to get in your application for our JUMPSTART program. Email coastrangecrossfit@gmail.com with your Name, age, weight, a full body picture, and 500 words or less on why you should be picked for our JUMPSTART program.