6/9/2012 CrossFit For Hope - Sign up at the front desk to partcipate in this WOD. You can also contribute on behalf of those who have registered online- Coach Joey, Caty Cortez, Priyesh Patel.

6/23/2012 NLI Summer Series III- Come out and support TEAM UTC.

June /July 2012 UTC Kids Summer Day Camp -CrossFit & Brazilian Jiu Jitsu for kids – Ages 6 to 13- MORE INFO TO TBA

How is your training going? Are you seeing gains in the lifts we do? Are you feeling stronger, less fatigued, more energized? Are you able to recover from a workout and get back at it the next day pain- and soreness-free?The programming at a CrossFit is designed to be taxing, difficult, and maybe leave you laying on your back when the WOD is over, however, the most benefits of this high intensity trianing will be seen if you follow ALL the programming suggestions. This includes rest days, actively RECOVERING and diet. Here is a great article on the importance of recovery vs. rest. Remember that rolling out before AND after a WOD has great benefits on your muscles as seen here. Using proper form on all movements is also key to achieving your goals in the gym as well as keeping you injury free. If you ever have any questions about warm-ups, stretches, diet, form or technique on anything, don’t hesitate to ask a coach, that’s what they are there for!

“my recent run in with the buddhist monk!”

I have always been intrigued of the Buddhist monk and history and the life of the founding father Siddhartha Gautama. The way he gave up his Royal position to venture into his spiritual quest. Anyway, My run in with this gentleman the other day reminded me how important it is to meditate. I use to practice it for about a year and let me tell you it was the balance I was missing not only mentally but physically as well. That was the year I actually won a gold medal in the Pan Americans…..just saying!

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.

Work out of the day

Back squat: 5×5

then,

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
5 Ring dips
15 Squats

6/9/2012 CrossFit For Hope - Sign up at the front desk to partcipate in this WOD. You can also contribute on behalf of those who have registered online- Coach Joey, Caty Cortez, Priyesh Patel.

6/23/2012 NLI Summer Series III- Come out and support TEAM UTC.

June /July 2012 UTC Kids Summer Day Camp -CrossFit & Brazilian Jiu Jitsu for kids – Ages 6 to 13- MORE INFO TO TBA

STOP BY THE PALEO CAFE AND ENJOY A MEENUT BUTTER & BANANA SANDWICH OR A NUTTY DOUBLE UNDER SMOOTHIE!!

UTC will be hosting this event to support this great cause. Please visit hope.crossfit.com for more information. Once you have registered under UTC crossfit, sign your name on the clipboard at the front desk so that we may get a head count. Friends and family are welcome! UTC is on the leaderboard for $80…lets show the world how we represent.  Sign up under Affiliate: UTC CROSSFIT.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

YOU DONT KNOW SQUAT? YOU BETTER!

You want overall athletic performance?  The Squat will improve everything you do in Crossfit and in life!  I always start my foundation classes by saying “the squat is the staple movement in everything you will do in the box.”  If you are a beginner you will immediately notice overall strength from all the variations of squats that we do, even with no or light weight. For the advance population, you will need a squat program!  Generally you should be squatting twice a week. If you haven’t noticed I’ve  saturated myself in a very brutal squat program that derived in Russia and there has been alot of interest from members about doing it. You have probably seen my spread sheets hanging around the gym somewhere. Some of you had decided to take it upon yourself to make copies and follow the program. Well, good intention but bad decision! 

Unfortunately the program is ONLY designed for the advanced athlete that has a back squat of at least 300 lbs. (NO less.)  All programs are not treated equal. I have other programs for the less advanced athlete as well. So what you need to do is come to me before starting a strength program and I will help you and lead you in the right direction at YOUR LEVEL. You are more than welcome to spend extra time in the gym to work on it. I just need to know who,when and what you want.  SO MY MESSAGE TO YOU IS TO SQUAT FOR OVERALL STRENGTH AND TECHNIQUE AND COMMUNICATE WITH ME FOR OTHER PROGRAMS. “LETS GO”      -COACH TONY

HERE IS A GREAT DEMO OF TODAYS WOD

Wod:

3 rounds
50 Double unders
40 Sit ups
30 Med ball cleans 20/15
20 Pull ups
10 Hspu

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Wod

Overhead Squat  3-3-3-3-3

Wallballs  20/15
20-15-10-5  reps
Run 200m after every set of wallballs.

Practice : Gymnastics

Wod:
“Jazay”
3 rounds
5 Hspu
21 Squat Cleans 95/65
12 Double unders

festivusgames.com

The Festivus Games bring together novice and intermediate athletes from across the country to compete in a 1 day event, all on the same day. Individual champions will be crowned from each participating box and a national champ as well. You can count on a feat of strength for sure!

California

Where: CrossFit Counter Culture, 318 North El Camino Real, Suite B, Encinitas, CA 92024
Registration: http://festivus-counterculture.eventbrite.com/

Where: CrossFit Lifeworx, 14388 Union Ave, San Jose, CA 95124
Registration: http://festivus-lifeworx.eventbrite.com/

*Crossfit Hope June 9. Sign up under UTC Crossfit NOW!     www. hope.crossfit.com

“SORRY BRO’ YOUR  BROKEN!”

A)  Deadlift
5-5-3-3-3

B)  15 minute AMRAP
3 DL (80% of heaviest lift in Part A)
3 K2E
30 DU’s
6 DL
6 K2E
60 DU’s

1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve. 
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. 
4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way….) 
7. Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential. 
9. Lack of a proper warm-up/cool down.  Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.  
10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.