5 Signs That You Should Be Registering For The Lurong Living Challenge!!

MUST.TYPE.A.BUNCH.OF.RANDOM.STUFF.SO.YOU.DON'T.SEE.LIST.IN.PREVIEW.
OF.MY.CLICK.BAIT.ARTICLE.SO.YOU.ACTUALLY.CLICK.IT.AND.READ.SO.YOU.DON'T.
COME.AT.ME.SAYING.YOU.DIDN'T.KNOW.WHEN.YOU'RE.MAD.YOU.MISSED.OUT.

 

1) You want to eat better in 2016. 2) You want help doing so. 3) You would like others to help support you and hold you accountable. 4) You like a challenge. 5) You want to win prizes.

Simple as that! We have 13 signed up already and our goal is at least 20! The Challenge starts the 18th. You get to choose what nutrition plan you want to follow and what level you would like to do for the workouts. $45.00 Sign up here: 
https://challengeseries.lurongliving.com/resolution16/login?message=1002

After you sign up you need to IMMEDIATELY have me take your measurements and weight (before and after picture is optional). I leave Thursday morning so after that, you'll have to ask Vito.

QUICKFIT! We will be adding QuickFit classes at 11:30am and 7:00pm on M/W/F in addition to our current M/W/F 6am!

CFM Kicked Off New Year With Murph. What Happened After Will Shock You!!!

Thank you for your participation in Murph on Friday! What a great way to start to 2016!

This month, QuickFit memberships are now available! Current members may still join for free, however, as a stand alone membership is $79/month.

IN PREPARATION FOR THE OPEN, THURSDAY AND SUNDAY CLASSES WILL BE A LITTLE DIFFERENT FOR JANUARY AND FEBRUARY. Don't get me wrong, fitness is a year round thing and a lifetime journey. We don't try to get you "most fit" before the Open, but we would like to give you an opportunity to focus on the specific movements and types of workouts we tend to see in the Open each year.

What is the Open? http://games.crossfit.com/about-the-games/the-open

Thursdays: We will still have a short ROMWOD, but the first half of class will be gymnastics and other skill work for movements such as pull-ups, toes to bar, double-unders, handstand push-ups, muscle-ups, etc...

Sundays: Will still be pretty similar to how they are now (supersetting strength & skill then MetCon) but the MetCons will all be Open Workouts from previous years. YAYYYY!! The Open workouts serve as great benchmarks to measure improvement.

Top 9 Ways To Survive "Murph" and New Years Hours.

Thursday, December 31st NEW YEARS EVE - Gym closed at 2pm...
Friday, January 1st NEW YEARS DAY - Noon Class Only at 12:00pm "Murph"
Saturday normal (We no longer offer an 11am class on Saturday. Sorry to those who have been asking me. I was wondering why a few people were and I told you 11:00 is still a class but I guess not. I apologize for the miscommunication.)
Sunday normal.

Start thinking of your 2016 health and fitness related goals! I'll be starting to ask you what they are over the next week or so for our Goals Board in the office. My goal as a coach is to 1) help you with those goals 2) improve the gym's overall ability to perform strict pull-ups and 3) continue to improve the gym by learning, listening, and caring.

No Murph survival tips here. I'm messing around with some "Click Bait" headlines.

On behalf of our owners and coaches, thank you for all of the cards and gifts over the holidays. :) Your thoughtfulness means a lot!

Everything You Need To Know About Next Week! Dec 21-27th.

MONDAY, DECEMBER 21st: We will be heading over to see our friends at the Milpitas Food Pantry again to help out! Sign up sheet for carpooling will be on announcement board. We leave at 9:45am.

TUESDAY, DECEMBER 22nd: Milpitas Food Pantry again. Leave at 9:45am, done by 11am.

WEDNESDAY, DECEMBER 23rd: If you are still in town please join us at Dave and Busters in Milpitas for Happy Hour from 4:30 to 7pm. This is an invite for ALL MEMBERS. If you are reading this, that means YOU. Come hang out with people you don't get to see very often in the typical class hour you attend! It will be fun!

THURSDAY, DECEMBER 24th: CHRISTMAS EVE. "12 Days of Christmas" WOD at 9am. Gym open until 12. Please arrive no later than 11:15 if you are going to participate in Open Gym.

FRIDAY, DECEMBER 25th: CHRISTMAS DAY. CLOSED.

SATURDAY, DECEMBER 26th: ALL CLASSES ARE ON!!

SUNDAY, DECEMBER 27th: 9am CLASS STILL ON!

 

December 14th. Toys For Tots. QuickFit Starts Tomorrow.

Wow! That's a lot of new and unwrapped toys for Toys For Tots. You guys are awesome and extremely generous! Pick-up is on the 16th if you still want to give anything.

Have you noticed our new and improved site?! It is still under construction but please give us any feedback or let us know if you notice anything off or missing. Suggestions are ALWAYS welcome, of course.

Remember QuickFit starts tomorrow at 6am SHARP! Don't be late! I am setting my alarm for 4:45am right after I post this. …!!!

Speaking of posting things… a lot of members are still often asking questions in class and on our private Facebook page about items addressed in detail on the blog. Because of my other job in the evenings I can't post reminders on social media about the blog so I understand that you don't think to look every night, especially since you could find the WOD on WODIFY and go about your day. I think I just may do one post a week instead with general information or as things come up. Tomorrow (Monday only) for every person who comments below, "Lindsey, I read the blog." I will do a strict HSPU. I need to work on them - help me out.

Oh, and if you see Edyta, give her a high-five for getting her first and second rope climb ever today during Sunday Funday!!

WOD

RX- 5 rounds for time

20 Strict Ring Dips
14 Thruster 135/95

December 11th - Hero WOD

What are Hero WODs? We have seen a few of them come up a little more frequently in the programming lately. Most of you are aware that Hero WODs are workouts in which we honor fallen Heroes. Coach will always read to the class about that person. And then we tackle what is often a longer duration, possibly higher repetition workout.

I have had many discussions with people about Hero WODs. A lot of the time this discussion involves scaling and modifying. Is it okay to NOT scale or modify a HERO WOD like we normally would even if it takes 30+ minutes in an attempt to pay tribute? My answer would be, "It depends." It's not like we are doing HERO WODs all of the time. There is nothing wrong with an occasional long grinder. But what are the movements, and how many reps are you doing? Are you conditioned and prepared to handle the volume a Hero WOD requires? These are a few things I think about when I make suggestions for athletes when they ask if they should scale or go for it. Normally, I wouldn't recommend an athlete spend a ridiculous amount of time (especially past the class hour) to complete a Hero WOD but I think an OCCASIONAL long "Tribute" or assessment to measure improvement is acceptable. Let's look at tomorrow. "Luke" is going to take a while, yes. But the running in our programming the last few weeks has you more than ready to handle not even 2 miles of running. There are a lot of movements but the rep count really isn't that high for any of them. This is not a Hero WOD I would be too worried about.

For more insight on Hero WODs and other concerns about them please read this piece by one of my favorite bloggers:
http://breakingmuscle.com/functional-fitness/the-proper-way-to-do-a-hero-wod-and-honor-the-fallen

 

Dec 11th WOD "Luke"

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

RX
For time:

400m run
15 Clean and Jerks 155/105
400m run
30 toes-to-bars
400m run
45 wall-ball shots 20/14
400m run
45 KB Swings 53/35
400m run
30 ring dips
400m run
15 Lunge Steps 
400m run

DEC 4th WOD. Weekend Hours. CF Invitational.

FRIDAY: If you would like to help us prepare for the Masquerade, there will be a group meeting at the box Friday at 6pm to help Set-Up. I hear there will be food provided!

SATURDAY: Classes will be canceled due to the fact that the gym will be set up for the party. Our good friend Chris Robertson over at One World in Union City has welcomed us into his box for their super fun Saturday class at 9am. A lot of you have been there before and know Chris. It will be a good time! I'll be there! A big, super solid breakfast after in preparation for the big evening, perhaps?!

And, of course, the CrossFit Milpitas party at 6pm! Do you have your mask?!

SUNDAY: 9 am coached class canceled. However, I will be at the gym at 9am at the latest as part of clean-up, so the box will be open. We have a few people who have signed up to help, so if you want to join come on in!

I will have the CrossFit Invitational playing up on the TV during clean-up. If you want to watch from the comfort of your home it will be on at 7am (or just watching online when you can). The  CrossFit Invitational is a two-hour competition will test the GPP and teamwork of the fittest athletes from the United States, Europe, Canada, Australia and New Zealand.

EVERYTHING YOU NEED TO KNOW ABOUT THE CROSSFIT INVITATIONAL AND HOW TO WATCH IT.

Dec 4th WOD:

Split Jerk
5-5-5-5-5

    DEC 3rd WOD. Holiday Party! Milpitas QuickFit!

    Remember our CrossFit Milpitas holiday party is this Saturday at 6pm! Potluck. Dress is casual but feel free to dress up if you would like! Masks for the Masquerade are highly encouraged. 

    On Monday, December 14th, CrossFit Milpitas will begin MILPITAS QUICKFIT CLASSES.

     

    This is an additional class and program that will be available at our location. It will be open to CFM members with no additional charge to their current unlimited membership. Class will be at 6am on Mondays, Wednesdays, and Fridays. Class is also available to non-members FOR FREE for the remainder of December, SO TELL A FRIEND!

    WOD:
    Active recovery/mobility class/ROMWOD.

    DEC 2nd WOD. Toys For Tots. NOV PR Board.

    We had a really great November at CFM despite the PR board looking a little empty. We didn't test benchmarks as much as the previous month, but there were many highlights. Attendance in the morning classes has been SOLID despite the temperature. So badass!

    The TOYS FOR TOTS box will still be here for a few more weeks. So far you all have been extremely generous bringing in new, unwrapped toys for children during the holidays.
     

    RX- For time

    30 Dips
    30 SMDLHP 75/55
    30 HSPU
    30 P. Snatch
    30 Burpee
    30 Pullup
    30 Thruster

    NOV 26TH WOD. Featured Member RAHUL MALIK!!

    rahul3.png

    Name:  Rahul Malik

    Occupation/Major:  Computer Software Engineer
    Favorite Movement/WOD:     Rowing and Squats
    Least Favorite Movement/WOD:    Wallballs
    Please tell us a little about yourself:
    I am married and I am software engineer by profession. I love exploring nature and always ready for new adventures. I love hiking and I usually try to go for it frequently. I love swimming though I have stopped now :).

    When and why did you join CrossFit Milpitas?
    I joined CFM an year ago because I wanted to loose lbs, stay healthy and to gain strength.

    What sort of changes have you seen or experienced since starting CrossFit?
    I have lost 45lbs since I have joined CFM, I can feel more energetic and I can run and lift more weights than before. 

    Do you participate in any other activities or hobbies outside of CF?
    Sometimes I go to Bikram yoga and hiking on weekends.

    Please share with us any favorite CrossFit/CF Milpitas moments:
    The coaches are very helpful and created a very friendly and motivating atmosphere. I participated in the event “Big Girls Don’t Cry” and it was really a great fun to be a part!!

    Any advice for people just getting started or new to CrossFit?
    I would like to refer CFM to every person who wants to be healthy and gain strength. In the beginning, exercises may be painful but NEVER GIVE UP and STAY CONSISTENT! You will definitely feel stronger!!

    WOD (9am only)

    Nov 23rd. Shirt Order Ends TODAY! Jigsaw Review!

    This is the LAST DAY to order shirts and hoodies!!! www.kotisdesign.com/crossfit_milpitas

     Congratulations to Katy, Karina, Katie, Monique, Ravi, and Ian for their performance and representation of CrossFit Milpitas at the Jigsaw Throwdown. As many of you know, KVB and Momo, took 1st for the second year in a row! It was nice to see Karina and Katy together again having so much fun. Ravi and Ian are always putting in hard work at the gym, too, so it was awesome to see them pair up and showcase their athleticism.

    Also, the support was AMAZING! So many of you came out to cheer these guys on and I hope you know how much that means. I will be posting the pictures Coach Vito took when I get a hold of them.

    IF YOU ARE VOLUNTEERING TOMORROW please meet at the gym at 9:30. If you have a CFM shirt, we encourage you to wear it!

    Rx: AMRAP 20
    10 Cleans 95/65
    10 Ring Dips
     

    NOV 18th WOD. And Soda Warning Label Rally.

    There is an upcoming event with Coach Glassman and the rally to support the Soda Warning Label bill that I will be attending Thursday November 19th in Walnut Creek at CrossFit Walnut Creek at 6pm.

    There will be food and drinks provided and a commemorative 'California Invasion' shirt for all.
    It is a great way for our community to come together for a big cause and to have some fun.

    We will talk briefly about the Rally in class the next few days, but if you would like more information about the movement please see below:
    https://www.facebook.com/crossfit/videos/10153074534437676/?pnref=story
    http://crushbigsoda.com/

    Muscle-up Review

    2 RFT:
    10 Front Squats 205/145
    10 Burpee Muscle-up