On-Ramp!

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Coach Rose is taking Jenna through her on-ramp sessions. This is Jenna attempting a front squat. She has found a pretty solid position for her first few attempts. On-ramp is a 5 session program designed to give our new athletes a solid foundation of important movements and positions before graduating to group coaching.

If you know someone looking to get in shape for the summer, have them sign-up for a free intro to come check out the gym!

I Don't Have Enough Time to Workout

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Work, family, house projects, social commitments. Life gets busy. Sometimes you find yourself saying, “I don’t have enough time to workout.” I understand how that can feel. Even with working in gym environment almost daily, I can fall into this trap. And it’s just that, a trap.

Quoting an article from Harvard Business Review:

“What we really mean when we say we don’t have time for an activity is that we don’t consider it a priority given the time we have available.

This is why the research illuminating the cognitive benefits of exercise is so compelling. Exercise enables us to soak in more information, work more efficiently, and be more productive.

And yet many of us continue to perceive it as a luxury; an activity we’d like to do if only we had more time.”

The article is great reminder of the scientific benefits working out supports. Simply put, when you workout your brain functions better allowing you to be more productive with your time. Being more ultimately allows you to have more time. To me, working out is like brushing & flossing your teeth, it’s not a luxury, it just needs to get done.

Check out “Regular Exercise is Part of Your Job.”

What is a No Sweat Intro

We have reworked our entire intake program to introduce new people to CrossFit Milpitas. Step 1 is the No Sweat Intro. This is 20 min appointment geared to tailor a program to help people reach their fitness and health goals. The next step can branch off in a few directions. Either with one on one training, our on ramp program, or group coaching. It all starts with the No Sweat Intro. Please share our No Sweat Intro scheduling link with a friend!

But I only PR'd by 2 seconds

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Over your CrossFit career you will hit many PR’s (personal records). When you first start there’s a glorious period of 6 months to a year where most PR’s you do hit show some major contrast. My first PR on a deadlift was 85lbs and within a month! Then another 45lbs jump 3 months later. The jumps in weight started to drop off and so did the timeframe in which they happen. Now at 40 years old and 15+ years of deadlifting, I shoot to match my current PR or go up by couple pounds. No more 85lbs jumps.

It seems obvious, but still I hear veteran CrossFitters gripe about “small” PR’s all the time. “But I only PR’d by 2 seconds, it’s not that big of a difference.” Fix your expectations! Be realistic with your current ability and understand a lot of those “massive” PR’s in the beginning were mostly from learning and finding better positions. Once your technique and organic make up are both humming in the right direction for years, large contrast in PR’s will no longer be a thing. For example, olympic level weightlifters work 4 years on 2 lifts and are ecstatic with gaining a few kilos. The 2 second Fran PR at 10 years into CrossFit deserves just as big a celebration as the 5 minute PR 6 months in. So when you hit that PR, when it’s the best you’ve ever done that task in your entire life, regardless of degree of improvement, RING THAT BELL and feel great!

What do you most want to PR next?? Post your goal in comments.

Check out the CFM online store!!

CFM Proudly presents men's shirts and women's tanks with a design hand drawn by your fellow athlete Harvey Martinez. Thanks so much for the great work, your design is STELLAR, and we will all wear it with pride!!   The  SHOP  is now OPEN!! We needed at least 5 orders of bags to have these available and I know we had around 6-8 peeps that wanted one, now is the time! Don't forget, I also have samples of BOTH BAGS at the gym so you can check if all your gear (protein, jump rope, belt, shoes, wrist wraps, long socks, short socks, 2 extra matching WOD FITs, tape, food) and anything else you lug around in the "gym bag" you currently have :)  The KING KONG are SUPER DURABLE, very SPACIOUS come in a variety of colors and with a CFM Patch (available separately at the box). Remember that the shop is only open for a LIMITED TIME so get your orders in NOW! Everything will be available for pick-up at box once the orders are in and shipped. We also are right next door to a shipping/receiving business if anyone wants to purchase, we can figure out payment details later.

CFM Proudly presents men's shirts and women's tanks with a design hand drawn by your fellow athlete Harvey Martinez. Thanks so much for the great work, your design is STELLAR, and we will all wear it with pride!!

The SHOP is now OPEN!! We needed at least 5 orders of bags to have these available and I know we had around 6-8 peeps that wanted one, now is the time! Don't forget, I also have samples of BOTH BAGS at the gym so you can check if all your gear (protein, jump rope, belt, shoes, wrist wraps, long socks, short socks, 2 extra matching WOD FITs, tape, food) and anything else you lug around in the "gym bag" you currently have :)

The KING KONG are SUPER DURABLE, very SPACIOUS come in a variety of colors and with a CFM Patch (available separately at the box). Remember that the shop is only open for a LIMITED TIME so get your orders in NOW! Everything will be available for pick-up at box once the orders are in and shipped. We also are right next door to a shipping/receiving business if anyone wants to purchase, we can figure out payment details later.

April Events!

 

April 10
Saturday 9a - 10a
Cary and Evelyn's Baby WOD
Come celebrate the newest addition to the Wong Family with a partner workout.

April 22
Saturday 11a - 130p
Yoga Workshop with Ritu & Ian
Mobility and mental toughness! Both will help with your CrossFit and life in general. Don't miss this awesome workshop. $25 - members / $40 - non-members. Cash only day of event.

April 29
Time and Place TBD
Farewell BBQ
Saying goodbye to a few LONG-time (but still very young in age) members. Come celebrate with food and games at a local park to be announced soon.
 

Important Dates

*Gym Closed For CrossFit Flexibility Course 8am - 5pm Monday, 2/27
CrossFit will be doing a dry run of a new flexibility course at gym. We WILL be open for the 6am QuickFit and 630am class in the morning. Also open for the 6p and 7p class. 

*Open Announcement Watch Party
Every Thursday @ 5pm
2/23, 3/2, 3,9, 3/16, 3/23

*End of Open BBQ
Saturday 3/25 after Open Workout


 

LuRong Nutrition Challenge Comes Back to CFM

Want to eat well, but need some guidance and accountability? Maybe a support system and some motivation from tracking, progress, points and prizes. Well, you should sign up for the nutrition challenge! Here are some more reasons why:

https://challengeseries.lurongliving.com/champ16/page/why-join-the-challenge

Sign up soon so you can get familiar with the challenge page, get your measurements done, and ask questions.

Lift Up Autism at CrossFit Milpitas

WHAT IS LIFT UP AUTISM?

On Saturday September 10th, CrossFit Milpitas will be participating in Lift Up Autism again! We are asking that our members #Give5Minutes that day with running heats starting at 9am. All you have to do is respond to the event so we know how many people to expect. You can do that here:

http://crossfitmilpitas-liftupautism.eventbrite.com

When you sign up, you can simply 1) Let us know you are coming (no donation required!) 2) RSVP and donate $10 to the Autism Tree Project or 3) Buy a T-shirt for $35 (10 of which goes to the same foundation). If you want to receive your shirt BEFORE the event so you can wear it during the workout you must order before 8/28.

THIS EVENT IS OPEN TO NON-CFM MEMBERS!

More about Lift Up Autism

Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This "competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

 

CF Milpitas Featured Member: Vidhatri Subramanya!

Name: Vidhatri Subramanya

Occupation/Major: Software Engineer

Favorite Movement/WOD:  back & front squats, cleans

Least Favorite Movement/WOD: snatch

When and why did you join CrossFit Milpitas?

I joined CFM in the fall of 2015. Although I was able to successfully hike up to the top of half dome, I realized how unprepared I was, in terms of body strength, endurance and confidence.

Though I was going to a traditional gym, I realized I needed to change my fitness routine and decided to try CrossFit. Few days after the hike, I spoke with Vito and immediately joined CFM.

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What sort of changes have you seen or experienced since starting CrossFit? 

I’m definitely stronger and faster compared to a year before. I have become more disciplined and dislike missing WODs. I’m able to move out of my comfort zone and learn new WODs/skills at CFM. ROMWODs helped me with my flexibility and my ability to recover faster.

Do you participate in any other activities or hobbies outside of CF?

I love hiking, my default trail is Mission Peak. I do enjoy Yoga and Pilates occasionally.

I like to travel and explore new places. During my free time, I also volunteer to teach young minds about computer science and technology. 

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Please share with us any favorite CrossFit/CF Milpitas moments: 

Anytime I get a PR or get a movement/form right (which is really hard for me!).

Thanks to the direction/motivation from the coaches and the company of some amazing friends, it’s fun working out at CFM.

Any advice for people just getting started or new to CrossFit?

First few weeks are gonna be hard, scale down if need be, but be regular. Understand and listen to what your coaches got to say. Follow your sport, have your own CrossFit idol, let ’em inspire you.

Thanks,

Vidhatri