Both Rose and Margaret took and passed the CrossFit Level 2 Course last weekend. It’s an intensive coaching course that challenges coaches to get out of their comfort zone to learn new tactics and grow as coaches. At the end of day 2 there’s a test and both of our ladies passed!!
Come join us to celebrate Coach Russell’s time with us as he heads off to start the journey of opening his own CrossFit affiliate.
The Open is over! My legs are still sore. Congrats to everyone who participated this year and congrats to our top athletes this year. Who’s in next year? Let us know in comments.
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.”
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!
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 our upcoming new spring schedule with added CrossFit and QuickFit classes. Starts 4-1-2019.
Are you an experienced CrossFit Coach? Looking to join a great team and great community? We’re hiring for both full-time and part-time trainer positions. Coach group classes, private sessions, and nutrition consultations. Send your resume and cover letter to email@example.com.
Hey Everyone!! Just a reminder that Dr. Michael will be doing his mobility session Thursdays at 8:30AM. Hope to see you all there!
Saturday 9a - 10a
Cary and Evelyn's Baby WOD
Come celebrate the newest addition to the Wong Family with a partner workout.
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.
Time and Place TBD
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.
*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
We've been following Warm up and Workout for a few months now and it's fitness testing time! November will be stuffed with tests to measure progress. We will see these tests again in 4-6 months. Make sure to check out the chart in the gym to see where you stack up!
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:
Sign up soon so you can get familiar with the challenge page, get your measurements done, and ask questions.
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:
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.
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.
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.
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.
Some of you are upset. I get it. You paid a lot of money. The judging was questionable. The event did not run smooth at all and there were some huge malfunctions. Some of you have had experiences similar to this at a few other local competitions. I am not saying you don't have any right to be mad, because you do. In fact, I would say this past weekend was the most disastrous competition I've experienced to date. I would, however, ask that you consider the following:
EVENT ORGANIZATION, LARGE PRIZE MONEY, BIG CLAIMS:
This isn't ESPN, folks. We've got CrossFit owners and coaches trying to run events with multiple divisions, heats, and sites. I think it's safe to say that they are doing the best they can and trying to learn. With the exception of running late and the big scoring disaster, I think they actually did a pretty great job. I know I couldn't imagine all of the work that went into making this event happen.
Do I think they were in over their head? Maybe. Were they not prepared to handle the LARGE amount of athletes they let into this competition? Maybe. The idea of a large competition with six different divisions and 400+ athletes in one day sounded terrible from the start. No one wants to be competing from 7am to 5pm (and by competing I mean mostly sitting around for hours wondering when you go because heats are running late).
Yes, there was a lot of money on the line and this comp made huge claims about live streaming and growing this event, bragging about how they would remain on time. Sad to say, but you almost have to expect MOST local competitions to run into some management issues. Not an excuse, just saying. Like I said, besides those two major issues, the competition had some pretty good potential. They obviously didn't anticipate and plan to run late... or for someone to mess up the scoring so maybe cut them some slack!
This is not an issue unique to this particular comp, other local comps, or even the sport of CrossFit. I really want to emphasize that I am not making excuses for them but think about this...
It is SO easy to look at someone else across the room or online and say "NO REP" to yourself or the person next to you. You're confident in your knowledge of movement standards, and the ability to see movement. That is a good thing! Some of you are so confident that you wouldn't even hesitate to tell that person right then and there as it was happening. Not because you're an asshole, but because that's what we do! Hold each other accountable to move well. Right?
Well, believe it or not, this is NOT easy for a lot of people. THESE JUDGES ARE VOLUNTEERS. THEY ARE POTENTIALLY NEW TO CROSSFIT. They are not CrossFit coaches. Even if they aren't new, they may not be confident enough to no rep someone (assuming they are comfortable with movement standards). It is harder than you may think! You see someone giving it their all in a high-pressured situation, they are moving fast, they are highly emotional, it is loud and the fear of stopping them and starting an argument with an athlete might be their worst nightmare. Should comp review the movements with their judges? OF COURSE. They probably did! That doesn't make someone Adrian Bozman Head CrossFit Judge over night!
OTHER ATHLETES "CHEATING" AND NOT HITTING MOVEMENT STANDARDS:
"Look at that athlete! They aren't squatting low enough!" You are very right. They are not even close. From my experience with coaching... most of these people are not INTENTIONALLY trying to cut reps short. They do it for multiple reasons such as, physical limitations, lack of body awareness, lack of strength, lack of mobility, lack of accountability, or they are a work in progress (WE ALL ARE). This is not the CrossFit Games. Many of our own athletes here at CFM are still working on their ability to perform bodyweight movements through a full range of motion. Does that make me a shitty coach or them a shitty athlete? I hope not! Does that mean they shouldn't be allowed to sign up for a scaled competition for fun? You can answer that yourself but let me just say that I would have no repped a lot of OUR athletes during this comp. ;) It does not come easy to some. We are all on a journey trying to be better. I think it's safe to say MOST people are not trying to cheat.
WHAT YOU CAN DO:
Represent yourself and your gym by moving well and not reacting negatively toward other athletes and the judges. Hold yourself to a high standard.
Ask you coach before you do a competition and see whether it is new or reputable.
Worried about what other people are doing and things out of your control? Not worth it. Worry about yourself! You hear successful Games athletes say that all of the time in interviews. Stick to YOUR plan. You want to come out on top at a competition and in life? Work twice as hard as those around you, and move twice as well.