Community Archive


1) Recovery is just as important to obtaining results as is training, if not more. If you don’t recovery properly, you will not be able to adapt and push hard and fast in your future workouts. Your rate of adaptation will diminish in all areas. Recovery means resting, having the right nutrition to rebuild your body, and maintaining your body through self myofascial release (rolling out) and stretching. The WODs are fun and I don’t like missing any, but checking the ego at the door in order to keep long term goals on track is part of the path towards success. If you’re not recovering fast enough to support max efforts during the WODs, come talk to our coaching staff to find out what you need to do.

2) Hydration basics: Intake AT LEAST half your body weight in ounces of water and add 10-20oz more h2o for every 1 hour of exercise. (Ex: 150lbs = 75oz + ~15oz for 1 hour of workout = 90oz)
3) The mind, body, and spirit are all connected and can feed or detract from each other. Get them all on the same path, working towards the same goals, to help you obtain the greatest performance as possible. Your abilities will vary day to day, but you always have control over your effort.

4) An alternative to buying organic food from supermarkets ($$) is to visit your local farmers market. Check one out, talk to the growers, and you’ll find plenty of more affordable, fresher, more nutritional, and tastier options than you will from the big chains. Much thanks to Carol and Marvin for bringing in and sharing their vegetables that they grew in their own organic garden!

For time:
10k run (Compare to 6/6/11 or 6/8/11)

082511 10k Run


I could not be happier with the performances given by our athletes at the San Jose Rock ‘N’ Roll 1/2 Marathon this weekend. Not only did all of our participating athletes complete the run, they all did it to the best of their abilities, and left the race with positive mind sets. You can’t pay for that kind of stuff, it can only be gained through hard won experience. Whatever they do for the rest of their lives, they can look back and know that they are capable of completing 13.1 miles.

Throughout the race, many runners asked me why I was running with the 35lb kettlebell, and most of the time, I simply told them that it was because I didn’t know if I could do it. The long answer is that I was motivated by our athletes. Our athletes put themselves on the line day in and day out through some of the hardest workouts they’ve ever done in their entire lives. To take on a challenge like a 1/2 marathon, especially when we as CrossFitters, do not specifically train for long endurance runs, is really inspiring to me.

I’ve never ran a 1/2 marathon before, but I knew with the CrossFit experience, that I would be okay with it. I was really not sure at all if I could do the whole run with the kettlebell (I previously ran the 10k Wharf to Wharf run with the kettlebell, and that was already a huge challenge by itself). Like the athletes, I knew that some of them were thinking that they were not sure themselves whether they would be able to finish the 1/2, but they stepped up to the challenge regardless and understood that half the battle was just showing up. I wanted to share that same experience with them of going into the unknown. Many of the athletes never get to see me struggle as I do the WODs before or after classes, but yesterday, I think they got a glimpse to see me struggle big time as my lower body started to spaz out after mile 9. One mental note that stayed with me throughout the race was thinking of my late aunt. She had carried my family’s burdens throughout her life, so it helped me keep things in perspective about carrying the kettlebell.

Like anyone else, I struggle, I hit walls and have breakdowns, it’s just that I’ve had the opportunity to train a bit longer than some of you. I congratulate our athletes on a great accomplishment and more cheers to those who PR’d as well.

Huy = 2:29:39
Tony = 1:59:05
Stephanie = 2:22:02
Chryl = 3:16:51
Vannessa = 2:54:40
Trung = 2:54:39
Helen C. = 2:18:47
Hoa = 2:10:31
Eric = 2:44:46
Jenny = 2:48:54
Cat = 2:46:50
Tim = 2:15:12
Carla = 2:40:43
Luat = 2:40:49
Nam = 2:05:42
Bao = 2:08:40
Annie = 1:56:17
Trac = 2:48:34

On Site Support: Long, Susan, Erik, LuLu, Gloria, Annie’s Sister, Linhzy, Alex, Shawn, Carla and Nam’s Mom, Tri, Taty. Thank you to you and all our off site supporters very much!

Click here for the pictures.

With the San Jose Rock ‘n Roll 1/2 marathon approaching, it’s not only important to get the athletes as physically prepared as possible, but also as mentally prepared as well.

It’s still going to take some time to get the athlete’s conditioned for a full 26.2 mile marathon, but I really have no doubt that it is within their reach. Many CrossFitters can compete in marathons, ultra marathons, and triathlons (Go K1!), but how many endurance athletes would be able to hold their own in a CrossFit workout?

As our training ramps up, nutrition, rest, and recovery become even more important. Give your immune system the best opportunity succeed and give it your best in this month’s Paleo Challenge.

For time:
2.5k run
50 squats
50 push ups
50 split jump lunges
50 push ups
50 squats
2.5k run

Click on the comments section to see the results.