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CrossFit of Fremont
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Chyna is out of town until Monday. I was suppose to cover her sessions tonight. I was even scheduled to leave work at 4:30 to make sure I made it on time. Unfortunately, I arrested two peeps at 4:10. I was report writing and closing out the case until 8pm.... Continue reading
Posted 2 days ago at CrossFit of Fremont
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Ever notice those bands Chyna and I are wearing all the time? The bands are recovery wearables from Whoop. They track your daily strain, recovery, and sleep. The more you wear and enter your data, the more the Whoop gets to know you. I've been wearing mine since July 6th.... Continue reading
Posted 3 days ago at CrossFit of Fremont
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One day into the One Hour Row Challenge, and already two peeps getting after it! David Haidari/13,516m: "Thanks for the workout idea, it was just what I needed to get back in the gym after 2 weeks.The first 20min was decent, was aiming for around 5k....the next 20min was ugly,... Continue reading
Posted 4 days ago at CrossFit of Fremont
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Every now and then, Misfit programming throws an hour long "cardio" session at their athletes. You choice. Row, Run, Bike, or Ski Erg for an HOUR STRAIGHT. On Sunday I did an hour on the Assault bike while watching the first half of the Raider game. Not pleasant at all,... Continue reading
Posted 5 days ago at CrossFit of Fremont
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The fires in the north bay have been devastating. You can help relief efforts by donating to the Red Cross. ********************************************************************************* WORKOUT 10/16/2017 LEVEL ONE Week #2 of 5x3 2 reps Hang Power Snatch on the minute for 10 minutes *Increase weight after 5 minutes Then.... Climb the ladder for... Continue reading
Posted 6 days ago at CrossFit of Fremont
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This kid has made the blog twice this month, but you gotta love it when someone hits their first muscle-up. Great job Ty! ********************************************************************************* Hey all, there have been a lot of warnings about staying inside or not doing strenuous work while the air is contaminated with particles from the... Continue reading
Posted Oct 12, 2017 at CrossFit of Fremont
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************************************************************************************** WORKOUT 10/12/2017 LEVEL ONE 5x3 Front Squat (lift every 2:00) Then.... Complete as many rounds as possible in 14 minutes of: 8 Front Squats (65-70% of 5x3) 8 Pull-ups 16 Lateral Bar Jumps 200m run LEVEL TWO 2 reps Back Squat on the minute for 10 minutes *Increase weight... Continue reading
Posted Oct 11, 2017 at CrossFit of Fremont
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When someone disappears before the sesh takes a group selfie. Where you at Jessica??? ********************************************************************************** WORKOUT 10/10/2017 LEVEL ONE 5x3 Push Jerk (lift every 2:00) Then... Complete the following for time: BUY IN: Calorie Row (M:50/W:40) 20/15/10/5 reps of: Dumbbell Push Press (pick weight) Abmat Sit-up *13 minute time cap.... Continue reading
Posted Oct 9, 2017 at CrossFit of Fremont
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At CrossFit of Fremont, we are constantly telling you how important it is to be strong. We make increasing strength the most important part of our programming. Over the eleven years I have owned a CrossFit gym, I have seen first hand that everything you do in life is easier... Continue reading
Posted Oct 8, 2017 at CrossFit of Fremont
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************************************************************************************ WORKOUT 10/6/2017 LEVEL ONE 3 reps Hang Clean every 90 seconds for 8 sets *Increase weight after 4 sets. No dumping bar between reps. Complete as many rounds as possible in 12 minutes of: 6 Dumbbell Hang Squat Cleans 100' Farmers Carry 8 Burpees 50'x4 Shuttle Run *One head... Continue reading
Posted Oct 5, 2017 at CrossFit of Fremont
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October is Breast Cancer Awareness Month. Union City officers are showing support for breast cancer awareness by wearing pink patches all month. Want to get your own UCPD pink patch? They cost only $10 and proceeds from patch sales go to funding breast cancer research. If you are interested in... Continue reading
Posted Oct 4, 2017 at CrossFit of Fremont
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Imagine opening up your email one morning and realizing you aren't going to richer by 6 figures........ ******************************************************************************* WORKOUT 10/4/2017 LEVEL ONE Establish a 5 Rep Max Back Squat Then.... Complete as many rounds as possible in 11 minutes of: 12 Thrusters (M:45#/W:35#) 36 Double Unders :30 Rest LEVEL TWO... Continue reading
Posted Oct 3, 2017 at CrossFit of Fremont
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That feeling you get when you missed the 5th rep of a 5 rep max.....for the 4th time in a row. Some days, it's just not meant to be. ********************************************************************************* WORKOUT 10/3/2017 LEVEL ONE Establish a 5 Rep Max Sumo Deadlift Then.... Complete 3 rounds for time of: 1:00 Max... Continue reading
Posted Oct 2, 2017 at CrossFit of Fremont
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******************************************************************************** WORKOUT 10/2/2017 LEVEL ONE Week #2 of 5 Rep Max Establish a 5 Rep Max Push Press Then.... Complete 15/12/9/6/3 reps for time of: Toes to Bar Push-ups *BUY OUT: 1000m Row. 13 minute time cap. LEVEL TWO Week #4 Random Strength 2x10 Deadlift 3x5 Deadlift (Add 20#-50#) Then....... Continue reading
Posted Oct 1, 2017 at CrossFit of Fremont
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********************************************************************************** WORKOUT 9/29/2017 LEVEL ONE 1 Power Snatch + 1 Hang Power Snatch every 90 seconds for 8 sets *Increase weight after 4 sets Then.... Complete the following for time: 30 Alternating One Arm Dumbbell Snatches (pick weight) 60 Double Unders 200m Run 20 Alternating One Arm Dumbbell Snatches 40... Continue reading
Posted Sep 28, 2017 at CrossFit of Fremont
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You can’t avoid getting old. The sun rises and sets day in and day out. Father Time is a cruel old man. We are all dying a little everyday. You can slow down the aging effect by exercising, eating right, drinking lots of water, and getting plenty of sleep. There... Continue reading
Posted Sep 27, 2017 at CrossFit of Fremont
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*********************************************************************************** WORKOUT 9/27/2017 LEVEL ONE Establish a 5 Rep Max Deadlift Then.... Complete as many rounds as possible in 14 minutes of: 50' Bear Crawl 14 Ball Slams (pick weight) 7 Pull-ups :30 Rest LEVEL TWO 3x5 Back Squat (moderate weight) 3x3 Back Squat (add 5#-20#) Then.... One cycle is... Continue reading
Posted Sep 26, 2017 at CrossFit of Fremont
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There is a simple recipe to get better at CrossFit. You just need to get comfortable being uncomfortable. Look around you when you start your workout. Everyone is just like you. Sure, some people may have a bigger squat than you or someone else may be able to run a... Continue reading
Posted Sep 25, 2017 at CrossFit of Fremont
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******************************************************************************* WORKOUT 9/25/2017 LEVEL ONE Week #1 of 5 Rep Max Establish a 5 Rep Max Front Squat Then.... Complete as many rounds as possible in 12 minutes of: 5 Front Squats (65% of 5RM) 7 Lateral Jump Burpees 9 Toes to Bar LEVEL TWO Week #3 of Random Strength... Continue reading
Posted Sep 24, 2017 at CrossFit of Fremont
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Wanna see something that will really boggle your mind? Chyna Cho's dad, Tom Cho aka "Papa Cho", has been taking pictures at CrossFit Regionals, The CrossFit Games, local competitions, and even a few weightlifting meets since 2010. He has his own website now and has uploaded ALL of his photos.... Continue reading
Posted Sep 21, 2017 at CrossFit of Fremont
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How you may feel trying your least favorite Olympic lift. ****************************************************************************** WORKOUT 9/21/2017 LEVEL ONE 3 reps of Power Clean every 90 seconds for 8 sets *Increase weight after 4 sets. Drop and reset after EVERY rep. Then.... Complete the following for time: BUY IN: 21 Toes to Bar 21/15/9... Continue reading
Posted Sep 20, 2017 at CrossFit of Fremont
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The Out Of The Cave food truck will be at CrossFit of Fremont on Wednesday night from 4:30 to 8:00. Grab some dinner and a couple extra meals to eat over the next few days. ****************************************************************************** WORKOUT 9/20/2017 LEVEL ONE 5x5 Sumo Deadlift (lift every 2:30) Then.... "Helen" Complete 3... Continue reading
Posted Sep 19, 2017 at CrossFit of Fremont
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Nico coaches the Boot Camp at 6:30. His session is all women and one guy. I get Level One at 7:30. All guys. Where you at ladies? It's okay. Dave, George, Raj, Darryl, Tim, Gwen, and I had a blast. We also found out during the push press strength session... Continue reading
Posted Sep 18, 2017 at CrossFit of Fremont
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You ever have something happen in your life that gets ya' thinking? I had that moment of reflection this past weekend. I ran the Hawaiian Ultimate Trail Run on Saturday. This was my second time running the UHTR. Honestly, if felt easier this year than last year. The course was... Continue reading
Posted Sep 17, 2017 at CrossFit of Fremont
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On a three hour time distance after a long day of travel. Fell asleep before I posted. Sorry 6am had to go into the morning blind. ********************************************************************************* WORKOUT 9/15/2017 LEVEL ONE 5x5 Back Squat (lift every 2:30) Then.... Complete 5 rounds for time of: 9 Dumbbell Thrusters (pick weight) 9... Continue reading
Posted Sep 15, 2017 at CrossFit of Fremont