I apologize for lack of blog posts on this site... Our new, centralized site is up and running. Please look here to find the WOD or other information... www.kiathletics.com I hope that everyone had a great weekend!!!!! Continue reading

I apologize for lack of blog posts on this site... Our new, centralized site is up and running. Please look here to find the WOD or other information... www.kiathletics.com I hope that everyone had a great weekend!!!!! Continue reading

Schedule for tomorrow: 10:30-12 open gym, 12pm class SUNDAY CLASS WILL BE AT 10:00AM THIS WEEK ONLY. Our new website should be up and running by Tomorrow!!! I am really looking forward to debuting it mainly because of its functionality. All of our Facebook/Twitter/YouTube and other social media will be integrated. My goal is for you guys to use our website as a forum to chat with each other, network and ultimately make new friends. Jaime should have it done by tonight....(putting a bit of pressure on him now). Speaking of Jaime. Jaime also created a new shirt for the... Continue reading

SATURDAY SCHEDULE UPDATE THE SATURDAY CLASS WILL BE AT 12PM INSTEAD OF THE NORMAL 10:30. Sorry for the late notice! Ivo got his first muscle up today! A couple of pics from today... Some hollow rock action Big 6:30 class crushing the workout today! Workout for Tomorrow: Shoulder Press 1-1-1-1-1 (heavy!!!!!) Max Rounds in 10 minutes of: Run 200 meter's 10 Box Jumps 24" 5 One arm DB Thruster (right) 5 One arm DB Thruster (left) 10 Box Jumps 24" Continue reading

AWESOME JOB TODAY!!!!!! The "benchmark Wednesday's" have been going really well. I love the efforts that everyone is putting in! Huge Shoutout to Sam!!! Sam has spent a lot of time working on his mobility and it is paying off!!! His squat has been improving dramatically! For those of you who feel frustration with your flexibility impacting your performance, keep after it. Put in the work and you will see improvement. Speaking of mobility, here is a sweet picture of the 5:30 class working a partner stretch for the squat. Use a partner to help with mobility when you get... Continue reading

Blake and Paul, the young guns, got their first muscle ups today... Congrats guys!!! Notice any family resemblance? Kunal rockin' the shades for the snatches today. Gotta look good while olympic lifting! Workout for Tomorrow: Front Squat your body weight 50 times in as few sets as possible Benchmark Wednesday's “Jackie” For time: Row 1,000 meters Thruster 45 pounds 50 reps 30 Pull-up Jason's take on the Hook grip... Regular Grip: Hook Grip Why the Hook Grip???? Start With The Thumb — and pointer finger “hook” part of your hand by gripping the bar. Tighten the thumb down – around... Continue reading

The new 9am and 3:30pm classes were rockin' today!!! Just a reminder, the 9am class is available Monday, Wednesday, and Friday. The 3:30 class is now a daily class. There will be a catered (legit tacos etc... can be paleo-ish if desired) party at our Santa Clara location, Friday, July 22nd at 6:30pm. All of the Mountain View crew is welcome!!! We would love to see you all there! The clean and jerk work was great today! It was a great opportunity to improve through repetitions. Keep working hard on the olympic lifts. You guys are getting pretty darn good... Continue reading

Updates to our schedule... These changes take affect IMMEDIATELY! We are adding 2 new class times: 9am on Monday, Wednesday, and Fridays. There was quite a bit of demand for this class time. We will try it out... If it becomes popular, we could make this a daily class. 3:30pm Daily. We now offer 7-8 classes every weekday ... So... our full schedule: Monday, Wednessday: 7am, 8am, 9am, 12pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm Tuesday, Thursday: 7am, 8am, 12pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm Friday: 7am, 8am, 9am, 12pm, 3:30pm, 4:30pm, 5:30pm Saturday: 10:30am Sunday: Santa Clara only 11am Workout for Tomorrow:... Continue reading

Wow, we had a lot more member's particiapting in the Level 1 Cert this weekend than I thought. Pics to come asap! Workout for Tomorrow: Team Workout with Sal at 11:00am at Crossfit Mountain View Don't worry....tons of photos and a new blog coming by Monday or Tuesday. Continue reading

I hope everyone enjoys there weekend! Crossfit Santa Clara will be closed this weekend due to a level 1 certification. Crossfit Mountain View will be open at 9:00am Class 10:00am Mobility Class 10:30am Class Workout for Tomorrow: To be determined by the Instructor based on how many people, equipment, and how many days/movements people have done that week. Continue reading

Schedule for this weekend: ALL WEEKEND CLASSES WILL BE HOSTED IN MOUNTAIN VIEW!!!! Santa Clara is closed for a certification course. Saturday: 9am and 10:30am classes Sunday: 11am team workout Deadlift Fail! Don't show the guns post deadlift, OR ELSE!!! Crossfit San Jose is having a re-grand opening on July 16th. They will be hosting a team competition as well. If you are interested please let Jaime know asap ([email protected])!!!!! Another great effort all around!!! You guys really got after this one today! Workout for Tomorrow: Deadlift 2-2-2-2-2-2 (Heavy) 400 meter row repeats Continue reading

GREAT WORK TODAY!!!! These benchmark days have been great so far! For many of you today, I had you try heavier weights than you are used to. The reason is, I don't want you to be in the habit of seeing a movement, such as high rep clean and jerks, and say that "I always do this weight." As long as you can move safely and efficiently, keep trying to work a bit heavier. A great goal for many of you would be to do our workouts at prescribed weights. Keep working to challenge yourselves and you will get there.... Continue reading

First of all, my appologies for the funky blog action over the last few days. I was out of town and had no computer... The 4th of July Crew... AWESOME!!! WISH I WAS THERE!!!!! Class schedule additions: There will be a couple additions starting next Monday 7/11. We will try these out for now. I am always willing to expand the schedule as demand dictates. My thoughts: The first classes we will add is a 9:00am (possibly 2-3 days a week). I am not sure which days yet, possibly Monday, Wednesday, and Friday. I will confirm... The other class we... Continue reading

Schedule for this Week: Tuesday only we will be adding a 10:00am class this week. Saturday and Sunday we will be closed for a Level 1 Cert....classes will be moved to Mountain View. Why Hollow Rocks? We hit up hollow rocks quite a bit. Why? Hollow rocks are amazing for developing core strength but more importantly developing an awareness of "the position." "The position" is simply were you are locked and ready to go. Your rib cage is down, your abs are tight, lumbar curve is in extension but not over extension and you are braced and ready to lift.... Continue reading

Saturday and Sunday we will be closed for a Level 1 Cert....classes will be moved to Mountain View. Why Hollow Rocks? We hit up hollow rocks quite a bit. Why? Hollow rocks are amazing for developing core strength but more importantly developing an awareness of "the position." "The position" is simply were you are locked and ready to go. Your rib cage is down, your abs are tight, lumbar curve is in extension but not over extension and you are braced and ready to lift. This position should be maintained on everything we do in Crossfit from a Handstand Push... Continue reading

I hope everyone enjoys there 4th of July. Schedule for Tomorrow: #0160; We have one class at 10:00am Workout for Tomorrow: This is from Crossfit.com and fits in well with our programming, come in and hit it hard for Scott Morrison. "Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Post time to comments. Enlarge image U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September... Continue reading

The Reebok Crossfit Games now have an add on a building directly under the flight path to LAX. Wow how things have changed when I first got in to Crossfit. 4-5 years ago things were a lot different, Crossfit was a super underground community and we became one of only a few affiliates in the Bay Area....now there are tons. Workout for Tomorrow: Team workout with Karo at 11:00am in Santa Clara Continue reading

UPCOMING SCHEDULE: Sat: 10:30am Sun: 11:00am in Santa Clara only Mon: 10:00am only Workout for Tomorrow: It will be made up on the Spot Continue reading

Upcoming Schedule for this weekend: Friday (tomorrow): Normal schedule Saturday: 10:30am class in Mountain View Sunday: 11:00am Team Workout in Santa Clara only Monday (4th of July) 10:00am only in Mountain View Russ benching 315# for 6 reps like it's his job! Workout for Tomorrow: Mobility and stretching Perform the following for time: Row 500 meter's 30 Toes to Bar 20 Deadlift's @ 225 (unbroken for sure) 10 HSPU's Rest as needed and repeat. Continue reading

Benchmark day 1 in the books! Great job for those of you who came in and got after it today. Remember these workouts and record them. You will see these again. Justin got his first muscle up!!!!!! (Plus a bunch more) 10,000 burpee penalty for the "Chalktastrophe" the other day from the 4:30 class (thanks Tom for naming the incident) Workout for Tomorrow: PRESSES OF ANY KIND... Bench Press (yup I know I know we never bench). Presses in any direction will improve your overall pressing strength. Plus you never know when you may get stuck under a car or... Continue reading

Another awesome day of lifting!!! I saw some great progress and huge numbers! Badass all around. For my desk bound computer peoples... Here is a video of a lecture at Google from Kelly Starrett (owner of San Francisco CrossFit, mobility guru, and founder of www.mobilitywod.com) on how to improve your life at your desk so it doesn't negatively impact your health and well-being. For those of you who sit down all day, you know how locked up you can feel by the end of the day. There are some great tips here to help you out. So starting this week... Continue reading

Getting under the bar... Great work with the heavy split jerks today. Many of you still have problems pushing yourselves underneath the bar and committing to getting depth. Here is a great video of Chad Vaughn (US Olympian) performing the clean and jerk in slow motion. This will give you a great take on both hitting full hip extension and also getting under the bar in both the clean and the jerk. This is a great visual to compliment what we worked on today. 4:30 Crew working clean and jerks in the sun. Sports Basement shopping party Friday July 8... Continue reading

I hope that everyone had a great weekend! Great picture of Jes on top of Half Dome in Yosemite: Great picture of the Saturday Class. They are working many different core stability/strengthening drills. Pullup training This picture demonstrates how to use a band slightly different than how we have been using it in the past. We can use this technique of band to learn and get better at pull ups. We can also use it for muscle ups. Take the band and wrap it around the pull up bar multiple times to the desired tightness that you are looking for.... Continue reading

Great Saturday class today! Enjoy the rest of your weekend. Our KI Athletics logo on a sweat angel from Sally... Sign of hard work: Schedule for tomorrow: 11am Team workout in SANTA CLARA. Workout for tomorrow: Team workout designed by Sal Continue reading

Thank you for the feedback regarding class times... I still want to hear more! I am putting together potential times on my radar. If there is enough interest, we will find a way to add to our schedule. Schedule for tomorrow: 9am CrossFit class in Santa Clara 10am Mobility class in Santa Clara 10:30am CrossFit Class in Mountain View Someone in the 4:30 class neglected to put away their weights... Since we did "body weight" deadlifts, we will be sure to find the culprit! Speaking of body weight deadlifts, it reminded me of a little story. A few years ago... Continue reading