Gym Happenings and Reminders.

Saturday we are hosting Lift Up Autism at 9am. Regular classes at 10 and 11. Please see Event pages and previous posts on Lift Up Autism for more info.

Sunday classes are back to 9:00AM starting THIS Sunday. From Vito: "We are going to kick off this Sunday (9/20) with WOD and a potluck BBQ for the first wave of football games. Small BBQ items are welcome as well as side dishes. If you are going to attend and stay for the BBQ LMK!"

Thursdays continue to be ROMWOD/Recovery days. We understand everyone has different schedules and days they can attend. If ROMWOD isn't in your Thursday routine, we ask that you are quiet during the class if you are at the box or utilize open gym hours before or after the scheduled classes.

Most of you know Aaron. If not from class, from this picture that is floating around the internet (okay, just our private Facebook page - if you are on Facebook but not in it, let me know!). ANYWAY, Aaron is the Director of Aquatics at Belle Haven Pool in Menlo Park and we have scheduled a day for CF Milpitas members to gather a group for a swim lesson for those that are interested in learning a bit more about basics of swimming. There will be a sign-up sheet in the box. The cost will be $25.00 which will mostly go toward facility and staff cost. Info below:
 

October 10th. 12:30-1:30pm. Unlimited class size
Belle Haven Pool 100 Terminal Ave. Menlo Park, Ca. 94025

This Saturday! Classes cancelled - Meet Us In Antioch!!

CROSSFIT MILPITAS IS READY FOR BATTLE ON SUNSET II! This picture is from last year's Battle on Sunset Competition at CrossFit Antioch. Ian is always making friends with athletes from other boxes, and sometimes that results in swapping sweaty t-shirts and sharing a bottle of tequila. We had a HUGE group not only compete but go and support and we hope to take over this year as well! CFM will be bringing a tent, chairs, and a cooler so come hang out with us and cheer on those competing as well as experience the community and fun! There will be a food truck (Out of the Cave) and vendors at the competition.

If you read our last blog post, Melanie talks about watching a local competition, "Although I did not compete, witnessing my first CrossFit throwdown competition at OneWorld was an exciting experience for me. It amazes me how strong people are. And for that I am truly inspired! One day I hope to compete!" Watching a local competition is fun and inspiring no matter who you are or how long you have been CrossFitting. If you are new to CrossFit, this is a great opportunity to see others showcase YEARS of hard work, effort, and heart. If you have been doing CrossFit for years, you may leave feeling a swift kick of new-found motivation to keep working on your goals.

Here are heat times for CF Milpitas athletes who are competing:
HEAT 4 - IAN CABANSAG
HEAT 6 - KATIE VAN BUUREN
HEAT 8 - KATY PALMA & MONIQUE KLUGE
HEAT 14 - JOHN COOPER
HEAT 15 - RAVI SAINI & JASON NEU
HEAT 21 - CARMEN MENDEZ

There are no times for each workout, but we will keep track of what heats are going when so we can support each competitor when their heat is up. The comp starts at 8:30am and is located at 401 Sunset Drive, Antioch. SEE YOU THERE!

AS OF RIGHT NOW, THE BOX WILL BE CLOSED SATURDAY. IF A COACH IS ABLE TO COVER, I WILL POST HERE AND ON FACEBOOK.

CFM FEATURED MEMBER: Melanie Sta. Maria

Name: Melanie Sta. Maria

Occupation/Major: Respiratory Care Practitioner

Favorite Movement/WOD: Thrusters + deadlifts
Least Favorite Movement/WOD: Power snatch

Please tell us a little about yourself: I am married and a mother of two boys, Caden 9 and Messiah 6. I'm a Respiratory Care Practitioner by trade. I love trying new things for the first time. My favorite hobby is snowboarding.

When and why did you join CrossFit Milpitas? I joined CrossFit December 2014 because I wanted to get stronger and have a fun, constant workout in my daily life. I also wanted to learn how to lift weights properly.

What sort of changes have you seen or experienced since starting CrossFit? Physically and mentally I am stronger. CrossFit has definitely prepared me to do Tough Mudder for the first time this past summer.

Please share with us any favorite CrossFit/CF Milpitas moments: Although I did not compete, witnessing my first CrossFit throwdown competition at OneWorld was an exciting experience for me. It amazes me how strong people are. And for that I am truly inspired! One day I hope to compete!

Any advice for people just getting started or new to CrossFit? Stay consistent and persevere! NEVER GIVE UP!

CrossFit Kids in their CFM gear!

How is your schedule affected now that the kids are back in school? We hope you are still able to stay consistent!
 

Here's a group picture from the CFM BBQ. It was VERY hot that weekend but thanks for making it out and for not killing each other during Bubble Soccer! The kids even got in on the action! We are still looking for the mystery athlete we have on video making a crazy jumping charge. They got about 5 seconds of hang time!

LIFT UP AUTISM

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

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.

This year, we're upping the ante and doubling down our efforts to take the impact of the event to another level.

And with your help, we can make 10X the impact.

On September 19th, 2015 we’re rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.

CrossFit Milpitas will be supporting Lift Up Autism on this day. More information coming soon!

Preggo WOD/CrossFit Milpitas BBQ

Saturday, August 1st we would love to see you at the 10am class on Saturday were will be hosting a PREGGO WOD to celebrate not only our expecting mothers, but those who have recently welcomed new additions to the family, and of course, those moms and dads with little ones who still get in here and kick ass every day.

This means that community WOD will be canceled again.

CROSSFIT MILPITAS BBQ!!!

Join us Saturday, August 15th at 11am for a MEMBER ONLY (and members' family) BBQ! This will be held and Pinewood Park in Milpitas at 298 Lonetree Ct.

A few updates to the flyers around the gym:
-There is now no charge
-Because there will be no charge we will no longer be offering raffle prizes, food, and drink.
-Potluck style.
-CFM WILL provide some protein and offer bubble soccer to our members (pictured above).
 

CFM FEATURED MEMBER: LUCAS AMDUR

When and why did you begin CrossFit? 
I began CrossFit to get in shape because I looked at myself and decided to change myself and be better. I was 300 lbs and I wanted to look and feel better about myself.

How has CrossFit helped you?
CrossFit helped me lift better and feel like I could accomplish anything.

What are some of your short-term and/or long term fitness/health related goals?
One goal I reached was 310lbs deadlift and get 100lbs over head. I also lost over 60lbs in weight.

My current goals are to just keep going until I get stronger and be able to do a full rope climb.

SHIRTS! GAMES VIEWING PARTY! BOX CLOSED THIS WEEKEND!

FRIDAY (24th): Last class is at noon. There will be a CrossFit Games viewing party at the gym after class. Until when, exactly, is TBD depending on attendance and interest. Please refer to previous blog post on how to watch the Games at home!

SATURDAY: CLOSED. Our friends over at CrossFit of Fremont in Newark and Coach Mike Costa are welcoming CFM members to their 10:00am Partner WOD that day. Feel free to head over there to get a workout in but please remember to fill out the waiver on their site (on main page) ahead of time and PLEASE BE ON TIME TO THEIR CLASS (being on time here is always appreciated, as well).

SUNDAY: CLOSED. A lot of people who intended to come up Mission Peak with us bailed! Perhaps this would be a great day to make that up or get a swim in!

ORDER YOUR SHIRTS!!! It happens all the time. The shirt order ends and then people start asking, "Oh, hey… can I order a shirt?!" CUT OFF IS JULY 26th so get your CFM gear now! The California image is on the back of the shirt. Order here: www.kotisdesign.com/crossfit_milpitas

Babies! Kids! The 2015 CrossFit Games!

The 2015 Reebok CrossFit Games begin Tuesday, July 21st with the Teens and Masters Division. Teams and Individuals begin on Wednesday, July 22nd until Sunday where the fittest team, man, and woman on earth will be crowned! You can watch the fittest on Earth compete at Games.CrossFit.com. The Games are extremely fun to watch but please remember not to confuse the SPORT of CrossFit with what most of us do here at CrossFit Milpitas!

To see when you can watch the CrossFit Games coverage on ESPN visit here: http://espnmediazone.com/us/press-releases/2015/07/espns-coverage-2015-reebok-crossfit-games/

Congratulations to John Cooper and his wife! We would like to welcome Liam Keoni Cooper into the world and our family! Born today (July 20th).
 

Speaking of kids! If you know a kiddo between the ages of 6 to 10, sign them up for CrossFit Kids at CFM! Classes begin Tuesday, July 28th with Coach Margaret from 6-6:45 pm. And will be Tuesday and Thursday for two months. See previous blog posts for more details.

BRING A FRIEND... FOR FREE!!

Sometimes people just need a little help getting to the gym!! Some of you remember how intimidated you were coming to CrossFit for the first time. Grab a friend (preferably as shown) and bring them to our FREE community class on Saturdays at 10:00 am. All they need to do is fill out a waiver on our site and we provide the fun!

Please remember if you have a friend that wants to come at a different time or a class and they have CrossFit experience, the drop-in fee is $20.00 and the waiver MUST BE FILLED OUT BEFORE CLASS. If your friend does not have CrossFit experience, Saturday is a great option! Regular class probably is not and puts the coach in a difficult position. We require that those with no experience looking to join us outside of Community Class schedule a FREE intro session with us by emailing vito@crossfitmilpitas.com lindsey@crossfitmilpitas.com. You can't beat free!!

CrossFit Kids Returns to CF Milpitas!!

I am very excited to announce that we will be offering CrossFit Kids at CFM! First ten to be signed up are guaranteed a spot in Coach Margaret's CrossFit Kids Class! If you have any questions please contact margy.brown59@gmail.com.
 

CFM FEATURED MEMBER: KATY PALMA

CF MILPITAS FEATURED MEMBER: KATY PALMA

Name: Katy Palma
Occupation/Major: Critical Care Nurse
Favorite Movement/WOD: Deadlifts and toes to bar
Least Favorite Movement/WOD: Maxing out on heavy back squats

Please tell us a little about yourself:
I'm an ICU nurse, but plan on going back to school to be a nurse practitioner soon. I'm married to my best friend, and I'm obsessed with my dog! 

When and why did you join CrossFit Milpitas?
I joined about 2 and a half years ago. I was working night shift in the ICU when we first moved out to Cali, and I gained 20 pounds over the first 3 months of it. I worked out 6 days a week doing cardio for over an hour, but I just continued to gain weight. I was devastated and knew I needed a game-changer. Luckily, Groupon sent me an email around that same time saying that Crossfit Milpitas was doing a free 1 week trial. I bought it immediately and then almost had a panic attack, because I was so terrified to walk through those doors. Thank God I did, because it changed my life!

What sort of changes have you seen or experienced since starting CrossFit?
My confidence, my clothes sizes, and the fact that I think that being strong and toned is way sexier than being skinny.

Please share with us any favorite CrossFit/CF Milpitas moments: 
I really enjoy the time of year when it's the Open and everyone is extra supportive of each other. The box has such high energy!

Any advice for people just getting started or new to CrossFit?
Always listen to your coach, believe in yourself, and remember that every member was new at Crossfit at one point too!

JULY 4TH WEEKEND CLASS CHANGES/SCHEDULE!!!

On Saturday, July 4th CrossFit Milpitas will have a 9am team WOD and open gym from 10 to 12. If you plan on coming in please arrive no later than 11:15, please. If no one is here by 11:15 and no one if left in the box I'm shutting it down!

Sunday will be a coached class as usual at 10:00am. I know the website still says 9am. I swear I've been trying to get that fixed for weeks. I know I mentioned Mission Peak to a few of you but that will be a few weekends from now.

REMINDER: Coach Tim's Olympic Lifting classes start next week! Tuesday/Thursdays 7:30pm to 9pm.

THE BEST PROGRAM IS THE ONE YOU ACTUALLY FOLLOW!!

We will soon be changing up the programming. Again. We always have and we always will. As Greg Glassman (founder and CEO of CrossFit) said, "Routine is the ENEMY!" Here are some other great quotes from Coach:

“Be impressed by intensity, not volume.”
“Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.”
“Why is it that strength training is commonly recognized as a discipline across several training modalities yet there is no equivalent metabolic conditioning recognized across multiple training modalities?”
“If you can brag about either a low 4′s mile or a high 4′s bench press you could also be a lot fitter.”
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”

Trust that the coaches here at CrossFit Milpitas have extensive knowledge on CrossFit methodology. We’ve learned about it, have been tested on it, we know it and understand it in great depth, and we are passionate about it and BELIEVE IN IT. Sometimes I think other boxes lose sight of what CrossFit actually is and should be. They may start programming based on what is “sexy” and popular at the time. Remember that CrossFit programming is not RANDOM although it appears that way to some. CrossFit is VARIED, and has been battle tested through more than a decade. If CROSSFIT never worked, it would have never taken off.

We are at the end of a strength cycle. This week will be full of testing so we encourage you to make it to class! After that Vito and I have agreed on a specific block of CrossFit.com programming for our box. Will we continue having structured strength every day? We will not. Was it popular with our members? For a lot of them, yes. Why would we change something that seemed to be popular? I will stress again that we hope you know we have your best interests at heart. We care about your fitness, and we would never do anything we didn’t feel wasn’t going to keep you on the path to a better, healthier, fitter life. We will still have plenty of barbell but like I often say, you shouldn’t be worrying about your bench PR when you can’t do 5 strict pull-ups and dips yet! I truly believe Vito does an EXCELLENT job of staying true to CrossFit when he programs. He knows what he is doing. Honestly, I bet if we didn’t mention we were following Main Site, most might not even know the difference except for the fact that some WODs are going to appear extremely difficult. Those of you who are used to completing workouts as Rx’d may be scaling reps and modifying more than you have before. Do not feel that we are setting impossible standards for you. Remember prescribed CrossFit.com is designed to test the fittest in the world and it is meant to be modified and scaled as needed. Even as a regional athlete, main site WODs sometimes terrify me (in a motivating way). Even I have to scale and modify an occasional “.com” workout. Your coach will help you decide how to tailor WODs so they are right for YOU. CrossFit.com main site WODs are truly varied and unbiased.

The 4:30 Strength/Competitor class will be following Invictus Performance inspired programming with additional structured skill work. Invictus is just a big-name CrossFit box/program that publishes 3 categories of WODs (Fitness, Performance, and Competition). They do this because they have multiple locations with many members including a large group of elite competitors. Some travel long distances to train there. Is there something magical and special about Invictus programming? If you do it are you going to automatically qualify for the Games? Absolutely not. But there is some good accessory work and skill work that goes a long way. This additional work is why the class is an hour and a half.

If you would like to read about CrossFit programming please see the following: http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf

If you feel you are beyond GPP for whatever reason (maybe you have been doing CrossFit for 5+ years, or perhaps you feel your training needs to be different because you are competitive) please read the following: http://library.crossfit.com/free/pdf/CFJ_2014_10_Competition_Cecil.pdf

If you would like to learn more about how brilliant CrossFit.com is please look at this: http://blog.beyondthewhiteboard.com/2014/04/23/crossfit-com-programming-analysis-part-1/

CF Milpitas/CF One World THROWDOWN! NO SATURDAY CLASSES!

Well, kind of... Most teams will consist of Milpitas and One World members. There are a few teams from other boxes. This is a friendly, no-pressure, get-together and workout with awesome people while challenging yourself type of event!

Remember there will be NO CLASSES ON SATURDAY, JUNE 27th because will we all be at CrossFit One World in Union City from 8am to maybe 2pm!! If this affects you, try to come to the 10am Sunday class. Athlete check-in at 7:30am. We would love to see you come out and support your fellow CFM athletes, have some food and drink, enjoy the music and watch some CrossFitters do amazing things.

If you have never worked out in something from LuLuLemon, you haven't lived. LuLuLemon will be at this event and will have sports bras, mens and womens shorts, shirts, swim suits, headbands and more for purchase. Popular among CrossFitters and high in quality!

SEE YOU SATURDAY! GO CFM!!

Clean Workship with Coach Tim TOMORROW!

Reminder! CFM Members ONLY clean workshop tomorrow at CFM with Coach Tim from 7-9pm. You will have the opportunity to get to know Tim, break down the clean in detail, and be able to pick his brain with some Q&A toward the end.

Starting the week after JULY 4TH the regular Tuesday and Thursday 7:30 classes will now be coached by Tim. These will strictly be Olympic Weightlifting classes. You do not need to have a certain level of experience. Just show up and be ready to learn!

Do One Thing A Day That Scares You...

For me, yesterday, that was cleaning the gym refrigerator. TERRIFYING! Have you ever VACUUMED a refrigerator?! I now have. I try to clean something every day at CFM. This is in addition to the usual like endlessly picking up water bottles, clothes, whiteboards and dodgeballs (how to they end up under every shelf every other day?!). Some projects take longer than others. Some are constant battles. Like the daddy long-legs and their webs. Now, my degrees aren't in cleaning and pest management and I'm getting over my fear of dusty corners and crawly things, but I PROMISE you I make an effort every time I can to keep up with these web masters when I'm not coaching classes, doing intros, emails, social media, program planning, and other tasks that my job include.

I would like to mention a few other items regarding gym cleanliness. As you have probably figured out by now, CrossFit gyms don't have some of the luxuries a Globo Gym has. We have to be located in industrial areas in buildings without air, showers, and multiple bathrooms in exchange for an affordable location, tons of floor space, and tall ceilings for ropes and rigs. Not to mention a place we don't have to be quiet in. Most people see the value in quality coaching over having towel boys. There is dust and there are webs. It's inevitable.

Some things COULD be better, though. Coach and staff members make an effort to change/stock toilet paper when we see it is out. We cannot predict and be in the bathroom with you the exact moment the paper towels run out so if you notice, please let one of us know! The floor cleaners come twice a week which is pretty standard in most boxes I have worked at. They do a great job. We cannot possibly have them come every day just because someone did handstand walks everywhere with chalk. We wipe down the medballs, kettlebells, PVC pipes from time to time but perhaps we could do a better job with things like the pull-up bars. Some boxes have their members wipe everything down after using it. Do I feel each member should do this? Depends on your personal beliefs and feelings on germs, chemicals, our immune systems, and cancer, I guess as well as how much of a role you feel members should have in the cleaning process.

I will say this... some absolute without-a-doubt things that need to be a habit is cleaning up items that you bleed or tear on. No one wants your DNA. Also, if you excessively sweat on something, especially the floor, it would be a great idea to clean that up. I am not afraid of a little sweat but even I cringe when I have to do inch worms in someone else's sweat puddle.

Simply put, we will continue to make a better effort to keep the gym clean and I hope you will, too. Unless you're Vito and claim you can't clean well because you're a male.

 

WELCOME COACH TIM FOK TO CFM!!

We are SO very excited to introduce you to our newest addition to the coaching staff here at CrossFit Milpitas! Coach Timothy Fok is here to coach two Olympic Lifting classes a week. Class times will be Tuesday and Thursday 7:30-9:00pm. If you would like to meet Coach Tim, we encourage you to come to CFM on Thursday, June 25th to a CLEAN WORKSHOP from 7 to 9pm!! Tim brings a wealth of knowledge to our gym and we hope you are able to take advantage of his big brain!

Here is a message from Coach Tim:

"Hey Crossfit Milpitas! My name’s Tim, and I’m a Bay Area native. I recently moved from Santa Barbara back to the Bay Area after graduating from UCSB. I have been lifting weights since 2010, and I’ve been involved in bodybuilding, powerlifting, and weightlifting. I initially trained as a powerlifter, but I switched to weightlifting after seeing people smaller than me snatch my max deadlift.

    While at UCSB, I competed as a weightlifting athlete for the school's team. I also helped coach my fellow teammates, and I received my USA Weightlifting Coaching certification at the end of 2014. 

    Weightlifting isn’t just my passion. It’s so integral to my life that I couldn’t imagine a world without weightlifting. If anyone ever wants to chat up some snatch and clean and jerk, I’m definitely all ears. My love for weightlifting might make me sounds like I'm a crazy person, but trust me, I'm not (at least I hope I'm not). Weightlifting has just helped me in so many ways I could never imagine. If in 2010 you told me that I would one day compete in and coach weightlifting, I would have said you were the crazy person. Anyway, weightlifting is awesome. 

 I am excited to be a part of the Crossfit Milpitas community! :)

 I'm also on Instagram and Youtube. My username for both services is DoesTimEvenLift.

 Fun fact: I majored in computer science and minored in history at UCSB.

Thanks!

Tim

SUMMER COMPETITIONS!

The purpose of CrossFit is to be fit for life. Some of us, however, have a desire to compete. As Greg Glassman said, "Men will die for points". The CrossFit Games were born in 2007 and the explosion of interest in the Sport of Fitness has been growing ever since. Competitive CrossFit can be a wonderful thing.

-You can see how you stack up to others.
-You can challenge yourself mentally and physically under pressure.
-You can test your ability to work with a team. (Partner Comps)
-You can experience CrossFit community at its finest.
-You can use an upcoming competition as motivation to work on goals or to be consistent in your training. THE LIST GOES ON AND ON!

If you are interested in competing, no matter what level you are at, there is a competition for you this summer! Here is a list I have pulled together and there is one for EVERYONE. There is a BEGINNER COMP!! I would LOVE to get some of our members signed up for this. These beginner comps fill up FAST - believe me! There is a MASTERS division in some of these. Also, Rx, Scaled, Individual, and Team. Competitions with Pool WODs. What more could you ask for?!

If you aren't sure or have any questions about preparing or which one is right for you please talk to a coach. We LIVE for this stuff, so we would love to help every step of the way!