DEC 4th WOD. Weekend Hours. CF Invitational.

FRIDAY: If you would like to help us prepare for the Masquerade, there will be a group meeting at the box Friday at 6pm to help Set-Up. I hear there will be food provided!

SATURDAY: Classes will be canceled due to the fact that the gym will be set up for the party. Our good friend Chris Robertson over at One World in Union City has welcomed us into his box for their super fun Saturday class at 9am. A lot of you have been there before and know Chris. It will be a good time! I'll be there! A big, super solid breakfast after in preparation for the big evening, perhaps?!

And, of course, the CrossFit Milpitas party at 6pm! Do you have your mask?!

SUNDAY: 9 am coached class canceled. However, I will be at the gym at 9am at the latest as part of clean-up, so the box will be open. We have a few people who have signed up to help, so if you want to join come on in!

I will have the CrossFit Invitational playing up on the TV during clean-up. If you want to watch from the comfort of your home it will be on at 7am (or just watching online when you can). The  CrossFit Invitational is a two-hour competition will test the GPP and teamwork of the fittest athletes from the United States, Europe, Canada, Australia and New Zealand.

EVERYTHING YOU NEED TO KNOW ABOUT THE CROSSFIT INVITATIONAL AND HOW TO WATCH IT.

Dec 4th WOD:

Split Jerk
5-5-5-5-5

    DEC 3rd WOD. Holiday Party! Milpitas QuickFit!

    Remember our CrossFit Milpitas holiday party is this Saturday at 6pm! Potluck. Dress is casual but feel free to dress up if you would like! Masks for the Masquerade are highly encouraged. 

    On Monday, December 14th, CrossFit Milpitas will begin MILPITAS QUICKFIT CLASSES.

     

    This is an additional class and program that will be available at our location. It will be open to CFM members with no additional charge to their current unlimited membership. Class will be at 6am on Mondays, Wednesdays, and Fridays. Class is also available to non-members FOR FREE for the remainder of December, SO TELL A FRIEND!

    WOD:
    Active recovery/mobility class/ROMWOD.

    DEC 2nd WOD. Toys For Tots. NOV PR Board.

    We had a really great November at CFM despite the PR board looking a little empty. We didn't test benchmarks as much as the previous month, but there were many highlights. Attendance in the morning classes has been SOLID despite the temperature. So badass!

    The TOYS FOR TOTS box will still be here for a few more weeks. So far you all have been extremely generous bringing in new, unwrapped toys for children during the holidays.
     

    RX- For time

    30 Dips
    30 SMDLHP 75/55
    30 HSPU
    30 P. Snatch
    30 Burpee
    30 Pullup
    30 Thruster

    NOV 26TH WOD. Featured Member RAHUL MALIK!!

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    Name:  Rahul Malik

    Occupation/Major:  Computer Software Engineer
    Favorite Movement/WOD:     Rowing and Squats
    Least Favorite Movement/WOD:    Wallballs
    Please tell us a little about yourself:
    I am married and I am software engineer by profession. I love exploring nature and always ready for new adventures. I love hiking and I usually try to go for it frequently. I love swimming though I have stopped now :).

    When and why did you join CrossFit Milpitas?
    I joined CFM an year ago because I wanted to loose lbs, stay healthy and to gain strength.

    What sort of changes have you seen or experienced since starting CrossFit?
    I have lost 45lbs since I have joined CFM, I can feel more energetic and I can run and lift more weights than before. 

    Do you participate in any other activities or hobbies outside of CF?
    Sometimes I go to Bikram yoga and hiking on weekends.

    Please share with us any favorite CrossFit/CF Milpitas moments:
    The coaches are very helpful and created a very friendly and motivating atmosphere. I participated in the event “Big Girls Don’t Cry” and it was really a great fun to be a part!!

    Any advice for people just getting started or new to CrossFit?
    I would like to refer CFM to every person who wants to be healthy and gain strength. In the beginning, exercises may be painful but NEVER GIVE UP and STAY CONSISTENT! You will definitely feel stronger!!

    WOD (9am only)

    Nov 23rd. Shirt Order Ends TODAY! Jigsaw Review!

    This is the LAST DAY to order shirts and hoodies!!! www.kotisdesign.com/crossfit_milpitas

     Congratulations to Katy, Karina, Katie, Monique, Ravi, and Ian for their performance and representation of CrossFit Milpitas at the Jigsaw Throwdown. As many of you know, KVB and Momo, took 1st for the second year in a row! It was nice to see Karina and Katy together again having so much fun. Ravi and Ian are always putting in hard work at the gym, too, so it was awesome to see them pair up and showcase their athleticism.

    Also, the support was AMAZING! So many of you came out to cheer these guys on and I hope you know how much that means. I will be posting the pictures Coach Vito took when I get a hold of them.

    IF YOU ARE VOLUNTEERING TOMORROW please meet at the gym at 9:30. If you have a CFM shirt, we encourage you to wear it!

    Rx: AMRAP 20
    10 Cleans 95/65
    10 Ring Dips
     

    NOV 18th WOD. And Soda Warning Label Rally.

    There is an upcoming event with Coach Glassman and the rally to support the Soda Warning Label bill that I will be attending Thursday November 19th in Walnut Creek at CrossFit Walnut Creek at 6pm.

    There will be food and drinks provided and a commemorative 'California Invasion' shirt for all.
    It is a great way for our community to come together for a big cause and to have some fun.

    We will talk briefly about the Rally in class the next few days, but if you would like more information about the movement please see below:
    https://www.facebook.com/crossfit/videos/10153074534437676/?pnref=story
    http://crushbigsoda.com/

    Muscle-up Review

    2 RFT:
    10 Front Squats 205/145
    10 Burpee Muscle-up

    CF KIDS HOLIDAY SCHEDULE. 11/16 WOD

    CROSSFIT KIDS HOLIDAY SCHEDULE
    November 27 [Friday after Thanksgiving] @ 10 a.m.
    December 24 [Thursday] @ 10 a.m.
    December 31 [Thursday] @ 10 a.m.

    I am going to try to start posting the WODs every week day in the evening. I say try because it gets a little difficult with my schedule working nights Monday through Friday. I'm going to mess with some autoposting features, too. 

    3 rounds for time of

    50 Good Mornings 65/45
    25 Strict Pull-ups

    Contest Winners. CFM Volunteers. Thanksgiving Hours.

    Congratulations to Cory for winning the Halloween costume contest! You win a free month membership for a friend. Sounds like a good holiday gift to me!!

    Here are our 8 winners for the #CFMSAVEDATMONEY contest! Enjoy saving some $$$ on your next month's membership and use that as motivation to stay consistent through these next few months! Thank you for your hard work and dedication to the programming.
    Rebekah, Carmen, Naomi, Ben, Sweety, Monique, Jenn, Christina.


    Our box is looking to give back as the holidays approach beginning with volunteering at the Milpitas Food Pantry. If you are available, we would love if members could join us on Monday, Nov. 23rd and/or Tuesday, Nov. 24th from 10-11:30am. A sign-up sheet will be posted.

    If you cannot make it but would like to contribute, the Milpitas Food Pantry accepts food, clothing, and monetary donations.

    THANKSGIVING HOURS:
    11/26 Thanksgiving Day: 9am class ONLY

    11/27 No 6:30am class. All other classes as normal.
     

    CFM participates in Lift-Off.

    JOIN US FOR LIFT-OFF TOMORROW AT 9AM! Come test the Snatch, Clean + Jerk, and a 12 min AMRAP: 3 snatch, 6 C+J, 9 C2B, and 54 DU. Here is the timeline:

    9am-9:30: Warm-Up/Movement Review
    9:30-10:15 Snatch
    10:15-11:00: C+J
    11:15: MetCon

    You don't have to register to join but for a chance to win prizes such as weightlifting belts, barbells and more.

    Feel free to bring food and drink. LET'S LIFT HEAVY THINGS.

    CrossFit CULT...URE. Meeting New Members and Drop-Ins.

    Do you remember the first time you stepped into a CrossFit box? Your first workout? What was your experience like? These are always fun stories to share and often have similar themes. Words I hear often include: intimidated, nervous, sore, nauseous... This sounds pretty negative for something we all now know to be one of the best decisions we have ever made in our lives. I bring this up because I would like you to think about your experience and remember how you felt when you see a new member beginning their journey here at CrossFit Milpitas. What can you do to help reduce some of the anxiety that comes with making a major life change?

    SAY "HI" FOR STARTERS!! (RULE #6, COUGH COUGH)


    No matter how shy are awkward you are (I've got you beat in the awkward department) it isn't hard to say hello to someone in class that you don't know. Imagine how that person feels being in a place where everyone knows each other and they don't know anyone. If you tend to be more outgoing and you have the ability to strike up a conversation, even better!

    DROP-INS
    As the holidays roll around and CrossFitters everywhere start traveling, we will tend to see more athletes from other boxes stop by over the next few months. Sure, they are a little more comfortable because they know what CrossFit is all about but it is still hard for some people to to walk into a place they are unfamiliar with full of people they don't know. A little small talk can go a long way. It's also interesting to hear about where that person is from and what their box is like. I drop into other gyms A LOT when I travel and it is rare but I've been to a few where no one said a word to me and it was extremely uncomfortable and not very fun. SO BE FRIENDLY TO DROP-INS!

    Do you visit other CrossFit boxes when you travel? Here is Monique at CrossFit Outlaw. She is currently in DC.

    RULE NUMBER 6!!

    RULE NUMBER 6!!

    This is Nick. Today was his first day at CrossFit Milpitas. "Karen" was his very first WOD. Thank you to the 8:30 AM class for being so welcoming and encouraging!

    This is Nick. Today was his first day at CrossFit Milpitas. "Karen" was his very first WOD. Thank you to the 8:30 AM class for being so welcoming and encouraging!

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    "Everybody hurtssssss..... Sometimesssss..." Stop making things worse!

    There are huge misconceptions about CrossFit and injury. Many people who know very little about CrossFit and/or injury love to talk. We could talk about injury rate comparisons, benefit vs risk, ACSM research fraud, functional movement and injury prevention... the list goes on and on. Today I just want to focus on taking a common situation and handling it correctly.

    Injury, specifically athletic orthopedic injury, is a topic I am very passionate about. I have spent 6 years of my college education studying anatomy, physiology, human movement, injury cause, prevention, care, rehabilitation, and performance. I have thoroughly studied these topics and have applied my education working with college athletes, physical therapy patients, and for orthopedic physicians as an athletic trainer.

    I can sum up ALL of my knowledge and experience for you in six words.

    "IF IT HURTS, DON'T DO IT!"

    Is this oversimplifying something as complex as our bodies? Maybe. But if more people lived by this, especially CrossFitters, life would be a lot easier. We all get aches and pains here and there. Pain is not necessarily injury. There are two types of injury: acute and chronic. ACUTE would be those of you come to the box and tell your coach you heard your knee "pop" doing some Whip Nae Nae dance (I honestly had an athlete tell me this yesterday) or if you go out for your warm-up jog and come back with a sprained ankle because you fell in a hole. These things happen. Can they be avoided? Sure, we can try to prevent them by improving your balance, agility, proprioception, and by developing excellent movement patterns inside the controlled environment of our gym, but shit happens. CHRONIC or overuse injuries occur gradually over time. THIS IS USUALLY A SOURCE OF FRUSTRATION FOR MANY ATHLETES AND COACHES.

    Here is what I have found to be a typical CHRONIC INJURY SCENARIO:

    Athlete Day 1: "Hmm... my wrist kind of hurts today after those cleans and during handstand holds."
    Athlete Day 2: "Bench press today, yes! My wrist is still hurting from yesterday but I really want to PR my 3RM!" Goes home in more pain.
    Athlete Day 7: "My wrist is getting worse. Let me just put more tape on it with a wrist wrap and hope it gets better." It does NOT get better... WHY WOULD IT?!
    Two weeks Later....
    COACH: "Where have you been, I haven't seen you in a while!"
    Athlete: "Hey, coach! Yeah, my wrist has been hurting for a few weeks. I went to the doctor and she gave me these pain meds, a brace, and told me not to do anything for 2 weeks."
    COACH: "What... the..."

    HOW THIS SITUATION SHOULD HAVE WENT:

    Athlete Day 1: "Hmm... my wrist kind of hurts today after those cleans and during handstand holds..." Mentions this to Coach.
    Coach: "Where does it hurt? Okay. Looking at your front rack position, you could work on your shoulder mobility. Let's target the lats and triceps which can ease up some of that stress on your wrist. In the meantime, roll out your forearm a bit to relieve some of those structures that are causing you a little discomfort. Let's lay off this a day or so until this calms down a bit and in the meantime we can modify around it" NO PROBLEM!
    Athlete Day 3,4, or 5. "I'm going to make up that bench day I missed!"

    Yay! Hooray! We all move on with our lives and you just saved yourself a few weeks of frustration. Give me ANY injury or pain and I could program you something shitty in 5 minutes that won't involve your affected area. Give me two, I dare you. In fact, I would LOVE to. It's what I do and it's why I am here. Don't feel like you are whining or being a sissy if you verbalize your concerns with pain in the gym. Remember why you're here. Help US help YOU.

     

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    -Coach Lindsey