CF Milpitas Featured Member: Vidhatri Subramanya!

Name: Vidhatri Subramanya

Occupation/Major: Software Engineer

Favorite Movement/WOD:  back & front squats, cleans

Least Favorite Movement/WOD: snatch

When and why did you join CrossFit Milpitas?

I joined CFM in the fall of 2015. Although I was able to successfully hike up to the top of half dome, I realized how unprepared I was, in terms of body strength, endurance and confidence.

Though I was going to a traditional gym, I realized I needed to change my fitness routine and decided to try CrossFit. Few days after the hike, I spoke with Vito and immediately joined CFM.

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What sort of changes have you seen or experienced since starting CrossFit? 

I’m definitely stronger and faster compared to a year before. I have become more disciplined and dislike missing WODs. I’m able to move out of my comfort zone and learn new WODs/skills at CFM. ROMWODs helped me with my flexibility and my ability to recover faster.

Do you participate in any other activities or hobbies outside of CF?

I love hiking, my default trail is Mission Peak. I do enjoy Yoga and Pilates occasionally.

I like to travel and explore new places. During my free time, I also volunteer to teach young minds about computer science and technology. 

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Please share with us any favorite CrossFit/CF Milpitas moments: 

Anytime I get a PR or get a movement/form right (which is really hard for me!).

Thanks to the direction/motivation from the coaches and the company of some amazing friends, it’s fun working out at CFM.

Any advice for people just getting started or new to CrossFit?

First few weeks are gonna be hard, scale down if need be, but be regular. Understand and listen to what your coaches got to say. Follow your sport, have your own CrossFit idol, let ’em inspire you.

Thanks,

Vidhatri

A Few Things On Local Comps From Your Coach

Some of you are upset. I get it. You paid a lot of money. The judging was questionable. The event did not run smooth at all and there were some huge malfunctions. Some of you have had experiences similar to this at a few other local competitions. I am not saying you don't have any right to be mad, because you do. In fact, I would say this past weekend was the most disastrous competition I've experienced to date. I would, however, ask that you consider the following:

EVENT ORGANIZATION, LARGE PRIZE MONEY, BIG CLAIMS:
This isn't ESPN, folks. We've got CrossFit owners and coaches trying to run events with multiple divisions, heats, and sites. I think it's safe to say that they are doing the best they can and trying to learn. With the exception of running late and the big scoring disaster, I think they actually did a pretty great job. I know I couldn't imagine all of the work that went into making this event happen.

Do I think they were in over their head? Maybe. Were they not prepared to handle the LARGE amount of athletes they let into this competition? Maybe. The idea of a large competition with six different divisions and 400+ athletes in one day sounded terrible from the start. No one wants to be competing from 7am to 5pm (and by competing I mean mostly sitting around for hours wondering when you go because heats are running late).

Yes, there was a lot of money on the line and this comp made huge claims about live streaming and growing this event, bragging about how they would remain on time. Sad to say, but you almost have to expect MOST local competitions to run into some management issues. Not an excuse, just saying. Like I said, besides those two major issues, the competition had some pretty good potential. They obviously didn't anticipate and plan to run late... or for someone to mess up the scoring so maybe cut them some slack!

JUDGING:
This is not an issue unique to this particular comp, other local comps, or even the sport of CrossFit. I really want to emphasize that I am not making excuses for them but think about this...

It is SO easy to look at someone else across the room or online and say "NO REP" to yourself or the person next to you. You're confident in your knowledge of movement standards, and the ability to see movement. That is a good thing! Some of you are so confident that you wouldn't even hesitate to tell that person right then and there as it was happening. Not because you're an asshole, but because that's what we do! Hold each other accountable to move well. Right?

Well, believe it or not, this is NOT easy for a lot of people. THESE JUDGES ARE VOLUNTEERS. THEY ARE POTENTIALLY NEW TO CROSSFIT. They are not CrossFit coaches. Even if they aren't new, they may not be confident enough to no rep someone (assuming they are comfortable with movement standards). It is harder than you may think! You see someone giving it their all in a high-pressured situation, they are moving fast, they are highly emotional, it is loud and the fear of stopping them and starting an argument with an athlete might be their worst nightmare. Should comp review the movements with their judges? OF COURSE. They probably did! That doesn't make someone Adrian Bozman Head CrossFit Judge over night!

OTHER ATHLETES "CHEATING" AND NOT HITTING MOVEMENT STANDARDS:

"Look at that athlete! They aren't squatting low enough!" You are very right. They are not even close. From my experience with coaching... most of these people are not INTENTIONALLY trying to cut reps short. They do it for multiple reasons such as, physical limitations, lack of body awareness, lack of strength, lack of mobility, lack of accountability, or they are a work in progress (WE ALL ARE). This is not the CrossFit Games. Many of our own athletes here at CFM are still working on their ability to perform bodyweight movements through a full range of motion. Does that make me a shitty coach or them a shitty athlete? I hope not! Does that mean they shouldn't be allowed to sign up for a scaled competition for fun? You can answer that yourself but let me just say that I would have no repped a lot of OUR athletes during this comp. ;) It does not come easy to some. We are all on a journey trying to be better. I think it's safe to say MOST people are not trying to cheat.

WHAT YOU CAN DO:
Represent yourself and your gym by moving well and not reacting negatively toward other athletes and the judges. Hold yourself to a high standard.

Ask you coach before you do a competition and see whether it is new or reputable.

Worried about what other people are doing and things out of your control? Not worth it. Worry about yourself! You hear successful Games athletes say that all of the time in interviews. Stick to YOUR plan. You want to come out on top at a competition and in life? Work twice as hard as those around you, and move twice as well.

Memorial Day 5k at Milpitas HS!!

If you don't know your 5k time I highly encourage you to join us on Memorial Day (Monday, May 30th) at the Milpitas High School Track. Even if you do have a 5k time, come retest! We have had a considerable amount of running programmed lately and it will be awesome to see all of the PRs! Warm-Up starts at 9:00am. 8:50am is good. 9am is okay. 9:05 is less than okay.

There will be no classes that day so try to make it out!

Come See CFM Athletes at the Contra Costa Throwdown Sunday, May 22

Start organizing your carpools. Find that CFM shirt shoved in your drawers. You need to come to this. Sunday the 22nd at Concord High School. We have 10 CrossFit Milpitas athletes competing that would love your support! Ian, Coach Vito, Katie, Katy, Monique, Michelle, Margaret, Christina, John and Jason will be representing us at this HUGE competition with over 200 teams (400 athletes!) competing for over $15,000 in prizes.  Competition begins at 7am. CLASS ON THAT SUNDAY WILL BE CANCELED.

Looking to stay local? Then you could always head to the San Jose Convention Center and support Alex competing at the Xtreme Top Box Throwdown on the 21st and 22nd! (9am to 5)

Becky's Love Letter to CrossFit

A Love Letter to Crossfit:                                April 2016

My Dear Crossfit,

When we first met four years ago, I never imagined we would be together this long. Our love for one another has been varied but constant. We accept one another without judgment or fear. OK, maybe a few of your WODs have struck fear in my heart. After all, you did introduce me to “Pukey” after 16.5. But even that never altered our journey.

You have provided me with a community of fellow athletes and coaches whose support and friendships fuel me daily. You have transformed me mentally and physically as only true love can. You have nurtured my spirit and body. 

As with my marriage to my husband, you’ve helped me become the best version of myself I can be at age 63. Our love will sustain and keep me healthy, fit and centered for many years to come.

Love,
Becky Hammer

You crushed April! May Nutrition Challenge and Regionals

The LuRong Living Summer Challenge begins May 16th! If you want to get your nutrition in check with guidance and support, please consider signing up. It is recommended that you are willing to commit some time out of your weekend for meal planning and food preparation. Cost is $45.00 and there is help available to you every step of the way!

https://challengeseries.lurongliving.com/summertime16/

The weekend of May 14th and 15th, Coach Lindsey and Coach Vito will be in San Diego for the CrossFit Games California Regional. Please note these schedule changes:

Saturday May 14th - 9-11am Open Gym MEMBERS ONLY
Sunday May 15th - 9-10am Open Gym

CFM Featured Member - Ravi Saini

Name:   Ravi Saini
Occupation: Realtor
Favorite Movement/WOD: Cleans
Least Favorite Movement/WOD:  Muscle-Ups

Throwback!!

Throwback!!

Please tell us a little about yourself:
Married to my Beautiful Wife Edyta who happens to be a CrossFitter now. We are blessed with 2 boys and hopefully they will follow in parents footsteps and do CrossFit in addition to other great achievements they will achieve in Life. Family First.
When and why did you join CrossFit Milpitas?
Funny thing that I first experienced CrossFit in India.  I had gone back to India for a year in 2010/2011 and one my friends talked about new thing he joined called CrossFit and I decided to try it out at the place called CrossFit Himalaya one of first CrossFit in India. And then I was involved in opening the very first Reebok CrossFit in India. It was great experience.

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What sort of changes have you seen or experienced since starting CrossFit? CrossFit has changed my life for great and I think I like to believe myself as a Crossfitter now. I feel stronger not only physically but also mentally. I would be doing CrossFit till the day my body allows and trust me I will do this for long long time.
Do you participate in any other activities or hobbies outside of CF?
I love soccer and used to be more involved playing it but due to injuries I have minimized it in playing and maximized it in watching
Please share with us any favorite CrossFit/CF Milpitas moments:
Trust me everyday in CFM is like great/ favorite moments. I believe my wife and I have found new Family at CFM.. Love to All. Shoutout to the Awesome Coaches.

Any advice for people just getting started or new to CrossFit?
I am saying  this with my personal experience that first 3-4 months you would hate the soreness and would look for excuses not to show up for class but push yourself these first few months, and then you will love/ embrace the soreness plus would wait to see the next day WOD on Wodify before going to sleep.

16.5 Saturday Celebration at CFM

Hopefully you have enjoyed the 2016 Open experience as much as we have! We've been celebrating the Open, the community, our improvements and accomplishments the past few weeks and want to go even bigger for the final Open workout of the season to celebrate all of your hard work and participation.

Saturday, March 26th we will be running heats beginning at 9:00am. Food, drinks, and more after depending on the length of the workout and number of heats. CrossFit Milpitas will be providing a bounce house for the kids. Please feel free to bring family, friends, and food to this event. The new grill will be out!

 

 

The CrossFit Milpitas 2016 CrossFit Open Experience - What you need to know!

It's our favorite time of year at CrossFit Milpitas. THE OPEN! Right now we have FIFTY members registered! Please see the last post if you need to be caught up on what the Open is and how to sign up. You have a few more days still! This year the first open workout announcement will be Thursday at 5pm. It will be VERY close to us at NorCal CrossFit Santa Clara with local (CrossFit of Fremont) Games athlete, Chyna Cho participating. Unfortunately, you cannot buy tickets to this event.

For the next 5 weeks here how it's going to go.

Monday-Wednesday: regular classes/schedule.
Thursday: Recover/Skill WOD as usual. 5pm viewing party at CFM. Then Open workout walk-throughs and strategy discussion until 7pm.
Friday: OPEN WORKOUT DURING CLASSES
Saturday: OPEN GYM 9-12. You can complete the Open workouts during this time. Must have a judge.
Sunday 9am class. OPEN WORKOUT MAKE-UP.

Three days of the Open workout?! Yes. Those who registered have a limited amount of time to complete these workouts with a judge. Also, many will want to re-do the workouts. Not everyone has the same schedule and we want to allow them to do that. If you would like to come to Saturday and/or Sunday class and do something other than the Open workout, our coaches will be ready with another option for you!

HAPPY OPEN!

The 2016 CrossFit Open! CFM Athletes featured on Games Site!

https://www.youtube.com/watch?v=ovrlhpWjQmc

Check out some of our very own being featured on the Games site talking about the Open. Have you signed up for the CrossFit Open at Games.CrossFit.com, yet? Over 20 of our members have already and the deadline is this Friday! Don't say we didn't tell you! Some of you have been doing Open Prep. Others have been doing the past Open workouts on Fridays and Sundays. You are ready! Let's do this!

SHIRT AND HOODIE ORDER! www.kotisdesign.com/crossfit_milpitas
NOTE: IF EVERYONE WHO WROTE THEIR NAME ON THE BOARD INDICATING THAT THEY WANTED TO ORDER DOES NOT DO SO, THE ORDER WILL BE CANCELLED. 

Looking Back On The Past 8 Years For CrossFit Milpitas.

Wow! The box has come a LONG way! Eight years might not sound like a lot of time, but in CrossFit years, CrossFit Milpitas is OG as hell. CrossFit gyms go through many phases: different athletes, coaches, owners, programs, classes, etc… but the community is a constant. Having only been here a few years myself, I can only speak to the changes that have happened over that amount of time and I must say, I am very proud of what CFM has become. I feel we make a great effort to adapt whether it is using growing evidence and continued education to deliver quality information and coaching to our athletes or even things like offering new or different classes based on member interest and benefit. All this while still maintaining the core values and spirit of the CrossFit training methodology. It's always fun to think of how great things were, but I think it is more important to appreciate how great THINGS ARE NOW and how they will get better. 95% of our members have not been with us these entire 8 years and that doesn't matter. What matters is that you are here with us now, making yourself better for tomorrow. 

Here are a few words from the owners:

"Throughout my life in the fitness industry I have always envisioned myself as someone who was generally fit and prepared for anything. I started CrossFit training in 2007 and it has been a roller coaster ride to say the least. CFM has been the foundation for my fitness and my future. Being able to start from such a small racquetball sized gym, to where we are now, (celebrating our 8th year of existence, and STILL delivering great fitness, coaching, and bringing together such a loving and caring community of athletes), speaks volumes to our staff past, present and future. Thank you all for making my days. Thank you all for showing up and working hard. Thank you all for trusting me with your health and fitness. Thank you all for your support to the program the community and your coaches. THANK YOU ALL, THANK YOU CFM. THANK YOU CrossFit Milpitas. "

-Coach Vito

"Eight Years! It all started as a gym to provide people the best path towards fitness that I have ever walked. Ha! "Walked", more like ran, jumped, lifted, lunged, pulled, pushed, squatted... you get the idea. CFM has grown into much more than that. It's provided friendships, relationships, and even some flings. Through the last 8 years we've experienced joy and laughter through good times, along with some drama and tears through the very few tough times. As a business it has provided income for our employees and their families. It's been a foundational stepping stone for more than a few Bay Area business owners. It's CrossFit family tree is large and strongly rooted. CFM has birthed a couple of professional athletes. It's helped to keep grandparents out of nursing homes and running around with their grandkids. It's saved and changed many lives. It has made people better versions of themselves. We are a community in every sense of the word and I'm proud to be a part of it. Let's celebrate the last 8 years together and keep growing for many years to come!"

-Austin

New Research Suggests You Should Definitely Attend The 8 Year Anniversary Party

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Mark it down on your calendars! CrossFit Milpitas is celebrating 8 years of existence on Saturday, February 13th. 9am Team WOD will be on as normal or we would like to encourage you to bring a friend or family member to the 10am community class. After that we will start cooking, eating, etc… please bring something to share.

Also we are having a cookie baking contest! If you would like to enter for a chance to win various gift cards, please start testing out recipes. All we ask is that they are Paleo-friendly (we have over 25 members participating in the LuRong Challenge right now) and that you are able to bring enough for a handful of people to "judge". :)

Prayers For Ava

Ava Khalipa was recently diagnosed with Leukemia.

Jason's daughter has a big fight in front of her. She has to battle with Leukemia. She's fortunate to have her father's genes when it comes to strength. We know she will fight this thing and beat it. The family is asking for positive thoughts and prayers to help get through this.

Please come to the gym this Saturday, the 23rd, at 9am. I'm programming a workout we will do for Ava to send strength and positive vibes. We are also bringing a big card for everyone to sign so I can bring it to her.

Jason was an original member and trainer at CrossFit Milpitas, it's where he started and first fell in love with CrossFit. He's a great friend and has helped me and many others by constantly bringing a positive outlook to everything in life. Please come in Saturday. Anyone in the CrossFit community is welcome.

5 Signs That You Should Be Registering For The Lurong Living Challenge!!

MUST.TYPE.A.BUNCH.OF.RANDOM.STUFF.SO.YOU.DON'T.SEE.LIST.IN.PREVIEW.
OF.MY.CLICK.BAIT.ARTICLE.SO.YOU.ACTUALLY.CLICK.IT.AND.READ.SO.YOU.DON'T.
COME.AT.ME.SAYING.YOU.DIDN'T.KNOW.WHEN.YOU'RE.MAD.YOU.MISSED.OUT.

 

1) You want to eat better in 2016. 2) You want help doing so. 3) You would like others to help support you and hold you accountable. 4) You like a challenge. 5) You want to win prizes.

Simple as that! We have 13 signed up already and our goal is at least 20! The Challenge starts the 18th. You get to choose what nutrition plan you want to follow and what level you would like to do for the workouts. $45.00 Sign up here: 
https://challengeseries.lurongliving.com/resolution16/login?message=1002

After you sign up you need to IMMEDIATELY have me take your measurements and weight (before and after picture is optional). I leave Thursday morning so after that, you'll have to ask Vito.

QUICKFIT! We will be adding QuickFit classes at 11:30am and 7:00pm on M/W/F in addition to our current M/W/F 6am!

CFM Kicked Off New Year With Murph. What Happened After Will Shock You!!!

Thank you for your participation in Murph on Friday! What a great way to start to 2016!

This month, QuickFit memberships are now available! Current members may still join for free, however, as a stand alone membership is $79/month.

IN PREPARATION FOR THE OPEN, THURSDAY AND SUNDAY CLASSES WILL BE A LITTLE DIFFERENT FOR JANUARY AND FEBRUARY. Don't get me wrong, fitness is a year round thing and a lifetime journey. We don't try to get you "most fit" before the Open, but we would like to give you an opportunity to focus on the specific movements and types of workouts we tend to see in the Open each year.

What is the Open? http://games.crossfit.com/about-the-games/the-open

Thursdays: We will still have a short ROMWOD, but the first half of class will be gymnastics and other skill work for movements such as pull-ups, toes to bar, double-unders, handstand push-ups, muscle-ups, etc...

Sundays: Will still be pretty similar to how they are now (supersetting strength & skill then MetCon) but the MetCons will all be Open Workouts from previous years. YAYYYY!! The Open workouts serve as great benchmarks to measure improvement.

Top 9 Ways To Survive "Murph" and New Years Hours.

Thursday, December 31st NEW YEARS EVE - Gym closed at 2pm...
Friday, January 1st NEW YEARS DAY - Noon Class Only at 12:00pm "Murph"
Saturday normal (We no longer offer an 11am class on Saturday. Sorry to those who have been asking me. I was wondering why a few people were and I told you 11:00 is still a class but I guess not. I apologize for the miscommunication.)
Sunday normal.

Start thinking of your 2016 health and fitness related goals! I'll be starting to ask you what they are over the next week or so for our Goals Board in the office. My goal as a coach is to 1) help you with those goals 2) improve the gym's overall ability to perform strict pull-ups and 3) continue to improve the gym by learning, listening, and caring.

No Murph survival tips here. I'm messing around with some "Click Bait" headlines.

On behalf of our owners and coaches, thank you for all of the cards and gifts over the holidays. :) Your thoughtfulness means a lot!

Everything You Need To Know About Next Week! Dec 21-27th.

MONDAY, DECEMBER 21st: We will be heading over to see our friends at the Milpitas Food Pantry again to help out! Sign up sheet for carpooling will be on announcement board. We leave at 9:45am.

TUESDAY, DECEMBER 22nd: Milpitas Food Pantry again. Leave at 9:45am, done by 11am.

WEDNESDAY, DECEMBER 23rd: If you are still in town please join us at Dave and Busters in Milpitas for Happy Hour from 4:30 to 7pm. This is an invite for ALL MEMBERS. If you are reading this, that means YOU. Come hang out with people you don't get to see very often in the typical class hour you attend! It will be fun!

THURSDAY, DECEMBER 24th: CHRISTMAS EVE. "12 Days of Christmas" WOD at 9am. Gym open until 12. Please arrive no later than 11:15 if you are going to participate in Open Gym.

FRIDAY, DECEMBER 25th: CHRISTMAS DAY. CLOSED.

SATURDAY, DECEMBER 26th: ALL CLASSES ARE ON!!

SUNDAY, DECEMBER 27th: 9am CLASS STILL ON!

 

December 14th. Toys For Tots. QuickFit Starts Tomorrow.

Wow! That's a lot of new and unwrapped toys for Toys For Tots. You guys are awesome and extremely generous! Pick-up is on the 16th if you still want to give anything.

Have you noticed our new and improved site?! It is still under construction but please give us any feedback or let us know if you notice anything off or missing. Suggestions are ALWAYS welcome, of course.

Remember QuickFit starts tomorrow at 6am SHARP! Don't be late! I am setting my alarm for 4:45am right after I post this. …!!!

Speaking of posting things… a lot of members are still often asking questions in class and on our private Facebook page about items addressed in detail on the blog. Because of my other job in the evenings I can't post reminders on social media about the blog so I understand that you don't think to look every night, especially since you could find the WOD on WODIFY and go about your day. I think I just may do one post a week instead with general information or as things come up. Tomorrow (Monday only) for every person who comments below, "Lindsey, I read the blog." I will do a strict HSPU. I need to work on them - help me out.

Oh, and if you see Edyta, give her a high-five for getting her first and second rope climb ever today during Sunday Funday!!

WOD

RX- 5 rounds for time

20 Strict Ring Dips
14 Thruster 135/95

December 11th - Hero WOD

What are Hero WODs? We have seen a few of them come up a little more frequently in the programming lately. Most of you are aware that Hero WODs are workouts in which we honor fallen Heroes. Coach will always read to the class about that person. And then we tackle what is often a longer duration, possibly higher repetition workout.

I have had many discussions with people about Hero WODs. A lot of the time this discussion involves scaling and modifying. Is it okay to NOT scale or modify a HERO WOD like we normally would even if it takes 30+ minutes in an attempt to pay tribute? My answer would be, "It depends." It's not like we are doing HERO WODs all of the time. There is nothing wrong with an occasional long grinder. But what are the movements, and how many reps are you doing? Are you conditioned and prepared to handle the volume a Hero WOD requires? These are a few things I think about when I make suggestions for athletes when they ask if they should scale or go for it. Normally, I wouldn't recommend an athlete spend a ridiculous amount of time (especially past the class hour) to complete a Hero WOD but I think an OCCASIONAL long "Tribute" or assessment to measure improvement is acceptable. Let's look at tomorrow. "Luke" is going to take a while, yes. But the running in our programming the last few weeks has you more than ready to handle not even 2 miles of running. There are a lot of movements but the rep count really isn't that high for any of them. This is not a Hero WOD I would be too worried about.

For more insight on Hero WODs and other concerns about them please read this piece by one of my favorite bloggers:
http://breakingmuscle.com/functional-fitness/the-proper-way-to-do-a-hero-wod-and-honor-the-fallen

 

Dec 11th WOD "Luke"

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

RX
For time:

400m run
15 Clean and Jerks 155/105
400m run
30 toes-to-bars
400m run
45 wall-ball shots 20/14
400m run
45 KB Swings 53/35
400m run
30 ring dips
400m run
15 Lunge Steps 
400m run