1547-40 Meridian Avenue, San Jose, CA 95125

1547-40 Meridian Avenue, San Jose, CA 95125

Category: Community

February Member of the Month

February 2014 Member of the Month: Ann M

Ann McKinney Smile

Ann is one of those people that always seems to have a positive attitude and a fresh outlook on life and the challenges it presents. These are two very important traits that have made her successful at CrossFit since the day she showed up for her first class with her daughter and son in law last fall. The amount of progress Ann has made in what we would consider a short period of time (barely being able to finish a scaled version of her first workout to 351st in the world in her age group after Open WOD 14.1) is astonishing and we think the sky is the limit.

Ann McKinney Overhead

Here’s a little Q&A with the one and only, Ann:

Dave: What kind of shape were you in before you joined Cróga?

Ann: I weighed a lot more than I wanted, I was carrying weight around my middle and couldn’t seem to take it off. My diet was high in carbs and sugar and I was drinking Diet Coke (ugh!). So glad that is off the grocery list.

D: What were you doing before for fitness?

A: I have been a swimmer all my life. I was swimming a mile 2x/wk at the Campbell Community Center and jogging about 3 miles around the neighborhood but very inconsistently.

D: What improvements have you seen in the way you look feel and perform?

A: I have lost 8lbs and I have much better muscle tone in my upper body. My midriff bulge is gone and I am more comfortable in my clothes. The biggest change is really in how I feel. I am not as stressed out as I used to be and I am putting my health and fitness as a priority in my weekly schedule. I am important!

D: You seem to be constantly making huge strides forward, what drives you to get better everyday?

A: I love the way I feel physically, emotionally and spiritually and I want to keep my life on that track. My greatest motivation comes from Dave and Kelly, my coaches, who believe in me whole heartedly. I strive to learn all the CrossFit movements and improve from week to week. The atmosphere is fun at Cróga and everyone strives to achieve their personal best on each WOD.

D: What do you love about CrossFit?

A: I love the variety and the repetition. Sounds weird but I love that I can be super sore in one muscle group then go the next day and that muscle group recovers and another one gets challenged. I really like the Exercise of the Month because I can see great improvements by the end of the month. For example, February was Handstand Month. At first I learned to walk backwards up the wall and hold, then I was able to kick up and hold, then I was able to do a Hand Stand Push Up (HSPU). I was so excited I said “Dave, Dave, Dave watch me!” and I did a second one. Dave laughed and said “Dad, Dad, Dad watch me”.

D: What’s been your favorite culinary discovery since joining Cróga?

A: I did the Whole 30/Paleo Diet in October and I am just starting it again in March. The no Sugar is a challenge but I can do it!. I make a stir fry with zucchini, yellow squash, asparagus, red peppers, garlic and chicken and it is divine. Simple but I could eat it every day.

D: What’s your biggest fitness goal for 2014?

A: I set a goal to do a CrossFit Competition and I am participating in the CrossFit Games Open now. My goal is to be in the top 30 in my age group in Northern California.

D: What words of advice do you have for new members or people considering joining Cróga CrossFit?

A: CrossFit makes everyday movements so much easier because your muscles are toned and stretched. It is not just for athletes or weightlifters, it is for everyone since your only competition is with yourself. Anyone can do it and get the results of total body fitness in a relatively short period of time. Many of us will live to be 100 or older and there is no better time than the present to get started living healthier. At Cróga CrossFit, there are people of various body types and fitness levels. We all do the workouts together and Dave and Kelly take the time to make sure we know the movements and that we are using proper technique. It is like joining a family at Cróga. It is a lot of fun and you get so much encouragement.

D: Anything to add that we didn’t touch on yet?

A: Even though I may be one of the oldest members of Cróga CrossFit at 58yrs old, the environment is very inclusive and inspirational. I love it and I am getting compliments from lots of my friends about looking very good these days. I look good and I feel good. Thank-you Dave and Kelly

Congratulations, Ann, on all you have achieved so far. We are looking forward to you only getting more fit with age!

January Member of the Month

As Kelly and I looked back on 2013 and thought of things that we wanted to do in 2014, a Member of the Month spotlight was at the top of the list.

With that being said, we will be featuring one of our awesome members each month, writing a blog post about them with some Q&A and giving them their very own RPM Speed Rope as a gift.

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For our very first month, January 2014, we are proud to announce our Member of the Month is Sam L!

Sam has been a member for more than six months now and we have had the pleasure of watching him lose a substantial amount of weight, continue to add strength to an already very strong frame and become much more flexible at the same time. Sam and his girlfriend, Pareesa, have become a very important part of our community through outstanding attendance and participation in all our events and we are happy to see them each and every time they walk in the door with a big smile on their faces and ready to work.

Now for some Q&A with the man of the month:

Dave:  What kind of shape were you in before you joined Cróga?

Sam:  I would have to say I had a pretty good workout routine but a horrible diet. I was going to the gym 5 days a week but not pushing myself hard as I worked out. I thought my cardio was good until I got hit with the Cróga reality that I was not at all as fit as I thought.

D:  What were you doing before for fitness?

S:  Weights for 30-45mins and then 1 hour of some type of cardio.

D:  Your attendance has been awesome and you love hitting a “burner” bodyweight WOD after lifting sessions, what drives you?

S:  Beating my coach at a WOD motivates me. I would just have to say that since I have started CrossFit I have noticed such a good change in my body, mind, and choices as far as health that doing extra keeps me going harder. I like the way I feel after a workout even though it hurts. I don’t push myself enough so the people and WODs at Cróga do it for me.

D:  What improvements have you seen in the way you look feel and perform?

S:  I’ve dropped 30lbs, learned how to fuel my body properly and I’m so much stronger then ever before. I just feel better all around.

D:  What do you love about CrossFit?

S:  The community and the ever changing workouts. It’s everyday cardio and movements that I’m doing and it’s made into a kick ass workout.

D:  What’s been your favorite culinary discovery since joining Cróga?

S:  Spaghetti squash. I had never heard of it before the Whole30.

D:  What’s your biggest fitness goal for 2014?

S:  Possibly compete in some type of CrossFit event. But I really want to improve all my times, scores and max weights of lifts.

D:  What words of advice do you have for new members or people considering joining Cróga CrossFit?

S:  Stick with it, try your best and you will see results and have fun doing it.

Congratulations again, Sam! We love having both you and Pareesa as members and integral parts of our community. We are looking forward to watching you continue to progress throughout 2014 and will be there to push you to new heights and support you in that first CrossFit competition.

 

Survey Responses & Faster. Stronger. Tougher.

First of all, I’d like to take this opportunity to thank everyone for their time spent and thoughtful responses to our member survey. Your feedback is essential to helping us consistently make our product better and make sure you are happy with what we’re already doing.

That being said, what we learned most from this first survey is what new things you would like us to add to make your experience even better.

With a large number of you requesting workshops dedicated to one subject and the fact that the Olympics are just around the corner, we have decided to welcome a friend of ours, Kevin McMahon, to give a presentation he likes to call “Faster. Stronger. Tougher.” on Friday, February 7th @ 7:30 pm.

Kevin is a 2-time Olympian, 11-time USA Medalist and former NCAA coach at Stanford and Georgetown. His 1-hour presentation reveals “7 Performance Secrets” used by Olympians and elite-level athletes that can help you achieve your athletic, fitness and personal goals.

We are excited for the opportunity to host Kevin because we think his presentation is a great way to kick start a new year with new ideas about mental and physical preparation and execution.

The cost of this seminar will be $10 for members and $15 for non-members. Friends and family are welcome and we will cap attendance at 30 people.

We will be providing small bites and drinks and there will be time to talk to Kevin and socialize after the presentation.

For more information or if you have any questions, feel free to email me at david@crogacrossfit.com, ask in our members facebook group, or in class. We are looking forward kick starting our 2014 seminar series with a great turnout for a great coach/athlete/resource, Kevin McMahon.

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The 2014 CrossFit Games Open

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Open registration for The 2014 CrossFit Games started this morning and we’re very excited about another year of competition where anyone can and everyone should join in the fun. Check out the video below for a summary of what they are and how they work.

The 2014 CrossFit Games Open is not only an event for the biggest and baddest athletes, but a great opportunity for us to celebrate the larger community we are a part of. We get to perform the same WODs as every other CrossFit athlete around the world in any given week and get together as a gym on a weekly basis to push each other to new heights.

This year, we will be performing each weekly Open WOD on Friday nights as part of an event we’re going to call “Friday Night Lights”. This will be a community event that will consist of all athletes and family members that would like to attend coming together to complete the Open WODs, followed by a social event that will include post-WOD bites and beverages. We will be canceling our normal 5:30 and 6:30 pm classes for 5 weeks to host these WODs, so we hope you can all join in.

You can register by going to games.crossfit.com and clicking the red LOGIN HERE button at the right. The price of entry is $20. Make sure to add Croga CrossFit as your Affiliate when you sign up!

There will be more to come on The Open, the judges course, and our weekly Friday Night Lights events, but we hope this gets you all started and that we can get as many of you to sign up as possible to show off our community. If you have any questions, please feel free to ask away in our Facebook members group, in class or shoot myself (david@crogacrossfit.com) or Kelly (kelly@crogacrossfit.com) an email and we’ll get you all the information you might need.

Toys for Tots – Cróga Community Throwdown

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Don’t forget that THIS SUNDAY, 12/8 from 10 am until 12 noon we will be hosting our First Annual Toys for Tots – Cróga Community Throwdown.

All other classes for Sunday are CANCELLED

This is a fun/friendly competition held to bring out the inner competitive athlete in each of our members. We would love to have you all join us for a fun morning that will include two WODs and A LOT of high fives.

Price of entry is (1) new & unwrapped toy, please keep it under-$20, for our Toys for Tots bin.

If you would like to attend, but not participate, that is allowed, but we still ask that you bring a toy to donate.

There will be 2 WODs to complete and they are as follows:

WOD #1 – 8 Minutes to find Max Clean & Jerk (20 sit ups per failed attempt)

WOD #2 – Against 6 minute clock:
Row 500m
-THEN-
Max Reps of:
5 burpees
10 box jumps or step ups 24/20
15 air squats

Point system: 1 point for first place, 2 points for second, 3 for third etc. Lowest total after the 2 WODs wins.

RSVP by Friday on our Facebook Event Page or by writing your name down on the whiteboard at Cróga.

Heats will be announced on Saturday afternoon on our Facebook Event Page & via email.

Turkey Trot & Toys for Tots Cróga Community Throwdown

With the holidays right around the corner, we have a couple fun community events coming up that we wanted to remind you all of and give you some additional details about.

First up, the Applied Materials Silicon Valley Turkey Trot 2013 on Thursday, November 28th.

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The gym will be closed for Thanksgiving, but we encourage you all to sign up for the 5k distance of this race and join us, WEARING GREEN, for a fun and quick jog in the morning so you can feel even better enjoying your feast later in the day.

This is a really fun run that Kelly and I have done a couple times. It is more of a jog and have fun with thousands of others 5k, than it is a race. Well, at least that’s the way it always seems to turn out for us and we’d love to have you join us in the fun.

Here’s a map of the race if you’re wondering what you’re going to be getting yourself into: Turkey Trot 2013 Map

If you would like to register, you can do so on the Eventbrite Registration Page.

The 5k distance of the race starts at 8:30 am from Cesar Chavez park in Downtown San Jose and we plan to meet in front of McCormick & Schmick’s Seafood & Steaks starting at 8:00 am.

Don’t forget to wear your green Cróga CrossFit t-shirt if you have one! If you don’t, you can buy one at the box for $20 or wear something else that’s green so we can keep track of our group.

Also, make sure to RSVP on our Facebook Event Page so we know who’s going to be there.

If you have any other questions, feel free to ask in class, post in our Facebook group, or to the comments below.

Next up, Cróga Community Throwdown supporting Toys for Tots on Sunday, December 8th.

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We will be hosting an internal throwdown for all our athletes to participate in with the entry fee being (1) new & unwrapped toy donation.

We love having the opportunity to harness the power of our wonderful community to improve as many lives as possible and we are excited to be able to host an event that everyone can participate in that will benefit some of the less fortunate children in the area.

There will be two workouts involved in this throwdown and they will be released at a later date, but please rest assured, they will be short in duration and scaling will not be necessary for any/all to participate. We want this to be an all inclusive event and we look forward to seeing the inner-competitor come out of those that don’t even know they have it in them.

Be sure to to RSVP on our Facebook Event Page so we know who’s going to be competing/attending.

Stay tuned for more information about this event as the date approaches. WODs will be released approximately 1 week before, 12/1.

Whole30 Success!

During the month of October we challenged all our members to complete The Whole30, “a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.”

We watched as a good number of you read It Starts With Food, talked to each other daily about how it’d been going, shared recipes in our members only Facebook group and celebrated a successful completion at our Paleo Potluck on November 1st.

We are extremely proud of all of you that participated and couldn’t be happier with the results we’ve seen in weight loss, attitude change and increased culinary knowledge. You are all the definition of Whole30 Success!

Below are just a few of our members weight loss totals & a few pictures:

Mike Mancuso: 23 lbs lost

Mike Mancuso

Andy Villareal: 15 lbs lost

Andy Villareal

Diana Pereira: Did not weigh before & after, but pictures below speak for themselves

Diana 1

Diana 3

Gabe Escalera: 15 lbs lost
Gabe 1Gabe 3

Justin Williams: 24 lbs lost – Including 4% Body Fat Lost
Rusty Brown: 20 lbs lost
Sam Lampton: 22 lbs lost
Pareesa Rad: 8 lbs lost
Laura Moreno: 6 lbs lost
Andrew Morris: 10 lbs lost
Kelly Maxwell: 9 lbs lost
David Musgrave: 4 lbs lost

That’s a total of 156 lbs lost by the 11 people that we have actual numbers from. Pretty impressive if you ask me!

Congratulations to all that participated, we hope you’re enjoying your new smaller selves and the stronger/healthier relationship with food you developed over a 30 day period. We look forward to completing another Whole30 with all of you during 2014.

Barbells for Boobs at Cróga CrossFit

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If you haven’t already heard, we’re going to be hosting a fundraiser called Barbells for Boobs at Cróga CrossFit THIS SATURDAY, 10/26 from 10 am – 2 pm!

This event will include a Partner WOD: “Helen meets Grace” for those that want to get their sweat on with prizes for the top 3 teams, a raffle for some great prizes including a pair of suite level Sharks tickets, a Joseph George Wines gift basket, some Visuals & Threads snapback hats and gift certificates to multiple local establishments, and a great community socializing opportunity for those that just want to show their support of a great cause.

All proceeds from this event will go straight to Barbells for Boobs, which is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere.

If you are unable to attend or would like to donate online ahead of time, please visit our team donation page, no donation is too small!

If you would like to participate in the partner WOD, please add yourself and your parter to our Google Doc Spreadsheet. If you do not have a partner in mind, please add yourself anyway and we’ll find a good partner for you on the day of.

For those of you that have already signed up, below is a timeline of how we see the day going. We will have official heat times for you in the morning.

Athlete & Volunteer Check-In: 10:00-10:30 am
Judges Prep/Athlete Warm Up: 10:30-11:00 am
Heat Times:
Heat 1 – 11:15-11:35 am
Heat 2 – 11:40-12:00 pm
Heat 3 – 12:05-12:25 pm
Heat 4 – 12:30-12:50 pm
Heat 5 – 12:55-1:15 pm
Winning Team Awards: 1:30 pm
Raffle Drawing: 1:40 pm

WOD: “Helen meets Grace”
Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
For time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
30 Clean & Jerks, 135/95 lbs

Scaling of the WOD is permitted for all that want to participate. We just ask that you use the same barbell and same kettle bell weight. Only one set per partner team

We are hosting this event to bring the community together to show our support of a wonderful charity, not to see who’s the best CrossFitter around!

See you Saturday!

Get Out There: Kelly, Catherine & Liz – Mermaid Series Sprint Triathlon, Capitola

Last Sunday, we closed the box to make a trip over the hill to show our support for three of our awesome female athletes, Coach Kelly, Catherine & Liz. It was a beautiful morning in Capitola and a perfect day for a race.

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Our girls had been training for months for this event by hitting CrossFit Endurance WODs all week, adding swims a couple nights a week and Saturday mornings, and going for bike rides on the weekends.

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The sprint triathlon started with a 600m swim out and around the pier and then parallel to Capitola Beach down to the main beach. They then ran up the hill about a quarter mile barefoot to their transition area and hopped on their bikes for an 11.5 mile ride.

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After the ride they dropped their bikes off back at the transition area and ran 2.5 miles through the surrounding neighborhoods and finished with about a 1/4 mile run on the beach where we were waiting for them with cow bells and high fives.

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All the ladies performed extremely well with Liz and Catherine both beating their previously years times and Coach Kelly coming in under 2 hours in her first triathlon event ever.

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Unbelievably, Coach Kelly we found out on Thursday that Coach Kelly had been training for the last 2 weeks and had completed the entire triathlon with a broken foot and sprained ankle!!! She had crashed her bike during a weekend ride and had been complaining of foot pain, but it didn’t seem too serious, boy were we wrong! She is such a trooper and she said she thinks the mental toughness she’s developed through CrossFit helped her push through the pain and finish the race.

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We encourage you all to sign up for events outside of CrossFit that interest you and let us know so that we can help you train for them and show our support when you go to compete. Don’t forget that Coach Kelly is CrossFit Endurance Certified and we do have resources available for specialized training outside of our daily prescribed WODs.

Murph enjoyed the race too! He tried to dig to China...
Murph enjoyed the race too! He tried to dig to China…

Whole30 Day One: Goals and Resources

Hi Cróga Family,

Coach Kelly here – wanted to check in to see how everyone is feeling during the first day of the Whole30. So far I’ve enjoyed banana nut porridge, mashed sweet potatoes and chili. Nom. I know the first day can seem overwhelming – but I promise if you make it through day 16 – it’s all down hill from there.

The first day is also the perfect day to set your intentions for this month. If you signed up for the Whole30 Daily, you should have receive a couple worksheets on your day zero (yesterday). One worksheet in particular that was (and still is) helpful for me is the “Self-Evaluation Goal-Setting” exercise.

We encourage you to NOT skip this step – goal-setting is incredibly important for a variety of reasons:

  • Gives You Clarity. How are you supposed to achieve your dreams and visions if you don’t clearly spell out the outcome you desire? Setting your goals gives you clarity on what you ultimately want, and ensures that you are channeling your time, energy and efforts into things that really matter to the success of your program.
  • Drives You Forward. The point when you set goals marks one the points when you are most connected with your source of motivation. Goals are the fuel which drive you forward and keep you going when the going gets tough.
  • Gives You Focus. Goals give you a focal point on which to place your attention, and what exactly to spend your time and energy on. Think of your time, energy and efforts as input, and results as the output. A goal acts as your funnel, which guides and channels those inputs effectively into your desired output.
  • Holds You Accountable. Setting a specific goal gives you clarity on whether you are living up against what you committed yourself to do when you first set your goal.This accountability is accountability to yourself, not anyone else. When you stay accountable toward your goals, you are in fact staying true to your desires.
  • Be The Best You Can Be. Without goals, you subject yourself to the natural, default set of actions that keep you feel safe and comfortable every day. But this familiarity is the nemesis of growth. By setting goals, you set targets that make you venture into new places, new contexts, new situations–and growth.

Want to see my goal from the month (based on the 9 factors of optimal health)?

  1. Nutrition:  I will try two new Whole30-friendly recipes each week.
  2. Sleep:  I will try to be in bed by 10:30 p.m. every night.
  3. Stress Management: I will go for a brisk afternoon walk at work three times per week.
  4. Exercise:  I will attend spin class at least one day per week and WOD at least three times per week
  5. Active Recovery:  I will attend a yoga class at least one day per week.
  6. Injury Rehab:  I will continue my finger/hand rehab exercises every day and see Dr. Lisa Lynch at Rose Garden Health one day per week.
  7. Fun and Play:  Our family will spend time with friends, other family members and take Murph to the dog park four weekend days during the month.
  8. Personal Growth:  I will start and finish Lean In during my Whole30.
  9. Temperance:  I will not watch television during the week nights.

Pretty nifty goals – and call me a nerd, but there’s something about putting a pen to paper (or in this case type words on a blog) that makes these goals feel more official.

Everyone will rock this! Stay tuned for more check-ins like the video below throughout the month: