Bikes for Sale!

Hi Everyone!

We have people who are selling some bikes. All bikes are used but in good condition. Contact Ryan@defiancecrossfit.com for more info. If you like, we could meet both buyer and seller at the gym and make sure the bike really fits you and there is nothing wrong with it. 

1.  XL 2004 Specialzed Allez Pro

Aluminum frame

Triple Crankset

Shimano105 gruppo

Mavic Open Pro wheels

SPD pedals

Upgraded replaced rear cassette, stem, headset, BB, front chainrings and chain.

$350 

2. 52 cm 2000 Lightspeed Tuscany Ti

It had one owner, purchased new for $2,200. 

New cables and bar tape.

Ultegra 9 Speed components

Look pedals clipless

Mavic Open Wheels

$700

3. 56 cm 2009 Cannondale 6.5

Shimano 105 components,

Ultegra Bottom bracket and cassette

Rear Tektro brake, newer front 105 brake. Stock Shimano RH20 wheels

Replaced the cables, chain, bar tape and cassette earlier this year,

replaced bottom bracket and front brake last fall.

Shimano clipless pedals

(Bike comes with a magnetic trainer from Performance bike)

- For $200 extra: Easton EA90SL wheels.

$550

4. 43cm compact (48cm conventional) Soma Smoothie

105 10spd with specialized wheels. 

new bottom bracket and headset.  The components except for

cranks are new

700c wheels.

May 26 Run Workout

Thursday May 26th we will be meeting at the Cubberly Track at 6pm for a RUN workout.
4000 Middlefield Rd, Palo Alto, CA 94306
(from the gym go right on Leghorn, left on San Antonio, Right on Middlefield, the Track is on the left behind the GREENDEL SCHOOL.
The run will follow a workout similar to what we do in the gym: 10 min warm up with drills, main set of self paced intervals, cool down.
NORMAL HOURS CONTINUE AT THE GYM.
See you all there,
Haley/Ryan
(650) 862 6787

Endurance Team Run on Thursday

The Endurance Team is meeting on Thursday May 12th at 6pm for a nice run workout. Normal gym hours at the gym.
We will be meeting at:
San Antonio Rd & Terminal Blvd

Mountain View, CA 94043

(Just take San Antonio until it dead ends at Shoreline Park)

The run will take less than an hour and will be a self paced series of drills and intervals. 

Email with Questions!

Haley@defiancecrossfit.com

Endurance Team Bike on Tuesday

We will be meeting Tuesday May 10th at 6pm for a bike training session. Normal gym hours (5pm, 6pm) will be happening at the gym. 

Details:

- Meet at:

Edgewood Rd & Canada RdRedwood City, CA 94062

- Bring your bike and be ready to ride. (Mountain bikes welcome)

- 6pm

- We will be doing some short intervals back and forth on Canada rd. 

- Friends/Family welcome.

See you all there!

Haley

(650) 862-6787

Endurance Team Photos

Photos from Saturdays run workout.

We warmed up at the Stanford fields, ran a couple drills, then did the main set of stair repeats. 

Athletes:

Nicole

Josh 

Madeline

Eric

Boris

Anthony

Ysbrand

Ryan 

Haley

PRs

Lots of Personal Records Friday at the Gym. The workout was CrossFit Total.
Work up to 1 rep max (1RM) on Deadlift, Shoulder Press, and Back Squat. Add total weight of the 1RMs.
As you can see in the photo below, everyone got a PR on at least one of their lifts.

DCF Endurance Team!

HI Everyone!

This Saturday at 8am we will be doing our first Endurance Team RUN workout. It will substitute the 9am gym workout! 

Details:

- Meet at the corner of Oak Road and Stock Farm on the STANFORD  campus (490 Oak Rd Palo Alto, CA 94305-4502)

- 8:00 am

- We will be doing a nice run workout on the grass fields then running some stairs at the nearby parking structure. It will be as hard as you want to make it so if you are not feeling fast it is possible to just run slow/steady. 

- Non-runners welcome and encouraged and bring your friends/family if they want to come. 

- Total workout time will be 30 - 40 min. 

The Defiance CrossFit Endurance Team is open to all unlimited members of the gym. We will be meeting twice a week with a possible third time on the weekend. Tuesdays 6pm for a Bike workout and Thursdays 6pm for a Run workout. Normal gym hours at the gym will continue on those days. The endurance team is designed to be for beginner athletes and will follow a program to prepare us for our goal race of the SANTA CRUZ TRIATHLON on September 25, 2011. www.santacruztriathlon.org/SCT 

Along the way we will participate in other fun races such as the Tough Mudder, 5k running, trail races, bike days, etc...

Our first Monthly meeting/BBQ will be on Tuesday, May 24th at 7pm at the gym where we will talk about our training plan, product sponsorship, t-shirts/uniforms/gear, and the goal race preparation. We will have a real sign up sheet  for you to fill out then. So start coming to the workouts (to be posted on the blog/website/twitter/facebook) and see if you like it and if it works with your schedule before the official meeting on the 24th. 

Hope to see you all there and email with questions,

Haley

(650) 862 6787 

Twitter = DefianceCF

Facebook = Defiance CrossFit

Blog = defiancecrossfit.blogspot.com

Website = www.defiancecrossfit.com

Wednesday

Chris had a nice sweat angel on Wednesday.
The workout was:
3 rounds of
3 min AMRAP
3 Power Cleans (135/95)
6 Push ups
9 Wall ball shots (10')

Get it!

Today we're doing the second workout for the Crossfit Games Open. Come ready to to try and beat Ryan's or Haley's numbers (15 and 9 respectively) or if you're a mere mortal, to set your own PR.

Crossfit Games Open 11.2

As many rounds and reps as possible in 15 minutes of:

9 Deadlifts @ 155/100

12 Pushups (with hand release at the bottom)

15 Box jumps @ 24"/20"

Post your number of complete rounds plus any reps of any partial rounds to comments!

-Matt

Fight Gone Bad REMIX

FGB remixed
3 Rounds of:
Row (count Calories)
Squat jumps
Push press (75#/45#)
Jumping Pullups
Situps with 25# Plate
Kettlebell Swings
1 minute Rest

1 minute at each station. Count total reps preformed.

Tuesday 4/5/11

- Awesome team workout at the gym today! Come by and check it out.

San Dimas and Redlands Stage racing wrap up

Haley is back at the gym as of tomorrow Monday April 4th. The San Dimas and Redlands Stage racing is all wrapped up with some good racing. 

Below is a picture of the winner of two of the Redlands stages taken from Velonews.com. 

Theresa Cliff-Ryan (Colavita-Forno D'Asolo) takes a clear win after a massive lead-out effort by teammates Cath Cheatley and Kelly Benjamin. | Wil Matthews photo


Also, we will be having a new website design up soon. More to follow...
Haley

Ryan doing muscle ups

Hi guys,
I got some pictures of Ryan doing a workout over there. Here is Ryan doing bar muscle ups.

In addition,
All gym goers are encouraged to sign up and compete in the CrossFit Games Sectional workouts! DJ is doing them as a group on Fridays and they will be left on the board so you can try them.
http://games.crossfit.com/

Stage Racing!

Redlands

Prologue

March 31, 2011

This first day of the Redlands Stage Race was the Prologue which is a 3.1 mile uphill climb according to the race bible. We had Bec, Mary, Devon, and myself just off of the San Dimas Stage race last weekend. Emily met us in LA and Amy came out from Boulder.

The Uphill TT was a gradual uphill with a power hill then a nice grade past some orange trees. Then you take a right hand turn to a big hill to the top. Emily and I talked about it and divided the hill up in our minds into thirds. A steep climb that you had to redline a bit, a quieter left turn to a final 200 meters to the top.  How it actually played out was a bit different.

Before the race, we found our spot right in the middle of the parking lot and set up camp with the Webcor car and SportVelo tent. John, our mechanic, had everything in order which is super awesome as we could focus on just warming up and staying hydrated.

I was third of our team to go and once I rolled off the starting platform I tried to keep an eye on the girl who started 30 seconds in front of me. The hard part here was to hold a fast pace but not go over and flood the legs for the climb. I think I gained a couple seconds when we turned onto the actually hill section. Then my focus turned to keeping my breathing steady and trying not to blow up.

Our host house mom, Cid, was at the top of the steepest part and her encouragement kept me pushing as hard as I could. The last little bit to the top I got close to my 30-second target but was caught like I was standing still by a Colavita racer. She would end up 4^th so I don’t feel too bad about that.

I met up with Bec at the top and we rode down to the team base to cool down then ride home.  Overall I think it was a good start and almost like a warm up for tomorrow’s 72 mile Road Race.
Haley

Happy St. Patricks day!

First one to answer the above trivia question in the comments section gets a DCF T-shirt!

Todays workout was:

"Angie"

100 pullups

100 pushups

100 situps

100 squats

Saturday Awesomeness!

Todays workout
4 rounds of:
7 power cleans
7 front squats
7 push press
7 back squats
400m run

Victor after a great workout!
Good job also Pierre, Paul, Lloyd, Arun, Ramsey.

Saturday's Time Trial

Here is a picture from the Saturday Time trial in the rain. Teammate Jane and I did the 2 person team event. We won! but we were the only 2 person team :)
I am on the left of the picture. We are mid-change where one person takes the lead while the other drops back into the draft.

This weekends sessions

This weekend's sessions will be at:
SATURDAY 10AM
SUNDAY 9AM

Haley is racing bikes Saturday morning hence the time change.

http://www.scaledup.com/beattheclock/schedule.html
http://blocg.wordpress.com/

Good workout guys on Friday and Saturday!

Here are two good videos of the clean/jerk:
http://www.youtube.com/watch?v=xEv13kNSHZk&feature=related
http://www.youtube.com/watch?v=XP-eRlIvfF8&feature=fvwrel

In the first video they were using the Split Jerk and in the second: the Squat Jerk. For the squat jerk the bar doesn't have to travel quite as high as it would for the split jerk. But if your overhead squat/shoulder flexibility isn't there yet then the Squat Jerk would be harder. I think the Split Jerk is more fun but they are both good moves to have in your repertoire.

On another note:
Haley finished "Training Camp" of the last 4 days with about 5000ft of climbing a day and 18 hours over the 4 days. Tired legs! But the training will pay off with the early season stage races coming up.

Old La Honda off Portola Valley Rd:

Cherry Pie Criterium

Sunday was the Cherry Pie Criterium bike race up in Napa.
I raced the Women's 1/2 field with my teammates from Webcor/Alto Velo. A Criterium is a shorter bike race of 45 minutes or so on a loop course. This one was one mile in length and had a big hill that you went up, made a 180 at the top and then came down again.
The race started off fast, made a sharp right hand turn into a sweeping left with orange cones placed a little too close on the right hand side. A little S-turn then back to the hill.
 A couple laps in I was getting ready to make a move on the top of the hill since you could get a gap on the downhill and maybe get a break from the pack. Right at the top of the hill I was leading and got out of the saddle to go. However, I swung the turn too wide, effectively cutting off the whole field. They were not too happy about that and I think the whole first 1/3 yelled "F*** You" and gave me the finger. Roadies are a bit more vocal than Cyclocrossers. I reined in my attack as I felt bad about my mistake. I think this was actually the bigger mistake as I rode conservatively and timidly the rest of the race.
Lessons I learned: get over mistakes, don't take mean comments personally in racing, continue to race aggressively/confidently even if stuff happens.
Some pics at the start:

I am on the left of the picture above. Teammates: Holly in the middle and Andi on the right. Andi won us a cherry pie to share! Thanks Andi!

Saturdays workout

Pierre getting some height on the Kettlebell.
The workout:
3 rounds of
50 Box jumps
40 Kettlebell swings 24kg
30 situps
400 m run

Narayan was the winner of the January Challenge! (2 minutes max box jumps)
The February challenge is up. The "Illinois Drill". Best time wins a Defiance CrossFit T-shirt!
http://www.brianmac.co.uk/illinois.htm

Thursday/Motor Unit Recruitment

Blurry photo above of Adil doing the workout:

8 Rounds of:
10 Kettlebell swings (24kg)
10 lunges (holding the Kettlebell at chest)
11 clapping pushups

The clapping pushups seemed to be the hardest part of the workout which was understandable. Some people were curious to know why we were doing clapping pushups versus regular pushups recently. Its because I am experimenting with you guys! :)

Training with movements that use high contraction speeds (explosive movements) recruit more of the motor units of your muscle to contract. A motor unit consists of a nerve cell and the muscle fibers it innervates. Muscles generate force through motor unit recruitment (and frequency of firing which is also dependent on recruitment). So clapping pushups are a faster way to get your upper body/chest muscles stronger. Also why we do box jumps for our legs.
Haley

Trixie #2

Another pic of gym dog Trixie (Natalie's cute bulldog). We had an earlier picture of her on October 8th post.

Yesterday's strength component of the workout was 4 sets of single Deadlifts at 95%-105% of max. It was awesome to see lots of people increasing their heavy strength. (Lloyd, Eric, Natalie, Simona, Chris to name some of evening crew who had an average of 30 lbs DL increase).

January Challenge

The January Challenge this month was 2 minutes max reps of box jumps. So far Narayan is the leader! However he did get some battle wounds on the last rep:

why we workout

Hi everyone,
Here is a picture Ryan just sent of one of his buddies all loaded up with gear. It made me think of the best reason to workout, go to the gym, eat right, etc. Our bodies are tools and should be kept in good functional shape. You should be ready to handle any physical situation that comes your way. So next time I throw a 45# vest on you while you are doing burpees, you can thank Ryan :)