phone: 510-209-8990
e-mail: info@crossfitoffremont.com
address:‎ 37330 Cedar Blvd.
units: I & J
Newark, CA 94560

A LIFE LESSON

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Not fitness related….. Life related. You may have already saw this on my Facebook page…….

Chyna and I moved onto our court in Union City in April of 2015. We were the newbies, as the other 5 houses on the court all had residents that had lived there forever. The family on the corner was really cool: a dad, mom, son and daughter. The daughter just graduated high school last year and is always hanging out with mom. The son graduated high school a few years back. One of my co-workers at the PD was his football coach when he attended my alma mater high school, Moreau Catholic. He was a union ironworker who set up and dismantled cranes at high rise construction sites in San Francisco. Made good money, but for the time, chose to still live at home with sis and parents. He and his dad were so close. When not working, I would always see them together working on their Harleys or cars. They went hunting together. The kid had such a great work ethic and he was so damn nice. The family was obviously very, very close.

On Friday morning, dad approached me as I was outside my home on my driveway. I could see that he was shaken and visibly teary eyed. He asked me if I had heard the news. I knew right then that something horrible had happened. Sometime earlier Friday morning, his son was driving home on Highway 880 after working an extra long shift. It is believed he fell asleep at the wheel and struck the guardrail. His truck went off the freeway and ended up in a canal.

The cool, hard-working young man from this wonderful family died at the scene of the collision. Dad cried as he told me how many times he constantly reminded his son to just sleep at the yard after long shifts. I was in shock. I didn’t even know what to say. I put my hand on dad’s shoulder as he leaned on my fence. I said something to try and comfort him, but I don’t even remember what I said.

I’ve been police officer for 16 years. I’ve seen more death than I care to remember. I’ve seen people breathe their last few breaths of life right in front of me. I’m cold to it. It doesn’t make me lose sleep at night. But this…. This young wonderful man’s passing rocked me like no other. As Chyna and I talked about it later in the day, we both cried. Life is so unfair and sometimes so cruel.

And that’s just it. Life is unfair and cruel. It knows no race or religion. Life doesn’t care if you are a sinner or a saint. One day you are walking the earth and in a split second you are snatched from it. So what’s the point of this story? Look in the mirror. Are you happy with your life? Do you have regrets? Are you holding back on doing something today because there is always tomorrow? Are you the person you envisioned you would grow up to be or the person your parents wanted you to grow up to be? DON’T WAIT FOR TOMORROW!!!

Rest In Peace, Dominic. One thing I do know. You lived a short but awesome life. Your family is proud of the life you lived and the man you had become. If I had a son, I would want him to be just like you.

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WORKOUT   8/30/2016

LEVEL ONE

  • 6×2 Push Jerk (lift every 1:30)

Then….

Complete the following for time:

  • 400m Run
  • 20 Push Jerks (55-60% of 2RM)
  • 20 Pull-ups
  • 200m Run
  • 15 Push Jerks
  • 15 Pull-ups
  • 100m Run
  • 10 Push Jerks
  • 10 Pull-ups

*16 minute time cap.

LEVEL TWO

  • 5×5 Sumo Deadlift

Then….

Complete 4 rounds for time of:

  • 5 Box Jumps (M:30″/W:24″)
  • 10 Kettlebell Sumo Deadlifts (M:53#/W:35#)
  • 10 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#)
  • 40 Double Unders

*Rest one minute between rounds. 15 minute time cap.

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RX METHOD CLINIC

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Big thanks to Dave Newman of RX Smart Gear for coming out to CrossFit of Fremont and teaching a great jump rope clinic. Even bigger thanks to those who showed up from other gyms to learn some skills. Good times!

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The DOF is at it again (Brenda the Director Of Fun). Her first planned gym event in Santa Cruz was a smashing success. The September event is going to be just as awesome, AND it is local. More details to follow but mark your calendars for 9/24 at Quarry Lakes in Fremont for a BBQ and volleyball/spikeball afternoon at the park. Looking forward to hanging out with everyone.

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WORKOUT    8/29/2016

LEVEL ONE

  • 6×2 Back Squat (lift every 1:30)

Then…

Complete 4 rounds for time of:

  • 15 Wall Balls (pick weight)
  • 5 Burpees
  • 50′ Walking Lunge Steps
  • 5 Burpees

*Rest 1 minute between rounds. 14 minute time cap.

LEVEL TWO

  • 5×5 Push Jerk

Then….

Complete 3 rounds for time of:

  • 200m Run
  • 15 Handstand Push-ups
  • 15 Knees to Elbows

*Sub for HSPU is Dumbbell or Kettlebell Strict Press. 13 minute time cap.

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SO CLEAN!!!

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The floor cleaner is back in action and working the way it was made to work. The cleaning crew is hitting all the floors tonight and then they will alternate the two sides of the gym on a weekly basis. YAY!

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WORKOUT   8/26/2016

LEVEL ONE

  • 6×2  Push Press (lift every 1:30)

Then….

Complete three rounds for time of:

  • :45 Max Calorie Row
  • :15 Rest
  • :45 Max Rep Wall Balls (pick weight)
  • :15 Rest
  • :45 Max Reps Abmat Sit-ups
  • :15 Rest
  • :45 Burpees
  • 1:15 Rest

*Note that there is an extra minute rest after the burpees. Score is total reps per round.

LEVEL TWO

  • 2 reps Power Clean on the minute for 12 minutes

*Tap and go reps. Increase weight every 4 minutes.

Then….

Complete as many rounds as possible in 6 minutes of:

  • 7 Hang Power Cleans (M:135#/W:95#)
  • 7 Ring Dips

Rest 3 minutes, then…..

Complete as many rounds as possible in 6 minutes of:

  • 7 Deadlifts (M:135#/W:95#)
  • 7 Toes to Bar

*Sub for ring dips is bar dips, parallette dips, or box dips. No bands on rings.

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I’M COMING FOR YOU!

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It’s one of the many features I love about Beyond The Whiteboard. You can see where you stack up against other peeps at CrossFit of Fremont. I pull 30 minutes on the rower as an active recovery workout on the regular. Imagine my surprise when I entered today’s result and I was only good for top two all time at our gym. I’m coming for ya E-rick!!!

Every day that you enter results in Beyond the Whiteboard, you can see how you stack up against others at the gym, and you can also see your worldwide ranking. It’s such a great way to keep track of your totals and any extra work you do besides the posted workouts. Chyna and I are addicted to it!

Wanna join? Download the Beyond the Whiteboard app. It cost $50 to use the service for a year. Worth every penny and CFoF does not get any commission from BTWB if you join. Once you join, request to join the CrossFit of Fremont gym. I post all the workouts in advance. All you have to do is add your results and see how you rank. It’s really cool. If you need a tutorial, hit me up and I can walk you through the process.

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WORKOUT   8/25/2016

LEVEL ONE

  • 6×2 Overhead Squat (lift every 1:30)

Then….

“Mini Nancy”

Complete 3 rounds for time of:

  • 400m Run
  • 15 Overhead Squats (50-60% of 6×2 load)

*15 minute time cap.

LEVEL TWO

  • 5×5 Back Squat

Then….

Complete 2 rounds for time of:

  • 80 Double Unders
  • 60 Air Squats
  • 20 Burpees

*13 minute time cap.

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I STRUCK GOLD (I ALREADY HAD)

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I can’t believe I found this file! It was on my first MacBook. 57 videos of warm-up movements from a CrossFit Football seminar Chyna and I attended back in 2010. You peeps on Thursday nights are going to love this stuff!

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WORKOUT   8/24/2016

LEVEL ONE

  • 6×2 Sumo Deadlift (lift every 1:30)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 30 Double Unders
  • 15 American Kettlebell Swings (pick weight)
  • 15 Abmat Sit-ups

LEVEL TWO

  • 5×5 Push Press

Then….

Complete the following for time:

  • 40 Pull-ups
  • 40 Box Jump Overs (M:24″/W:20″)
  • 20 Shoulder to Overhead (M:155#/W:105#)
  • 20 Pull-ups
  • 20 Box Jump Overs
  • 10 Shoulder to Overhead

*14 minute time cap.

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© 2015 Crossfit of Fremont