CrossFit Silicon Valley

Rest Day

Official SV training for the 2010 Affiliate Cup Team representing Silicon Valley started today! R.C., Judd, Michaela, and Nicki confronted "Nate".  Jan did "Lynne" and Larry stormed through "Badger".  2010 here we come!

Thruster

The fittest in the world all in one place.  Here is a picture of the fittest spectators in the world at the 2009 Games.

We are a proud box with 3 CrossFit Level 2 coaches.  We strive to share our expertise and help everyone get to their highest fitness levels possible. 

We were happy to host the level 2 testing at our box last week.  Luan Nguyen from Birmingham, Alabama passed his L2 with Michaela and chilled with the SV and crew over the weekend. 

6 rounds for time: 10 Beer Squat Chugs, 10 Burpee Beer Chug.

R.C., Joe, and Matt hold the record for "Fully Inebriated Balls to Chin Pull Ups".

WOD:

Thruster 1-1-1-1-1-1-1 reps

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

5 RFT

Official CrossFit SV DJ Federico Zabala lays down the tracks that help fuel the burn!

WOD:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090514.

Pull Ups

WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

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Rest Day

All of CrossFit Silicon Valley will be at the 2009 GAMES this weekend.  No classes.  See you at Aromas! 

View image

2009 CrossFit Games Set-up

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2009 CrossFit Games Individual Competition Event 1

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CrossFit by Overload arrives at the Games - video [wmv] [mov]

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Affiliate Cup Workout and Schedule

There will be three workouts for every team on Friday, July 10, 2009.

General Affiliate Cup Rules
1. Each workout will be performed by two men and two women from the team.
2. If the team signed up more than the four athletes, they can assign a different set of two men and two women for each workout.
3. The movement standards are typical HQ unless otherwise stated.
4. Each team will be ranked according to their time or score relative to the other teams for that workout. Their final score for the workout will be equal to their rank.
5. The five teams with the lowest score after all three workouts will compete on Sunday in the final workout.
6. Teams will benefit from strategies that consider the relative strengths of their athletes, particularly in terms of the work/rest demands of different positions in the workouts.

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

Hill Workout
2500m (approximately) Hill run relay

Rules:
1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts

Rules:
1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
6. The team with the highest score wins.

2009 Affiliate Teams and Numbers
2009 Affiliate Cup Friday Schedule

Oregon CrossFit out in Bend, OR is just one of many affiliates who will be sending a team to compete. They made a video of their team ... [wmv] [mov]

"Nate"

WOD:

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

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  I would like to thank you dearly for support, encouragement, and giving me opportunity to become a better coach. You coming regularly into the classes gave me opportunities to practice. Without you I would not pass Level II CrossFit cert. I am so driven for our great future!

  Deepest Thanks,
  Level 2 Coach Michaela

Front Squat and GHD Sit Ups

What an honor to have O.G. CrossFit Legends Nicole Carroll, Annie Sakamoto, Adrian Bozman, Freddie Camacho, Todd Widman and Lisa Rey at our box today. They all inspire us and help make good coaches GREAT. Thanks guys for all you do for the CrossFit Community.

WOD:

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

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***ADDITIONAL POSTS***PLEASE POST WHAT YOU WILL BRING TO THE GAMES***

I know Ken and Bath are bringing a tent.  Who's bringing beer???

REST DAY and Reminder of Modified Schedule For This Week

Gatoraide: Is it in you? In this case it is OUT of Ahmed.  With all the high fructose corn syrupy refined sugars in the stuff- how can one keep it down during an intense CrossFit WOD?  I do not think it is the best fuel for high intensity performance. 

If you are around 175 lbs try eating 5oz of chicken breast, 1 cup of blueberries, 1 cup of strawberries and half of avocado or 3 macadamia nuts or a meal like this every 3-4 hours of every day.  Drink plenty of water and take your omega 3s.  You will crush the WODs and Mr. Pukie will stay far away!

MODIFIED JULY 6th-8th and 10th-12th SCHEDULE

Due to Level 2 testing, the 7:15, 9AM, 12PM, 5PM and 6PM  classes are canceled these three days (Mon through Wednesday, July 6-8).  6:30AM and 7PM classes will be available.

Friday, July 10- CrossFit Silicon Valley will participate in the annual 2009 CROSSFIT GAMES!

NO CLASSES FRIDAY THROUGH SUNDAY, JULY 10-12 AS WE ALL WILL BE AT THE GAMES!

SP, PP, PJ

WOAH! There's much going on here.  We had two celebrity visitors at the box.  Can you guess who they are?

WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090407.

"Badger"

Happy 4th of July!  We are open for all classes this weekend.

WOD:

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 071219.

"Randy"

Tim Dymmel hit 15 body weight overhead squats milestone. It looked like he could have done way more than 15. Talk about keeping composure under high stress!  Congratulation CFSV firebreather!

WOD:

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

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Rest Day

MODIFIED JULY 6th-8th and 10th-12th SCHEDULE

Due to Level 2 testing, the 7:15, 9AM, 12PM, 5PM and 6PM  classes are canceled these three days (Mon through Wednesday, July 6-8).  6:30AM and 7PM classes will be available.

Friday, July 10- CrossFit Silicon Valley will participate in the annual 2009 CROSSFIT GAMES!

NO CLASSES FRIDAY THROUGH SUNDAY, JULY 10-12 AS WE ALL WILL BE AT THE GAMES!

We are open this 4th of July weekend for all classes Friday through Sunday.

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Can You Get Fit in Six Minutes a Week?

By Gretchen Reynolds  New York Times
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Run 10K

Ruben Torres shows solid form performing butterfly pull ups with a #50 weighted vest.  Way to make a tough "Eva" WOD even tougher!  A strong firefighter AND CrossFitter in the making, this guy is a force to be reckoned with!

WOD:

Run 10 K

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Compare to 090117.

"Eva"

WOD:

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 081223.

"CrossFit Total"

As a reminder, due to Level 2 testing, the 7:15, 9AM, 12PM, 5PM and 6PM  classes are canceled these three days (Mon through Wednesday, July 6-8).  6:30AM and 7PM classes will be available.

WOD:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090524.

Rest Day

SV Affiliate Team

The SV Team as it stands:  Tim Dymmel, RC Ablao, Matt Smith, Judd Xavier, Michaela Xavier, and Jan Areepitak

Team Captain: Larry Pastor (Not competing)

4th spot:

Matt- 8 Pts Total with a qualifier round 1 finish of 8 + 8 and round 2 finish of 5:07 Congratulations Matt.

Ruben- 2 + (5Pts Q3=15:06)  7 TOTAL (Men's alternate)

Larry- 2.5 + (4Pts Q3=18:10) 6.5 TOTAL

Chris- 1.5 + (3Pts Q3=20:34) 4.5 TOTAL

2nd Spot:

Jan- 7 + (5Pts Q3=19:10) 13 TOTAL

Sheena- 7 +(4Pts Q3=20:43) 12 TOTAL (Women's alternate)

Lori- 4 + (3Pts Q3=23:00-scaled-) 11 TOTAL

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Michaela Xavier finished the 3rd round in 15:36

Ruben Torres finished at 15:06 (Men's alternate)

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Saturday WOD:

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley. .

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3rd Round SV Qualifier

3rd round 4th and 2nd spot qualification workout:

1000 Meter Row
30 OHS (95lb. Men) (65lb. Women)
400 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
500 Meter Row
20 Ground to Overhead (95lb. Men) (65lb. Women)
200 Meter Run

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Point Standings after 2 rounds (5 Points for 1st Place, 4 Pts for 2nd...):

RC- 8 pts

Judd- 8 Pts

Tim- 8 Pts

Larry- 2.5 Pts

Ruben- 2 Pts

Chris- 1.5 Pt

Jojo- 0 Pts

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Michaela- 10 Pts

Sheena- 7 Pts

Jan- 7 Pts

Lori- 4 Pts

So technically this will be a battle for 4th spot for men and the 2nd spot for women.  RC, Judd, Tim and Michaela clinched a position on the Affiliate Team- Congratulations.

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Thursday Results:

1. Tim- 5:08

2. Judd- 5:16

3. RC- 5:37

4. Larry- 6:08

5. Chris- 6:08

6. Ruben- 6:59

7. Jojo- 10:48

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1. Michaela- 6:05

2. Jan- 10:08

3. Sheena- 11:49 (Scaled Pull ups)

4. Lori- 8:22 (Scaled Pull ups, Scaled weight)

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Friday WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post performances in comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

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SV Internal Qualifier #2

The workout for the next round of qualification is the Rocky Mountain Qualifier # 2.  You will have until Thursday, June 25 to complete this qualification round.  Friday we need to determine the team with the final qualification workout.

We just got word that we need to have final team names in by tomorrow!

Based on # of participants (males vs females) the order will likely be top 4 males and top 2 females.

3 rounds for time of:
10 Chest to Bar Pullups
10 Front squats, 165 lbs (105 lbs)
10 Burpees

The CrossFit Silicon Valley standings after 1 round are as follows.

Round 1 ( "Every Rep Counts" from Canada West Qualifier WOD #1):

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1. RC- 8+15

2. Judd- 8+13

Matt- 8+8 (Undecided- must decide after next round)

3. Tim- 8+2

4. Ruben- 7+35 

5. Larry- 7+22 

6. Chris- 7+1

7. Jojo- 6+30

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1. Michaela- 8+29  

2. Sheena- 5+20

3. Jan- 5+10

4. Lori- 4+25

Thursday WOD:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post performances in comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 081227.