CrossFit Silicon Valley

3 RFT

Fell off the wagon this weekend?  Get back on track with a couple of tough WODs.  We will stretch and have you do some crazy yoga poses after. 

Just kidding.

WOD:

A-

200M Run

15 Snatch (Full) #115/75

50M Overhead lunge #45/25 Plate

B- rest as needed after WOD A

Run 1600M

Post times to comments.

Task Priority Fight Gone Bad

Keep stretching and stay flexible.  Hasten recovery by stretching after the workout.

WOD:

For time:

3 rounds with 1 min rest in between rounds of:
20 Wall balls 20#/14#
20 Sumo deadlift high pulls 75#/45#
20 Box jumps 20"
20 Push presses 75#/45#
20 Calorie row

Post time time to comments.

Saturday at 8AM Rain or Shine!

Great group during this morning's hill run.  They did not let a little rain and mud deter their elite fitness endeavors.

We consistently hit the hills once or twice a week to change it up a bit.  Loving nature and outdoors, we are not afraid of the elements!  The rain actually cooled us down as we were motoring up the hill with #45 dumbells.

WOD:

2 Rounds for time:

20 Dumbell swings #45/25

10 Dumbell Squat cleans #45/25

200M Farmer's carry #45/25 Dumbells

10 Dumbell Burpees #45/25

Post time to comments.

Deadlift

Personal records across the board!

Showing off his powerfull legs, here is Rog finishing off the Strength WOD with a MAX 1 @ #425-  He has a better tan than the folks at Jersey Shore.

So you know I do not condone drinking alcohol whatsover- but at 7:55AM, Junior and Muya just had to celebrate personal records by shooting some Hennessy.  I am not sure, but the leftover bottle in my office was from our Holloween party could have been backwash.  So, Muya asked me how many Zone blocks the shot contains.  I told him 3 Carbs and 2 protein (protein because of whatever else is in the bottle other than Hennessy).

Somehow, someway, I hope they regret it ***Alcohol is not good, especially at 7:55AM***

WOD:

Deadlift 5 X 5

Post loads to comments.

Run, Kettlebell Swings, Pull-ups

The Games tagline speaks volumes. I also believe the winners can do more work in less time. With skill in maintaining solid technique not just with movement, but also in mindset, breathing and time management we all can be certified beasts. If every second counts, then is it not imperative we consider what slows us down? We as growing and developing CrossFitters are understanding how to flow from Max phospho loads to moving fast glyco and enduring the long aero. We should now know getting too caught up in one area be it Olympic lifting, max strength or metcon mania will have a serious effect on overall preparedness and performance. With respect to individual needs, fast recovery potential and varying abilities we hope to find your training zone that will yield the greatest results. Personally, if I do Max effort more than 3x per week- I get weak. I realize I push HARD on max effort days which necessitates at least 4-5 days rest in between. So, the days in between max effort, I can hit metcons, "Running Grace","2000M" row etc. since I can recover much faster from these shorter metcons. The 1-2 max effort days per week is sufficient for me to build strength. I definitely look forward to the strength building days, but remember it is posted only 1/3-1/4 of the time. So please do not miss these days of heavy lifting- just remember, you are breaking muscle down to rebuild while resting. The metcon wods will keep your stamina at peak levels and ass cheeks super sleek. Also, CrossFit metcons seem to not overtrain muscle the way consecutive max load strength days do. We hope to understand your body and find the right mix of diet, training stimulus and rest. We are all different, and what slows us down is inconsistency, eating crap, and overtraining. We have an excellent track record of improving performance in everyone who walks through our doors and consistently leave gallons of sweat. We find effiiciency in movement and see great results. Thank you for the opportunity to elevate your potential faster than ever!

WOD:

Complete as many rounds in 20 minutes as you can of:

100 m Run,
1.5 pood Kettlebell swings, 12 reps,
10 Pull-ups.

Post time to comments

Push Jerk

At CFSV, you can make whatever noise you need to make to get through the WODs.  We won't judge you.

WOD:

Push Jerk 3-3-1-1-1

Then-

For time:

21-15-9

#135/95 Back Squat

#135/95 Push Jerk

-Try to perform squats and push jerks unbroken within rounds.

Post Loads and time to comments.

SDHP/Split Clean

Update: the SV in house SMACKDOWN will be a potluck/BBQ.  Please post what you plan to bring to comments.

Also- our friend Jason Khalipa www.crossfitsantaclara.com has sent out a challenge to all who would like to participate.

CROSSFIT SANTA CLARA'S WORKOUT  CHALLENGE OF THE WEEK #2              

Please send your results to:   ashley@crossfitsantaclara.com                  
Results MUST BE IN BY THURSDAY NIGHT AT MIDNIGHT California time.              
Don't be afraid to send in scaled results....scaling is fine, lack of Range of Motion is not. Video submission's to verify times will begin soon, not yet though.              
The workout is: Row 250 meters 21-15-9Thrusters 115/85# KB Swings 1.5pood/1 pood followed by a finishing  Row 250 meters  (explained better in the video) I believe this entire workout can be done unbroken. This would be a great goal to shoot for!

WOD:

5 Rounds

20 Sumo Deadlift High Pulls #95/65

15 Dumbell Split Cleans #45/25

Rest precisely 2 minutes between rounds.

Post time(s) to comments.

400M Farmer's Walk/50 Air Squats

Lori Green is getting ready for the battles of 2010.  Happy birthday firebreather- you've come a long way in such a short time!

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CrossFit makes it into the Wall Street Journal

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WOD:

4 Rounds for time:

#45/25 Dumbell Farmer's Walk

50 Air Squats

Post time to comments.

"Cindy" or "Mary" sandwiched by #155 Clean and Jerks.

Remember when dancing at a club, especially when DJ Federico spins, you would get "Sandwiched" OR you would "Sandwich" someone whilst freaking on the dance floor?  Well, WODs "Cindy" and "Mary"  get sandwiched between 15 X #155 Clean Jerks.

WOD:

FOR TIME:

First, hit 15 x #155 Clean and Jerks

"Cindy"
Complete 20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete 10 rounds of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Then Finish with 15 x #155 Clean and Jerks

Post your choice of girls and rounds completed to comments.

Hill Run

Another great morning at the Los Gatos Hills.  The sprints and the uphill fireman's carry is definitely increasing everyone's work capacity.  Karen shows some heart as she sprints all out with a nice looking backpack!

WOD:

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

18 Minute Mainsite WOD

The mainsite WOD is fun to the fourth power.  The handstand push ups for 10 minutes reminds me of the 2009 Norcal qualifier WOD- as many muscle ups and #185 lb cleans in 10 minutes.  It is good to know we can kip.

WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Elite CrossFitters pound out more than 350 reps. Post reps to comments.

Super Muya WOD

Muya, Rog and I were messing around during downtime at the gym. Muya had a dream he was in a Super Mario Brother video game.  So, he devised a WOD that will prepare him and his "Muyio" avatar. It brought back some fond memories of saving Princess Toadstool.

WOD:

For time:

30 Box Jumps

30 Wall Ball

3 Rope ascents

200M Farmers carry #45/25 Dumbells

30 Plate Cleans

Post time to comments.

"Kelly"

Mark Kao should consider CrossFit Master's in a couple years.  He is one strong engineer who can lift the world like Ἄτλας!  Though not as old as the Greek hero, impressive nonetheless.

WOD:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

New Shirt Available at the Online Store!

BE A CERTIFIED BEAST!

 

CLICK ON BANNER TO ENTER THE CFSV ONLINE STORE

Aerobicize!

The morning class brought it back 80's style!  I tell you- the 80's are coming back in full force.  Peg your pants and bust out the "Vans Off the Wall" shoes!  You won't be the only member wearing that "Member's Only" zipper jacket.

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

THEN:  1 hour of AEROBICIZE!

Post total to comments.

***Aerobicize WILL NOT be offered as an ongoing class at CFSV.  The globogym up the street will most likely offer this type of class***  =D

80's Theme for Jenn Seward's BIRTHDAY!

Jenn S. is celebrating a B-day tomorrow and she wants the AM crew dressed up in 1980's fashion.

Ok... since you will all have a good 80's outfit - you do have to all participate in 1980’s Fitness and Aerobics Class before the WOD! Theme is "Dance Off the Inches" with Michaela Xavier Aerobic Instructor Level II!

Row/Thrusters

Thrusters keep improving guys! keep UP the good work. Understanding how to drop that hip back and down then bouncing right back up with a solid midline makes thrusters a walk in the park.

WOD:

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

Body Weight Pull ups and Dips

 

The Sunday class vibe is getting more and more electric!  Coach Larry seems to be doing a good job keeping everyone's form in check.  He may bring a stun gun and zap you if you round your back during deadlifts!

WOD: 

30-20-10

Pull ups/Dips

Post time to comments.

Weighted Pull Ups / Dips

WOD:

5 Rounds

3 reps Max load weighted pull ups

Rest between sets as needed.

3 reps Max load weighted dips

Post loads to comments.

Overhead Squats

WOD:

Overhead Squats 3-3-3-3-3

Post loads to comments.

***NOTICE!***  We are sprinting and lifting dumbells at the Los Gatos Trail tomorrow.

We are meeting at 8AM LOS GATOS COFFEE ROASTING CO.