CrossFit Silicon Valley

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"Helen"

Coach Mike Minium out of CrossFit Oakland sent us info on the sectionals.  On March 6 there is a throwdown we can attend at CrossFit East Bay.  I recommend we participate and test our CrossFit status on March 6.  Because of our Anniversary BBQ we will NOT be able to make the OAKLAND Feb, 20 throwdown.

Here is Mike with the 411:

"Hello All,

Because we don't have a dedicated blog for the NorCal Sectionals this year (everything goes through the Games site), I wanted to take an opportunity to bring you all up to date on things related to the NorCal Sectionals that will be taking place March 27-28 at Mitty High School in San Jose. 

Please pass this along to any affiliates you know who are not on my list (I'm sure there are many).

In no particular order, here are a few updates.

Competitor Counts

As of today, there are now 239 males and 106 females registered.  It's gonna be a big field!

Volunteer Counts

As of today, we have 89 volunteers.  We really, really need as much help as we can get on the volunteer front.  If you know anyone who can be of help to us (whether they're trainers or clients), please have them register as volunteers on the Games site here:  http://tinyurl.com/yaf3cuu

You can also have them contact me directly at mike.minium@crossfitoakland.com with any questions about volunteering.


Upcoming Events

We have two throwdowns planned, one at CrossFit Oakland on Saturday, Feb 20 at 11am, and one at CrossFit East Bay on Saturday, March 6 at 11am.

Both of these will be individual competitions, in preparation for the Sectionals.  It will be a great opportunity for you and your athletes to test their training heading into the Sectionals.  And as with all CF-related events, it will be a great opportunity to get to hang out with other members of this great community.

If you're not going to be at the Affiliate Gathering, I hope you can make it out to our gym at CrossFit Oakland this Saturday.  We'll be posting the workout details on our blog (http://crossfitoakland.com) this Wednesday (that's tomorrow).

There will be many more team-oriented throwdowns planned after the Sectionals, in preparation for the Regionals.  Please contact me if you're interested in hosting one of the throwdowns.

That's it for now.  Looking forward to a great NorCal competition at the end of March!

Please let me know if you have any questions about the Sectionals."

WOD:

"Helen"

3 rounds for time of:

400M run

21 KB swing 1.5/1pd

12 Pull-ups

Post time to comments.

Smackdown in da HOUSE!

For the smackdown, we will have two teams broken down in heats EVERYONE will receive a decent dose of "boom shalock lock boom"- (House of Pain).

In a good way, endorphins should flow after the weekend workouts.  It is all good and all fun, especially while hanging out with great people after the sweat dries out.

We will have 2 grills going with chicken, sausages, ribs.  I think we will need some veggies and non-alcoholic drinks.

I will post the Smackdown events this Friday.

WOD:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

CFSV AM vs PM Smackdown Update

The Smackdown is ON!  Scheduled this Saturday, February 20 at 10AM will be a BBQ potluck.  I am suggesting a BBQ Rib mini smackdown.  Anyone have the skills on the Q for some bad-ass ribs?  After the workout(s) we will EAT!

I will update you on the event throughout the week.

WOD:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Max Snatch in 10 Minutes

This push up variation looks like it would build on our culture of teamwork.  Do you think we should add the 4-man push up to our team programming?

WOD:

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

Thrusters

Muya needs to improve his accuracy when driving a stake into the ground.  Now there are huge craters in the lawn out front.  You can clearly see the ferocious instinct in his eyes.  He wanted to smack the stake down in one giant swing.  He learned to control his intensity and eventually found a better way to drive down the stake.  Lesson:  for the sake of accuracy, sometimes you need to take a deep breath and chill.  With practice, harder strikes can meet the target more often.

Muya looks like a warhammer wielding video game hero!

WOD

Thrusters 1-1-1-1-1-1-1

Post loads to comments.

Pull ups, Med Ball Cleans, Wall Ball

WOD:

1 Round for time:

50 Pull ups

75 Med Ball Cleans

25 Pull ups

50 Wall Ball Shots

 
Men #20/Women 14 lbs Medballs.  Post time to complete to comments.

Squat Cleans/Kettlebell Swings

Big Al started with us since we were a globogym circuit training jockey gym.  He can attest to how the community has grown in strength figuratively and literally since starting the CrossFit program back in 2008.  We know first hand how much intense functional training is far superior to working with shiny "Health Club" machines.  Al has a #1015lb CrossFit Total that he needs to update.

WOD:

5 Rounds for time:

5 Squat Cleans #155lb/105lb

15 Kettlebell Swings #2pd/1.5pd

Post time to comments.

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First Lady on "Changing the Mindset"

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Back Squat 2 reps x 10 sets

During Michaela's 5PM class, Trish and the crew develop a powerful hip drive via standing broad jumps.

WOD:

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

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.