CrossFit Silicon Valley

Happy Holloween Hopper Deck WOD!

.COM has you resting today.  NOT FOR SV!  Today you trick or treat for your pain. (HEALTHIER THAN CANDY)

Pick a card, any card.  The 6PM class WOD will be ???  PICK A CARD AND GET IT DONE!  Will it be Fran?  Grace?  100 Burpees?  One thing is for certain- IT WILL BE FRIGHTENING!

WORK OFF ALL THE CALORIES THAT THE CANDY WILL PACK ON TONIGHT!

"Angie"

Here we have grilled pork loin with asparagus and garlic steamed spinach.  Let us know if you are interested in this caveman/cavewoman/crossfitter friendly paleo meal! Email THE CULINARY CAVEMAN!

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Shoulder Press, Push Press, Push Jerk

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

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Snatch

 Snatch 1-1-1-1-1-1-1 reps

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Page 4 of the SV Beginner's Ladder-  Published in this month's CrossFit Journal

Rest Ray

It was a beautiful day near "The Avenue of the Giants" yesterday. It was way too far up north for what we saw- amazing nonetheless. If you want to see Redwoods, my recommendation is to go to Santa Cruz since it is closer to the coolest CrossFit affiliates. 

"Elizabeth"

Joe Sarti teaches a 7:15 AM Kettlebell Conditioning class every Tuesday and Thursday.  Here is Kai pressing with "Accommodating Resistance".  The chain makes the press progressively more difficult toward the top of the range of motion.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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"CrossFit Total"

"CrossFit Total"

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

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Charles Brown is a financial adviser at Edward Jones.  I personally beleive your health is your first wealth.  A healthy spirit, mind and body, translates to powerful gains in personal,monetary and CROSSFIT gains!  To have shining stars in our box like Charles is a great honor!  GREAT DEADLIFT PR!  A strong posterior chain will lead to strong financial gains- especially in a tough economy where it tends to be tough to keep your head up.

Run!

Four rounds for time:
Run 400 meters
Rest 2 minutes

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Rest Day

- Kick ass PR for Michaela! 7:50 Wall Ball.  You go COACH!

SV Fast Food Run

Run at least 1600 meters to a near by fast food restaurant
Then do 100 Air Squats on their parking lot or near the entrance.
Then run back feeling good you did not order anything

or just run 5k

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