CrossFit Silicon Valley

Trail Run Sundays!

The games are fast approaching with the qualifiers just around the corner!  To help bring up our met-con, we meet very Sunday this Spring at the Los Gatos Coffee Roasting Company to run just about 5 miles up the Los Gatos Creek Trail.  It takes approximately 45 Minutes to 1 hour.  It is always fun to run the trail with a group and a big plus is that the Los Gatos Farmers Market is open after the run.  Get your Paleo friendly fruits and vegetables for the week!

We meet at the LG Coffee Roasting Company on Main Street- Sundays at 8:30AM. See you there!

WOD:

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

Post time to comments.

Compare to 090126.

"Nicole"

Jeff battled through many CrossFit workouts and is gaining momentum.  Stamina was an area he needed bring up as well as strength.  I am proud to see him ditch the bands on all pull-ups!  Great  progress Jeff!

WOD:

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

Post number of pull-ups completed for each round to comments.

Compare to 090130.

"Fight Gone Bad!"

WOD:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081231.

Rest Day

Michaela, Jake, Brian Gant and I will be attending the Rob Wolf nutrition seminar at Catalyst athletics today.  We will be armed with more nutrition advice to power up your performance!

Pull-ups and Ring Dips

These early birds are happy to finish a morning workout.  What way to start your day!

As for the evening, we are adding a 7PM CrossFit WOD every Monday, Wednesday and Friday starting next month!

Also, we are building a kidz chill room so that your young ones do not have to watch out for flying bumper plates! Rumor has it that "Wii" will have so much fun!

What do you think of that?

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time, rants, raves and thoughts to comments.

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Massage

Here is a great massage therapy referral from Coach Emily Murai:

Hey Crossfit SV guys,

I just wanted to let you know that my massage lady, who is super-fabulous, is offering a 20% discount on first time massages for anyone affiliated with Crossfit SV. This can be extended to all of your other clients as well--just have them mention me or Crossfit SV. She is seriously super-awesome and worth every penny. She is a sponsor of my tri club and works with a lot of athletes, so she can size you up pretty quickly and hone in on all the parts that need work. It doesn't always feel great, especially when she pushes on really tight areas, but after a session, I'm all loosened up and ready to take on the world again.

Feel free to take part in these services or refer your clients. Her name is Cindy Hernandez and her website is: http://www.guidedhandstherapeutic.com/. A regularly priced $75 massage is $60 for a full hour. I endorse her fully--she's not giving me anything to promote her, I'm just trying to give a solid referral about a service your clients might want/need.

Feel free to pass this on to anyone interested.

Hope it helps!

All the best,
Emily

Run!

BEFORE (March 2007):

AFTER (MARCH 2009):

We are a whole lot busier now.  THANK YOU CROSSFIT HQ, all of the CFSV STAFF and ATHLETES!

WOD:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

Front Squat

Our boy Ryan "Doc" Martin is leaving for Oregon this week.  Farewell CrossFit Brother- have fun and take in all you can learn during your upcoming level 1 cert.  You along with all of us has come a long way! 

We applaud your service to the Marines, the wounded and this great country.  It is our honor and privilege to coach such great human beings!

Kind words from Doc-

"Judd, Michaela, Jake, thank you for getting up so early in the morning to make other people be better people. You guys are doing wonderful things, as you can see by just reading some these story's. Keep up the outstanding work and dedication.

Let me tell you that my job in the Marine Corps is a critical one. I am the one called "Doc". I am the one the unit looks to for help in times of mortal crises, but also not limited to soley saving lives. My job is a tough one, keeping all of my Marines to all go back home, once under fire, is my only concern. It can be nearly impossible if I even DO have the strong physical and mental fortitude it takes to stay alive for my Marines, and it can even be dangerously life taking, not only for myself but the rest of my Marines, if I don't possess these attributes. CFSV has enabled me to carry these attributes with ease, thus increasing my chances of survival "out there" and to be of better service for the rest of my Marines so that we may all come back home alive. OOORAAHH!

As last Saturday was also my going away party, I would also like to especially thank my very close friends that I have made in this short amount of time, you know who you all are. I wish that I could stay longer, but we all know that great things never last forever, and I am not exaggerating when I say that I am really going to miss everyone. Sure wish that I could take the entire CFSV (box, people, & everything in it) and place it right up the road from my house in Oregon, hahaha (but then you would be cold and then I would have buy everyone little green sweaters hahahahaha) Thank you and God bless everyone at CSV.

CROSSFIT SILICON VALLEY...THANK YOU & SEMPER FI!"- Ryan "Doc" Martin

WOD:

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090222.

Rest Day

Click Here for Anniversary Party Pictures

Karen

Thank you all for a wonderful year of CrossFit!  We have come a long way and deserve to splurge a little bit. It is such an honor to be part of such a wonderful community of dedicated athletes.  There are so many fitness success stories. 

We would like to hear some of them posted on the comment section!

WOD:

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.