CrossFit Silicon Valley

"Elizabeth"

"Don't worry Andrew, Fred is not doing anything weird behind your back!"

By the way, Fred Zabala and Tory Reyes is celebrating their birthdays this week!  Happy birthday guys!

WOD:

"Elizabeth"

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

Post performances on "Beyond the Whiteboard" under CrossFit Silicon Valley.  Please sign up and post your time in addition to commenting on this blog.

Compare to 090129.

Rest Day

Reminder:  We are Closed this weekend for the NORCAL QUALIFIERS.  Please come and support!

I strongly encourage you to come this weekend to support us. We need your support during this challenge, and believe when I say you will push us to do our very best.
We will let you know our time slot on Thursday. Please bring your own food, drink, blanket or anything to sit on.
We need volunteers who would love to take video of our athletes during their WODs. Please, let Judd or I know.
This is a very exciting event, we have been training all year, and this weekend will pull the best out of us.
Thank you for being part of our team!!!

-Michaela

 

Post performances on "Beyond the Whiteboard" under CrossFit Silicon Valley.  Please sign up and post your time in addition to commenting on this blog.

Shoulder Press

The Nutrition cert that happened last month at Catalyst Athletics proved to work very well for our games training.  Brian, Michaela, Jake and I are at the lower right corner of this pic.

Here is the Nutrition info taken directly from the CrossFit website.  FOLKS... IT WORKS!  We feel stronger than ever before since we stuck to the Paleo/Zone program relatively consistently (with a few breaks for parties, crazy nights out and beer).

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

WOD:

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081201.

Post performance on "Beyond the Whiteboard".  Please sign up and post your time in addition to commenting on our blog.

Norcal Regional Qualifiers this Weekend!

The SV box will be CLOSED this weekend (SATURDAY AND SUNDAY).  So please come out to Aromas, CA. (Near Salinas) to watch the SPORT OF FITNESS!

Northern California

Northern California & Hawaii

10 Spots: 5 men & 5 women

May 2-3, 2009
The Ranch
275 Dunbarton Rd
Aromas, CA 95004

Coordinator: Mike Minium
Website: norcalcfqualifier.blogspot.com

Quantifying Human Performance

We are officially "Beyond the Whiteboard" members.  Please sign up and post your time in addition to commenting on our blog. 

• Post results for every CrossFit workout.
• See your Site, Gym and Gender Rank for Every Workout.
• Instantly see previous WOD results.
• Keep track of your weight, get your Zone Block Prescription and see graphs of your body composition changes.
• View graphs of your WODs.
• Track benchmarks workouts like Fran and Helen.
• Track and view graphs of your workout consistency.
• Create custom entrees, keep track of your cheat meals, and see graphs of your eating habits.
• Track max efforts like max pull-ups.
• New features added every month!

WOD:

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

Mid-Atlantic Qualifier Workout

This pic was taken from the www.crossfit.com mainsite.  Kyle Maynard is such an inspiring super hero and CrossFit coach!  Michaela and I had the tremendous opportunity to listen to him speak during the Austin, Texas Affiliate Gathering.  He is making top headlines as he is vying for warrior status in the MMA!  Here is an article found on espn.com

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Post time to comments.

Rest Day

Renca, and Michaela at The Detenice Castle Brewery- Detenice, Czech Republic.  This pic was taken during our Czech trip a couple years ago.  I gained ten pounds on this trip because the food and beer was so good! 

After the Games season, I propose we go all Neanderthal at some European style brewery.  The Bratwurst will be bangin' tasty after the Games are finished!  Hope we do not succumb to the temptation before July 11.

Please post your favorite restaurant/brewery to comments

"Michael"

 

Next week will be the NORCAL QUALIFIERS!

Registered SV ATHLETES:

Michaela Xavier- Just Finished the Filthy 50 at 20:42 (AND LOOKING SMOKIN' HOT!!!)

Rey Ablao-  Finished (Basin Workout) 800m Run, and 3 rounds of 10 HSC, 20 Chest to Bar Pull ups, 30 Box Jumps 30"  and then 800m run in 24:14 (He is faster now that he has a "minihomohawk" hairstyle)

Tim Dymmel- 50 tire flips 400lbs in 4:49 (I think Coach Matt was inside the tire while it was flipped, but it was not a factor since he is so light)

Larry Pastor- 28 Rounds "Cindy", 144 and 6rds "Nicole" (Cannot drink beer worth sh!t though)- friggen beer nursing light weight!

Chris Gottschalk- Full beard in 24hrs

Mark Reyes- Three beers and three shots of Jaegermeister in 1:42

Judd Xavier- 3 lbs of spicy Crawdads in 3:41-  with beer chaser- 3:15

WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081228.

The Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 081219.

 

Jaye! the tat looks badass under the lion!

 

The bell matches your ink Tu!

Deadlift

Rex-who trains at One World is posing with lots balls behind him.  He did 30 muscle ups for time finishing 8:41.

The man to his left hit a 3 rounder for time- 10 "Thruster" :) #135/Burpee.  He felt really happy right after!

WOD:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090302.

 

Congratulations Junior on hitting a #420 Deadlift PR! You really did well keeping midline stabilization throughout the movement.  Keeping your core muscle tight with the belt helps, but I know you can train you core periphery to be a "Natural" weight belt.  Also, when doing heavy deadlifts, I personally like the MIXED GRIP so that the bar will not favor rolling off the fingers.  On the warm-up lifts at least at 70% max loads- we should all practice the HOOK GRIP (both palms facing back while wrapping fingers over thumb AND bar) while deadlifting to enhance our Olympic lifting skills.  The MIXED GRIP shall eventually be the grip of choice as you become more accustomed to it at heavier loads