CrossFit Silicon Valley

"Nicole"

What are you doing to supplement your CrossFit Main site WODs? 

I recommend we add Westside Barbell style training and Kettlebell conditioning (7:30 AM Tuesday and Thursday), running/endurance (8AM Sunday mornings in Los Gatos), Olympic Lifting with Tim Dymmel, (7PM Wed and Thursday), and hang out for drinks every Friday night!

On top of the WODs, we like to throw in some "Goats" or "Achilles WODs".  The goats are weakness exposing, sundial timing wods (workout so slow you can use a sundial to time them) that we need to improve upon.  Some of us need to work on handstand push ups, muscle ups, running, rowing, snatching- etc.  Workouts that include these basic CrossFit movements are not to be avoided, but we need to spend time improving the chances of completing them as prescribed especially when they come up on the main site.

We have been modifying the "Warm-up" to include some basic movement and weakness practice like double unders, snatch progressions and handstand attempts.

Staying consistent with the Main site WODs is really enough to turn you into an exceptional athlete.  Remember Millions out there are doing the same thing in 1200 other rocking CrossFit Boxes.  What are you doing to gain the LEGAL advantage?

WOD:

"Nicole"

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 AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090626

Rest Day

Sheena has come a long way as a Elite Fitness Coach.  Her enthusiasm and attention to EVERYONE in class is strongly felt and is very contagious.  Like well placed aggressiveness during Olympic an lift, presence and passion are difficult to teach.  Some either have it, or do not.  I am happy to see the difference changes in everyone under our roof, whether it is athletic or psychological.

It is never an easy road to ultimate transformation, but it is all about the challenging journey.  That how we like it!

Run 10K

Here is a link from Rachna, a new avid runner who found a great article from www.runnersworld.com on running a marathon.  Of course- there is always the www.crossfitendurance.com source that will help you in any marathon.

Remember, we meet every Sunday at 8AM to run the Los Gatos Trails!  We wait till 8:15 at the Los Gatos Coffee Roasting Company.  It has been great this year with the SV running posse.  The prime location where there is an awesome farmers market is where we can stock up on some fresh paleo food after a good run.

WOD:

Run 10 K

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090701.

Here is a great pic of CrossFit Trainer and IFBB Pro Houng Arcinas:

Continuous Clean and Jerks

WOD:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090102.

"Cindy" or "Mary"

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090609.

Rest Day

AMRAP!

SV trail RUNNING posse meets tomorrow morning at 8AM at the Los Gatos Coffee Roasting Company.  Be there or be square! We all need to be well ROUNDED in CrossFit skills!  Remember them?-

Strength, ENDURANCE, Flexibility, Stamina, Speed, Power, Accuracy, Agility, Balance and Coordination

RUNNING will work on your ENDURANCE!

WOD:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

"Lynne"

John is drunk from the healthy CrossFit drinks (in the "Red bull" fridge)!

WOD:

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090606.

"DT"

WOD:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

Compare to 090414.

Rest Day

Check our new logo made by our very own graphic/game designer- Rey Andaya

If you need a cool logo- drop him an email!  He is also a strong CrossFitter pulling a #455 deadlift yesterday!