CrossFit Silicon Valley

Deadlift/Burpee Ladder

It is always great to have two of our favorite movements together in a couplet.  Deadlifts and burpees together always makes a for a ferocious workout.  The burpee takes the body through the greatest range of motion while the deadlift strengthens the core like no other lift.  Be careful as you fatigue.  The tendancy to round the back on the deadlift late in the workout is increased.  Stay strong around the midline even though it is difficult to breath.  Holding inter-abdominal pressure while deadlifting is important.  While struggling for oxygen, try to coordinate your breathing with the lift. i.e.- pressurize on the upward movement of the lift. Make that movement superfast fast because you do not want to hold your breath for too long!

WODs-

SV:

For time, perform an inverted ladder with the following two movements.

10-1 reps of Burpees 1-10 reps of Deadlift,

225lbs (165lbs) ie, 1st round is 10 burpees + 1 deadlift, 2nd round is 9 burpees + 2 deadlifts etc, last round is 1 burpee + 10 deadlifts

Mainsite is a rest day.

Run 7k

The running group this last Sunday included Myesha, Lilly, Mara, Michaela and I.  This was the first Sunday run for Lilly and Mara.  They enjoyed the beautiful route we take and look forward to their next run.  Mara finished the 7k hill in 47 Minutes.  This is the usual time it takes to finish.  The benchmark finish time is under 40 Minutes for the whole loop.  It has been a tradition for us to finish the run early (before 9AM) and hit up the farmer's market for the vegetables and fruit for the week.

Here are interesting notes as I have been running this trail for months now.  Everyone who runs the hill and hit all CrossFit WODs consistently improve the overall time.  When running with fellow athletes, we run faster.  The plateau will hit in approximately 6 Months and the faster times will be + or - 5-10 seconds. 

Also, important, rest and nutrition the Thursday, Friday and Saturday have a HUGE impact on running performance, more so than prior the CrossFit workouts.  This is probably due to the faster recovery time after increasing our overall work capacity.  We still should go out and have fun on these evenings, but in moderation.  When we take care of ourselves, it can really show in our performance! To measure my rest, diet and recovery is one strong reason why I run on Sunday.  Another reason- it is a good way to keep me in check when going out to have "a" drink. When I am dialed in, I can more closely keep up with Larry.

WODs-

SV:

Hill Run 7K

Post location and time to comments.

Mainsite:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 081006.

10 Minutes of GHD and /Back X

WODs-

SV:

Max reps in 10 Minutes

GHD Sit ups
Back Extensions

Post total reps to comments.

Mainsite:

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 061105.

New O-Lifting Shoes by: tmac

 

New O-Lifting Shoes by: tmac

Smell them.
Touch them.
Walk with pride.
As jealous eyes sneak envious spies
And passerby make startled cries...

What lives inside them?
Makes them work?
Where did you find them on God's green earth?

But walk on by and step right up,
'Cuz these babies may help win the Affiliate Cup.
Chest held high and hips at ready,
Grasp the bar and hold it steady.

Ol' Rippetoe would sure be proud
To see the group here cry out loud:
"On this day and evermore
We stand proud and will not mourn
The death of tennis shoe and sneaker
From this day on, you'll not be weaker."

So step right up and slip inside
The strap is strapped and laces tied.
The time has come for you to lose
That old squish of running shoes.
Forget the stink of old bare feet
Now you'll enter a world of the elite.
PR's, snatches, cleans and jerks,
(Who'd guess the inner meaning of your smirks?)

You're committed and you're ready.
So walk with pride
Show off the STRENF! you have inside.

Yes, smell them.
Touch them.
Baptize with chalk.
Weight in your heels and proudly walk.
Your life and lifts begin anew
For today's the day we christen

Your NEW O-Lifting Shoes.

-by Trish McCrumb

WODs-

SV:

Snatch 1-1-1-1-1-1-1

Post loads to comments.

Mainsite:

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090114.

Welcome to CrossFit SV

Welcome new CrossFitters Myesha Taylor, Joy Ong and Ariana Limmer! 

They have a solid foundation after finishing the 9 Movement ramp up and nutrition sessions.  They are ready to take on scaled WODs working towards RX status.

We all know ramping up is all too important before hitting workouts on a prescribed basis.  Remember challenging your first workouts were when you first started.  It took awhile for us to recover.  Soon we found that we recover faster as we develop our work capacity under constant variance in the programming.  We find we INCREASED WORK CAPACITY ACROSS BROAD TIME, MODAL AND AGE DOMAINS. We recover so fast we are able to perform multiple intense workout in one day.  Again, congratulations on getting there.  We will keep the journey going with our passion for Coaching CrossFit!

I am looking forward to the amazing progress these newbies will experience.  With the fine examples hard working CrossFitters all around them at our box, I know I will see great gains out of them.

Congratulations on keeping the drive alive and staying consistent the hard work is an investment in your life. Your first wealth is your health and you know how great it is  when your Doctors are amazed by your improving levels of wellness.

WODs-

SV:

5 Rounds:

#135 Shoulder press to failure
#135 Push Press to failure
#135 Push jerk to failure

Rest 3 minutes before next round.

Post total reps each round to comments.

What advice can you give to CFSV Newbies from your own experience?

Not stress free, but all smiles.

Glad to see we still have lots of fun at our box.  Don't believe the hype that we are sadistic coaches and masochistic athletes.  It just feels good to feed our body's need to be challenged with random intense bouts of function exercise. Our bodies adapt to intense exercise.  No, the workouts will never be easy, but what greatness comes out of a little stress. Not to ever push over the edge with too much physical stress, we modulate the intensity with the right amount to make you better, faster, stronger, leaner and happier.  We never want to push you with anything you cannot handle.  Much reward comes from the hard work, consistency and dedication it takes to be at least good at anything.  Not being satisfied with just good results, we push harder, rest, eat, refine technique and measure progress with the intent to have great results. It is something to smile at when our hard work pays off at work, at play and at CrossFit. What made you smile so far this week?  Is it your new personal record?  Is it your new pant size?  I really love the smiles we see after the challenging sweatstorm.  They look great with your new slim fitting shirts you wear on your much deserving rest and relaxation days!  We look forward to the next challenge in anything and crush them like CrossFit workouts!

WODs-

SV:

For time:
200M Sprint
10 Burpees, 10 Pull-ups
200M Sprint
9 Burpees, 9 Pull-ups
200M Sprint
8 Burpees, 8 Pull-ups
200M Sprint
7 Burpees, 7 Pull-ups
200M Sprint
6 Burpees, 6 Pull-ups
200M Sprint
5 Burpees, 5 Pull-ups
200M Sprint
4 Burpees, 4 Pull-ups
200M Sprint
3 Burpees, 3 Pull-ups
200M Sprint
2 Burpees, 2 Pull-ups
200M Sprint
1 Burpees, 1 Pull-up

Please post time to comments.

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.

Pose!

Coach Larry Pastor just got back from the Running and Endurance cert in Union City.

Hi all,

    Just wanted to share my experience at the CrossFit Running and Endurance Cert at One World this past weekend. Big shout to Carl Borg, Marc Holman, and Freddy Camacho for hosting an awesome event. Needless to say, it was an incredible experience which forever changed how I look at running. I truly believe that the drills and cues I got from this workshop will dramatically improve our overall performances as Crossfit athletes here at the SV box. Basically, the Pose method teaches you to put your body in the proper position to use gravity to drive you through a run instead of relying on your musculature to power you through it. As a result, you run more efficiently with minimal impact on your joints and soft tissues. I just ran the 7pm class through some Pose drills followed by the notorious Crossfit Endurance WOD "DEATH BY 10 METERS". I think the class definitely loved it in a sadomasochistic sort of way. Anyways, I invite anyone who wants to learn to run efficiently to come by my class and attend. I guarantee your Helen and Nancy and Michael and any WOD which involves running will dramatically improve. Cheers guys.

  - Larry Pastor

Larry will host a track workout at Santa Clara University's track on the second Sunday of every month starting in September.

WODs-

SV:

"Death by 10 Meters"- Courtesy of CrossFit Endurance

Choose ONE Of The Following Sports: Swim, Bike, Run, C2 10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Post number of rounds to comments.

Mainsite:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090625.

Don't bend the arms too soon!

Can you find the premature bend in the elbows during the medicine ball cleans in this picture?  When "Cleaning"- whether it is a medicine ball or bar, Coach Mike Burgener says "When the arms bend- the power ends!".  Once you bend the elbows or curl the weight from ground to shoulders- the connection from the powerful leg, hip and back muscles is broken.  The only time the elbows bend is towards the top of the hip extension and then with the fast dropping of the hip toward the ground.

All too often we rely too much on our smaller muscles to lift.  We do not perform bicep curls in our classes for this reason.  We learn to use our core first then follow with our extremities. 

Training major muscle groups via compound/complex lifts like the cleans builds muscles fast.  Is there any wonder why the "Clean and Jerk" is the King of all lifts?

We will need to work on technique before the weight is increased.  The most efficient and safest way you can get heavy weight to the shoulders must include proper timing of the movements.  With practice, we will become more efficient and confident in our lifting thereby breaking records and not your back.

WODs-

SV:

"Christine": 3 rounds for time of: 500m row, 12 Deadlifts - 1/2 Bodyweight, 21 Box Jumps - 20" Box.

Post time to comments.

Mainsite:

"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 090727.

SV Girl Power

Girl power in our box is amazing. This is how I see it in the ladies that came out last Thursday starting with the incredible Mama to be Steph - you are so determined no matter what WOD is, I don't see any WOD favoritism which will benefit you in unknown and unknowable- especially how heavy your baby will be!

Sheena - oh girl you are one strong determined  lifter with impressive back squat, and I am proud of your certs and coaching. I remember how I was waiting for you to come in when Rob was mentioning you, and look how far you went in such a short time! You make me so proud!

Kim - keep up with great work - your stamina is improving and your time is better, soon you will kick Joe's butt. Wait and see you and I will party all night as if no one is waiting for us at home ;P

Rachna - you are inspiring to all of us as you came from a long way. Now look at you today! Running is piece of cake, max lifts are becoming enjoyable for you, and helping in CrossFit Community as a volunteer is appreciated, you are truly an empowered woman.

Jay - I love your passion for lifts, and seeing spark in your eyes when max lift WODs are on the board, we need you in the strong links in the CrossFit SV girl power chain.

Jan - your gril power is rising up, the best female push jerk in the box as one of the examples. I love it - you are pushing me just like others, and I love our similar wods times and strategy session before the workouts. You are amazing!

Cecil - observing your tehnique in the wods, I have confidence that you will rise into another level of CrossFit. I love your deep squat, elbows nice and high on front squat, you move really well. Keep it up.

Maria - nothing comes easy, does it? I see in your determination and drive. The "Karen" WOD moving from 20 mins to less than 1/2 that time last week makes me so proud of you. You are hot example of super mom. Stay positive and keep your goals always higher as you becoming better and better.

Vanesa - your girl power is truly in the deadlift. Isn't it incredible to lift what just few months ago we couldn't even imagine lifting? Can you see where your strength can take you? Great motivating work that will be needed and is appreciated in our CrossFit community.

Chandra - I have to say Chandra's power is showing in running easily 400m meters, and as soon as we go over the lifts more- I am super positive about exposing the hidden strength that you didn't discover for yourself yet. Just wait it will come and you will be kicking serious butt.

Beth "Crossfit SV Mamma" - your power comes in metabolic wods, you are not scared of the 30 minute wods, you never quit and your pull-ups are getting there, hey few dip training  sessions and in few months I see you on the full lock out muscle up. 

Ladies - everyone of you have your own individual journey in CrossFit, but I do want to remind to you everytime you step it in gym, everytime you addresses the bar, everytime you run around the building, and everytime you are talking to other CrossFitters- you have huge impact - your stories of success, results, dedication & hard work is what makes our box successful. You are the engine that pushes the wheel. You fine examples of women who never quit. You are proof of success for those who are still on the fence about CrossFit Programming!

Love,

Michaela

WODs-

SV:

Trail Run 7K

Please post time and thoughts to comments.

Mainsite is a rest day!

If you could posses one supernaturalability, what would it be?

Random Question from the book "If"- by Evelyn McFarlane & James Saywell

Potential hard hitting winners

Coach Vince Lombardi wanted to weed out the uncommitted in his quest to populate his team with winners. The effect was also getting the 10% out of everyone else.  I could only imagine the intensity of the Greenbay Packers workouts coached by the legend. I'm sure some of our workouts are even harder.  We do however have the luxury of not getting helmet speared by a hard charging middle linebacker.  It is reassuring to know if we are to develop hitting skills, we have the fitness skills as a foundation to hit HARD!  In the game of life, getting hit hard does not hurt so bad when we know we can get back up and hit back harder.

"If you quit now, during these workouts, you'll quit in the middle of the season in a game. Once you learn to quit, it becomes a habit.  We don't want anyone here to quit. We want 100% out of each individual, and if you don't want to give it, get out. Just get up and get out right now." -Vince Lombardi

WODs-

SV: "357 Mag"

Three rounds for time:
3 Reps #45 Dumbell Weighted Pullups
5 Reps Handstand Push Ups
7 Reps #315 Deadlift

Mainsite:

Hang power clean 1-1-1-1-1-1-1 reps

Compare to 090716.

Question: If you could win any competition in the world, what would it be for?

Please post time time, loads, thoughts and answers to comments.