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Before work, the 6:30AM class is OFF TO WORK! Steve just needs to put on his slacks and dress shoes right after the WOD and go.
We came up with some interesting team competitions this year. Team work is essential in preparing for the 2010 affiliate cup.
WOD: "Partner Up"
2 person team-
For time:
100 partner assisted pull ups
400 Meter partner carry
50 Partner assisted pull ups
Post reps to comments.
Michaela and I are staying at the beautiful Gloria Palace San Augustine, Las Palmas, Gran Canaria.
WOD:
3 Rounds for time:
10 Thrusters #135
10 Burpees
Post time to comments.
Friday Schedule:
6:30AM Coach Larry
7:15AM Coach Larry
9AM Coach Sheena
10AM Coach Huong Arcinas: Cheer Fundraiser Throwdown-
As for yesterday, have you "Eva" ate so darn much?
WOD:
"Eva"
5 Rounds for time:
Run 800 Meters
30 KB Swing 2.0P
30 Pull-Ups
Post time to comments.
Happy Thanksgiving SV CrossFitters! On behalf of the coaches of CrossFit Silicon Valley, I would like to say to all CrossFitters- "THANK YOU, THANK YOU, THANK YOU for a great year. Please enjoy your Thanksgiving responsibly. The Friday workout will be brutal.
Here is a snap shot of the 10K course starting at the HP Pavilion. Everyone is meeting up with Sheena at 7:30AM at the registration booth next to the HP Pavilion.
WOD:
Run 10K
Post time to comments.
WOD:
1 Round for time:
400M Sprint
100M Lunge
30 Burpees
10 Body Weight Squat Cleans
Post time and weight to comments.
This modified schedule will be for this weekend. I will post a schedule for the week of the 30th through the 7th of December once I know who will be able to coach the classes.
Schedule for-
Thursday is closed in observance of Thanksgiving
Friday the 27th:
6:30AM
7:30 AM
9AM
Saturday the 28th
9AM
10AM
11AM
Sunday the 29th
12:30PM
Monday the 30th to Monday the 7th will be determined. I foresee only minor changes to the schedule.
WOD:
5 rounds for time:
8 Dumbell Split Cleans #45/30
10 Ring Dips
12 Pull ups
Post time to comments.
We will be closed on Thanksgiving day (Thursday, November 26). A modified schedule will be post for the weekend. The WOD for Thursday will be the SILICON VALLEY TURKEY TROT! Contact Sheena if you want to meet before the run.
WOD:
As many rounds in 15 Minutes:
12 Wall Ball # 20
9 Burpees
6 Snatch # 135
Post rounds to comments.
Jaye turned 32 last week, and to celebrate, we were challenged with a brutal workout that included 10 different movements x 32 reps. HAPPY BIRTHDAY COUSIN JAYE!
3 x 3 max loads:
Back Squat
Front Squat
Overhead squat
Post loads for each squat style to comments.
The new pull up bars are described as smooth, solid and stable. When comparing the old rickety wooden structure versus the new and improve solid structure, the former is like climbing on a full suspension mountain bike and the latter is like climbing an a solid fixed frame mountain bike. Another positive is we can accommodate more kippers!
WOD:
5 rounds for time:
3 Weighted Pull ups # 45
6 L Pull ups
9 Kipping Pull ups
Post time to comments.
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