CrossFit Silicon Valley

THANK YOU FOR A GREAT 2009!

Thank you CrossFit Community for another stellar year of personal bests and growth!

 

 

 

 

WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Updated New Year's Eve Schedule

New Year's Eve hours

6:30AM Jake

7:15AM Michaela

9:00AM Judd

12PM Matt

5PM Sheena

No class  6PM and 7PM

Closed New Year's Day

NORMAL SCHEDULE JAN 2

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WOD:

3 Rounds for time:

10 Thrusters #155

20 Box Jumps 30"

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CFSV Holiday Get Together @ Blowfish Santana Row

We will chill, chow and lounge at the bar area in Blowfish, Santana Row.  Meet around 7ish tonight.  Hopefully they will let Fred DJ for us!

This dish would be zone friendly if you portion the rice and add some nuts based on your block count.  Be careful which part of the fish you eat as it will seriously affect performance.  RICH IN OMEGA 3!

WOD:

Run 5K

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Snatch

WOD:

Snatch 1-1-1-1-1-1-1 reps

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Bench Press

Great set of strength programming from HQ.  After doing all 3 lifting sessions, we feel we accomplished so much more than a traditional 5-5-5-5-5 or 12-10-8-6 etc. rep scheme.  Requiring varying weights and fuel demands, we felt it prepares us for the variety of strength and stamina training ranges that an elite athlete requires from weight lifting.

Simple and effective.  Larry Pastor never knew he can bench more than 200 lbs.  He used to bench during his days a local globo gym where he never maxed over 200. Today he hit a max bench of #265 with reserve gas in his tank.  His total was well over 1300 adding all bar totals.  Good job Larry!

WOD:

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Fireman's Carry Hill Sprint

WOD:

Fireman's Carry Hill Sprint

5 rounds

Carry partner with similar body weight up hill 75M

Repeat 5X rest as needed between rounds.

Post time per round.

Merry Christmas!

WOD:

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Front Squat

WOD:

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

OHS

WOD:

Overhead Squat 3-3-3-3-3

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Ruben is back!

Fires don't have a chance with firefighter academy grad Ruben Torres.  Our resident firefighter/breather is ready to tear it up again in 2010!

WOD:

"Helen"

Run 400M

21 Kettlebell Swings 1.5 pd

12 Pull ups

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