CrossFit Silicon Valley

Hit it all!

Hit all energy pathways.  The 1-1-1-1-1 Deadlift 1-10 seconds of max effort (PCr) or phosphocreatine is the example in these pictures.  10-120 Seconds of max effort repeated work is the fast glycolytic energy pathway. An example would be a 500M Row or 400M Sprint. Then there is the aerobic pathway which usually is the monostructural movements such as running, swimming, rowing for more than 10minutes- i.e. 10K run or 2000M row.

Where are you weak and where do you need the most work.  We need to address all and spend time where we need to.  If you need to get stronger on your lifts you better be doing at least 1 max effort workout per week.  Do not pick your favorites and skip workouts you suck at. 

As a CrossFitter, be well adapted across broad time and modal domains.  If you would like to just specialize in strength development- that is great, get stronger- but all too often, I see so many strength trainers skip the other pathways and let themselves go as far as poor weight control and endurance.  There are many specialist trainers, coaches and athletes, but fewer GPP (general physically prepared) fire breathers. 

This is the respect I have for the elite CrossFitters.  If needed, 4 can team up and build a sandbag barrier faster than 4 indoor cycling instructors. Indoor cycling instructors would be great messengers telling people to evacuate their homes during a flood- let's hope they can swim when the water rises.

This would be a great team WOD.  Stack sandbags from one end to another 100 feet away.  This would be a great test of stamina, teamwork, strength, endurance, and mental fortitude. Do you think one who only trains the PCr strength domain will have the endurance and stamina to perform well at this workout or God forbid- this emergency task?

With all the floods and tsunamis around the world, we can hope or MAKE SURE we are all prepared.

WOD:

4 Rounds for time:

Stack 6 #45 plates 100 ft away (does not have to be one at a time)

15 #45 plate cleans

10 Burpees

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.

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What is your pain threshold?

Sometimes, in relationships, daily struggles and strife, we are so tempted to quit.  How strong is your tolerance for problems in life's many struggles?  With so many things weighing heavy on our shoulders these days, our tolerance is tested.  CrossFit WODs test us daily.  It builds the mental fortitude to conquer struggles and get through the toughest situations.  We want to see every struggle, suffering and the workout of the day as an opportunity to breakthrough and not bail out.  To feel the victorious in finishing no matter what the stopwatch says but just finishing with 100% effort.  We build our tolerance so that not only are we physically stronger, but mentally and spiritually more alive and can crush any challenge that comes our way.  Just like popping heavy push presses over our shoulders, life little weighty struggles that are normally heavy, are light as a pvc pipe.

Post thoughts to comments

WODs-

SV:

As many rounds as possible in 15 Minutes

#45 Overhead Plate Lunge 30 yds
200M Sprint or 250M Row

Mainsite:

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Ending the Kettlebell Swing Controversy

Ending the Swing Controversy- by Coach Tom Rankin

At SV CrossFit, we employ trainers from a variety of backgrounds.  One the whole, the diversity of experience benefits everyone.  By learning and teaching each other, we gain more knowledge and expertise than we ever could alone.  One drawback, however, is when our clientel becomes confused about exercise performance.   There are currently two popular methods for teaching the Kettlebell (KB) Swing, American (AS) or Russian (RS) style.  There is a tendency for some coaches to label their favored method right and the other wrong.  Like most things in life, it is not that simple.

Exploring the Differences

It is easy to tell the difference between the RS and AS, just look at the arc of the swing.  The RS starts just below the groin and is swung to chest or at most, eye level.  The movement is short, brisk and compact.  The AS begins level to the knees and moves upward to full arm extension over the head.  Its motion is longer and smoother than its Russian counterpart.  The height of the arc of the AS may be twice that of the RS.

The subtler difference is the bend of the knees.  The Russian style looks similar to a stiff-legged deadlift.  Most of the movement is in the hips and the knees bend slightly, almost as an afterthought.  The American swing is more like a squat as the knees bend to a much greater degree.  Each method requires a different body alignment for correct performance.

The primary focus of the Russian swing is to utilize extension of the hips to drive the lifter’s center of gravity forward and up.  This movement results in a very efficient application of force.  You may test this concept by doing a vertical jump.  Sit back quickly into quarter squat depth and immediately jump upward.  Do this several times and note how high you jump.  Now drop down into a deeper squatting movement and jump.  Most people will find that they will not jump as high in the lower squatting position.

The American Swing has its own unique advantages.  Its greater range of motion requires much more work and effort than the Russian Swing.  Test this by doing quarter squats while raising your arm to chest height when you return to standing position for a half of minute.  You could probably do this all day without breaking a sweat.  Now do deeper squats for the same amount of time and raise your arm fully over head as you stand.  Not so easy is it?  Notice the greater range of motion gets your heart pumping and increases your breathing.  This makes the American Swing an excellent exercise for building work capacity and overall fitness.  Bringing the KB overhead will also increase shoulder girdle flexibility, endurance, balance, co-ordination and strength. 



Which Swing is Best?

The answer is both and neither.  Is the hammer better than a screwdriver?  It is the goal that will determine which tool to use.  If you need to pound in nails, you want the hammer.  But it won’t be as useful if you are working with screws.  It is important to understand that the RS and AS, like the hammer and screwdriver, are tools to be used for specific purposes.  It is the lifter’s intent and goals that decide which swing is best.

The Russian Swing is the foundation of almost all ballistic kettlebell movements.  Mastering and strengthening this swing will have a positive impact on such key kettlebell lifts as the KB snatch or KB Cleans.  The short, compact stroke will allow the Kettlebeller to conserve energy that will allow for greater repetitions in the competitive kettlebell lifts (1 KB Snatch and 2 KB Jerk).  For the person who training is predominately focused on KB training, the RS would be a better choice.

The CrossFitter, however, has different needs.  He or she must excel at a much wider range of exercises than the KB lifter.  The AS will have a much better transfer to kipping pull-ups, thrusters and many other CrossFit movements.  The improvements to flexibility, balance and co-ordination will greatly benefit the Gymnastic, Weightlifting and Barbell exercises found in CrossFit training.  The added effort and work of the American Swing will help the CrossFitter develop the fitness needed to survive intense “WOD”.  When you consider the needs of the CrossFitter, it is easy to understand the advantages of using the American Swing.

Is Safety an Issue?

There are people who believe the AS is more dangerous than the RS.  They consider swinging a KB overhead potentially dangerous.  Full squats were once considered harmful to the knees.  Now they are commonly used in the rehabilitation process.  Physical Therapists realized properly performed full squats are essential for normal functioning.  The key to making any exercise safe is proper coaching. 

Very few fitness professional know how to properly teach the AS.  But the inability to coach the AS does not make it a harmful exercise.  We find the AS is a great way for our clients to learn and co-ordinate Mark Rippetoe’s active shoulders and hips techniques.  As a result of doing AS, our client performance of many other exercises (squats, overhead lifts, kipping pull-ups, etc.) dramatically improve.    

Rather than injuring clients, the AS is a very effective “pre-hab” exercise.  The AS and other exercises in the CrossFit program restores people to optimum functioning.  After a few weeks of training, many new CrossFitters notice something’s missing.  Their usual aches and pains (back pain, headaches, or other joint problems) no longer exist.  CrossFitters develop the strength, mobility, endurance and co-ordination to easily handle any stress that occurs in life.

In the Beginning

The novice CrossFitter needs to focus on mastering the nine fundamental movements (squat, front squat, overhead squat, press, push press, push jerk, deadlift and sumo deadlift high pull).  Once these movement are sound, it is easy to learn the AS.  There is no reason for beginners to learn the RS unless they have special needs, such as developing a more explosive hip drive or feeling their center connect with an external resistance (kettlebell). 

Hey Conrad?

CrossFit veterans may find value by occasionally using the Russian Swing.  CrossFitters know that the variety of training stimulus is the key to the outstanding effectiveness of the program.  Louie Simmons created a wide variety of ways for his powerlifters to bench press- incline, decline, floor, with boards, bands, chains, a wide variety of hand positions, dumbbells and God knows what else.  Because of the great variety, his lifters rarely stay stuck in plateaus and regularly lift for personal bests.  You will get better results by using a variety of swings instead of just one type.  Do the AS most of the time, the RS as a change up, and every once in a while a hybrid swing. 

Hybrid 1:  Hip drive of RS but swing KB overhead, this will feel somewhat like a power snatch.

Hybrid 2:  Squat style AS but only swing to chest or eyes level. 

Sometimes mastering a variety of different variations improves the performance of the original exercise.  Try this swing gumbo and see if it helps your AS.  Do 5 reps of each, without stopping if possible.

1.    American Swing
2.    Hybrid 2- squat style to chest level
3.    Hybrid 1- Hip drive to overhead
4.    American Swing

Absorb What Is Useful, Disregard That Is Useless
-Bruce Lee
 
Coach Glassman and Bruce Lee have both put results ahead of tradition.  They both been heavy criticized by their peers by rejecting accepted training systems to create their own.  Glassman’s CrossFit and Lee’s Jeet Kune Do are focused on a variety of methods and exercises that produce the best results.  Lee freely mixed in strength training, boxing, and European fencing with the best parts from a wide variety of martial arts.  Glassman realizes that gymnastic, powerlifting, weightlifting and endurance activities will create better total fitness results when combined than they could separately.   

Glassman and Lee realized not one type of training is best.  But the careful selection and combination of the proper sources will produce outstanding achievements.  Therefore, it follows that neither the AS nor the RS is best.  It is the intelligent use of both that will allow one to maximally improve their fitness.

_____________________

WODs-

SV:

Five rounds for time of:
30 reps Knees to Elbows
30 reps 1.5 pood Kettlebell swing

Post time to comments.

Mainsite:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

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Not comfy? Practice, practice, practice until it is!

Casually playing tennis and golf, I knew I needed to spend the time a effort to practice until I can be better than average player. Not having the luxury of constant coaching by top coaches, I most likely had used improper gripping technique.  Ever had to change a grip on a baseball bat, golf club or tennis racquet to maximize hitting potential?  I knew I became too comfortable with my backhand grip and if I ever had to change it, I knew I would suck even more.  Little did I realize, in order to advance to elite levels, I needed to change the way I held the tennis racquet. Not really feeling the urge to advance my tennis game, I never practice the new grip techniques until I was comfortable.

Enter the HOOK GRIP in Olympic Lifting.  It first it was super uncomfortable so I would revert to pulling my thumbs out of that crushing position between the bar and my fingers.  I almost dismissed the grip as useless because it was so uncomfortable.  I needed to keep practicing until it became second nature and COMFORTABLE.

What was wrong with the old grip?  You can use the old grip at 12hr Fitness or Club 2s where you are not allowed to drop weights to save your back side. If you want to advance to the higher levels of Olympic lifting at the SV magic box, you must use the hook grip.  Eventually you will notice you cannot do without the grip and the practice will make it comfortable.  Doing heavy deadlifts with this grip will help.

At first, you will not be getting hit many PRs, but give it time.  You will be smashing #s on your snatches and cleans!

Today is a mainsite rest day.

SV 5 on 2 off WOD:

Two rounds of:

Ground to Overhead at 95 lbs for 1 minute
Ring Dips for 1 minute
Rest 1 minute
Pull ups for 1 minute
Wall Ball 20 lbs for 1 minute
Rest 3 minutes

Score is the total number of reps for each station.

Post total score to comments.

Overhead Faults

Lori has good active shoulder, but she needs to bring head forward and do not look up at the ceiling at the top of the press.  This may cause strain on the lower back from overarching. 

Better head position Lori.  This stacks your shoulders directly above all you load joints vertically.

Excuse the blurred out picture, but do not excuse the overarching bar travel in front of the face.  When the bar travels too for in front, there will be an excessive backward lean causing stress on the lower back,  Remember to keep the core tight as the bar travels from the shoulder to lockout.  Move the head back as the bar travels close to the face launching vertically.

For the WOD today, I said cool- we did something like "Linda" on Monday.  Lets do a heavy met-con with sprinting.  Heavy weight under heavy cardiovascular stress is just what the coach ordered.

WODs-

SV:

7 Rounds for time:
200M Sprint
5 B/W Push Jerk

Mainsite:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

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"J.T."

Pay close attention to Ken's position on this kipping pull up.  From this position, the bulk of upward power shall come from a powerful core and hip flexion from full hanging extension.  If you think too much lat or secondary bicep contraction to get over the bar, you will not seize the moments of least resistance.  Must think "hip turnover". As you are traveling up toward the bar, you then must "open" or extend the hip at the right moment. This openning of the hip will send you over the bar.  Annie Sakamoto demonstrates it well in this video:

WOD:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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

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"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.

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Overhead Lunges

Here is a wonderful explanation by "Coach" on efficacy of the combination of training stimulus utilized intensively within the classes. 

-Posted by Michaela

"Crossfit" Coach Glassman:

Why Gymnastics? - Gymnasts have no peer in trunk and hip flexion, upper body strength in multiple joint angles, agility, accuracy, balance, coordination, their domain is body control.

Why Weightlifting? - The weightlifters are masters of power, speed, and hip and leg strength. Powerful hip extension is the most critical element of human performance and none have the capacity of the weightlifters

Why Sprinting? - Sprinters have enormous physical potential due to their metabolic competency across anaerobic and aerobic pathways and the speed, power, and total conditioning that sprinting demands.

Blending workouts from each domain gives us a total greater than the sum of the parts - a gorgeous hybrid.

WOD:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Excellent Morning Class!

The morning class is looking awesome! Those guys work hard and are having a ton of fun doing it. So whoever is looking for a nice little jump start before you head off to Corporate America for the day, that should be your spot!

Nutritional Tip:

23:1 Rule - The 1 stands for the 1 hour that you spend in a CrossFit class. The 23 represents the 23 HOURS YOU HAVE LEFT IN THE DAY TO MESS ALL OF THE GREAT THINGS YOU DID WITH YOUR BODY UP!! 

In order to maximize your results in the gym you MUST make healthy choices outside of it as well.

If you're looking for a little guidance in terms of a diet plan, here's something to keep in mind. The aisles of a grocery store can be incredibly detrimental to healthy living, due to the high amount of processed foods they contain. Therefore, in a strive for an organic lifestyle, focus on shopping around the perimeter of the store where you can find fresh produce, meats, and other foods that don't have a novel on the label for the "nutritional ingredients." For more information on specific food intake, CrossFit endorses an awesome eating program called the Paleo/Zone Diet. Get at it.

-Matt