CrossFit Silicon Valley

5 RFT

Official CrossFit SV DJ Federico Zabala lays down the tracks that help fuel the burn!

WOD:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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

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Pull Ups

WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

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Rest Day

All of CrossFit Silicon Valley will be at the 2009 GAMES this weekend.  No classes.  See you at Aromas! 

View image

2009 CrossFit Games Set-up

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2009 CrossFit Games Individual Competition Event 1

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CrossFit by Overload arrives at the Games - video [wmv] [mov]

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"Nate"

WOD:

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

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  I would like to thank you dearly for support, encouragement, and giving me opportunity to become a better coach. You coming regularly into the classes gave me opportunities to practice. Without you I would not pass Level II CrossFit cert. I am so driven for our great future!

  Deepest Thanks,
  Level 2 Coach Michaela

REST DAY and Reminder of Modified Schedule For This Week

Gatoraide: Is it in you? In this case it is OUT of Ahmed.  With all the high fructose corn syrupy refined sugars in the stuff- how can one keep it down during an intense CrossFit WOD?  I do not think it is the best fuel for high intensity performance. 

If you are around 175 lbs try eating 5oz of chicken breast, 1 cup of blueberries, 1 cup of strawberries and half of avocado or 3 macadamia nuts or a meal like this every 3-4 hours of every day.  Drink plenty of water and take your omega 3s.  You will crush the WODs and Mr. Pukie will stay far away!

MODIFIED JULY 6th-8th and 10th-12th SCHEDULE

Due to Level 2 testing, the 7:15, 9AM, 12PM, 5PM and 6PM  classes are canceled these three days (Mon through Wednesday, July 6-8).  6:30AM and 7PM classes will be available.

Friday, July 10- CrossFit Silicon Valley will participate in the annual 2009 CROSSFIT GAMES!

NO CLASSES FRIDAY THROUGH SUNDAY, JULY 10-12 AS WE ALL WILL BE AT THE GAMES!

"Randy"

Tim Dymmel hit 15 body weight overhead squats milestone. It looked like he could have done way more than 15. Talk about keeping composure under high stress!  Congratulation CFSV firebreather!

WOD:

"Randy"

75 pound Power snatch, 75 reps for time.

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"Eva"

WOD:

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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SV Affiliate Team

The SV Team as it stands:  Tim Dymmel, RC Ablao, Matt Smith, Judd Xavier, Michaela Xavier, and Jan Areepitak

Team Captain: Larry Pastor (Not competing)

4th spot:

Matt- 8 Pts Total with a qualifier round 1 finish of 8 + 8 and round 2 finish of 5:07 Congratulations Matt.

Ruben- 2 + (5Pts Q3=15:06)  7 TOTAL (Men's alternate)

Larry- 2.5 + (4Pts Q3=18:10) 6.5 TOTAL

Chris- 1.5 + (3Pts Q3=20:34) 4.5 TOTAL

2nd Spot:

Jan- 7 + (5Pts Q3=19:10) 13 TOTAL

Sheena- 7 +(4Pts Q3=20:43) 12 TOTAL (Women's alternate)

Lori- 4 + (3Pts Q3=23:00-scaled-) 11 TOTAL

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Michaela Xavier finished the 3rd round in 15:36

Ruben Torres finished at 15:06 (Men's alternate)

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Saturday WOD:

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley. .

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3rd Round SV Qualifier

3rd round 4th and 2nd spot qualification workout:

1000 Meter Row
30 OHS (95lb. Men) (65lb. Women)
400 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
500 Meter Row
20 Ground to Overhead (95lb. Men) (65lb. Women)
200 Meter Run

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Point Standings after 2 rounds (5 Points for 1st Place, 4 Pts for 2nd...):

RC- 8 pts

Judd- 8 Pts

Tim- 8 Pts

Larry- 2.5 Pts

Ruben- 2 Pts

Chris- 1.5 Pt

Jojo- 0 Pts

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Michaela- 10 Pts

Sheena- 7 Pts

Jan- 7 Pts

Lori- 4 Pts

So technically this will be a battle for 4th spot for men and the 2nd spot for women.  RC, Judd, Tim and Michaela clinched a position on the Affiliate Team- Congratulations.

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Thursday Results:

1. Tim- 5:08

2. Judd- 5:16

3. RC- 5:37

4. Larry- 6:08

5. Chris- 6:08

6. Ruben- 6:59

7. Jojo- 10:48

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1. Michaela- 6:05

2. Jan- 10:08

3. Sheena- 11:49 (Scaled Pull ups)

4. Lori- 8:22 (Scaled Pull ups, Scaled weight)

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Friday WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post performances in comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.

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Front Squat

Today we had 5 SV athletes CRUSH the West Canadian qualifier WOD 1!  Excellent work Jojo. Larry, Ruben, Michaela, and Lori.  We still need Rx'd performances from Tim, RC, Judd, Jan, Sheena, and anyone else who feel they can properly represent at the 2009 Games.  I will post another SV qualifier WOD this Wednesday. 

WOD:

Front squat 3-3-3-3-3 reps

Post performances in comments AND on "Beyond the Whiteboard" under CrossFit Silicon Valley.