CrossFit Silicon Valley

"Secret" Immortal social gathering on October 31st

Can anyone guess whats happening at the SV Box on the evening of October 31st?

WOD:

"Edward"

21-15-9

Box Jumps 240 ft (24 inch for humans)

Deadlift 2200 lbs (225lbs for humans)

Weighted Ring Dips 350 lbs (45lbs for humans)

For the 240 ft box jumps, use the Franklin Building across the street during non business hours.

Post time to comments.

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

Reverse Pyramid

Looks like Jojo lost a lot of weight!

Lori "the" King AND I :)  are looking to establish the CrossFit Kids certification at our box.  Lori just received her L1 and CrossFit kids cert. Now we just need to get the license and we should start classes this month!  STAY TUNED!

WOD:

Reverse Pyramid

10-1 Deadlift #275

1-10 Front Squat #155

Post time to comments.

Off Day Activities

On our blog, I post a daily suggested WOD.  I understand we have conflicting schedules with a true main site 3 on 1 off cycle.  Remember, I encourage regular off days.  Whether they be 1 day after 3 WODs or 2 days after 5 WODs, TAKE THEM- and recover.

After a hard 3 to 5 days of intense training, it is a good off day activity we can look forward to. Today I was driving the golf ball well at San Jose Municipal Golf Course (really close to our box).  Joe Lopez and I were working on our golf swing and broke it down like a complex multi-joint CrossFit Movement.  Like CrossFit, golf is such a mental game!

What off day activities do you recommend to balance out the intense workouts prior?

WOD:

"Kelly"

400M Run
30 Wall Ball Shots
30 Box Jumps

Post time to comments.

Bear

The preliminary track workout last Saturday went well.  Larry had a wonderful time teaching the pose running method at a beautiful community center in Campbell.  It was a beautiful day with so many people hanging out at the track.  We were able to run around the walkers and stay out of the way while doing air squats and burpees for the track WOD.  A couple of us were wearing our Vibram Five Finger shoes and received some compliments were asked questions about these weird looking shoes.  If I made commission on the marketing ans sales of these shoes, I could buy a yacht.  They were very comfortable especially on the soft track.  However, running the rocky Los Gatos Trails was quite a challenge.  I recommend the Vibrams for the track and Inov 8 shoes for the trails.

WOD:

This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Complete seven sets for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Do not let go of the bar. If you do, you must restart the round.

Post loads completed.

REMINDER:  There is a new on-going 7:15AM class opening today (Tuesday and Thursday) taught by the Amazing Coach Michaela X.  She is very excited to teach during the new time slot is hoping to grow the class.

400M Repeats

Today, Larry will coach a handful of SV CrossFitters on running skill at the Campbell Community Center track.  We hope to make this a regular training day if we get enough interest.  Right now we are looking at every 2nd Sunday meet at the Campbell Community Center track at 11AM.

WOD:

Four rounds for time:
Run 400 meters,
Rest 2 minutes.

Post times to comments.

WELCOME NEW CROSSFITTERS KATE AND JAMEY!

Kate used to play Softball and Rugby.

 

Jamey is an equestrian looking to CrossFit to develop core strength for her horseback riding!

Back Squat 5-5-5-5-5

Welcome new CrossFitter Ronda!  She has a sparkling personality and works with kids, therefore she will get along well with us.

She expressed a little concern about getting too "Big and Buffed" doing CrossFit.  This is a very common concern amongst already svelte female CrossFitters.  I mentioned the intensity/performance based workouts will help you develop and enhance physical proportions and improve posture.  The female figure with lightly accentuated musculature that is athletic and well proportioned signifies a certain level of fitness prowess.  Subjective notions aside, the program WILL increase your performance in various activities and sports not just the sport of fitness.

Your measured increase in sport performance will come with toned, svelte and sleek body lines that will make anyone grrrr with approval.

WOD:

Five rounds of five reps each of back squat.

Post loads to comments.

Eagle Eyes

Seeing movement faults and correcting them properly is a major coaching skill.  With an eagle eye, Tu spots some bar power  clean movement faults in fellow athlete Edwin.  As proficient as has become in Olympic lifting technique, he displays his natural coaching ability.  As CF coaches, we are everywhere and see everything since we have eyes behind our heads.  It is reassuring we have some help from time to time especially when we are on the other side of the room helping others out.  This help form from consistent, dedicated and movement savvy CFSV athletes who are confident in their skills is much appreciated.

WODs-

SV:

As many rounds as possible in 20 Minutes:

15 Push Jerks #115/75lbs
15 Kettlebell swings #24/16kgs

Mainsite is a rest day.

Please post rounds to comments.

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CROSSFIT SILICON VALLEY IS CLOSED MONDAY SEPTEMBER, 7 IN OBSERVANCE OF LABOR DAY.

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Morning or Evening class?

Morning or Evening class?  Try both!  Slide a double day or two per week during your training and watch your fitness levels skyrocket.  We want to be prepared for challenges across broad time and modal domains. A WOD after breakfast and a WOD before dinner is a something to try a few times this month.  We would like you to experience the positive effects of multiple workouts per day.  We will make sure our warm-up and cool down drills are more than adequate for you SV elite athletes.

Double WOD days will help us test our solid nutrition and recovery.  Neren hit two WODs today. She did the mainsite AND the SV WOD morning and evening.  She rocked the evening "Elizabeth" WOD and hit a personal record!  I think she would have done way better if she slept more the night before and ate better.

WODs-

SV:

4 Rounds for time

#115 (85)lb Overhead Squat x 15
40 Double unders

Mainsite:

Run 5 K

Post time to comments.

Compare to 090720

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.