CrossFit Silicon Valley

Run and Press

800M Run
21 Shoulder Presses
800M Run
21 Push Presses
800M Run
21 Push Jerks

Rest Day

The morning class got locked out! Michaela had to improvise with a brutal outdoor WOD:  3 Rounds for time- Run 400m, 50 squats and 30 lunge steps.  The Bentley in the background turned out to be a great coat rack! 

"Frianebeth"

Marilyn Dunn shows competent form on the deadlift.  You go young lady!

This WOD was brought to you by CrossFit One World:

"Frianebeth" by Mike G - video [wmv] [mov]

Happy Birthday G.I. Joe Sarti!

Our resident Kettlebell Guru turns 60!  His secret to youthful vigor is kettlebell training, yoga and Viagra.  He holds kettlebell classes at CFSV Tuesday and Thursday 7:15AM and 12PM.  In reality, he does not need Viagra, it is the kettlebell snatch drills that gets him fired up!

Push Jerk

The 6PM Classes are smokin'!  I am very grateful for the extra help with coaching.  Matt, Michaela, and Houng really care =) about your fitness!  We thank you all for your dedication and consistency.  It shows  under you clothes! By the way, congratulations Matt on receiving your level 1 cert.

WOD:

Push jerk 1-1-1-1-1-1-1 reps

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"Helen"

Can you find SV CrossFitter Matt Smith within these cert photos?

WOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Rest Day

Back Squat

The Superhuman Steve Ruel pops a handstand from an L-sit on the parallettes. Soon he will demonstrate the skill on the rings for reps starting from the muscle-up.  Steve coaches the Thursday and Friday 5PM Class.

WOD:

Back Squat 5-5-5-5-5 reps

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Snatch and Run

Michaela coaches and trains hard in the AM.  Come to her 7:15AM Class Monday, Wednesday and Friday morning to see what the buzz is about.  Also get some awesome tips on how she is training for the 2009 CrossFit Games! 

WOD:

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps

Run 400 meters

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CrossFit SV SWAG Party @ Sports Basement

We invite all of you to join us at SPORTS BASEMENT in Sunnyvale to hang out next Thursday.  We will most likely hit up Cardiff Lounge after!

PLEASE SEND RSVP AT     janmarieareepitak@gmail.com

WOD:

"Jason"

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

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Rest Day

Can you guess the CrossFitter performing this inverted burpee?

Hint: He gained 10 lbs of muscle and lost 15 lbs of fat determined through the 7 site skinfold.

Fight Gone Bad Variation

Three rounds of:
Double Unders
Kettlebell Swings
Ring dips
Knees to Elbows
Handstand Push Ups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

 

A comment from Coach Adamray was received on the post “Fight Gone Bad Variation” of the weblog “CrossFit Silicon Valley”.

Comment:

Larry and I did the original flavor this morning...i'll have to taste your new bold n' zesty FGB. Greater love has no one than this, than to lay down one’s life for his friends. —John 15:13 In memory of heros who've bled in the name of preserving Freedom, we are grateful. As Rx'd: 403 (previous on 9/27; 366) Goal: 450 Very insightful message about a WWI veterans memorial in Australia: http://www.rbc.org/devotionals/our-daily-bread/2008/11/11/devotion.aspx

Inverted Burpees YEAH!

Hope you had a great weekend!  If you ate a pizzookie on your rest day, then you must work your peejookie! This MAINSITE WOD will burn off any extra pizza/cookie you had this last weekend.

That is a great GURN Maria! A gurn is a distorted facial and a verb to describe the action. A typical gurn might involve projecting the lower as far forward and up as possible, and covering the upper lip with the lower lip.

I hope to hold a SV "Gurnin'" contest soon!  Though the Brits are top level, World class gurnin' pops out during some of the most intense SV WODs!

WOD:

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

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CONGRATULATIONS Natasha on the development of your pull ups!

Power Clean

Power clean 1-1-1-1-1-1-1 reps

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Rest Day

Larry, this is not the best rest position.

Run and Squat

Four rounds for time of:
Run 400 meters
50 Squats

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"Linda"

WOD:

Linda: 10-9-8-7-6-5-4-3-2-1 reps composed of:

Dead lift: 1.5x body weight
Bench press: body weight
Cleans: 0.75x body weight

"Jeral"

"Jeral"

CrossFt Silicon Valley Hero Dedication WOD:

3 Rounds for time

30 Jumping Squats #45
20 Kettlebell swings 1.5 Pood
10 Dumbell Burpees #3

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Corp. Jeremiah Allen Baro..."Jeral"

December 2, 1982 - November 4, 2004

 

Jeral  joined the Marine Corps in 2001, and served his first tour in Iraq in 2003. Upon his return, he attended sniper school, and was scheduled to embark on his second tour in September 2004. On November 4th, 2004, he was killed suddenly when a land mine was set off along their path.

 

Jeral has always been an ambitious and fearless person, even as a young child. He had goals and dreams for himself bigger than anyone could imagine. He will always be loved and missed.

Rest Day

The 6:30 and 7:15AM classes consistently build better CrossFitters in the Silicon Valley.  We thank Coaches Michaela, Jake and Joe for getting up at first light to churn out some great WOD's!  The box looks spectacular at the crack of dawn!

"Helen"

The 9AM crew gets their swing on!  As far as technique, I am happy since for the most part, they keep their heels planted and sustain a strong and stable midline throughout the range of motion.  Their powerful hip drive allows the bells full clearance past the shoulder level and stops to change direction over the head.

"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.