Marilyn Dunn shows competent form on the deadlift. You go young lady!
This WOD was brought to you by CrossFit One World:
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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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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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:
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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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
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 1-1-1-1-1-1-1 reps
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"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"
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
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