Level 2 certified CrossFit Coaching, CrossFit Olympic Lifting, Rowing, Gymnastics, Kettlebell, Mobility, Egoscue, Nutrition, Endurance and Science Degrees in Kinesiology.
The sport of fitness has been part of my life since I was four years old. I have started with gymnastics that built a great foundation in becoming a competitive member of Czech Republic acrobatic skiing team. Fitness is my passion. My career started after I met my husband, who became my mentor in personal training. His patient teaching style and many years experience in fitness helped me grow in my journey bringing enduring results to my clients. Becoming a personal trainer is such a blessing to me. The doors have been opened for me to continually expand my knowledge and potential within the current fitness revolution. I always believe in practicing what I preach, and be the best example, motivator, and fun-fitness trainer/companion. My dedication brings inspiration. Getting in shape and staying in shape is not easy; however, I believe I can present workouts that will keep everyone interested and motivated.
I am a CrossFit Level 2 Coach who leads by example and strives for virtuosity. I also hold CrossFit Nutrition, CrossFit Mobility, CrossFit Olympic Weightlifting Certifications.
I have been raised by tough Eastern-European culture, so my philosophy of achieving the results are number one - you will work hard, have dedication, and stay consistent. Will you meet my standards when I am through with you? Set your personal goals, and live well for the rest of your life. Don't wait any longer!
-Michaela Xavier
As a CrossFit Level 2 Strength Coach, Judd continues to grow in the industry since 1995 and is certified by the American College of Sports Medicine (H/FI). His background in health and fitness includes a Bachelor of Science degree in Kinesiology from San Francisco State University. With an emphasis on exercise science and fitness, his studies included corporate wellness and fitness management. His specialty certifications include CrossFit Kettlebell, CrossFit Rowing, CrossFit Nutrition, CrossFit Olympic Weightlifting Coach taught by coach Mike Burgener and Egoscue P.A.S. As an Egoscue method Posture Alignment Specialist, he can mitigate pain and address postural deviations. After many years of strength and conditioning training, he now coaches the CrossFit Method of constantly varied, highly intense, functional workouts as his system of choice.
Impressed and humbled by the workout of the day posted on CrossFit.com, he realized there is much to teach and much more to learn. After absorbing the open source CrossFit method like a sponge, Judd's head first dive into the benchmark workouts and the refining of form and technique to groups large and small became a passion. He learns more and more each day from being able to teach and coach so many different people and bring them to fitness levels beyond their expectations.
Judd competed in in 2008 Games, 2009 Norcal Regional, 2009 Affiliate Cup, 2010 Sectionals and Regionals and is continually improving his coaching skills and leading by example and constantly refining CrossFit Silicon Valley Programming based on the needs of the community.
-Judd Xavier
Coach Larry Pastor
Coach LP pays his dues as a coach and CrossFit athlete. Not only does not miss any WOD, he motors through the workouts with 110% effort. His results are extraordinary and is very driven to make his clients better and expect the same amazing results for them. With certifications in CrossFit Level 1, CF Olympic Lifting, CF Endurance, CF Nutrition, CrossFit Mobility, CrossFit Rowing, CrossFit Kettlebell and a heart of a lion, this man is as LEGIT as CrossFit Coaches come.
His enthusiasm for the sport shows not only in his workouts, but also in his classes. He knows it hurts, he knows how it feels, he knows how to make you better. As a former track athlete, he is an efficient runner. Larry is also a chemist who graduated with honors from the University of California, Berkeley. He can help you run a marathon and can prove to you in a test tube that the CrossFit Method is the best fitness stuff on Earth!
Since he consistently pulls 110% effort out of himself, he knows how to consistently pull 110% results out of you.
Larry is available for one on one or group CrossFit Training.
-Larry Pastor
Sheena Corpus CF-L1
I was first introduced to CrossFit in March of 2008. After getting my ass beat for 3 rounds by Barbara (I couldn't do the full 5 rounds back then), I became obsessed! I was most impressed by how strong and athletic the female CrossFitters were. I was determined to become one of them. CrossFit has improved my strength, speed, and especially my mental toughness. I became so passionate about CrossFit I received my Level I Certification in March 2009 and began my internship as a coach.
Being a coach has now become another passion. Crossfit has changed my outlook on what it means to be healthy and fit. It has opened up a whole new world and level of fitness that goes beyond physical capabilities. While one’s physical capabilities do grow immensely; a committed Crossfitter also develops great drive, will to succeed, concentration, and self confidence. I have seen these adaptations take place in people all across the board…Getting people to recognize their hidden potential has been the most gratifying part of being a coach.
-Sheena Renee Corpus
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SV Coach's Programming Style
Based on empirical tracking using BEYOND THE WHITEBOARD we measure gains or declines in performance. We search out and find reasons why each individual performance improves or becomes lackluster. Lifestyle, diet and programming are the biggest factors in regards to whether we improve or not. In order to facilitate maximum progress we evolve our current method and always measure. The strength of the BEYOND THE WHITEBOARD online program goes without question.
So what is our current programming model???
We are loosely following the CrossFit 5 on 2 off model to adapt to the busy lifestyles of the Silicon Valley professional.
Mobility, Posture Alignment, Stretching is is compulsory
We integrate 2,3 and 4 week focused cycles of gymnastics, fast strength (Oly) slow strength (Powerlifting). We do not cycle monostructural elements as they are adequately integrated with the main workout or included in a pre or post WOD session. It is important we have pre and post training to work our focus cycles. Whether it be max distance handstand walks to max effort snatch, we want to keep te skills well practiced and and not have too long of a break between sessions. We find it may take too long before we work on weakness that tend to be neglected.
We repeat WODs, Lifts, Max effort often as a perpetual guage of training efficacy. On Beyond the Whiteboard, we publish 100 or so WODs that best accomodates the size/equipment at our box. Along the CrossFit.com benchmarks, we use our own benchmark wods that reflect on areas that need more work based on our current membership. We add new workouts to attack our community's weaknesses and make sure we repeat the WODs within 1-3 months time after 1-3 focus cycles.
For the pre and post WOD, we emphasize honing the skill and polishing technique. However, if an athlete feels a personal record is within reach, we won't stop the efforts. We have seen many personal records arise from a pre or post WOD honing session. These supplementary wods are meant to dose the athlete a large repertoire of light training stimulus within a month.
For intense metabolic conditioning, we usually stay within the 5-15 minute time domains and venture off into + 20 minute time domains just occasionally. We want to keep intensity high but once we just go through the motions of the later rounds too often, we are just beating ourselves up in the similiar vain of overtrained runners..
A typical 5 on 2 off training week looks like in the middle of a 2 week SNATCH Cycle:
Monday: (Weightlifting) 21-15-9 Thruster #95/Deadlift #225
pre WOD= Snatch Balance 3-3-3 post WOD= Reverse Hyper 10-10-10
Tuesday: (Monostructural/Gymnastics) 50, 40, 30, 20, 10 Double Unders/Ab Mat Sit Ups
Pre WOD= Snatch Pulls 1-1-1-1-1 post WOD= Max Distance Hand Stand Walk
Wednesday: (Weightlifting/Monostructural/Gymnastics) Against a 12 Minute clock Run 800M Buy In, 10 Muscle Ups Buy In, AMRAP #135 Snatch with the time remaining.
Pre WOD= Max effort Box Jump post WOD= Max time #225 Barbell hold (Snatch Grip)
Thursday: (Weightlifting/Monostructural) 5 rounds for time: 400M run/ Overhead Squat #95
pre WOD= Max muscle ups in 5 Minutes post WOD= GHD Sit Up 15-15-15
Friday: (Gymnastic) 5 rounds 90 seconds per round followed by 90 seconds rest. 10 meter handstand walk buy-in, then MAX reps Pull Ups within the round.
pre WOD= 2 Minute Max Double Unders post WOD- 3 deadlifts on the minute for 7 minutes @ 75%
The bulk of the week we program skill sets devoted to the Olympic Lift that is the snatch with a dash of gymnastic, strength and monostructural work to keep our skills fresh.
Gymnastics will always be a staple in pre WOD and post wod training. Gymnastics performed pre WOD focuses on movement skill and efficiency while testing gymnastic movements post WOD adds tough skill training and performance while fatigue.
We make sure to not over tax the central nervous system with overly difficult WODs too often especially since we are hitting workouts 5x per week in some cases 5 days in a row. We will sometimes add a highly taxing WOD with a week and keep in consideration the following days and program easier sessions.
The weekend is meant for rest/ make-up/ skill training and preparation for the following week.
For the following week a whole hour of MAX Snatch with a pre WOD dedicated to Snatch skill and mental preparation drills will be programmed toward the end of the week. This signifies the end of the cycle.
This is just an example of a week of training at our box with an emphasis on the Snatch. The cycle is constantly on rotation with gymnastics, olympic lifting, and power lifting emphasis. The transfer of skill from rotating through advanced skill cycles is tremendous. Even though monostructural elements are not cycled in 2-4 week lengths, we incude them at least 1-2X per week. Rowing, running, double under efficiency drills are always in the training recipe for the week. We appreciate how the intricacies of rowing for example has a high degree of skill transfer in lifting and many other aspects of CrossFit.
As we constantly evolve and master new skills, as coaches we implement best practice with safety, efficacy and efficiency as primary concerns. It goes without saying that all elements of the week can easily be scaled as we have enough equipment and skill to mimic the effects of prescribed weights and movements. After all, the week is meant for quality training as ego is left at the door and we take what our bodies can give and rest/scale as needed/necessary. We have seen phenomenal results compared to previous programming efforts and look to forward to a bright and healthy future in CrossFit Silicon Valley.
