Programming

Both!

Cindy or Mary? Angel says- do both! Of course, he would be kidding if he actually says to do them both back to back. These are classic WODs and great bench marks. We are usually given a choice between these two. Of the two, I really need to work on my gymnastics.

The difference in these WODs assuredly is the volume. While 20-25 rounds is par for the course for "Cindy", 10-15 rounds seem to be par for "Mary". At 20 rounds for Cindy, that is 600 reps in 20 minutes while 10 rounds for Mary is 300 total repetitions in 20 minutes. Obviously the higher volume in relation to Cindy has its training difference with relatively easier movements compared to the almost 1/2 power output of Mary.

The top placing score on Beyond the Whiteboard for Cindy is 39.533 rounds by a Ryan Fischer. That is 297,914 Lbs of work and a power output of 248.3.

The top placing score on Beyond the Whiteboard for Mary is Cody Anderson with 21 Rounds. That is 137,678 Lbs of work and a power output of 114.7! 

When the dust settles, and you pull your sweat soaked body off the floor, we find Mary is less than half the work and power of the Cindy WOD! This tells me that these are two wholly differing WODs that challenge your energy systems in a highly contrasting way. 

Now the case for doing both is that even though they hold the same time domain, the major skill and speed difference of the movements make the idea of doing both in one day not too bad of an idea. You may want to replace the pull ups on Cindy for burpees.

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For the 9AM class, we welcome a special guest Coach- Ronny Varghese from Paradigm CrossFit!!!

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Hors d’oeuvres: Week 2 Shoulder Press 3-3-3+ @ 70,80,90 of (.9 x 1RM)

Le Plat Principal:  Cindy or Mary

Cindy:

Complete as many rounds in 20 minutes as possible of: 

  • 5 Pull-ups, 
  • 10 Push-ups, 
  • 15 Air Squats. 

Mary:

Complete as many rounds in 20 minutes as you can of: 

  • 5 Handstand Push-ups 
  • 10 One legged squats, alternating 
  • 15 Pull-ups 

For either or both- post total rounds.

Log results to your CSV BEYOND THE WHITEBOARD account.

Welcome Steve!

Steve "K-POW" Kpa is a wonderful addition to our Box.  He is an awesome fitness professional and training partner. Check our schedule to see where he is helping out.  We are blessed to have him train at SV!  Here is his manifesto-

"Simplifying" 

In the world of fitness, nutrition, and health there is a jungle of misinformation to sift through. Should you do that new fancy exercise? Eat a certain magical food to lose weight? The answer is simply no, especially if you’re new to the game of reclaiming your health and taking control of it. It is the pitfall of the American/contemporary culture to want results immediately and take on a dozen approaches simultaneously.  The mass media feeds off this and introduces miracle cures and tools regularly. The inevitable complication that ensues renders simple endeavors such as weight loss a nightmare. 

All too often I observe clients fall victim to unfounded nutritional advice from magazines and television. Further, they take on fancy exercise regimens their friends are on, who coincidentally heard of it from those same magazines or some quack doctor on television. Taking such things at face value because of a desire for quick results is a surefire formula for failure.

Taking care of your body and mind are not novel tasks. I mean, how long have we been around? It is simply the same minimal approach applied to a new era where the stressors of a modern life make such an approach damn near unattainable. The basic maintenance of the body seems like an overwhelming task when there exists so many choices, right? I mean, how in the hell did people stay in shape without the elliptical or pulley-assisted machines? They simply moved, lifted things, subsisted on a diet largely made of real food, and accepted that physical labor was just a part of human life.  

So, remember that fitness and health are only as complex as you allow it to be. If you’re just embarking on the journey of weight loss, begin with a simple approach of controlling calories and watching your macronutrient composition. Build from this solid base then begin adding other variables one at a time such as regular exercise. When progress stalls, manipulate one of the variables. Whether it works or fails, you will be in a good vantage point to assess what variable went wrong and fix it. Imagine how difficult this would be to do if you took on a flurry of variables because your friend or the television told you to. 

There is one caveat, however. This process requires patience. It will not get you abs in 30 days or get you into that bikini in the same amount of time. Once you’re able to drop this attitude, you’ll soon enough discover that fitness/health is a lifestyle. It was an integral component to life, but we somehow managed to engineer it out.  

Oh, and there will also be discomfort and struggle along the way. Success cannot be had without these. More on mental fortitude and behavioral revamping later...

-Steve Kpa

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Today is a schedule rest day.  If inclined, come in today and fortify your strengths and work on what needs extra attention or just mobilize and stretch.  If you missed a day this week or last, we recommend making up one of the fun WODs to compare and contrast results.

  • We will hold a "Fitness Fuel" nutrition seminar in Later in the quarter. Date TBA.
  • The first CSV member throwdown will be in MAY, stay tuned for more info!
  • The NOVICE CLASSES are NOW HELD THROUGHT THE DAY TODAY (THURSDAYS). This will give new CrossFitters a strong foundation to build on.  If you are a new member in our community and just starting your CrossFit journey, please make it to the 7:30PM NOVICE CLASS Today and 5:30PM Friday. 
  • The BODYWEIGHT/GYMNASTICS CLASS is ongoing! It is scheduled for WEDNESDAYS at 4:30PM and starting SATURDAY, April 21 at 8:00AM.  WOD classes will start at 5:30PM Wednesdays.

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“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” 

 -Charles Swindoll


New beginning

The end of this year's open marks the beginning of a new chapter in our box.  I look forward to training with everyone this next year.  As the games season continues, we look to enjoy the NorCal Regionals and the 2012 CrossFit Games.  As your coaches, we are impressed by the support and drive of our wonderful community. Growing with you all is an immense blessing and we thank God for every moment we spend in and out of the box.  
Create in your mind where you want to be next year.  Visualize success whether it is physical, financial, spousal, parental or emotional.  Decide whole wholeheartedly to get there because with commitment, there is nothing that will stop you from reaching your goals.  Have faith in your abilities and continue to enjoy the process no matter the obstacles. 
We got grit.  We are in this together, making ourselves better.
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***To help build our program and to create a center of excellence- please participate in a survey programmed by SV athlete Kevin Latham***
Hey all! It was awesome to see everyone tonight. Here is the survey http://tinyurl.com/7sslxou Thanks again for your insight (esp on the text input question at the end). 3...2...1... Go
docs.google.com
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Today's WOD menu: Please be sure you are signed-in before attending class:  

Apéritif: Overhead Squat 5/4-4/3-3/2 (5-10-15 second PAUSE at bottom)

  • 5 reps PAUSE at BOTTOM 5 seconds 4 more reps
  • 4 reps PAUSE at BOTTOM 10 Seconds 3 more reps
  • 3 reps PAUSE at BOTTOM 15 Seconds 2 more reps

Post loads.

Entrée: "Laureato"

3 rounds for time of:

  • 200 m Run
  • 15 Sumo Deadlift High-pulls 95 lbs
  • 15 Hang Power Cleans 95 lbs
  • 200 m Run
  • 20 Kettlebell Swings
  • 1.5 pood 20 Wall Balls 20 lbs

Post total time.

Log results to your CSV BEYOND THE WHITEBOARD account.

The Programming @ CSV

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??? CrossFit Silicon Valley programming explained-

For this year, we are on a 3 on 1 off, 2 on 1 off model that is published online.

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 3 on 1 off, 2 on 1 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: Make-up day

Friday: (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

Saturday: (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%

Sunday: Church/Make-up/Confess/Repent/Relax

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.

As we have recently implemented 5 on 2 off training structure, we found that most of our athletes are smoked after 3 consecutive days of training.  We therefore are recommending at least a day of rest after 2 to 3 days of consecutive WODs.

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.

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Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: Hang Squat Clean 3-3-3

Entrée: "Mille"

3 rounds

  • 50 Double Unders
  • 10 Squat Clean to Overhead #155
  • 10 Bar Facing Burpees

Post time

Dessert: 2 Minutes L-Sit hold Challenge (Accumulate 2 minutes of L-Sit with the least number of attempts)

Post number of attempts- least is best


Log results to your CSV BEYOND THE WHITEBOARD account.