Cindy Hates Jerks!

Cindy has been hanging out with some jerks! Let's hope NOT TOO MANY!

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Check out Today’s WOD by clicking the electric teal blue WODs button down on the corner!

https://www.sugarwod.com/get-started

Those Clean & Jerk on the threes will come by quick and often especially if we over pace the Cindy rounds. Try to finish this WOD the same time as your usual Cindy benchmark. Sub 20 minutes is a tall order but doable! Scale as necessary to finish around that time. Ask yourself- “Do five fewer Cindy rounds feel the same as roughly 21 heavy clean & jerks?”

Row Sit-up!

Here’s a reminder that our WOD is found by clicking the round button on the bottom right of your screen. Make sure you download the Push-press app and you can update your scores there.

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https://www.sugarwod.com/get-started

Today’s WOD is all about cardio and core! You will appreciate having core strength and stamina to help your rowing. Your abs will be smoked on the return phase of the rowing stroke so pace those sit-ups!

If you partition 20 calories on the rower, it should take you around a minute. Try to finish the WOD around 40 minutes giving at least a minute for your sit ups. Scale the reps to 150 for either or both movements if you significantly fall off pace.

If you do this with a partner, Try 300 total Calories and reps and alternate the rower/sit ups.

Workout Metrics using SugarWOD

We are using SugarWOD to track our workouts now. Check out the little blue button on the bottom right. Click it to see the WORKOUT OF THE DAY.

At CrossFit Silicon Valley, our goal is to provide the most supportive training environment possible to help you reach your health and fitness goals. In order to do this, we prioritize workout tracking – recording weights, reps and workout times after each completed training session.

What this means is no more wondering what your back squat PR is, or going six weeks or months without knowing whether or not you are progressing at skill X or movement Y. For the CFSV Programming team, it means more data to help guide decisions around strength and skill progressions. We believe strongly that having access to a large pool of scores from our membership on a daily, weekly and monthly basis is the key to taking CFSV programming to the next level.

SugarWOD is a fun (and FREE) app that makes tracking your progress easy. PLUS it lets our incredible community interact, share successes, and provide a little extra encouragement via fist pumps and comments.

Check out the details below to get started on SugarWOD!

Download SugarWOD to log results, prepare for the WOD, and encourage your fellow athletes. Both Android and iOS apps are available. Find them and download at https://www.sugarwod.com/get-started.

Step 1

Download the FREE SugarWOD app on your phone or tablet

Download from the App Store or Google Play

Download from the App Store or Google Play

Step 2

Set up a new account and add CrossFit Silicon Valley as your gym

Step 3

Start tracking your workouts, watching your incredible progress, and supporting your fellow members!

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Wednesday

Every 2 mins for 12 mins do:

  • 8/8 Strict Pull-ups

  • Push Jerk, 155/105 lbs

The score is as many push jerks in the remaining time after the 8 strict pull-ups. Go for you can consecutively push jerk 5 times.

Rest 5 min

Every 1 min for 8 mins, alternating between:

  • 10/10 Ring Rows

  • 10/10 Handstand Push-ups

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