Who we are...

CrossFit Silicon Valley is the second home to passionate coaches and members. We practice CrossFit -the premier strength and conditioning program for all who endeavor to improve their physical fitness.

The invigorating training combines intense, functional and constantly varied movement.  This translates to a serious athletic training program that will prepare you for daily life.  From competitive sports to firefighting to playing tag with your kids, we strive to make you better.

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Partner Barbell Complex

WOD for Saturday, May 18, 2013

Partner Barbell Complex

AMRAP 30 mins: Deadlifts, Hang Power Cleans, Front Squats and 2 more

Complete as many rounds as possible in 30 mins of:

• 5 Deadlifts, 95/65 lbs
• 5 Hang Power Cleans, 95/65 lbs
• 5 Front Squats, 95/65 lbs
• 5 Push Press, 95/65 lbs
• 5 Back Squats, 95/65 lbs

Work with a partner. 1 athlete working at a time. Do not put the bar down in the middle of a round.

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OHSssshhhquat!

WOD for Friday, May 17, 2013

Overhead Squat : 1 Rep Max 

Take 20 minutes to find your Overhead Squat 1 Rep Max.

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AMReps 10 mins: Thrusters, Kettlebell Swings, Muscle-ups and Burpees 

As many reps in 10 mins as you can of:

• Thruster, 115/75 lbs, 4 mins
• Kettlebell Swing, 24/16 kg, 3 mins
• Muscle-up, 2 mins
• Burpee, 1 min

You may sub muscle ups for handstand push ups, toes to bar or any gymnastic movement.

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Painstorm!

The History:
The first Painstorm was a gathering of some of the UK Crossfitters. Given that some of them traveled up 6 hours (by bus) for the meeting, no one felt like doing Fran and calling it a day. So the first Painstorm was something like warm up one round of Helen, followed by a typical CF WOD, followed by the Secret Service Snatch test, and of course partying afterwards. 

The Painstorm soon evolved into a monthly competition between CrossFit London (represented by Kempie and Karl Steadman), CrossFit Central Scotland (represented by Davie and his crew) some displaced US military (Gordon Limb and some marine flyers in London, Brian White and his group called team Fallujah) and the group from Brand X. Dan Colson from CrossFit Rockford has "happily" joined in for the last three or four. 

Karl, Davie and Jeff take turns creating the Painstorms. They tend to be long efforts, in keeping with the original tradition. Weights and reps are scaled of course, so everyone can join in. 

(text courtesy of Jeff Martin)

WOD for Wednesday, May 13, 2013

Painstorm Nov. 2011 

Five 6-minute rounds with no rest in-between.

• At the start of each interval, run 800 meters. (rowing sub = 800-1000m depending on your rowing skill)  your average 500m row should be around 2 minutes

Then, in the remaining time, complete As Many Rounds As Possible of:

• 3 Push Press, 135/95lb
• 6 Pull-ups
• 9 Box Jump (24/20 in.)

In each round, continue from where you left off in the AMRAP portion. Scoring is the number of reps of the AMRAP portion per round. (1 ROUND = 18 REPS)

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It is kind of getting COMPLEX

Barbell complexes are a great tool to develop strength, timing power and positions for the Olympic lifts.  Not only are they a super fat blaster, they enhance muscular development and elevates peak strength.  Complexes and shorter WODs do not raise cortisol levels but they do release beneficial anabolic hormones.  We have been programming simple, yet effective complexes that flow from one movement to another.  Chai and Yvonne demonstrate how a three movement barbell complex is done!

WOD for Tuesday, May 14, 2013

5 minutes of Turkish Get-Ups 

This is not a timed workout. 5 minute effort with focus on moving well.

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Pull Up (Weighted) 3-3-3-3-3 

Use the heaviest weight you can for each set. Rest as needed between sets. (Alternate between GHD sets)

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GHD Sit-ups : 3x20 

Rest as needed between sets. (Alternate between pull up sets)

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