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Friday – Tim sticks around after a tough workout and unglues his tightened muscles. Make sure you come in on time for the warm up and stay for the cool down so you may recover for the next day’s WOD. Perseverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and easiest learned in the gym. — Greg Glassman *No classes Easter Sunday! Keyholders will be at the box at 9:30AM. Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE… http://ow.ly/2WRvGH

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Friday – Chadwick is gearing to take his CrossFit L1 this year as he is learning the CrossFit Silicon Valley coaching vibe. He has much to learn, but he is a genuine spongebob, soaking it all in! TONIGHT @ 5PM is NIGHT LIGHTS at Brick House Fitness on San Carlos. NO EVENING CLASSES AT THE BOX THIS FRIDAY. 15.4 @ Brick House Fitness! To study and not think is a waste. To think and not study is dangerous. — Confucius Many of us will do 15.4 today and go through the Athl… http://ow.ly/2Wdop7

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CrossFit Silicon Valley – Competitor Training Warm Up and Skills 5min MB bear hug run “3RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge” CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill – Raise height as necessary – focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Strength and Accessory ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (135/95)” *remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 5x *for this cycle of accessory work, the overall progress of the rounds is still NFT, but each individual element should be done explosively during concentric phase and slowly on eccentric phase of motion 4rNft 5-10/side KB/DB arnold presses 10-15 KB/DB lateral shoulder flys (no hip pop) 10-15 russian dips (use boxes if you dont have bars) Metcon MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) – DO NOT GO ALL OUT ON MORE THAN 3 DAYS 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 65/45 20 HSPU 10 Alternating single leg step ups w/ bar overhead 65/45 20 BJ 24/20 400m run Cooldown/Mobility/Recovery 2:30/side (strapless) single leg rows 3RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2min skin the cat stretch on bar or rings 2min @ each: overhead triceps stretch, crossbody straight arm stretch

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CrossFit Silicon Valley – Workout of the Day Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill – Raise height as necessary – focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (115/75) or (75/55) *remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 4x Metcon Metcon (Time) 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 45/35 20 HSPU 10 Alternating single leg step ups w/ bar overhead 45/35 20 BJ 24/20 400m run Scaled: 200m run 15 BJ or step ups 24/20 10 Alternating single leg step ups w/ PVC overhead 20 HSPU (band or box as needed) 10 Alternating single leg step ups w/ PVC overhead 15 BJ or step ups 24/20 400m run MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) – DO NOT GO ALL OUT ON MORE THAN 3 DAYS Cooldown/Mobility/Recovery 1:30/side (strapless) single leg rows 2RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2-3min skin the cat stretch on bar or ring

CrossFit Silicon Valley shared a link on Facebook

Tuesday – Avery says, “You too can eat a well measured, high-quality breakfast at Scrambles in San Jose!”. Enjoy eating clean and healthy with the people you love! Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3… http://ow.ly/2VofTG

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley – Workout of the Day Warm-up 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Skills 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Strength 100,200,300,300,200,100 Rest 1:1 Metcon MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) – DO NOT GO ALL OUT ON MORE THAN 3 DAYS Metcon (Time) 5RDS 3 Hang snatch (155/105) 9 C2B 12 Hand Release Burpees Scaled: 5RDS 3 Hang snatch (95/65) 6 C2B (band as needed) 9 Hand Release Burpees *two scores 1) Total time 2) longest rd – shortest rd **shooting for speed and consistency = intelligent pacing [15min cap] Cool Down 3min KB run (26/18) accumulate 2min plate pinch (2×25/15) Recovery 4×4-position standing windmills Gastroc: http://www.triggerpoints.net/muscle/gastrocnemius Soleus: http://www.triggerpoints.net/muscle/soleus

CrossFit Silicon Valley shared a link on Facebook

Thursday – “The pursuit of excellence is the pursuit of improving the lives of your members.” —Ben Bergeron 02/12/2015 Warm-up 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Skills 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Strength 100,200,300,300,200,100 Rest 1:1 Metcon MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 9… http://ow.ly/2UzCcT

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley – Workout of the Day German clean (x2 — 50%, 55%, 60%, 65%, 70%; x1 — 80%) 5-pause clean 5-pause clean: 1. just below the knee cap 2. mid-thigh 3. power clea 4. rock bottom of the squat 5. back up to power-clean position —Make these long doubles. In other words, not touch-and-go into the second rep, but a short break of a few seconds, then right back on the bar. —Advanced lifters: Feel free to make 10% jumps rather than 5%. Snatch + Hang Snatch (x2 — 50%, 55%, 60%, 65%, 70%; 2×1 — 80%) squat both; hands stay on the bar Romanian Deadlift (RDL) (3×8 — 90% of 1RM clean) —snatch grip

CrossFit Silicon Valley shared a link on Facebook

Wednesday – LEVEL 1 ACTIVATION: 2min run + 1min alt KB snatch (26/18) (KB should not touch ground) 2RFQ: 7 Barbell OHS + Sotts Press @ bottom :30 Barbell OHS hold at bottom of squat 7 Barbell Hang Muscle Snatch :30 Pullup hold w/ chin over bar CS Activation SKILLS: 3 x 60 second rounds curl up breathing (http://youtu.be/j3ap_SuMvso) 5 minutes Squat skill. Focus on TA/Core activation and then depth going into squat. If possible, listen to your body to feel if hips, ankle… http://ow.ly/2SZOcB

CrossFit Silicon Valley shared a link on Facebook

Wednesday – LEVEL 1 ACTIVATION: 2min run + 1min alt KB snatch (26/18) (KB should not touch ground) 2RFQ: 7 Barbell OHS + Sotts Press @ bottom :30 Barbell OHS hold at bottom of squat 7 Barbell Hang Muscle Snatch :30 Pullup hold w/ chin over bar CS Activation SKILLS: 3 x 60 second rounds curl up breathing (http://youtu.be/j3ap_SuMvso) 5 minutes Squat skill. Focus on TA/Core activation and then depth going into squat. If possible, listen to your body to feel if hips, ankle… http://ow.ly/2SZGUb

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General Information

NameCrossFit Silicon Valley
OwnerJudd Xavier
Websitewww.crossfitsv.com
Phone408-318-3552
Emailinfo@crossfitsv.com
Address95 Phelan Ave #4
San Jose, CA 95112

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Missy Berkowitz published the post Control on Tabata Times
CrossFit carries a certain mindset much of the time which is to go big or go home. We lift heavy...
CrossFit 77 shared an image on Facebook

Who's a BEAR? #SpartanRacePrep

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Suns out guns out Marie! #StunnerShades

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Outdoor Rope Climbs this morning during the endurance class #SpartanRacePrep

Paradiso CrossFit posted an article
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More pictures from today!

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Great Endurance Class Today!

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New release: 50 Shades of Whey.

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The endurance class killed it today! That Spartan race doesn't stand a chance!

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Fight Gone Bad

CrossFit Exchange posted on Facebook

You're up and you've seen this.. Now- Get in the gym!!! Let's start the weekend right.

CrossFit Durham posted on Facebook

Wishing David Freed a very HAPPY BIRTHDAY!

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CrossFit Harrisburg posted on Facebook

Saturday Free CrossFit Light at 745am Strength: 15min to perform 4-5 rounds: Push Press x 5 Ball Ups x 8-10 WOD: 3 Rounds for time: Run 400m 25 Ab mat Sit Ups 15 Box Jumps 2 Rope Climbs Run 400m 15 Wall Ball 20 Med Ball Russian Twists 2 Rope Climbs -35 min Cap- Main CrossFit 9am and 10am Metcon (AMRAP - Rounds and Reps) 2 person partner wod split the clean reps evenly both do the 2nd movement 8 min amrap 2, 4, 6, 8....... power clean 185/135 toes to bar rest 3 mins 8 min amrap 2, 4, 6, 8....... squat clean 185/135 abmat rest 3 min 8 min amrap 2, 4, 6, 8....... power clean 185/135 ghd Start at either power clean but make sure squat clean is the 2nd 8 mins. Scale weight as needed to KEEP moving!

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#community

CrossFit Embark shared an image on Facebook

It's been a big week of PR's at Embark !!! Nice work athletes. Big gains across the board.

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So much fun. Happy birthday mark.

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We are excited to Have Indian Trail Brazilian Jiu Jitsu and Judo Starting Monday April 6th. Go Like their page! Spread the word!!!!

Raleigh CrossFit posted an article
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District CrossFit shared an image on Facebook

Congrats to Wes and all his progress! He is down two sizes since he started! Great work!

CrossFit DC shared an image on Facebook

"The 2014 Open was my first-ever CrossFit Open and I used it to determine my weaknesses and improve for the next year. When 2015 came around I knew I had greatly improved in all areas and I felt confident. But this feeling quickly went away. In 15.1 I did not complete as many full rounds as I thought I would. 15.2 was a vast improvement over the 2014 attempt, but still not where I wanted to be. I was not able to complete 15.3 due to other commitments. And then came 15.4. "I originally planned to conduct the scaled version, but through some peer pressure I switched to RX'd. The 185 clean is my 1RM and I had only completed a successful lift once prior. I finished the handstand push-ups relatively quickly and moved onto the clean. Even with the tremendous help, support, and judging that Coach Chris provided, I spent the remaining time failing to complete one successful rep. "It was embarrassing failing so many times in front of good friends and other gym members. But overall, I enjoy CrossFit DC more so for the mental training than the inherent physical conditioning. I do not think it is ever about how much weight you lift or how many reps you do, but what you do when the workout is hard and you want to quit. "In 15.4, I told myself I would not quit - no matter how frustrating, embarrassing, or otherwise. I would not stop until told to stop by a coach or judge. I would not give up and that is what I told myself with each attempt. 15.4 was a phenomenal mental test, and that is why it proved to be the best." -- S. Klocko, closing out not only this Open season but the end of his time in DC. We have no idea how we're going to cope when he makes the move to Pittsburgh, but you know what they say about the Mafia, and about CFDC: once you're in, you're a member of the family for life. Congrats, Klocko, on a 15.4 that inspired more people than you'll likely ever know, and a phenomenal 2015 Open in the books. And we'll see you next spring, when you commute in from Steel City for the Open at CFDC, so we can cheer you on in person when you crush the 185 cleans, and more. (photo: Dima R.)

CrossFit LKN posted on Facebook

CrossFit LKN will be closed this Sunday.

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We're considering adding a couple classes to 919. If you are a 919 member or boot camper, please take a minute to complete this survey: https://www.surveymonkey.com/s/RTX9YRV

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Mobilize your hips before you squat! Great advice before tomorrow's workout! (hint, hint) http://ow.ly/L0vD9

starchild1010 published the post Mental Health and Fitness on
With a career within the Fitness Industry spanning over 30 years, I had decided to work part-time...
CrossFit Charlotte posted on Facebook

Remember there is no 6pm class tonight and our Easter Day class will be a t 12pm ONLY! No open gym this week! Happy Easter everyone!!

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Thank you to everyone who pitched in for Easter gifts for the "D" family! They will love them! #spreadthejoy

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Good read here! http://www.marksdailyapple.com/25-ways-to-improve-your-insulin-sensitivity/#ixzz3W4LVknq9

CrossFit BWI shared an image on Facebook

He's a man of many faces but he's always an awesome leader and a super fun coach. A huge 12L birthday shoutout to Coach Brad. Thanks for everything that you do for 12 Labours . Enjoy your day!

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De-load Week http://wp.me/p1v1Tm-LW

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Quick reminder about our "Open & Closed" Party tomorrow, Saturday 4/4, at the H Street Country Club, starting at 4:30pm. Can't wait to hang out and celebrate together! (photo: Charles W.)

LaLanne Fitness posted on Facebook

As a reminder the gym is closed for Easter - Sunday, April 5th. Make an extra effort to attend class today (Friday) or tomorrow (Saturday)! Heres a few nutrition tips to help you survive the weekend; "If you get melted chocolate all over your hands, you're eating it too slowly. Chocolate covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want. Weight loss tip: Eat an Easter egg before each meal. It'll take the edge off your appetite, and that way you'll eat less. If you can't eat all your chocolate, it will keep in the freezer. But if you can't eat all your chocolate, what's wrong with you? If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves. Money talks. Chocolate sings. Chocolate has many preservatives. Preservatives make you look younger!"

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Just in case you didn't see my comment last night. Today's WOD is a Partner Workout : )

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Front squat Friday!!! What what?!

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The only thing better than AMRAP wallballs? Reliving the experience. Hats off to Dima R. and Charles W. for this gallery from 15.3! (More to come!)

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Weekend appropriate socks.

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CrossFit Harbor East posted on Facebook

Friday, April 3, 2015 CrossFit WOD: Cash-in: 500m Row 21 Deadlifts (185/135) 21 HR Push Ups 100 DUs 15 Deadlifts (185/135) 15 HR Push Ups 75 DUs 9 Deadlifts (185/135) 9 HR Push Ups 50 DUs Scaled - 155/95, SUs Competitor - 225/155 Strength/Skill: 12min to achieve a new Max Height Box Jump. scaled - max height jump to stacked plates

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keeper posted on CrossFit CSA
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CrossFit Silicon Valley shared a link on Facebook

Friday - Tim sticks around after a tough workout and unglues his tightened muscles. Make sure you come in on time for the warm up and stay for the cool down so you may recover for the next day's WOD. Perseverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and easiest learned in the gym. — Greg Glassman *No classes Easter Sunday! Keyholders will be at the box at 9:30AM. Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE... http://ow.ly/2WRvGH

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFitA.Front Squat (Work to a TRUE 1rm)B.Shoulder Press (Work to a TRUE 1rm)+Metcon (No Measure)Coaches Choice!

alisonmcconnell published the post Bad-Ass Mamas: How to CrossFit While Pregnant on
CrossFitter. Mom-to-be. A glance around any established CrossFit box these days proves the terms...
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CrossFit Iron Mary’s – CrossFit EnduranceThe CrossFit Total (Total Weight)The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Athletes must announce to the judge the weight they are...

Michael Ray published the post Oh My Aching Back: a possible root cause of LBP (Low Back Pain) on
Lately it seems I have been confronted with several athletes complaining of debilitating low back...