CrossFit Silicon Valley - Corporate CrossFit Program

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I have been doing CrossFit for a year and half now, and I absolutely love it. It has made a significant difference not just in terms of fitness and athleticism, but also in improving performance in the other activities I do in day-to-day life -- and this is a common feedback I get from fellow CrossFitters as well (from engineers, designers, analysts to C-level folks... to cops... to moms.. to marines).

Here's a presentation (best viewed in full screen) that will give you an overview of CrossFit and the difference it makes. It's the corporate program presentation I made for CrossFit SV - so it talks in corporate context but applies to individuals as well.

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CrossFit Silicon Valley - Corporate CrossFit Program

  1. 1. CrossFit Silicon Valley Corporate CrossFit Refreshing, Exciting, Effective way to make your employees stay fit, feel better, perform better at work and in life. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  2. 2. CrossFit Silicon Valley Corporate CrossFit What is CrossFit? Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  3. 3. CrossFit Silicon Valley Corporate CrossFit “CrossFit is one of the fastest growing fitness movements on the planet.” - Canada's Business News Network Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  4. 4. CrossFit Silicon Valley Corporate CrossFit It is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  5. 5. CrossFit Silicon Valley Corporate CrossFit CrossFit exercises involve the entire body, using olympic lifting progressions, basic gymnastic skills and high intensity cardio combined with other movements, beneficial in day-to-day life. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  6. 6. CrossFit Silicon Valley Corporate CrossFit Tenets of CrossFit Ten general physical skills widely Evaluates our efforts against a recognized by exercise physiologists full range of general physical Cardiovascular and Respiratory adaptation endurance, Stamina, Strength, Agility, Power, Speed, Accuracy Coordination, Flexibility, Balance Performance of athletic tasks Focus is on breadth and depth of performance Energy systems that drive all human The measure is time, power and action consequently energy systems Ensuring broadest and most general fitness possible! Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  7. 7. CrossFit Silicon Valley Corporate CrossFit 9 Foundational CrossFit Movements •! Squat •! Front Squat •! Overhead Squat •! Shoulder Press •! Push Press •! Push Jerk Right form. Right technique. •! Deadlift •! Sumo Deadlift High Pull Speed & Power follows. •! Medicine Ball Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  8. 8. CrossFit Silicon Valley Corporate CrossFit DT FIGHT GONE BAD HANSEN 155 lbs Deadlift, 12 reps Wall-balls (20 lbs) Run 400 meters 155 lbs Hang power Sumo deadlift high pull 30 Kettlebell swings clean, 9 reps (75 lbs) (70 lbs) 155 lbs Push jerk, 6 reps Box jumps (20” box) 30 Burpees 5 rounds for time. Push-press (75 lbs) 30 GHD Sit-ups 1 minute rest between 5 rounds for time. rounds 3 rounds. Total reps. A different workout every day. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  9. 9. CrossFit Silicon Valley Corporate CrossFit All movements are scalable. Intensity is scalable. Safe for every age, every fitness level. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  10. 10. CrossFit Silicon Valley Corporate CrossFit What makes CrossFit different? Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  11. 11. CrossFit Silicon Valley Corporate CrossFit Eliminates routine and challenges participants to be the best they can be. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  12. 12. CrossFit Silicon Valley Corporate CrossFit MARIA MACIEL ALLAN TERUEL OPRITSA ELENA TUDORIU Graphic Designer “Ex - Globo Gym Criminalist “Mom of Two” Heavy weight-lifter” “The Real CSI” It works for everyone! Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  13. 13. CrossFit Silicon Valley Corporate CrossFit CrossFit provides an environment that enables co-workers to develop cohesive relations while learning to work well as a team. Team Experience Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  14. 14. CrossFit Silicon Valley Corporate CrossFit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essons learned can %:2,&,2,'06##C4**#%)*#2'%<#+3#:'/2,3,'*# :+%:$'0#%/'#='88D2/%,)'*A#%8=%50#7/'0')2A# be applied to the %)*#'97'/,'):'*#%2#*'0,-),)-#=+/>+420#2+# %::+<<+*%2'#,)*,&,*4%8#3,2)'00#8'&'806## work environment. E'/$%70#<+02#,<7+/2%)285A#2$'#:+%:$'0# <%>'#,2#34)6F# !"#$%&!'(!"#$$"%"&'()&*+,-" Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  15. 15. CrossFit Silicon Valley Corporate CrossFit Builds great solidarity amongst participants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opyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  16. 16. CrossFit Silicon Valley Corporate CrossFit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ushing the limits.. Beyond physical strength! Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  17. 17. CrossFit Silicon Valley Corporate CrossFit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mpowers with new possibilities. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  18. 18. CrossFit Silicon Valley Corporate CrossFit G"#J+,)'*#./+001,2#(':%40'#,2#7/+<,0'*#+&'/%88#3,2)'00#(5# +33'/,)-#%#*,33'/')2#:$%88')-'#'&'/5*%56#"#=%0#0,:>#%)*#2,/'*#+3# -+,)-#2+#2$'#-5<#%)*#*+,)-#<5#/+42,)'6#W32'/#P#<+)2$0#%2# ./+001,2A#"#:%)#0%3'85#0%5#2$%2#,2#8,&'0#47#2+#,20#7/+<,0'V##"#%<# *'3,),2'85#02/+)-'/#D#40'348#=$')#$'87,)-#3/,')*0#<+&'6!#"# $%&'#<+/'#')'/-5#2+#*+#<5#=+/>#%)*#')J+5#%:2,&,2,'0#+420,*'# Clear +3#=+/>6#"#$,-$85#/':+<<')*#2+#-,&'#./+001,2#%#2/5VF###" /(/011(%!1'!))!!"01,(,2-"=(,(>-/"%"9,.-'" departure from a routine gym workout! Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  19. 19. CrossFit Silicon Valley Corporate CrossFit Wish I found this stuff 10 years ago. G./+001,2#:$%)-'*#<5#=$+8'#7'/07':2,&'#+)# 3,2)'006#"#07')2#5'%/0#*+,)-#2$'#B/'-48%/#-5<# 2$,)-B6#"#$%*#%#2/%,)'/A#=+/>'*#+42##U#*%50#%# =''>T#%/<0[(%:>A#:$'02[2/,:'70#%)*#8'-06# ':>#"#'&')#/%)#%#:+478'#+3#$%83#<%/%2$+)06# "#2$+4-$2#"#=%0#,)#7/'225#*':')2#0$%7'6# QZ]#"#&,0,2#./+001,2#K,8,:+)#L%88'5#%)*# QXQW^^_#-'2#<5#%``#$%)*'*#2+#<'#+)#2$'# 3,/02#*%56#Q$%2#=%0#S#<+)2$0#%-+#D#%2#2$,0# 7+,)2#"B<#,)#('22'/#0$%7'#2$%)#=$')#"# -/%*4%2'*#:+88'-'6#"#0'/,+4085#=,0$#"#3+4)*# 2$,0#02433#aO#5'%/0#%-+6F# /3)$%40/-.!";-,1+/";+B.C(/-"D,>1,--/"%" F-.B'1G" Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  20. 20. CrossFit Silicon Valley Corporate CrossFit Corporate CrossFit Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  21. 21. CrossFit Silicon Valley Corporate CrossFit Easy to set up 30 classes per week - CrossFit, Olympic lifting, Kettlebells, Bootcamps, Track workouts, Nutrition Recommended class size of 20 - 25 CrossFit at your campus, for your employees. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  22. 22. CrossFit Silicon Valley Corporate CrossFit Who are we? Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  23. 23. CrossFit Silicon Valley Corporate CrossFit •! 76 years of combined fitness training experience •! 15 years of combined CrossFit kool-aid •! Coaches certified in CrossFit, Olympic lifting, Kinesiology, Egoscue, Feldenkrais, Nutrition •! Running corporate fitness programs since 2001 We love the sport! We love to coach! Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  24. 24. CrossFit Silicon Valley Corporate CrossFit Staying fit, feeling better, performing better at work and in life. Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.
  25. 25. CrossFit Silicon Valley Corporate CrossFit Seems interesting? Have questions? Let’s talk. Judd Xavier 408-318-3552 judd@crossfitsv.com Copyright © 2010, CrossFit Silicon Valley, unit of Xavier Fitness Inc.

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