110203 – Thursday

  • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
  • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
  • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

    Tuesday’s WOD’s
    All Levels:
    A. Team Row Competition
    B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
    C. 7 minute AMRAP
    400 meter run, then complete AMRAP of
    7x Double Unders (Scale Up to Triple Unders)
    7x Sit Ups
    7x Ring Dips
    Level 1 CrossFit
    Skill: Sumo Deadlift High Pull
    WOD: 11, 10, 9…1 of
    SDLHP
    Sit Ups
    100 Meter Sprint

    • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
    • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
    • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

      Tuesday’s WOD’s
      All Levels:
      A. Team Row Competition
      B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
      C. 7 minute AMRAP
      400 meter run, then complete AMRAP of
      7x Double Unders (Scale Up to Triple Unders)
      7x Sit Ups
      7x Ring Dips
      Level 1 CrossFit
      Skill: Sumo Deadlift High Pull
      WOD: 11, 10, 9…1 of
      SDLHP
      Sit Ups
      100 Meter Sprint

      • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
      • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
      • Tuesday’s WOD’s
        All Levels:
        A. Team Row Competition
        B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
        C. 7 minute AMRAP
        400 meter run, then complete AMRAP of
        7x Double Unders (Scale Up to Triple Unders)
        7x Sit Ups
        7x Ring Dips
        Level 1 CrossFit
        Skill: Sumo Deadlift High Pull
        WOD: 11, 10, 9…1 of
        SDLHP
        Sit Ups
        100 Meter Sprint

        • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
        • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
        • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

          Tuesday’s WOD’s
          All Levels:
          A. Team Row Competition
          B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
          C. 7 minute AMRAP
          400 meter run, then complete AMRAP of
          7x Double Unders (Scale Up to Triple Unders)
          7x Sit Ups
          7x Ring Dips
          Level 1 CrossFit
          Skill: Sumo Deadlift High Pull
          WOD: 11, 10, 9…1 of
          SDLHP
          Sit Ups
          100 Meter Sprint

          • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
          • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
          • Tuesday’s WOD’s
            All Levels:
            A. Team Row Competition
            B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
            C. 7 minute AMRAP
            400 meter run, then complete AMRAP of
            7x Double Unders (Scale Up to Triple Unders)
            7x Sit Ups
            7x Ring Dips
            Level 1 CrossFit
            Skill: Sumo Deadlift High Pull
            WOD: 11, 10, 9…1 of
            SDLHP
            Sit Ups
            100 Meter Sprint

            • We’re planning a beach day...and we need your input! CFHV is going to have an ‘End of Summer Bash’, on the last weekend of August, and we would like your input on which beach might be fun. Once we get some ideas, we’ll email everyone and have a vote. So…get those ideas flowing.
            • Today is the day many of you have been waiting for…the latest batch of Stronger Faster Healthier should be in by this afternoon. This stuff will go fast. That’s because you it works so well, and it’s because everyone has been doing a great job this summer of staying on track of their recovery! First come, first served…even though it’s a huge order, it may be gone by the weekend…

            Cristian is getting his 44# weighted pull up on! Cristian had ACL surgery a few months ago, but he hasn’t let what he can’t do stop what he can do. He has been consistent in his training, has listened closely to our Coaching staff’s advice about what to do for his workouts, how to properly scale his movements so he will continue to improve on his rehab, and he has had a great attitude doing it. Remember, the most unsafe activity you can do…is to continue to do nothing! Everything else is better than that.

            Our Level 1 CrossFit class seemed to like their workout as well…

             Tuesday’s WOD’s

            All Levels CrossFit:

            A. C&J Complex x 4 sets

            3x Power Clean, 2x Front Squat, 1x Split Jerk

            B. Then, 1-1-1 Front Squat

            C. 21-15-9

            Squat Clean

            Toes to Bar

            Level 1 CrossFit

            Skill: Medicine Ball Clean

            WOD: 5 Rounds for time

            10x Medicine Ball Clean to Wall Ball

            20x Back Extension

            50x Jump Rope Passes

             

            • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
            • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
            • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

              Tuesday’s WOD’s
              All Levels:
              A. Team Row Competition
              B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
              C. 7 minute AMRAP
              400 meter run, then complete AMRAP of
              7x Double Unders (Scale Up to Triple Unders)
              7x Sit Ups
              7x Ring Dips
              Level 1 CrossFit
              Skill: Sumo Deadlift High Pull
              WOD: 11, 10, 9…1 of
              SDLHP
              Sit Ups
              100 Meter Sprint

              • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
              • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
              • Tuesday’s WOD’s
                All Levels:
                A. Team Row Competition
                B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
                C. 7 minute AMRAP
                400 meter run, then complete AMRAP of
                7x Double Unders (Scale Up to Triple Unders)
                7x Sit Ups
                7x Ring Dips
                Level 1 CrossFit
                Skill: Sumo Deadlift High Pull
                WOD: 11, 10, 9…1 of
                SDLHP
                Sit Ups
                100 Meter Sprint

                • We’re planning a beach day...and we need your input! CFHV is going to have an ‘End of Summer Bash’, on the last weekend of August, and we would like your input on which beach might be fun. Once we get some ideas, we’ll email everyone and have a vote. So…get those ideas flowing.
                • Today is the day many of you have been waiting for…the latest batch of Stronger Faster Healthier should be in by this afternoon. This stuff will go fast. That’s because you it works so well, and it’s because everyone has been doing a great job this summer of staying on track of their recovery! First come, first served…even though it’s a huge order, it may be gone by the weekend…

                Cristian is getting his 44# weighted pull up on! Cristian had ACL surgery a few months ago, but he hasn’t let what he can’t do stop what he can do. He has been consistent in his training, has listened closely to our Coaching staff’s advice about what to do for his workouts, how to properly scale his movements so he will continue to improve on his rehab, and he has had a great attitude doing it. Remember, the most unsafe activity you can do…is to continue to do nothing! Everything else is better than that.

                Our Level 1 CrossFit class seemed to like their workout as well…

                 Tuesday’s WOD’s

                All Levels CrossFit:

                A. C&J Complex x 4 sets

                3x Power Clean, 2x Front Squat, 1x Split Jerk

                B. Then, 1-1-1 Front Squat

                C. 21-15-9

                Squat Clean

                Toes to Bar

                Level 1 CrossFit

                Skill: Medicine Ball Clean

                WOD: 5 Rounds for time

                10x Medicine Ball Clean to Wall Ball

                20x Back Extension

                50x Jump Rope Passes

                 

                • Big news! Starting next Monday, February 7, we’re going to have Open Gym times on Monday through Friday from 1:45pm -4:45pm! Even though we’ve got over 40 training sessions per week, we’re always trying to find extra ways to help you committed to your health & fitness goals. This will help those of you looking to get in at a time you otherwise might not be able to that day, those of you looking to get some extra work in for the upcoming Sectionals, and those of you just dying to do more CrossFit…
                • So, what can I do during ‘Open Gym’? Great question (if I do say so myself…). During open gym you can do the WOD on the board if you’re not able to attend a class that day, complete a Benchmark workout that you’ve been aiming for to mark your progress, or work on some basic lifts or your weaknesses and get stronger all around (because that’s what this is about, right?). This isn’t like our Group  Classes, where a certified coach leads you through a warm up, skill, and workout, so knowing the basic CrossFit movements is essential. As always, technique first, then consistency with that technique, then, then intensity.

                Crystal, Sam, Jelisa, once all newbies to CrossFit, now are ROCKING IT!!!!

                Scott Ramey, going for Most Improved on the L-Sit! Great job buddy!

                Wednesday’s WOD’s:

                All Levels CrossFit

                A. Deadlift

                5-5-3-3-3. Touch & Go, control the negative!

                B. 1/2 Tabata, 2 times through (that’s 4 sets of 20 sec on, 10 sec off, then rotate)

                -Box Jumps (24/20″)

                -Overhead Squat (95/65#)

                -DB Snatch (35/20#)

                Keep the weights light and reps high for this one.

                Level 1 CrossFit

                Skill: Push Press

                WOD: 15 Minute AMRAP

                5x Pull Ups

                10x Push Press

                15x Squats