Tuesday – Rocktober 11

Another big day for the ladies at CFHV!


A big CFHV Congrats to Coach Carly and ‘The Lisa’ for each getting their first Bar Muscle Ups tonight! We started a contest just a few weeks ago to see who would be the first woman to get a bar muscle up, the winner would get a $100 gift card to Lululemon in Glendale…then Charissa won it the next day! It was so much fun, we decided to extend it to the next 2 Vixens of CFHV who could do the same, and Deb & Lisa will be receiving their gift cards!

Challenges are a good thing, and a great part of CrossFit. It keeps up motivated, and it inspires newer CrossFitters to continue to achieve their first pull up, a challenging benchmark wod, or just allowing themselves to try more advanced CrossFit movements.

So just think, in 3 weeks, we’ve got 4 new members of the bar muscle up club. What are we call capable of, but are holding out for just the right push? What things are you suddenly finding yourself capable of, or even attempting to be capable of, because you have a supportive community, a positive environment, and are committed to being your very best?

  • One last thing to say today. We had an enormous, just an enormous amount of Volts & Vixens set PR’s on their strict press today, over 90% of you who came in to WOD it up today got a much deserved PR. This is great, and it shows how your consistent training, attention to detailed cues, and great energy help make these gains possible.
  • At the same time, days like this don’t happen all that often. Most days of training don’t come with a montage of excitement and cool soundtrack. PR’s days are where we attempt to measure your improvement, but it’s all the other days that improvements add up so these days can happen. I mentioned Coach Pnutz tonight when we were talking about this after a class; how he squats very consistently, and takes it very seriously. He’s at the point where a 5# squat PR every 6 weeks is a great achievement, even with all the work he’s doing. He doesn’t expect to PR every time he puts a barbell on his back…but it’s the months and months of hard work that let him, or any of us stand out from the crowd on competition days.
  • “Actually, I’m an overnight success. But it took twenty years.” – Monty Hall

Thursday’s WOD:

All Classes

A. Strict Press

Find 1RM

B. For time

100x KB Swings

100x Double Unders

100x Squats (Overhead/Goblet/Air)

 
Another big day for the ladies at CFHV!


A big CFHV Congrats to Coach Carly and ‘The Lisa’ for each getting their first Bar Muscle Ups tonight! We started a contest just a few weeks ago to see who would be the first woman to get a bar muscle up, the winner would get a $100 gift card to Lululemon in Glendale…then Charissa won it the next day! It was so much fun, we decided to extend it to the next 2 Vixens of CFHV who could do the same, and Deb & Lisa will be receiving their gift cards!

Challenges are a good thing, and a great part of CrossFit. It keeps up motivated, and it inspires newer CrossFitters to continue to achieve their first pull up, a challenging benchmark wod, or just allowing themselves to try more advanced CrossFit movements.

So just think, in 3 weeks, we’ve got 4 new members of the bar muscle up club. What are we call capable of, but are holding out for just the right push? What things are you suddenly finding yourself capable of, or even attempting to be capable of, because you have a supportive community, a positive environment, and are committed to being your very best?

  • One last thing to say today. We had an enormous, just an enormous amount of Volts & Vixens set PR’s on their strict press today, over 90% of you who came in to WOD it up today got a much deserved PR. This is great, and it shows how your consistent training, attention to detailed cues, and great energy help make these gains possible.
  • At the same time, days like this don’t happen all that often. Most days of training don’t come with a montage of excitement and cool soundtrack. PR’s days are where we attempt to measure your improvement, but it’s all the other days that improvements add up so these days can happen. I mentioned Coach Pnutz tonight when we were talking about this after a class; how he squats very consistently, and takes it very seriously. He’s at the point where a 5# squat PR every 6 weeks is a great achievement, even with all the work he’s doing. He doesn’t expect to PR every time he puts a barbell on his back…but it’s the months and months of hard work that let him, or any of us stand out from the crowd on competition days.
  • “Actually, I’m an overnight success. But it took twenty years.” – Monty Hall

Thursday’s WOD:

All Classes

A. Strict Press

Find 1RM

B. For time

100x KB Swings

100x Double Unders

100x Squats (Overhead/Goblet/Air)

 
What a weekend!

Coaches Tyler, Josh, Pnutz, Simon, and I went down to OPT’s “Big Dawg Bash” in San Diego. It was an incredible event, with TED style talks on everything health & fitness. James Fitzgerald, aka OPT, aka The First CF Games Champion led the weekend of industry leading speakers in nutrition, medicine, programming, and long term athlete development…basically there was something to either blow your mind or make you think critically about why you’re doing what you’re doing. Get ready to hear lots about how we can help you keep your cortisol and stress levels in check with proper training and programming in upcoming blogs.

The final day involved the very first  ‘OPTathlon’, a 6 event fitness competition. It is always a great experience to compete with the amount of world class athletes that were there, including many CF Games competitors from all around the world. We are always proud to represent our Community, each and every Volt and Vixen, through out the day; and just like every workout we do at our gym, full effort is full victory.

6 events, AND enough energy to smile? You know it was a good time!

-Tuesday’s WOD’s: 

All Levels CrossFit:
A.Snatch complex x4 sets, going up in weight. 3x power snatch, 3x behind neck push press, 3x overhead squat

B. Then 15 rm Overhead Squat in 3 attempts (out of rack is ok). Heaviest 15rm possible.

C. Then AMRAP in 15min.  Rest 90 sec after each round completed.
10 ctb pull ups
20 heavy kb swings
30 push ups

Level 1 CrossFit (7am, & 7pm each Tuesday and Thursday!)

Skill: front squat x10 reps at a time.

WOD:

15min amrap. Rest 1 min after each round.
5 pull ups
10 kb goblet squats
15 kb swings
20 push ups