Olympic Weightlifting Class is almost here!

Olympic Weightlifting Class is almost here!

Olympic Weightlifting Class is almost here!

I couldn’t be more excited to see how many people are signed up for our very first Olympic Drills for Skills Class happening THIS Saturday, September 5, at 11:00am!  The sign-up sheet was seriously somewhere are 26 athletes who are expected to come and get their Oly on!

I’ve had a lot of questions about who exactly this class is for, and the answer is…everybody!  It doesn’t matter if you’re brand new to CrossFit, or a seasoned athlete that’s been training with us for a few years now.  If you’re new, this is where you’ll have the time to break the major lifts down into their individual components so that it doesn’t seem so confusing.  I remember when I started, it was hard enough to remember the names of everything without also having to manage hitting all the points of performance.

It’s tough in our daily CrossFit classes to really spend the time necessary to perfect these lifts, so this is an awesome opportunity to go long form and figure out exactly how to make your body do all those moves in such a short amount of time.  Seasoned pro? This class is for you too!  Olympic Weightlifting is something that no matter how much you practice, there is always further perfection to be achieved.

We’ll have all hands on deck to make sure you all have the best experience possible for our first outing!

Also coming up (don’t worry, I’ll remind you again) is our annual “Hotshots 19” Hero WOD.  This will be the one and only class happening on this coming Monday, September 7.  It’ll all go down at 10am.  On Monday’s blog I’ll be sharing with you the story of the 19 firefighters in Arizona who gave their lives in 2013 that the WOD is named after.

One last thing, if you haven’t yet set your password for our all new CFHV Member Connect Portal, why not?  Need help?  See myself, Katie, or #daddychico for help!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT WAVES:

5 MINUTES TO build up to working weight.

EVERY 2 MINUTES PERFORM A SET for 12 MINUTES (6 SETS).
HERE IS THE WAVE REP SCHEME: 8,6,4,6,4,2 *

You must increase load each set. Your second set of “6” must be heavier than your first, your second set of “4” also heavier than your first, your last set of “2” will be your heaviest load. Example (8 x #95, 6 x 115, 4 x 135, 6 x 125, 4 x 155, 2 x 175).

WOD: 25 MIN AMRAP:

ROW 250 M
100 M WALKING LUNGE (OH PLATE CARRY (45/25#)
RUN 400 M
20 M BURPEE BROAD JUMP

Fusion (7:00am & 6:30pm):

STATION 1: ROW & BURPEES:

5 MIN AMRAP: 200 M ROW + 10 BURPEES (may scale to box or no push up burpees)
REST 2 MIN
5 MIN AMRAP: 200 M ROW + 10 BURPEES (may scale to box or no push up burpees)

REST 2 MIN / ROTATION

STATION 2: SHUTTLE RUNS (10M) + DB SNATCHES (Alt. Arms):

5 MIN AMRAP: 10 M SHUTTLE RUN x 8 (touch and turn) + 16 DB SNATCH (8 Each arm)
REST 2 MIN
5 MIN AMRAP: 10 M SHUTTLE RUN x 8 (touch and turn) + 16 DB SNATCH (8 Each arm)

REST 2 MIN / ROTATION

STATION 3: JUMP ROPE + SIT UPS:

5 MIN AMRAP: 50 SINGLE JUMPS + 15 SIT UPS
REST 2 MIN
5 MIN AMRAP: 50 SINGLE JUMPS + 15 SIT UPS


Thursday’s Training:

CrossFit (4:30pm is advanced an requires test-in):

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC HANDSTAND TRAP 3 PRESS (6-10 Reps) / :15 Rotation

3 SETS:
B: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JUMPS
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

CASH OUT: AB ROUTINE IF TIME

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume DB Seated Press:

WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: 15 MIN AMRAP:

10 WALL BALL SHOTS
10 SLAM BALLS
10 BOX JUMP / STEP UPS