A BIG week at the box!

A BIG week at the box!

A BIG week at the box!

What an amazing weekend at the box!

We had 13 athletes come and put themselves to the test with “Trial By Fire” to gain entry to the weekly Advanced Class.  Shout outs to Christina White, Brian Koontz, Ally Rennell, Amy Rocha, Geniella Lester, Chris Eddins, Stella Kim, Bryan Felix, Chris VanLoon, Serge Courtois, and our visitors Jackie, Edgar, & Taryn.

Congratulations to our very own Ally Rennell and Christina White for passing the test and becoming the newest Firebreathers!

After that fun the top secret “Trial by Fire 2.0” was revealed to the crowd and our existing FBs took on the challenge.  Coach Dizzle, Coach Derrick, Ryan Joe, Andrew Worsham, Christina White, Tom Jankas, myself, and visitor Travis tackled it head on.  If you head over to Instagram you can see the play by plays for the whole day!

BIG ANNOUNCEMENT!  Every week in October at CFHV we’re having GUEST DAYS!

This means you can bring a friend to class FOR FREE and you’ll be their “ambassador” and show them the ropes.  They can see what all the fuss is about and you can share with them the amazing community we have here and all the fun we have getting fit!

Bring a friend to class on Thursdays at 6:30pm, Fridays ALL DAY, and Saturdays at 10am.  Kindly have them fill out the online waiver first, and they’re all set!

Guest Days start THIS THURSDAY, October 1st and run the whole month!  Don’t worry, we’ll make sure to remind you all month.

Finally, mark your calendar for Saturday, October 17 when we will be having our annual Barbells for Boobs event!  It’s an annual fundraiser for breast cancer research that happens at CrossFit boxes all over the world during October for breast cancer awareness month.

We’ll be releasing all the details and fundraising pages later, but for now just make sure to mark the date on your calendar!

Last but not least, we kicked off a little “mom on the streets” action this past Friday night to promote our new momWOD class starting next Monday, October 5, at 9:30am.

Thanks to the Koontz, Kang, & Demetroff familys, and Coach Deb for all their help!  If you know someone that might be interested, take some flyers from the lobby and spread the word!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG STRENGTH – CLUSTERS:

3 SETS: Perform one set of 2* reps with a self-timed :30 rest between each set. Weight should stay across at approx. 75-80% of 1RM. Note – if heavier lifters, 80% of 1RM may drop you to 1 rep. Lighter lifters will stick to 2 reps. Ultimately, you will fail by end of 12 sets.

As each set should take no more than 15 seconds, plus rest of exactly :30, this work should be completed under 12 minutes.

A: Back Squat Clusters (2.2.2.2.2.2.2.2.2.2.2.2)

REST 2 MINUTES

B: Hack Squats: 6-8 Reps E90SEC x 3 SETS.

WOD: “RAHOI” (Hero WOD):

AMRAP 12 MINUTES:

12 Box Jumps (24/20″)
6 Thrusters (95/65#)
6 Bar-Facing Burpees

Fusion (7am & 6:30pm):

Cardio Tabata! 30 MIN PROGRAM:

Complete 4 Minutes (8 Sets) at each station before rotation:

Station 1: Air Assault (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ ROTATION

Station 2: Box Jump / Step Ups (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 3: Rower (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ROTATION

Station 4: Jump Rope (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 5: Burpees (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 6: Shuttle Runs (10 M Touch and Turn) (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ ROTATION


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: SHOULDER PUSH TEMPO:

A: Warmup Sets BB Only – 2 x SHOULDER PRESS E30SEC x 8 SETS

ALT B1 & B2 E90SECONDS x 12 MINUTES (4 Total Sets)
If time permits, you can lift heavier for the jerks, and deload for the PP. Otherwise, keep loads across. Either way, perfect form is key.

B1: Tempo Push Jerk x 3 Reps – with 2 second pause in receiving / dip position.
B2: Push Press x 8 Unbroken Reps (scaled as needed)

WOD: FOR TIME (20 MIN TIME CAP):

400 M RUN or 500 M ROW
30 PULL UPS
20 MOUNTAIN CLIMBERS
10 HSPU
5 MUSCLE UPS (Sub 10 x Dips)
10 HSPU
20 MOUNTAIN CLIMBERS
30 PULL UPS
400 M RUN or 500 M ROW

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

3 SETS – Coach to lead tempo in unison!
A1: DB PUSH PRESS x 8 Reps @ 20X2 (focus on proper lockout at top)
A2: KB GOBLET SQUAT x 6-8 Reps @ 42X1 (focus on controlled, perfect position)

WOD: ALT EMOM x 15 MIN (5 SETS):

MIN 1: 8-10 RING ROWS
MIN 2: 8-10 PUSH UP / ROLL UPS or BOX PUSH UPS
MIN 3: 8-10 UB WALL BALL SHOTS
What an amazing weekend at the box!

We had 13 athletes come and put themselves to the test with “Trial By Fire” to gain entry to the weekly Advanced Class.  Shout outs to Christina White, Brian Koontz, Ally Rennell, Amy Rocha, Geniella Lester, Chris Eddins, Stella Kim, Bryan Felix, Chris VanLoon, Serge Courtois, and our visitors Jackie, Edgar, & Taryn.

Congratulations to our very own Ally Rennell and Christina White for passing the test and becoming the newest Firebreathers!

After that fun the top secret “Trial by Fire 2.0” was revealed to the crowd and our existing FBs took on the challenge.  Coach Dizzle, Coach Derrick, Ryan Joe, Andrew Worsham, Christina White, Tom Jankas, myself, and visitor Travis tackled it head on.  If you head over to Instagram you can see the play by plays for the whole day!

BIG ANNOUNCEMENT!  Every week in October at CFHV we’re having GUEST DAYS!

This means you can bring a friend to class FOR FREE and you’ll be their “ambassador” and show them the ropes.  They can see what all the fuss is about and you can share with them the amazing community we have here and all the fun we have getting fit!

Bring a friend to class on Thursdays at 6:30pm, Fridays ALL DAY, and Saturdays at 10am.  Kindly have them fill out the online waiver first, and they’re all set!

Guest Days start THIS THURSDAY, October 1st and run the whole month!  Don’t worry, we’ll make sure to remind you all month.

Finally, mark your calendar for Saturday, October 17 when we will be having our annual Barbells for Boobs event!  It’s an annual fundraiser for breast cancer research that happens at CrossFit boxes all over the world during October for breast cancer awareness month.

We’ll be releasing all the details and fundraising pages later, but for now just make sure to mark the date on your calendar!

Last but not least, we kicked off a little “mom on the streets” action this past Friday night to promote our new momWOD class starting next Monday, October 5, at 9:30am.

Thanks to the Koontz, Kang, & Demetroff familys, and Coach Deb for all their help!  If you know someone that might be interested, take some flyers from the lobby and spread the word!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG STRENGTH – CLUSTERS:

3 SETS: Perform one set of 2* reps with a self-timed :30 rest between each set. Weight should stay across at approx. 75-80% of 1RM. Note – if heavier lifters, 80% of 1RM may drop you to 1 rep. Lighter lifters will stick to 2 reps. Ultimately, you will fail by end of 12 sets.

As each set should take no more than 15 seconds, plus rest of exactly :30, this work should be completed under 12 minutes.

A: Back Squat Clusters (2.2.2.2.2.2.2.2.2.2.2.2)

REST 2 MINUTES

B: Hack Squats: 6-8 Reps E90SEC x 3 SETS.

WOD: “RAHOI” (Hero WOD):

AMRAP 12 MINUTES:

12 Box Jumps (24/20″)
6 Thrusters (95/65#)
6 Bar-Facing Burpees

Fusion (7am & 6:30pm):

Cardio Tabata! 30 MIN PROGRAM:

Complete 4 Minutes (8 Sets) at each station before rotation:

Station 1: Air Assault (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ ROTATION

Station 2: Box Jump / Step Ups (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 3: Rower (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ROTATION

Station 4: Jump Rope (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 5: Burpees (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 6: Shuttle Runs (10 M Touch and Turn) (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ ROTATION


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: SHOULDER PUSH TEMPO:

A: Warmup Sets BB Only – 2 x SHOULDER PRESS E30SEC x 8 SETS

ALT B1 & B2 E90SECONDS x 12 MINUTES (4 Total Sets)
If time permits, you can lift heavier for the jerks, and deload for the PP. Otherwise, keep loads across. Either way, perfect form is key.

B1: Tempo Push Jerk x 3 Reps – with 2 second pause in receiving / dip position.
B2: Push Press x 8 Unbroken Reps (scaled as needed)

WOD: FOR TIME (20 MIN TIME CAP):

400 M RUN or 500 M ROW
30 PULL UPS
20 MOUNTAIN CLIMBERS
10 HSPU
5 MUSCLE UPS (Sub 10 x Dips)
10 HSPU
20 MOUNTAIN CLIMBERS
30 PULL UPS
400 M RUN or 500 M ROW

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

3 SETS – Coach to lead tempo in unison!
A1: DB PUSH PRESS x 8 Reps @ 20X2 (focus on proper lockout at top)
A2: KB GOBLET SQUAT x 6-8 Reps @ 42X1 (focus on controlled, perfect position)

WOD: ALT EMOM x 15 MIN (5 SETS):

MIN 1: 8-10 RING ROWS
MIN 2: 8-10 PUSH UP / ROLL UPS or BOX PUSH UPS
MIN 3: 8-10 UB WALL BALL SHOTS
After 5 weeks of training to get ready for the big day, Dynamic Duo 3 is finally here this Saturday!

This event has consistently been a well attended competition by our athletes and community in the 3 years since it started.  It’s a competition comprised of 2 male or 2 female athletes who partner up to test themselves against other CrossFitters in the Southern California area.

This year we have another huge roster of athletes competing to represent our gym, and I couldn’t be more proud of all of you that are stepping up again this year!  You’ve probably seen the whiteboard in our goat work area of the gym that has all of our competitors and their team names listed.  If you haven’t, take a minute to check it out!  We’ve got first time competitors, seasoned vets, and even a bunch of our coaches!

It’s really important to me and to our athletes to feel the love and support of our community.  The Long Beach Fitness Festival where the event is being held is a great opportunity to get out into the mix, and a fun way to spend the day with your family.  Most importantly, you can help cheer on our duos as they work hard to rep our gym!

You can check out more details on the event here:  http://www.legendarycompetitor.com/events/dynamic-duo-%40-the-long-beach-fitness-festival

Or just check out the whiteboard at the gym where you’ll see all the details!  I hope a lot of you are able to make it out!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: Upper Body Pulling Volume (15 MIN):

3 SETS:
A1: Close Grip Chin Ups (Sup. Grip) @ 2020 x 4-6 Reps; Rest in rotation (may sub jump negs)
A2: Single Arm DB Rows @ 2020 x 8 Reps (each arm); rest in rotation

1 SET: 5 MIN CAP
B: Accumulate 30 (men) / 20 (women) Rope Pull Ups @ 20X1 (10 each arm)

WOD: Pushing Endurance – FOR TIME:

30 PUSH PRESS or PUSH JERK (95/65)
400 M RUN
30 BURPEES
400 M RUN
30 BOX JUMP / STEP DOWNS (24/20)
400 M RUN

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

Station Rotation: 3 x THROUGH (= 36 MIN PROGRAM)

A: Air Assault & DB Snatches
2 MIN AIR ASSAULT
1 MIN MAX REP DB SNATCHES (Alt arms)

1 MIN REST / ROTATE

B: Row & Burpees
2 MIN ROW
1 MIN MAX REP BURPEES

1 MIN REST / ROTATE

C: Shuttle Runs & Wall Balls
2 MIN SHUTTLE RUNS (10M)
1 MIN MAX REP WALL BALL SHOTS

1 MIN REST/ ROTATE

DD3 5K:

Walk 5 Minutes
+
Run 22
+
Walk 3 Minutes
+
Stretch 5 Minutes


Tuesday’s Training:

CrossFit:

WARM-UP:

3-5 Min Row
2 Sets:
8 Iron Cross
8 Scorpion
8 Feet on small box Glute Bridges
8 Foot Position work (Squat Stance – Power Squat)
8 Banded 2nd pull with barbell (Dip, hinge, lat pull, extend)
+
Wrist Stretch for Front Rack

TECHNIQUE & DEVELOPMENT: Power Clean (15 MIN CAP):

Find your 1RM Power Clean in 15 Minutes.

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

NON-TESTERS: Work on technique 10 x 3 Power Clean or Hang Power Clean.

WOD: 18 MIN ALT. EMOM (6 Sets, 3 Stations):

PICK A REP SCHEME FOR UB AND STICK WITH IT!

MIN 1: (12-15) UNBROKEN WALL BALLS (20/14#)
MIN 2: (12-15) UNBROKEN KB SWINGS (53/35#)
MIN 3: 2-4 UNBROKEN MU (Scale to 6-8 Bench Dips or Banded Tricep Pull Downs)

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

Rotate (approx. EMOM – based on A1 tempo pace, lead in unison by coach)
3 SETS:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; Rest in rotation
A2: Perfect Push Ups x 10 Reps; Rest in rotation
A3: Banded Tricep Pull Downs x 20 reps; Rest in rotation

WOD: FOR TIME:

20 DB PUSH PRESS
400 M RUN
20 DB SQUATS (DB ON SHOULDERS)
400 M RUN
20 BOX STEP UPS/ DOWNS
400 M RUN