Some questions answered

Happy hump day!

Hopefully you all aren’t feeling too beat up from Fran on Monday, or GV bench press yesterday.

I’m so proud of our community and how many of you did Fran for the first time ever!  Many of you did Fran “as RX” for the first time as well.  Let’s not forget all the 1 rep max thruster PRs too!

You’ve probably noticed our metabolic conditioning in our WODs getting shorter with lighter weights.  This is for very good reason as we’re getting ready for the CF Open that starts in almost exactly a month to the day!

Don’t worry, our daily programming will have you ready for the physical demands of the Open, and the amazing community we all share here will have you ready for many of the emotional and mental demands.

All you need to do is have FUN!

Part of that fun is our weekly themes for each of the 5 “Friday Night Lights” Events.  Our themes this year (in no particular order) are set to include: 1980s, Superhero, Luau, CFHV colors, and of course the 1st week is always:

OUR ANNUAL CFHV OPEN SHIRT!

The pre-order is up in the lobby and will run through the end of next week: Saturday, February 6!

These shirts are the same high quality Next Level Apparel t-shirts all of our shirts are in now.  Sizes can be tried in the lobby from our other t-shirts.

Just like last year these will be unisex t-shirts, and we invite and encourage you all to get creative and make them your own!  Cut, customize, and create!

They are available in both red AND blue!

We’re finalizing the venue for our big CFHV mixer party on Saturday, February 6.  Should be locked down by the end of this week!


Wednesday’s Training:

CrossFit:

Pre-WOD Skill: Dips Progression (EMOM 5)

Strength, Technique & Development: Hang Snatch wk 3:

A: Behind Neck STRICT PRESS x 3 Reps x 3 SETS (rest 30 sec between)

B: OH Squat @ 13X1 x 3 Reps x 3 SETS (rest 30 sec btwn)

C: DROP SNATCH  3 Reps x 3 SETS (rest 30 sec btwn)

D: EMOM 6 : (1 x HANG SNATCH + 1 x DROP SNATCH + 2 x Overhead Squat) Complex

AMRAP 15 MINUTES:

50 DOUBLE UNDERS
15 HANG POWER SNATCH (75/55#)
10 ALT. FRONT RACK FWD LUNGES (75/55#)

Fusion (6:30pm):

35 MIN AMRAP:

10 DB BURPEES
20 M BEAR CRAWL
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
100 M DOUBLE KB FARMER’S WALK (HEAVY)
200 M RUN
300 M ROW

momWOD:

Barbell Strength:
Work Sets: Front Squats (3.3.3)* x 3 Total Sets
* The “.” indicates a BB re-rack and rest 20 Seconds between clusters of 3 reps. Keep load same across all 9 reps. Add weight each round.

WOD: 21-18-15-12-9-6-3:

Wall Ball
Ring Rows

FOR TIME


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:

Complete AMRAP @ warmup pace for 6 MINUTES:

100 M RUN
5 x C&D + 5 x SCAP PULL UPS
20 M BEAR CRAWL
100 M RUN
20 M S.A KB Waiter’s Carry (10M/10M)
5 x Sup. Grip Close Grip Chin Ups (may jump)

B: WEEK 4 – TEST DIP PROGRESSION (15 MIN)

C: Core Program – ALT EMOM x 8 MIN (2 TOTAL SETS)

C1: Hanging Bent Knee to L-Sit (10-12 Reps)
C2: Spinal Rolls (10-12 Reps) (start seated arms OH and slowly lower back onto the ground while maintaining a hollow position)
C3: :40 Hollow Body Hold (max compression)
C4: Side Plank Arch Ups (10 Reps each side) https://www.youtube.com/watch?v=zM2ExVkFAtU

D: ROW TEST

500 M ROW (FOR TIME)
REST EXACTLY 90 SECONDS
500 M ROW (FOR TIME)

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

3 SETS:
A1: Tempo KB Goblet Squats @ 50X1; 8 Reps; rest 30 sec
A2: DB Walking Lunges x 16 Steps; rest 60-90 sec

2 SETS: ALT EMOM (8 MIN):

Min 1: 10-12 Hanging Bent Knee to L-Sit (Scale to floor) / rest remain
Min 2: 10-12 Sit Ups or V-Ups / rest remain
Min 3: 40 Sec Max Compression Hold (Hollow Body Hold / Bent Knee)/ 20 rest
Min 4: Side Plank Arch Ups x 10 Reps each side / rest remain

WOD: Complete 4 SETS for Max Rep Slam Balls:

IN 2 MINUTES: ROW (150 M Women / 200 M Men) + Max Rep Slam Balls (in time remaining)
+
2 MIN REST