Routine during sickness

The CrossFit High Voltage “Road To The Open” Training Camp 2016 is coming!

rto-logo1

The R.T.O Training Camp is a 6 week series offered to anyone who is interested in competing in CrossFit Competitions, including the CrossFit Games 2016 “Open”.

Registration:

  • We have a “RTO Training Camp” registration sign-up sheet in the lobby running from Monday, January 4th and ending Friday, January 15th.

Schedule:

  • In addition to your regular weekly class participation, you will complete an additional appromixmately 1.5-2 hours of training every weekend (or throughout the week) for 6 weeks leading up to the CF Open.
  • While the class will remain open and optional, it is recommended that all RTO participants attend ALL 6 weeks of the Olympic Weightlifting Drills For Skills Class (10AM-11:30AM) in addition to the specific RTO 2016 Training Camp which will follow OLY for 6 weeks on Saturdays at 12PM-1:30PM.

RTO Training Camp Dates:

  • WK 1: Jan. 16th 2016
  • WK 2: Jan. 23rd 2016
  • WK 3: Jan. 30th 2016
  • WK 4: Feb. 6th 2016
  • WK 5: Feb. 13th 2016
  • WK 6: Feb. 20th 2016

RTO Training Camp – Training Overview:

10:00-11:30 – Olympic Weightlifting Drills for Skills Class (Coach House & Felix)- This is optional but highly recommended!

  • Class will remain in same format with first hour on drills, last 20 min on practice. During the 6 Week Open RTO Prep, the last 20 Min. will offer “competition style” program options for RTO participants (eg. competition loads and rep schemes, barbell cycling practice, etc.)

11:30-12:00PM – Rest / Refuel

12:00-1:30PM – RTO2010 TRAINING CAMP (Coach Bowling)

  • The first 20-30 Minutes of class will be dedicated to learning and practicing GYMNASTICS SKILLS ONLY. We will work on progressions and discuss how these movements are used in WODs and how to approach.
  • The second 15-20 Minutes of class will be spent dissecting a past “OPEN WOD”. We will review some scores and compare different athlete responses. We will review movement standards (review, demo, practice) and discuss Judging Standards.
  • The last 20-30 Minutes of class will be spent executing the previously analyzed “OPEN WOD”. We will run in 2 heats, so each person has a chance to compete and judge.

Schedule During THE OPEN:

  • Weekly “Strategy” Sessions / Coaches Corner Every Wednesday Post Announcement
  • Coaches will be available to review the Open WOD every Wednesday evening. A private Facebook Group for RTO participants will go live where we can post blog comments about strategy, etc…
  • We will run Open WODs per event calendar for FRIDAY NIGHT LIGHTS! Second Chance Sundays as well after the Energizer.

Why Do We Need the R.T.O Training Camp?

  • Daily classes at CFHV are designed to improve your overall level of fitness. While elements of “CrossFit” are incorporated, our philosophy is to train daily in a safe, efficient, and sustainable practice which will make us fitter, faster, stronger, etc. There is a major distinction between “fitness” and CrossFit – which has become known as “the sport of fitness”.
  • The RTO is a 6 week series leading up to the CF Open. Designed to give Members exposure and practice with “competition style” movements and workouts which don’t normally get programmed in weekly classes.
  • Each clinic provides a controlled environment to practice these movements in a simulated competition environment.
  • Each clinic provides education, exposure, practice of these competition movements as well as learning how to JUDGE these movements (points of performance, how to “no rep”)
  • This program provides extra training volume and coaching – much needed when upgrading into Competition Training.
  • It’s a really FUN and great way to improve your abilities while also building camaraderie and COMMUNITY!

The Cost:

  • The cost for the entire run of the 6 weeks CFHV 2106 RTO program including all the Saturday sessions, additional programming, access to the private Facebook strategies & feedback group, and all additional support is ONLY $99.00!!

If you have any questions, please ask myself or any of the staff & coaches and we’ll be happy to help!  I can’t wait to train with you all!


Monday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

1st Time GV BS – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

2nd Time GV BS – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

WOD: 20 MIN AMRAP:

20 M Bear Crawl
20 M S.A KB Waiter’s Carry (each arm)
20 KB SWINGS
100 M Farmer’s Carry (heavy)
15 GHD Sit Ups + 15 GHD Back Extensions (May sub 15 Sit Ups + 15 Supermans)
20 Donkey Kicks (10/10 leg)
20 Single Leg Glute Bridges (10/10 leg)
200 M RUN

Fusion (6:30pm):

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A: Body Composition

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

Group Warmup: Tabata Style (:20/ :10) Alt movements between red or black band “Ido Portal Scap Routine” and hanging barbell movement:

:20/:10 – Red Band OH Pass Thrus
:20/:10 – Hanging “C & D”‘s
:20/:10 – Red Band “T” Pull Downs (From top to T – arms at 90 deg from side)
:20/:10 – Hanging “Scap” Pull Ups (straight up and down)
:20/:10 – Red Band “Chest Pulls”
:20/:10 – Hanging “Knee Rainbows”
:20/:10 – Red Band “Scap Push Ups”
:20/:10 – Hanging Bent Knee to L-Sit reps
:20/:10 – Hanging Strict Alt. Leg Kicks (no kip)
:20/:10 – Toes 2 Bar (or K2E)

5 MIN SKILL WORK: ROPE CLIMBS
As we are starting a new progression (Dips) on Thursday, every day this week we will dedicate this 5 Min Pre-Wod Skill session to working Rope Climbs.

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PULLING Wk 2 TEMPO

3 TOTAL SETS:
A1: 3 REPS x Strict Negative “Quarters” Pull Ups -on Coach Cue; REST 30 sec between each REP, and 30 Sec before starting A2:
(4 Position hold for 5 seconds each)
* Chin Over Bar
* 1/4 Pull Up
* 1/2 Pull Up
* 3/4 Pull Up

A2: 1 Set Pull Ups – AMRAP UNBROKEN (May be at level used for WODS: ring rows, jumping negatives, strict, kip, butterfly, weighted, etc.); rest 60 sec

WOD: PUSHING ENDURANCE – 15 MIN AMRAP:

20 PUSH PRESS (115/75# – scale to DB’s)
20 BOX JUMP (24/20″)
10 LOW RING PUSH UPS (scale to modified push ups)
10 BAR-HOPPING BURPEES

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

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS

The CrossFit High Voltage “Road To The Open” Training Camp 2016 is coming!

rto-logo1

The R.T.O Training Camp is a 6 week series offered to anyone who is interested in competing in CrossFit Competitions, including the CrossFit Games 2016 “Open”.

Registration:

  • We have a “RTO Training Camp” registration sign-up sheet in the lobby running from Monday, January 4th and ending Friday, January 15th.

Schedule:

  • In addition to your regular weekly class participation, you will complete an additional appromixmately 1.5-2 hours of training every weekend (or throughout the week) for 6 weeks leading up to the CF Open.
  • While the class will remain open and optional, it is recommended that all RTO participants attend ALL 6 weeks of the Olympic Weightlifting Drills For Skills Class (10AM-11:30AM) in addition to the specific RTO 2016 Training Camp which will follow OLY for 6 weeks on Saturdays at 12PM-1:30PM.

RTO Training Camp Dates:

  • WK 1: Jan. 16th 2016
  • WK 2: Jan. 23rd 2016
  • WK 3: Jan. 30th 2016
  • WK 4: Feb. 6th 2016
  • WK 5: Feb. 13th 2016
  • WK 6: Feb. 20th 2016

RTO Training Camp – Training Overview:

10:00-11:30 – Olympic Weightlifting Drills for Skills Class (Coach House & Felix)- This is optional but highly recommended!

  • Class will remain in same format with first hour on drills, last 20 min on practice. During the 6 Week Open RTO Prep, the last 20 Min. will offer “competition style” program options for RTO participants (eg. competition loads and rep schemes, barbell cycling practice, etc.)

11:30-12:00PM – Rest / Refuel

12:00-1:30PM – RTO2010 TRAINING CAMP (Coach Bowling)

  • The first 20-30 Minutes of class will be dedicated to learning and practicing GYMNASTICS SKILLS ONLY. We will work on progressions and discuss how these movements are used in WODs and how to approach.
  • The second 15-20 Minutes of class will be spent dissecting a past “OPEN WOD”. We will review some scores and compare different athlete responses. We will review movement standards (review, demo, practice) and discuss Judging Standards.
  • The last 20-30 Minutes of class will be spent executing the previously analyzed “OPEN WOD”. We will run in 2 heats, so each person has a chance to compete and judge.

Schedule During THE OPEN:

  • Weekly “Strategy” Sessions / Coaches Corner Every Wednesday Post Announcement
  • Coaches will be available to review the Open WOD every Wednesday evening. A private Facebook Group for RTO participants will go live where we can post blog comments about strategy, etc…
  • We will run Open WODs per event calendar for FRIDAY NIGHT LIGHTS! Second Chance Sundays as well after the Energizer.

Why Do We Need the R.T.O Training Camp?

  • Daily classes at CFHV are designed to improve your overall level of fitness. While elements of “CrossFit” are incorporated, our philosophy is to train daily in a safe, efficient, and sustainable practice which will make us fitter, faster, stronger, etc. There is a major distinction between “fitness” and CrossFit – which has become known as “the sport of fitness”.
  • The RTO is a 6 week series leading up to the CF Open. Designed to give Members exposure and practice with “competition style” movements and workouts which don’t normally get programmed in weekly classes.
  • Each clinic provides a controlled environment to practice these movements in a simulated competition environment.
  • Each clinic provides education, exposure, practice of these competition movements as well as learning how to JUDGE these movements (points of performance, how to “no rep”)
  • This program provides extra training volume and coaching – much needed when upgrading into Competition Training.
  • It’s a really FUN and great way to improve your abilities while also building camaraderie and COMMUNITY!

The Cost:

  • The cost for the entire run of the 6 weeks CFHV 2106 RTO program including all the Saturday sessions, additional programming, access to the private Facebook strategies & feedback group, and all additional support is ONLY $99.00!!

If you have any questions, please ask myself or any of the staff & coaches and we’ll be happy to help!  I can’t wait to train with you all!


Monday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

1st Time GV BS – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

2nd Time GV BS – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

WOD: 20 MIN AMRAP:

20 M Bear Crawl
20 M S.A KB Waiter’s Carry (each arm)
20 KB SWINGS
100 M Farmer’s Carry (heavy)
15 GHD Sit Ups + 15 GHD Back Extensions (May sub 15 Sit Ups + 15 Supermans)
20 Donkey Kicks (10/10 leg)
20 Single Leg Glute Bridges (10/10 leg)
200 M RUN

Fusion (6:30pm):

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A: Body Composition

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

Group Warmup: Tabata Style (:20/ :10) Alt movements between red or black band “Ido Portal Scap Routine” and hanging barbell movement:

:20/:10 – Red Band OH Pass Thrus
:20/:10 – Hanging “C & D”‘s
:20/:10 – Red Band “T” Pull Downs (From top to T – arms at 90 deg from side)
:20/:10 – Hanging “Scap” Pull Ups (straight up and down)
:20/:10 – Red Band “Chest Pulls”
:20/:10 – Hanging “Knee Rainbows”
:20/:10 – Red Band “Scap Push Ups”
:20/:10 – Hanging Bent Knee to L-Sit reps
:20/:10 – Hanging Strict Alt. Leg Kicks (no kip)
:20/:10 – Toes 2 Bar (or K2E)

5 MIN SKILL WORK: ROPE CLIMBS
As we are starting a new progression (Dips) on Thursday, every day this week we will dedicate this 5 Min Pre-Wod Skill session to working Rope Climbs.

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PULLING Wk 2 TEMPO

3 TOTAL SETS:
A1: 3 REPS x Strict Negative “Quarters” Pull Ups -on Coach Cue; REST 30 sec between each REP, and 30 Sec before starting A2:
(4 Position hold for 5 seconds each)
* Chin Over Bar
* 1/4 Pull Up
* 1/2 Pull Up
* 3/4 Pull Up

A2: 1 Set Pull Ups – AMRAP UNBROKEN (May be at level used for WODS: ring rows, jumping negatives, strict, kip, butterfly, weighted, etc.); rest 60 sec

WOD: PUSHING ENDURANCE – 15 MIN AMRAP:

20 PUSH PRESS (115/75# – scale to DB’s)
20 BOX JUMP (24/20″)
10 LOW RING PUSH UPS (scale to modified push ups)
10 BAR-HOPPING BURPEES

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

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS
I know some of you don’t like the long blogs, so if that’s you just scroll to the bottom for the WOD…no hard feelings!

For the rest of you that have a few minutes and want to learn something, I appreciate your time!

Today I want to talk about keeping your focus, while remaining realistic about your progress and goals…when you’re sick.  I’m sure we all made some hearty New Year’s resolutions, but about two months in, how are those going?  My guess is we’ve all slipped up, or if we haven’t, are on the verge of insanity.

Add to that the stress of tax season coming up, cold and flu running rampant, icy cold or unpredictable weather, and all the other daily stresses we’ll encounter.  Seems like an awful lot of really good reasons to derail your fitness train.

It’s never too late to get back on track, and I’d argue now is a better time than ever.  I personally have had a rough couple of days with some type of bug.  You know the one…where it’s an easy excuse to stay home, skip a few WODs, or eat that comfort food.  Let’s be honest though, colds are more of an annoyance than debilitating, and this is where you have to make the choice to not be lazy.

As much as I’d like to pamper myself by staying in bed, eating some junk food, and watching a movie…I don’t.  Instead, I keep my routine the same as always and still go to work, and then to the gym for a WOD and some coaching or office work.  I’ve ramped down my goat work, but I still do the daily WOD, and I’ve stuck to eating healthy most of the time.

By keeping your routine when it gets a little tough, it makes it a lot easier to get back on your feet afterward.  When I’m not feeling 100%, it’s after I finish exercising that I often feel the best.  As much of a struggle as those WODs are, and as much as my times or scores may suffer, I’m teaching myself an important lesson about perseverance in adversity, and maybe even sweating out a few of those cold and flu demons.

Most importantly I’m keeping my routine and re-enforcing the good habits that will allow me to return to being healthy faster.  We all know that the longer we’re away from something, the harder it is to go back.

This is also a time to be mindful of the fuel that you’re feeding your engine.  I’m not going to lie and say I haven’t dipped into some poor food choices here and there while sick.  When I do, it happens one time for one meal, I enjoy it for what it’s worth, and I immediately follow it up with my regular planned meals.  Most of the things that we’re craving when our bodies are out of whack are high in bad carbs and sugars, which will only prolong our misery.

I’m not saying to drag yourself out of bed when you’re truly sick and delirious with fever.  I’m just saying to not use it as a crutch to avoid the challenges that you’ve committed to by becoming a CrossFit athlete.

Be mindful and monitor yourself and be sure to get lots of extra rest.  If you have to jump off the track for a day or two, by all means do what is necessary.  Notice that last word ‘necessary’.  You have to make the call what that means to you, but it shouldn’t always be what’s easiest.  You’re not always going to be in the best shape, and life throws all of us curve balls pretty consistently.

Let CrossFit be your escape and your sanctuary.  Let it be the place you release all the negativity and put it into your WOD. Make sure it’s always the best hour of your day.

We”re less than a month out from the CrossFit Games Open.  This is one of the highlights of the year, and one of the most fun events you can participate in.  It makes our awesome community part of the global CrossFit community.

For 5 weeks we get to have awesome throw downs once a week and share our progress with everyone.  Now is the time to refocus, get back into your regular fitness schedule and reassess your eating habits.


Monday’s Training:

CrossFit:

PRE-WOD SKILL WORK: 5 MIN INVERSION/HSPU PROGRESSION

STRENGTH, TECHNIQUE & DEVELOPMENT: THE CLEAN WK 2

Drill #1: 3 Reps of “”Arch Angel”” Drops w/ 10 sec hold

Drill #2: 5 Reps Hang Clean

Drill #3: Halting Clean Grip DL @ 11X5 x 5 Reps

PRACTICE: EMOM 6:

2 x Clean (From Ground, Full Squat) + 2 x Hang Cleans (From Hang, Full Squat)
* Do Not have to be TNG, work for perfect technique

WOD: 2 OPTIONS:

“DIANE”

21-15-9

DEADLIFTS (225/155#)
HSPU

OR

21-15-9

DEADLIFTS (225/155#)
BAR-HOPPING BURPEES

Fusion (6:30pm):

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition

3 SETS – Use a set of “”small plates”” (1lb, 2.5lb, or 5lb max

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “”T”” Raises x 8 Reps; rest 20 sec
A3: Trap “”3″” – “”Y”” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “”y”” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES:

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility 

B: Pre-WOD Skill WORK: 5 MIN INVERSION/HSPU PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT CLUSTERS
4 Work Sets:
C1: Back Squats (2.2.2.2)*; rest 30 sec
C2: 45 SEC Max Compression Hold (Hollow Rock / Bent Knee Hollow Body); rest in rotation

* Keep weight across for entire set of 8 reps. Rest is 10-15 seconds for every “.”. Add weight each round. Start in around 75% of 1RM and work up.

D: WOD OPEN WOD 13.3:

AMRAP in 12 MINUTES
150 WALL BALL SHOTS (20/14#)
90 DOUBLE UNDERS
30 MUSCLE UPS

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

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: AMRAP 12 MINUTES:

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN