A message of pride

I think this is the first time I’ve done a blog post in response to…my last blog post.

It seems there have been some questions as to the intent of exercising during sickness that have arisen from that piece.

Sometimes even the best intentions or message can be misunderstood or not as clear to everybody, so I wanted to take a moment to address those concerns.

My hope and intent was to offer a perspective of trying not to stray too far off the path of your goals when faced with the common cold, allergies, or mild fatigue related to symptoms incurred by the former.

What I NEVER would advise or endorse is that anyone come to the gym when in the midst of a serious illness, while contagious, or otherwise not able to participate safely or with an optimal approach to their training.

It’s also important to protect not only your own health, but the health of those around you and the rest of our community.  This is of the foremost importance, and we must never lose sight of that goal.

The best course of action to wellness is to reduce inflammation in your body with plenty of hydration, rest, support, & supplementation.  Also see a doctor if your symptoms don’t subside within a few days.

Try to keep your food choices as healthy as possible (or even better than normal), and refrain from high levels of sodium, and nearly all sugar.

As soon as you feel like you’re on the mend and back to feeling better, that’s the time to return to your training with a renewed spirit and focus.

You don’t have to jump back in head first and at full intensity, but what is important is to make sure that your training during your re-introduction counts!  Be consistent, be honest with your body (and your reps!), and bring as much energy as you can recover from in an appropriate time domain.

I hope this clears up a few things for everybody, and I hope that from time to time I humbly can serve to inspire at least some of you push through a few obstacles (within reason of course!)


Wednesday’s Training:

CrossFit:

PRE-WOD SKILL EMOM 5: INVERSION/HSPU PROGRESSION:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:
TEST PROGRESSION: FIND 1 RM BENCH PRESS

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: AMRAP 20 MIN CAP: Working pace is sub-maximal. Just breathe and move:

10 T2B
10 Back Extensions
20 M KB Waiter’s Walk (x Each Arm)
100 M KB Farmer’s Walk
200 M RUN

Fusion (6:30pm):

A: 3 SETS OF LOCOMOTION FLOW (@ warmup pace, but solid movement work) (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “YOGA” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: FUSIONWOD: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility: 8 MIN CLOCK (AMRAP @ warmup pace, approx 2 sets)

10 M BEAR CRAWL
10 M INCHWORM
10 M HORSE WALK
10 M OSTRICH
10 Reps: S.A KB SNATCH (R) + OH FORWARD LUNGE (R. ARM OH / L. LEG LUNGE)
10 Reps; S.A KB SNATCH (L) + OH FORWARD LUNGE (L. ARM OH / R. LEG LUNGE)

B: GYMNASTICS PROGRESSION (15 MIN) – INVERSIONS / HSPU:

C: CORE WORK (8 MIN / 2 sets):

MIN 1:
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit

MIN 2:
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold

MIN 3:
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)

MIN 4:
:20 ON / :10 OFF – Side Plank Arch Ups (R)
:20 ON / :10 OFF – Side Plank Arch Ups (L)

x 2 COMPLETE SETS (8 MIN TOTAL)

D: CONDITIONING:

IN 2 MINUTES:
ROW (200 M M / 150 M W) + 10 BURPEES AFAP / rest time remaining
+
2 MIN REST
x 3 TOTAL SETS

REST 2 MIN

IN 2 MINUTES:
AIR ASSAULT (15 CAL M / 10 CAL W) + 10 BOX JUMP OVERS AFAP / rest time rem.
+
2 MIN REST
x 3 TOTAL SETS

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

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD:

3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
20 WALL BALL SHOTS

 

 
I think this is the first time I’ve done a blog post in response to…my last blog post.

It seems there have been some questions as to the intent of exercising during sickness that have arisen from that piece.

Sometimes even the best intentions or message can be misunderstood or not as clear to everybody, so I wanted to take a moment to address those concerns.

My hope and intent was to offer a perspective of trying not to stray too far off the path of your goals when faced with the common cold, allergies, or mild fatigue related to symptoms incurred by the former.

What I NEVER would advise or endorse is that anyone come to the gym when in the midst of a serious illness, while contagious, or otherwise not able to participate safely or with an optimal approach to their training.

It’s also important to protect not only your own health, but the health of those around you and the rest of our community.  This is of the foremost importance, and we must never lose sight of that goal.

The best course of action to wellness is to reduce inflammation in your body with plenty of hydration, rest, support, & supplementation.  Also see a doctor if your symptoms don’t subside within a few days.

Try to keep your food choices as healthy as possible (or even better than normal), and refrain from high levels of sodium, and nearly all sugar.

As soon as you feel like you’re on the mend and back to feeling better, that’s the time to return to your training with a renewed spirit and focus.

You don’t have to jump back in head first and at full intensity, but what is important is to make sure that your training during your re-introduction counts!  Be consistent, be honest with your body (and your reps!), and bring as much energy as you can recover from in an appropriate time domain.

I hope this clears up a few things for everybody, and I hope that from time to time I humbly can serve to inspire at least some of you push through a few obstacles (within reason of course!)


Wednesday’s Training:

CrossFit:

PRE-WOD SKILL EMOM 5: INVERSION/HSPU PROGRESSION:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:
TEST PROGRESSION: FIND 1 RM BENCH PRESS

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: AMRAP 20 MIN CAP: Working pace is sub-maximal. Just breathe and move:

10 T2B
10 Back Extensions
20 M KB Waiter’s Walk (x Each Arm)
100 M KB Farmer’s Walk
200 M RUN

Fusion (6:30pm):

A: 3 SETS OF LOCOMOTION FLOW (@ warmup pace, but solid movement work) (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “YOGA” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: FUSIONWOD: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility: 8 MIN CLOCK (AMRAP @ warmup pace, approx 2 sets)

10 M BEAR CRAWL
10 M INCHWORM
10 M HORSE WALK
10 M OSTRICH
10 Reps: S.A KB SNATCH (R) + OH FORWARD LUNGE (R. ARM OH / L. LEG LUNGE)
10 Reps; S.A KB SNATCH (L) + OH FORWARD LUNGE (L. ARM OH / R. LEG LUNGE)

B: GYMNASTICS PROGRESSION (15 MIN) – INVERSIONS / HSPU:

C: CORE WORK (8 MIN / 2 sets):

MIN 1:
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit

MIN 2:
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold

MIN 3:
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)

MIN 4:
:20 ON / :10 OFF – Side Plank Arch Ups (R)
:20 ON / :10 OFF – Side Plank Arch Ups (L)

x 2 COMPLETE SETS (8 MIN TOTAL)

D: CONDITIONING:

IN 2 MINUTES:
ROW (200 M M / 150 M W) + 10 BURPEES AFAP / rest time remaining
+
2 MIN REST
x 3 TOTAL SETS

REST 2 MIN

IN 2 MINUTES:
AIR ASSAULT (15 CAL M / 10 CAL W) + 10 BOX JUMP OVERS AFAP / rest time rem.
+
2 MIN REST
x 3 TOTAL SETS

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

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD:

3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
20 WALL BALL SHOTS

 

 
You guys!  We are ONE WEEK OUT from our first Friday Night Lights of the 2016 CrossFit Games Open!

Each week we will have a different theme AND sponsor for the 5 weeks of the Open. Here they are in order:

  • Week 1: THEME: CFHV 2016 Open shirt  SPONSOR: SFH
  • Week 2: THEME: Luau  SPONSOR: Progenex
  • Week 3: THEME: 80s  SPONSOR: Driven Nutrition
  • Week 4: THEME: Superhero  SPONSOR: RX Bars
  • Week 5: THEME: CFHV colors  SPONSOR: CFHV BBQ

I’ll get more into the details of each week as they come, but there you have it so you can start planning your outfits and make sure they’re on point!

As always, the FIRST and FINAL weeks of the Open we will have a DJ & a professional photographer!

Matt from SFH will be here this Monday at all of the afternoon classes to sample products from SFH.  They are the makers of the awesome fish oil we’ve always carried, as well as very clean proteins and pre-WODs.  Have any questions?  Not sure what fish oil is or what it does or why you need it?  He has the answers!

Regular schedule this weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: Kids Class
  • Saturday @ 10am: Oly Drills for Skills
  • Sunday @ 10am: Energizer

Friday’s Training:

CrossFit:

Pre-WOD Skill: EMOM 5 – INVERSION/ HSPU

PARTNER WOD: “BLACK AND BLUE TIMES TWO”

10 ROUNDS FOR TIME*
* PARTNERS ALTERNATE ROUNDS – SO TOTAL OF 5 ROUNDS EACH.

10 POWER CLEANS (135/95#)
10 BURPEES

Fusion (6:30pm):

AMRAP in 30 MINUTES***:

1 x ROPE CLIMB (Sub Descending Planks)
10 x BURPEES
20 x KB SWINGS
30 x DOUBLE UNDERS (Sub 60 Singles)

*** EVERY 3 MINUTES, STOP AND DO A 200 M RUN.

momWOD:

PARTNER WOD – “CHECKLIST” (30 MIN TIME CAP)

Partners must complete as much work on the list as possible in 30 Minutes (time cap).

May work at the same time, and cross off items as they are completed. May do the work in ANY order. Score is total points (deduct points for any items missed at time cap). Except for RUN/ROW/BIKE, all exercises are 1 Point per Rep.

4 x 400 M RUN (5 Points for each Run = 20 Points)
4 x 500 M ROW (5 Points for each Row = 20 Points)
4 x 20 CAL AIR ASSAULT (5 Points for each AA = 20 Points)

10 x ROPE CLIMBS (sub descending planks)

100 x WALL BALL SHOTS
100 x WALL BALL SIT UPS (OH, PASS TO PARTNER)

I think this is the first time I’ve done a blog post in response to…my last blog post.

It seems there have been some questions as to the intent of exercising during sickness that have arisen from that piece.

Sometimes even the best intentions or message can be misunderstood or not as clear to everybody, so I wanted to take a moment to address those concerns.

My hope and intent was to offer a perspective of trying not to stray too far off the path of your goals when faced with the common cold, allergies, or mild fatigue related to symptoms incurred by the former.

What I NEVER would advise or endorse is that anyone come to the gym when in the midst of a serious illness, while contagious, or otherwise not able to participate safely or with an optimal approach to their training.

It’s also important to protect not only your own health, but the health of those around you and the rest of our community.  This is of the foremost importance, and we must never lose sight of that goal.

The best course of action to wellness is to reduce inflammation in your body with plenty of hydration, rest, support, & supplementation.  Also see a doctor if your symptoms don’t subside within a few days.

Try to keep your food choices as healthy as possible (or even better than normal), and refrain from high levels of sodium, and nearly all sugar.

As soon as you feel like you’re on the mend and back to feeling better, that’s the time to return to your training with a renewed spirit and focus.

You don’t have to jump back in head first and at full intensity, but what is important is to make sure that your training during your re-introduction counts!  Be consistent, be honest with your body (and your reps!), and bring as much energy as you can recover from in an appropriate time domain.

I hope this clears up a few things for everybody, and I hope that from time to time I humbly can serve to inspire at least some of you push through a few obstacles (within reason of course!)


Wednesday’s Training:

CrossFit:

PRE-WOD SKILL EMOM 5: INVERSION/HSPU PROGRESSION:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:
TEST PROGRESSION: FIND 1 RM BENCH PRESS

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: AMRAP 20 MIN CAP: Working pace is sub-maximal. Just breathe and move:

10 T2B
10 Back Extensions
20 M KB Waiter’s Walk (x Each Arm)
100 M KB Farmer’s Walk
200 M RUN

Fusion (6:30pm):

A: 3 SETS OF LOCOMOTION FLOW (@ warmup pace, but solid movement work) (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “YOGA” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: FUSIONWOD: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility: 8 MIN CLOCK (AMRAP @ warmup pace, approx 2 sets)

10 M BEAR CRAWL
10 M INCHWORM
10 M HORSE WALK
10 M OSTRICH
10 Reps: S.A KB SNATCH (R) + OH FORWARD LUNGE (R. ARM OH / L. LEG LUNGE)
10 Reps; S.A KB SNATCH (L) + OH FORWARD LUNGE (L. ARM OH / R. LEG LUNGE)

B: GYMNASTICS PROGRESSION (15 MIN) – INVERSIONS / HSPU:

C: CORE WORK (8 MIN / 2 sets):

MIN 1:
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit

MIN 2:
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold

MIN 3:
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)

MIN 4:
:20 ON / :10 OFF – Side Plank Arch Ups (R)
:20 ON / :10 OFF – Side Plank Arch Ups (L)

x 2 COMPLETE SETS (8 MIN TOTAL)

D: CONDITIONING:

IN 2 MINUTES:
ROW (200 M M / 150 M W) + 10 BURPEES AFAP / rest time remaining
+
2 MIN REST
x 3 TOTAL SETS

REST 2 MIN

IN 2 MINUTES:
AIR ASSAULT (15 CAL M / 10 CAL W) + 10 BOX JUMP OVERS AFAP / rest time rem.
+
2 MIN REST
x 3 TOTAL SETS

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

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD:

3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
20 WALL BALL SHOTS

 

 
You guys!  We are ONE WEEK OUT from our first Friday Night Lights of the 2016 CrossFit Games Open!

Each week we will have a different theme AND sponsor for the 5 weeks of the Open. Here they are in order:

  • Week 1: THEME: CFHV 2016 Open shirt  SPONSOR: SFH
  • Week 2: THEME: Luau  SPONSOR: Progenex
  • Week 3: THEME: 80s  SPONSOR: Driven Nutrition
  • Week 4: THEME: Superhero  SPONSOR: RX Bars
  • Week 5: THEME: CFHV colors  SPONSOR: CFHV BBQ

I’ll get more into the details of each week as they come, but there you have it so you can start planning your outfits and make sure they’re on point!

As always, the FIRST and FINAL weeks of the Open we will have a DJ & a professional photographer!

Matt from SFH will be here this Monday at all of the afternoon classes to sample products from SFH.  They are the makers of the awesome fish oil we’ve always carried, as well as very clean proteins and pre-WODs.  Have any questions?  Not sure what fish oil is or what it does or why you need it?  He has the answers!

Regular schedule this weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: Kids Class
  • Saturday @ 10am: Oly Drills for Skills
  • Sunday @ 10am: Energizer

Friday’s Training:

CrossFit:

Pre-WOD Skill: EMOM 5 – INVERSION/ HSPU

PARTNER WOD: “BLACK AND BLUE TIMES TWO”

10 ROUNDS FOR TIME*
* PARTNERS ALTERNATE ROUNDS – SO TOTAL OF 5 ROUNDS EACH.

10 POWER CLEANS (135/95#)
10 BURPEES

Fusion (6:30pm):

AMRAP in 30 MINUTES***:

1 x ROPE CLIMB (Sub Descending Planks)
10 x BURPEES
20 x KB SWINGS
30 x DOUBLE UNDERS (Sub 60 Singles)

*** EVERY 3 MINUTES, STOP AND DO A 200 M RUN.

momWOD:

PARTNER WOD – “CHECKLIST” (30 MIN TIME CAP)

Partners must complete as much work on the list as possible in 30 Minutes (time cap).

May work at the same time, and cross off items as they are completed. May do the work in ANY order. Score is total points (deduct points for any items missed at time cap). Except for RUN/ROW/BIKE, all exercises are 1 Point per Rep.

4 x 400 M RUN (5 Points for each Run = 20 Points)
4 x 500 M ROW (5 Points for each Row = 20 Points)
4 x 20 CAL AIR ASSAULT (5 Points for each AA = 20 Points)

10 x ROPE CLIMBS (sub descending planks)

100 x WALL BALL SHOTS
100 x WALL BALL SIT UPS (OH, PASS TO PARTNER)

Today I would love to to just share a little message of pride.  The pride of our gym, the pride of our coaches, the pride that each of you should feel as individuals.

Just take a look at that picture and you can see why I love these 5 weeks.  That moment in the misery where your community reminds you to smile and enjoy the ride!

Our first Friday Night Lights of 2016 was an unbelievable and unforgettable night that was special in so many ways.

We had a lot of CF Open vets, and their effort was valiant and impressive to witness.  It’s so great to see the improvements that happen each year with no sign of slowing up.

We had a lot of you who were taking on the Open for their second or third time.  You learned a little more about yourself, maybe you can do a wider variety of movements this year, and some of you took the leap to the RX division from scaled last year.

One of the most exciting things to see each year is all the first timers.  I’m overwhelmed with how many of you were so brave to take up the challenge of the unknown.

Some of you have only been with us just a few months, and you had the faith to believe in the training, believe in the coaching, and most importantly…to believe in yourself.

We’re currently have 72 athletes that are registered with CFHV in the Open from every ability level, age, & division.  This year even our momWOD got in on the action, and our most senior competitor this year is 67!

…and our youngest?

Check out the video on Facebook from Saturday morning.  Our Kids class is doing a “kid’s scaled” version of every Open WOD this year!

It’s all about pushing boundaries, it’s all about inclusion, and it’s all about community!

SPECIAL shout out to those of you who did 16.1 outside on FNL.  CFHQ threw us a real doozy of a WOD from a logistical standpoint, and I can’t thank you enough for being understanding and accommodating of the situation.

Make sure that you get your scores submitted by today, Monday, February 29 by 5pm!!  If you submit a score late, it will not count.  No late submissions are accepted.  Go here: http://games.crossfit.com/

We will validate all scores by Wednesday, and once they are validated they will show up on your profile.

I can’t wait for FNL #2…hint: the theme is Luau.


Monday’s Training:

CrossFit:

A: Group Warmup

B: Technique & Development: Clean:
5 MIN – Drill Follow and Repeat:
Arch Angel Drops
Superman Pull + Hit
Superman Pull + Hit and Catch (via Arch Angel Drop)
From the Floor (Active Start)

Find your 1RM Power Clean OR HANG 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 EMOM 12 x 3 Clean or Hang Clean.

C: WOD: 3 RFT (12 MIN CAP):

20 T2B
400 M RUN

Fusion (6:30pm):

PARTNER WOD:

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “you go – i go” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “10”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

FOR TIME

momWOD:

Body Composition

3 SETS:
A1: Weighted Tempo Ring Rows (add plate if able to hold tempo) @40X2; 4-6 Reps;
A2: DB Push Press x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: AMRAP 10 MINUTES:

5 BURPEES
10 WALL BALL SHOTS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility


B: Strength, Technique & Development: Unilateral Leg Strength – Wk 1
3 SETS:
A1: Barbell Reverse Lunges from Deficit; 8 Reps each leg (alt); rest 30 Sec
A2: Single Leg Knee Tap Squat; 10-12 Reps each leg (alt); rest 60 sec

C: Conditioning – 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 JA: Group Warmup & Mobility – Per Coach
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT
3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: Sit Ups or V-Ups x 12-15 Reps; rest 60 Sec

C: WOD: TEAMS OF 2 – YOU GO / I GO TAG
Partner 1 completes entire set before Partner 2 goes. Set this up so start run goes between the rigs (approx. 25 ft). Complete AMRAP in 20 MINUTES

25 FT RUN
5 BURPEES
10 WALL BALL SHOTS
25 FT RUN