Thank You!

DIP PROGRESSIONS

 

Level 1:

Focus is on Horizontal pushing (the perfect plank push up) under control in perfect positioning. Scapular strength and core strength are even. Body moves as one piece through full range of pushing motion.

Test/ Mastery: 1 Unbroken Set of Perfect Bodyweight Push Ups (8-10 Controlled W / 18-20 Controlled M)

Pre-WOD Skill 5 MIN: EMOM 5  (2-3 / 4-5 reps) @  30X1 (may scale to roll ups if beginner)

 

 

Level 2:

Focus is on stability hold at top and bottom of rings and working on vertical pushing. Here we spend time drilling jumping negatives with stability holds at top and bottom of ring positions.

Test/ Mastery: Jumping Ring Dip Negs @ 4112 (4-6 reps / 8-10 reps) ; rest 90 sec x 4 sets

Pre-WOD Skill 5 MIN: EMOM 5 (2-3 Reps / 5-7 Reps) @ 4112

Level 3:

Focus is on perfect bodyweight Dips on Rings with external rotation stability hold at top.

Test/ Mastery: Perfect Bodyweight Ring Dips (W 5-7 Ring Dips w/ 10 sec hold on last) / (M 8-10 Dips w/ 15 sec hold on last) x 4 sets; 90 sec rest between sets

Pre-WOD Skill 5 MIN: EMOM ((1-2 / 2-4 w/ 5 sec hold on last rep)* Goal is as much external rotation on hold at top

 

Level 4:

Focus is on building strength in weighted dips and working kipping dips for assist on future MU work.

Test/ Mastery:

EMOM 5 (2-3 Weighted Ring Dips / 5-7 Weighted Ring Dips)+ 90 sec rest

+

1 SET AMRAP Unbroken Strict Bodyweight Ring Dips + 90 sec rest

+

1 SET AMRAP Unbroken Kipping Ring Dips

 

Pre-WOD Skill 5 MIN: EMOM (1-2 Weighted Ring Dips / 3-5 Weighted Ring Dips) + AMRAP Kip Dips

 

ADVANCED SKILL WORK – for Daily Pre-WOD Skill Work:

This complex is to be performed UNBROKEN – adding reps as earned.

1 SET AMRAP UB WEIGHTED STRICT MUSCLE UPS (WB held in feet) +

1 SET AMRAP UB STRICT MUSCLE UPS +

1 SET AMRAP UB KIP MUSCLE UPS +

1 SET AMRAP UP RING DIPS (top of last MU)

DIP PROGRESSIONS

 

Level 1:

Focus is on Horizontal pushing (the perfect plank push up) under control in perfect positioning. Scapular strength and core strength are even. Body moves as one piece through full range of pushing motion.

Test/ Mastery: 1 Unbroken Set of Perfect Bodyweight Push Ups (8-10 Controlled W / 18-20 Controlled M)

Pre-WOD Skill 5 MIN: EMOM 5  (2-3 / 4-5 reps) @  30X1 (may scale to roll ups if beginner)

 

 

Level 2:

Focus is on stability hold at top and bottom of rings and working on vertical pushing. Here we spend time drilling jumping negatives with stability holds at top and bottom of ring positions.

Test/ Mastery: Jumping Ring Dip Negs @ 4112 (4-6 reps / 8-10 reps) ; rest 90 sec x 4 sets

Pre-WOD Skill 5 MIN: EMOM 5 (2-3 Reps / 5-7 Reps) @ 4112

Level 3:

Focus is on perfect bodyweight Dips on Rings with external rotation stability hold at top.

Test/ Mastery: Perfect Bodyweight Ring Dips (W 5-7 Ring Dips w/ 10 sec hold on last) / (M 8-10 Dips w/ 15 sec hold on last) x 4 sets; 90 sec rest between sets

Pre-WOD Skill 5 MIN: EMOM ((1-2 / 2-4 w/ 5 sec hold on last rep)* Goal is as much external rotation on hold at top

 

Level 4:

Focus is on building strength in weighted dips and working kipping dips for assist on future MU work.

Test/ Mastery:

EMOM 5 (2-3 Weighted Ring Dips / 5-7 Weighted Ring Dips)+ 90 sec rest

+

1 SET AMRAP Unbroken Strict Bodyweight Ring Dips + 90 sec rest

+

1 SET AMRAP Unbroken Kipping Ring Dips

 

Pre-WOD Skill 5 MIN: EMOM (1-2 Weighted Ring Dips / 3-5 Weighted Ring Dips) + AMRAP Kip Dips

 

ADVANCED SKILL WORK – for Daily Pre-WOD Skill Work:

This complex is to be performed UNBROKEN – adding reps as earned.

1 SET AMRAP UB WEIGHTED STRICT MUSCLE UPS (WB held in feet) +

1 SET AMRAP UB STRICT MUSCLE UPS +

1 SET AMRAP UB KIP MUSCLE UPS +

1 SET AMRAP UP RING DIPS (top of last MU)

 

Here at CFHV we’re always trying to mix it up and find new and exciting ways for you all to train.

Sometimes you gotta think outside the box, and sometimes you have to seek some higher education.

Coach Jose is one of the OG Coaches here at HV, and he has really been stepping up his education game for sometime.  Not just in CrossFit, Olympic Weightlifting, and Strongman…but he’s also a recent college graduate!

Now we all get to reap the benefits of that great knowledge as we introduce an ALL NEW class to CFHV for the first time in our history…and we’re calling it strongWOD!

We’re giving our Olympic Drills for Skills class on Saturdays a break for now (don’t worry, it’ll be back!), and in it’s place at 10am after the Shred Sesh will be our strongWOD class.

This class will implement things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

If you have an Unlimited or any other regular CrossFit membership, this class is already included and absolutely FREE!

Only have a Fitness/Fusion, momWOD, or Open Gym membership and want to get in on the fun?  No Problem!  You can add a class at the kiosk when you sign-in!

Guess what though?  We know you’re all going to love it so much, the first one is on us!  Come check it out THIS Saturday @10am!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development:

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: ALT. STATION ROTATION (4 x 4 SETS = 16 MINUTES)

Station 1: Assault Bike (8-10 CAL)
Station 2: Box Jumps / Step Ups Max Reps
Station 3: Low Ring Front Plank Hold (30 sec accumulate); rest 30
Station 4: Toes To Bar (Scale as needed)

Fusion (6:30pm):

38 MIN PROGRAM – 3 STATIONS

2 SETS (12 MIN):
3 MIN ROW
2 MIN KB SWINGS
1 MIN SIT UPS

REST 1 MIN

2 SETS (12 MIN):
3 MIN BIKE
2 MIN WALL BALL SHOTS
1 MIN BURPEES

REST 1 MIN

2 SETS (12 MIN):
3 MIN JUMP ROPE
2 MIN BOX JUMPS / STEP UPS
1 MIN SLAM BALLS

momWOD:

Strength, Technique & Development: Deadlift

A: Warmup Sets @ 50%: 2 Reps E15SEC x 8 SETS

B: Work Sets: Building up in weight, complete 5 sets of 5 Reps DL.

WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

MIN 1: Slam Balls
MIN 2: Burpees
MIN 3: Sit Ups
MIN 4: Double Unders / Jump Rope


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression – WEEK 1 – DIPS – 10 MINUTES

C: SKILL – TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

5 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

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

In teams of 3, share equipment and complete the following cycle of movements – adding weight each set if possible. Rotate stations every 90 Seconds for a total of 5 rounds. (One round takes 4.5 minutes, there are 5 rounds, so this will take 22.5 minutes)

ALT STATIONS EVERY 90 SECONDS (Reps go down each set, weight goes up):

A1: Deadlift (10,8,6,4,2)
A2: KB Goblet Squat (25, 20, 15, 10, 5)
A3: Bench Press (10,8,6,4,2)

WOD: 10 MIN AMRAP

DOUBLE UNDERS / SINGLE JUMPS – complete amrap in 10 MInutes, but EMOM you must stop and do 2 burpees.

DIP PROGRESSIONS

 

Level 1:

Focus is on Horizontal pushing (the perfect plank push up) under control in perfect positioning. Scapular strength and core strength are even. Body moves as one piece through full range of pushing motion.

Test/ Mastery: 1 Unbroken Set of Perfect Bodyweight Push Ups (8-10 Controlled W / 18-20 Controlled M)

Pre-WOD Skill 5 MIN: EMOM 5  (2-3 / 4-5 reps) @  30X1 (may scale to roll ups if beginner)

 

 

Level 2:

Focus is on stability hold at top and bottom of rings and working on vertical pushing. Here we spend time drilling jumping negatives with stability holds at top and bottom of ring positions.

Test/ Mastery: Jumping Ring Dip Negs @ 4112 (4-6 reps / 8-10 reps) ; rest 90 sec x 4 sets

Pre-WOD Skill 5 MIN: EMOM 5 (2-3 Reps / 5-7 Reps) @ 4112

Level 3:

Focus is on perfect bodyweight Dips on Rings with external rotation stability hold at top.

Test/ Mastery: Perfect Bodyweight Ring Dips (W 5-7 Ring Dips w/ 10 sec hold on last) / (M 8-10 Dips w/ 15 sec hold on last) x 4 sets; 90 sec rest between sets

Pre-WOD Skill 5 MIN: EMOM ((1-2 / 2-4 w/ 5 sec hold on last rep)* Goal is as much external rotation on hold at top

 

Level 4:

Focus is on building strength in weighted dips and working kipping dips for assist on future MU work.

Test/ Mastery:

EMOM 5 (2-3 Weighted Ring Dips / 5-7 Weighted Ring Dips)+ 90 sec rest

+

1 SET AMRAP Unbroken Strict Bodyweight Ring Dips + 90 sec rest

+

1 SET AMRAP Unbroken Kipping Ring Dips

 

Pre-WOD Skill 5 MIN: EMOM (1-2 Weighted Ring Dips / 3-5 Weighted Ring Dips) + AMRAP Kip Dips

 

ADVANCED SKILL WORK – for Daily Pre-WOD Skill Work:

This complex is to be performed UNBROKEN – adding reps as earned.

1 SET AMRAP UB WEIGHTED STRICT MUSCLE UPS (WB held in feet) +

1 SET AMRAP UB STRICT MUSCLE UPS +

1 SET AMRAP UB KIP MUSCLE UPS +

1 SET AMRAP UP RING DIPS (top of last MU)

 

Here at CFHV we’re always trying to mix it up and find new and exciting ways for you all to train.

Sometimes you gotta think outside the box, and sometimes you have to seek some higher education.

Coach Jose is one of the OG Coaches here at HV, and he has really been stepping up his education game for sometime.  Not just in CrossFit, Olympic Weightlifting, and Strongman…but he’s also a recent college graduate!

Now we all get to reap the benefits of that great knowledge as we introduce an ALL NEW class to CFHV for the first time in our history…and we’re calling it strongWOD!

We’re giving our Olympic Drills for Skills class on Saturdays a break for now (don’t worry, it’ll be back!), and in it’s place at 10am after the Shred Sesh will be our strongWOD class.

This class will implement things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

If you have an Unlimited or any other regular CrossFit membership, this class is already included and absolutely FREE!

Only have a Fitness/Fusion, momWOD, or Open Gym membership and want to get in on the fun?  No Problem!  You can add a class at the kiosk when you sign-in!

Guess what though?  We know you’re all going to love it so much, the first one is on us!  Come check it out THIS Saturday @10am!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development:

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: ALT. STATION ROTATION (4 x 4 SETS = 16 MINUTES)

Station 1: Assault Bike (8-10 CAL)
Station 2: Box Jumps / Step Ups Max Reps
Station 3: Low Ring Front Plank Hold (30 sec accumulate); rest 30
Station 4: Toes To Bar (Scale as needed)

Fusion (6:30pm):

38 MIN PROGRAM – 3 STATIONS

2 SETS (12 MIN):
3 MIN ROW
2 MIN KB SWINGS
1 MIN SIT UPS

REST 1 MIN

2 SETS (12 MIN):
3 MIN BIKE
2 MIN WALL BALL SHOTS
1 MIN BURPEES

REST 1 MIN

2 SETS (12 MIN):
3 MIN JUMP ROPE
2 MIN BOX JUMPS / STEP UPS
1 MIN SLAM BALLS

momWOD:

Strength, Technique & Development: Deadlift

A: Warmup Sets @ 50%: 2 Reps E15SEC x 8 SETS

B: Work Sets: Building up in weight, complete 5 sets of 5 Reps DL.

WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

MIN 1: Slam Balls
MIN 2: Burpees
MIN 3: Sit Ups
MIN 4: Double Unders / Jump Rope


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression – WEEK 1 – DIPS – 10 MINUTES

C: SKILL – TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

5 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

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

In teams of 3, share equipment and complete the following cycle of movements – adding weight each set if possible. Rotate stations every 90 Seconds for a total of 5 rounds. (One round takes 4.5 minutes, there are 5 rounds, so this will take 22.5 minutes)

ALT STATIONS EVERY 90 SECONDS (Reps go down each set, weight goes up):

A1: Deadlift (10,8,6,4,2)
A2: KB Goblet Squat (25, 20, 15, 10, 5)
A3: Bench Press (10,8,6,4,2)

WOD: 10 MIN AMRAP

DOUBLE UNDERS / SINGLE JUMPS – complete amrap in 10 MInutes, but EMOM you must stop and do 2 burpees.
Today is just a message to say THANK YOU for making our Murph shirts the best selling apparel item we’ve EVER had!

I sure hope this is a sign of things to come for attendance on the big day!  No doubt it’s always our biggest event of the year, and we love to celebrate with all of you.

It’s just 2 weeks from today on Memorial Day, Monday May 30.

It’s totally FREE, you don’t have to sign-up or anything either.  Just show up and be ready to have FUN!

Friends and family are all welcome to come and participate, or just cheer you on and watch.

Events will be early enough in the day that we’ll be done in time for you to move on to other things you have planned, or…

stay and hang out with CFHV!

We have a huge annual BBQ afterward.  Food, drinks, and of course…our Annual “Feats of Strength”!

We’ll have all the details next week.

Keep and eye out for the blog on this Wednesday, where we have not one, but TWO big announcements about some exciting things about to happen at the gym for the Summer!

One is the return of something that was really popular, the other is something totally brand new that we’ve never done.  Stay tuned!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: 5 MIN SKILL WORK – HSPU/ INVERSION PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 3

EMOM x 10 MINUTES- 3 SNATCHES (not touch and go, do proper set up).

WOD: 15 MIN CAP:

1 MILE RUN + AMRAP “CINDY”* in time remaining

* Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats (1 round)

Fusion (6:30pm):

Station 1: 3 ROUNDS (6 Minutes)
1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes)
1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW/ MAX COMP. HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes)
1 MIN AIR ASSAULT BIKE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes)
1 MIN WALL BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes)
1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes)
1 MIN SLAM BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

momWOD:

Body Composition – UB PUSHING

3 SETS:
A1: DB Standing Strict Press @ 40X2; 6 reps; rest 20 sec
A2: DB Push Press x 12 UNBROKEN REPS: rest 20 sec
A3: DB Bench Press @ 40X2; 6 reps; rest 20 sec
A4: Perfect Push Ups / Roll Ups x 12 UNBROKEN REPS: rest 60 sec

WOD: 3 ROUNDS FOR TIME

500 M ROW
15 DB THRUSTERS
30 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill Work – EMOM 5 HSPU / Inversions

C: Strength, Technique & Development: LEG COMPLEX

3 SETS:
A1: Back Squat x 6 Reps (Heaviest); rest 30 sec – strip weight by 40-50 % (eg. #135)
A2: Back Squat x 12 Reps (@40-50% of B1 – eg. #65); rest 30 sec
A3: Wall Ball Shots x 24 Reps (#20/14); rest 2 minutes

WOD: DOUBLE DT – PARTNER WOD

10 ROUNDS (YOU GO, I GO – Each completes 5 rounds total)

12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH PRESS

Rx – 155/105#- scale as needed / DB’s for beginners

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

Group Warmup & Mobility 

Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

Complete 8 cycles of this complex – unbroken:
DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD

x 3 TOTAL SETS – going up in weight if possible

WOD: AMRAP 12 MINUTES

5 BURPEES
10 WALL BALL SHOTS
15 DOUBLE UNDERS (30 Singles)