House of the Rising Squat

Not to worry!  These things naturally run in cycles, and strongWOD’s cycle is winding down.

We have 3 more strongWOD Saturday classes in this cycle.  We will finish out August with our regularly scheduled 10am Saturday class.

Starting on Saturday, September 3, our popular Olympic Drills for Skills class returns with Coach House & Coach Felix.

This is the class where you have a longer format to perfect your Olympic Weightlifting.  This is comprised of 3 lifts:  the clean, the jerk, & the snatch.

Each week we will deconstruct these lifts into smaller components and refine our movement and technique to dial in for maximum efficiency and safety.

This is incredibly important and a great opportunity, as we don’t always have the time in regular class to focus on these complex movements!

Oly class will run for 8 weeks only!  So don’t miss out!

BEACH DAY is coming Sunday, August 28 @ 11am.  The location is Zuma Beach.  Check out our Facebook event page here: https://www.facebook.com/events/1757109834548014/ and make sure you RSVP!

What an awesome way to end the Summer!

…and how shall we kick off the Fall?  An ALL-NEW CLASS: spinWOD!

spinWOD will be every Tuesday & Thursday @ 9:30am.  This class will focus on the cycling craze that is all the rage right now.  This Assault bike class is sure to be an excellent addition to your training and a natural extension of our schedule.

Best part is…first 2 weeks are FREE for ALL members to try out!


Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BEMCH PRESS 5×5
(slightly heavier than last week)

B) PARTNER WOD – TEAMS OF 2:

ON A COUNTDOWN CLOCK OF 25 MINUTES…

2000 M ROW (shared, 1 person at a time – trading off every 500 M)
+
AMRAP IN TIME REMAINING:
* All movement sets (except for runs) must be shared work – one person working at a time, dividing work in sets of 5 reps.
**Runs must be performed by BOTH partners at same time.

50 BURPEES*
200 M RUN**
50 BOX JUMPS
200 M RUN
50 PULL UPS
200 M RUN
50 SIT UPS
200 M RUN

Fusion:

100 SINGLE JUMPS (or JUMPING JAX or 50 DUBS)
50 WALL BALLS
50 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

80 SINGLE JUMPS (or JJ or 40 DUBS)
40 WALL BALLS
40 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

60 SINGLE JUMPS (or JJ or 30 DUBS)
30 WALL BALLS
30 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

40 SINGLE JUMPS (or JJ or 20 DUBS)
20 WALL BALLS
20 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

20 SINGLE JUMPS (or JJ or 10 DUBS)
10 WALL BALLS
10 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

momWOD:

A. Group Warmup & Mobility:

B. AMRAP 30 MINUTES:

400 M RUN

21 KB SWINGS

12 PULL UPS / RING ROWS
+
1 MIN REST
+

500 M ROW

25 THRUSTERS (May use empty barbell or DB’s – light)

15 PUSH UP / ROLL UPS
+
2 MIN REST

 
Not to worry!  These things naturally run in cycles, and strongWOD’s cycle is winding down.

We have 3 more strongWOD Saturday classes in this cycle.  We will finish out August with our regularly scheduled 10am Saturday class.

Starting on Saturday, September 3, our popular Olympic Drills for Skills class returns with Coach House & Coach Felix.

This is the class where you have a longer format to perfect your Olympic Weightlifting.  This is comprised of 3 lifts:  the clean, the jerk, & the snatch.

Each week we will deconstruct these lifts into smaller components and refine our movement and technique to dial in for maximum efficiency and safety.

This is incredibly important and a great opportunity, as we don’t always have the time in regular class to focus on these complex movements!

Oly class will run for 8 weeks only!  So don’t miss out!

BEACH DAY is coming Sunday, August 28 @ 11am.  The location is Zuma Beach.  Check out our Facebook event page here: https://www.facebook.com/events/1757109834548014/ and make sure you RSVP!

What an awesome way to end the Summer!

…and how shall we kick off the Fall?  An ALL-NEW CLASS: spinWOD!

spinWOD will be every Tuesday & Thursday @ 9:30am.  This class will focus on the cycling craze that is all the rage right now.  This Assault bike class is sure to be an excellent addition to your training and a natural extension of our schedule.

Best part is…first 2 weeks are FREE for ALL members to try out!


Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BEMCH PRESS 5×5
(slightly heavier than last week)

B) PARTNER WOD – TEAMS OF 2:

ON A COUNTDOWN CLOCK OF 25 MINUTES…

2000 M ROW (shared, 1 person at a time – trading off every 500 M)
+
AMRAP IN TIME REMAINING:
* All movement sets (except for runs) must be shared work – one person working at a time, dividing work in sets of 5 reps.
**Runs must be performed by BOTH partners at same time.

50 BURPEES*
200 M RUN**
50 BOX JUMPS
200 M RUN
50 PULL UPS
200 M RUN
50 SIT UPS
200 M RUN

Fusion:

100 SINGLE JUMPS (or JUMPING JAX or 50 DUBS)
50 WALL BALLS
50 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

80 SINGLE JUMPS (or JJ or 40 DUBS)
40 WALL BALLS
40 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

60 SINGLE JUMPS (or JJ or 30 DUBS)
30 WALL BALLS
30 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

40 SINGLE JUMPS (or JJ or 20 DUBS)
20 WALL BALLS
20 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

20 SINGLE JUMPS (or JJ or 10 DUBS)
10 WALL BALLS
10 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

momWOD:

A. Group Warmup & Mobility:

B. AMRAP 30 MINUTES:

400 M RUN

21 KB SWINGS

12 PULL UPS / RING ROWS
+
1 MIN REST
+

500 M ROW

25 THRUSTERS (May use empty barbell or DB’s – light)

15 PUSH UP / ROLL UPS
+
2 MIN REST

 
It’s Wednesday, and that means guest blog!  Today we have Coach Dizzle with some great insights into staying focused with ever-changing priorities.  Read on!

I’ve been CrossFitting for a long time- way before most people even heard of it. I was thinking back over the years trying to draw on some of my experiences and what would be valuable to share.

I think one of the most valuable lessons is that fitness is a lifetime goal.

When I started CrossFit, it was so amazing to constantly be hitting new PR’s and making serious gains. I had plenty of time to do goat work- come early and stay late.

After a lot of hard work, I was able to do pull ups, push ups and I finally got my first bar and ring muscle up… and then I found out I was pregnant… now what??

Well at this point training has to change. This can be a hard concept, especially when the goal has been to constantly improve.

It isn’t about setting PR’s. It isn’t about comparing myself to anyone else. It isn’t about pushing myself to those limits. It’s about my overall health and the health of the baby.

I only mention this because it happens to all of us at some point- our training and our mentality has to change.

Whether it’s pregnancy, injury, or just other commitments, there are days when you might need to scale and go lighter. We can’t always push ourselves to the limit every day. We aren’t going to always PR on PR day and that’s ok.

I no longer have time to come early and stay late. Most of the time I’m running in with my kids right as class starts. So no matter where you are at in your CrossFit career, just know that this is really a lifetime goal- the goal to be healthy and fit not just for today, but for the future.

I still encourage everyone to push themselves and work hard but also realize that some days you can just chill and feel good about the fact that you made the effort to just show up!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Four sets:
A1) 8-10 Each Arm Single-Arm Dumbbell Press @ 21X1; rest 45 seconds
A2) 12 DB Chinese Rows @ 21X1; rest 45 seconds
A3) 15 Bent-Over Rear Delt Flys
*must be UB

B) WOD: 18 MIN ALT EMOM:

Minute 1: 8-10 Alternating Reverse Lunges (185/125# – back rack)
Minute 2: 8-10 Supinated-Grip Strict Chin-Up
Minute 3: 20/15 Cal Row

most will need to do:

Minute 1: 8-10 Alternating Reverse Lunges (155/105# – back rack)
Minute 2: 30 second Supinated-Grip Strict Chin-Ups
Minute 3: 15/10 Calorie Row

 

Fusion:

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

* DB BURPEES =
DB PUSH UP TO STAND UP – no JUMP

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


Thursday’s Training:

CrossFit:

A) 16 MIN E2MOM:

CLEAN x 1.1
*rest 10 seconds between reps
*build from 80%

B) WOD: 10 MIN AMRAP:
3,6,9,12,15, etc…
POWER SNATCH (75/55#)
PLANK BURPEES

C) 4 MIN MAX DISTANCE:

BACKWARD STRADDLE SCOOT

Fitness:

A) Strength, Technique, & Development:

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

B) 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
Not to worry!  These things naturally run in cycles, and strongWOD’s cycle is winding down.

We have 3 more strongWOD Saturday classes in this cycle.  We will finish out August with our regularly scheduled 10am Saturday class.

Starting on Saturday, September 3, our popular Olympic Drills for Skills class returns with Coach House & Coach Felix.

This is the class where you have a longer format to perfect your Olympic Weightlifting.  This is comprised of 3 lifts:  the clean, the jerk, & the snatch.

Each week we will deconstruct these lifts into smaller components and refine our movement and technique to dial in for maximum efficiency and safety.

This is incredibly important and a great opportunity, as we don’t always have the time in regular class to focus on these complex movements!

Oly class will run for 8 weeks only!  So don’t miss out!

BEACH DAY is coming Sunday, August 28 @ 11am.  The location is Zuma Beach.  Check out our Facebook event page here: https://www.facebook.com/events/1757109834548014/ and make sure you RSVP!

What an awesome way to end the Summer!

…and how shall we kick off the Fall?  An ALL-NEW CLASS: spinWOD!

spinWOD will be every Tuesday & Thursday @ 9:30am.  This class will focus on the cycling craze that is all the rage right now.  This Assault bike class is sure to be an excellent addition to your training and a natural extension of our schedule.

Best part is…first 2 weeks are FREE for ALL members to try out!


Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BEMCH PRESS 5×5
(slightly heavier than last week)

B) PARTNER WOD – TEAMS OF 2:

ON A COUNTDOWN CLOCK OF 25 MINUTES…

2000 M ROW (shared, 1 person at a time – trading off every 500 M)
+
AMRAP IN TIME REMAINING:
* All movement sets (except for runs) must be shared work – one person working at a time, dividing work in sets of 5 reps.
**Runs must be performed by BOTH partners at same time.

50 BURPEES*
200 M RUN**
50 BOX JUMPS
200 M RUN
50 PULL UPS
200 M RUN
50 SIT UPS
200 M RUN

Fusion:

100 SINGLE JUMPS (or JUMPING JAX or 50 DUBS)
50 WALL BALLS
50 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

80 SINGLE JUMPS (or JJ or 40 DUBS)
40 WALL BALLS
40 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

60 SINGLE JUMPS (or JJ or 30 DUBS)
30 WALL BALLS
30 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

40 SINGLE JUMPS (or JJ or 20 DUBS)
20 WALL BALLS
20 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

20 SINGLE JUMPS (or JJ or 10 DUBS)
10 WALL BALLS
10 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

momWOD:

A. Group Warmup & Mobility:

B. AMRAP 30 MINUTES:

400 M RUN

21 KB SWINGS

12 PULL UPS / RING ROWS
+
1 MIN REST
+

500 M ROW

25 THRUSTERS (May use empty barbell or DB’s – light)

15 PUSH UP / ROLL UPS
+
2 MIN REST

 
It’s Wednesday, and that means guest blog!  Today we have Coach Dizzle with some great insights into staying focused with ever-changing priorities.  Read on!

I’ve been CrossFitting for a long time- way before most people even heard of it. I was thinking back over the years trying to draw on some of my experiences and what would be valuable to share.

I think one of the most valuable lessons is that fitness is a lifetime goal.

When I started CrossFit, it was so amazing to constantly be hitting new PR’s and making serious gains. I had plenty of time to do goat work- come early and stay late.

After a lot of hard work, I was able to do pull ups, push ups and I finally got my first bar and ring muscle up… and then I found out I was pregnant… now what??

Well at this point training has to change. This can be a hard concept, especially when the goal has been to constantly improve.

It isn’t about setting PR’s. It isn’t about comparing myself to anyone else. It isn’t about pushing myself to those limits. It’s about my overall health and the health of the baby.

I only mention this because it happens to all of us at some point- our training and our mentality has to change.

Whether it’s pregnancy, injury, or just other commitments, there are days when you might need to scale and go lighter. We can’t always push ourselves to the limit every day. We aren’t going to always PR on PR day and that’s ok.

I no longer have time to come early and stay late. Most of the time I’m running in with my kids right as class starts. So no matter where you are at in your CrossFit career, just know that this is really a lifetime goal- the goal to be healthy and fit not just for today, but for the future.

I still encourage everyone to push themselves and work hard but also realize that some days you can just chill and feel good about the fact that you made the effort to just show up!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Four sets:
A1) 8-10 Each Arm Single-Arm Dumbbell Press @ 21X1; rest 45 seconds
A2) 12 DB Chinese Rows @ 21X1; rest 45 seconds
A3) 15 Bent-Over Rear Delt Flys
*must be UB

B) WOD: 18 MIN ALT EMOM:

Minute 1: 8-10 Alternating Reverse Lunges (185/125# – back rack)
Minute 2: 8-10 Supinated-Grip Strict Chin-Up
Minute 3: 20/15 Cal Row

most will need to do:

Minute 1: 8-10 Alternating Reverse Lunges (155/105# – back rack)
Minute 2: 30 second Supinated-Grip Strict Chin-Ups
Minute 3: 15/10 Calorie Row

 

Fusion:

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

* DB BURPEES =
DB PUSH UP TO STAND UP – no JUMP

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


Thursday’s Training:

CrossFit:

A) 16 MIN E2MOM:

CLEAN x 1.1
*rest 10 seconds between reps
*build from 80%

B) WOD: 10 MIN AMRAP:
3,6,9,12,15, etc…
POWER SNATCH (75/55#)
PLANK BURPEES

C) 4 MIN MAX DISTANCE:

BACKWARD STRADDLE SCOOT

Fitness:

A) Strength, Technique, & Development:

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

B) 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
 

Continuing our series of highlighting the Coaches of CFHV and their volcanoes of knowledge, today we hear from a mountain of a man (just look at his hams!)

He didn’t just get a 500# back squat from strength alone…I mean, sure…it helped.  This dude has done his homework (literally) and is ready to pass that knowledge along to you all.

Hi Everybody, House here.

Since our new programming has kicked off, you probably noticed that we like to squat…and squat heavy. Great news! This is a surefire way to make strength gains!

When we get back to other lifts, you will start seeing your cleans, snatches, deadlifts, and more become easier. But strength takes time, which is why this cycle of our training will be a bit longer than past cycles.

So since we will be squatting a bunch more, here are some articles for you to think about:

This first link is to a poster of some points of performance to consider when back squatting. I counted 15 points of performance.

Can you think of that many before clicking on the link? I bet there are some that you hear more often (a few that you hear us coaches harping on about) and a couple you don’t think about because you already do them flawlessly.

http://www.artofmanliness.com/2012/10/04/know-your-lifts-the-back-squat/

The next two links are a bit more in depth about certain aspects of the squat. A bit more of reading, so if you like to dive deep into a subject, here’s a place to start.

If you want the “tldr” (too long didn’t read) of these 2 articles: everyone’s squat is different.
https://www.t-nation.com/training/7-squat-dilemmas-solved

and
https://www.t-nation.com/training/6-truths-about-squats

As coaches, we give you the starting point of how to do a squat. But over time, between you figuring it out and the coaches giving cues on the important parts, your squat slowly changes to be more suited to you.

That can be a wider/narrower stance, change in torso angle, change in angle of your toes, knees out, etc… and with the amount we will be doing for the rest of this cycle, you will have plenty of opportunity to fix and refine your squat.

Ultimately we want you safe first, healthy second, and strong third, and when you take care of your technique and form all three of those go hand in hand.

So Happy Squatting!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DB Split Squat X 3 SETS:
8 reps each leg @ 3010

B) WOD: 18 MIN CAP:

5 bear complex (135/95#)
600m run
5 bear complex
400m run
5 bear complex
200m run

Fusion:

Tabata Style (:20 ON / :10 OFF) – rotation of movements = 36 MIN PROGRAM:

WORK THROUGH THIS PROGRAM TWO (2) TIMES!

0:00 – 8:00
BLOCK 1: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Alt. Lunges
:20/:10 Jump Rope + :20/:10 Air Squats
:20/:10 Jump Rope + :20/:10 Mountain Climbers
:20/:10 Jump Rope + :20/:10 Burpees

8:00-9:00
REST 1 MIN

9:00-17:00
BLOCK 2: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Push Ups
:20/:10 Jump Rope + :20/:10 Push Ups

17:00-18:00
REST 1 MIN

18:00-36:00
2nd time through!

momWOD:

Strength, Technique, & Conditioning:
Front Squat & Thruster

A) EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

WOD: 4 SETS

2 MIN ROW/1 MIN WALL BALL

REST 1 MINUTE

CASH OUT: 100 SIT UPS


Thursday’s Training:

CrossFit:

Strength, Technique, & Development:

10 MIN EMOM:

2 STRICT PULL-UPS
2 DIPS

WOD:

30-20-10-5
WALL BALL
T2B
*20m lunge walk at the end of each round (53/35# per hand)

Fitness:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)* May balance toes on box in front so hollow body position held
A3: Side Plank Arch Ups x 10 Reps each side; rest 30 Sec

B: Conditioning – ALT. EMOM 20 (5 SETS):

MIN 1: AIR ASSAULT BIKE
MIN 2: BOX STEP UPS
MIN 3: KB SWINGS
MIN 4: BURPEES