Housekeeping

I love this photo of Diana from 16.5.  The composition is amazing (thanks CVL). The look of determination on her face tells a story about that moment in time.

The setting sun is bursting from the background in a white hot array that beckons us all to it.

That sunburst is a good reminder to heed it’s call and go beyond the roll-up door at the gym.

I’ve really been enjoying the running we’ve been doing on Thursdays.  It’s so nice to get out of the gym, sweat a little, breathe in the air, and take our fitness into the world.

CrossFit should be training for life!  Our skills are to make us functional outside of the gym, and to be used to complement our other activities.

Murph is coming, summer is coming, and hopefully that means more time outdoors enjoying the sun and beautiful California weather.

Don’t forget!  If you need help getting “Summer body ready”, we have our Nutrition Challenge starting on Sunday!

Sign-up in the lobby before then so we can get you all the necessary details, and don’t forget that test-in baseline will be THIS Saturday at noon, and the Challenge itself kicks off Sunday, May 1st!

In the meantime…

Let’s not get so caught up on what we can do inside the gym, that we forget there is a world outside of it!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: LEG VOLUME:

3 SETS:
A1: Front Squat 8-10 Reps; rest 30 Sec
A2: Wall Ball x 20 UB Reps; rest 60 sec
A3: Barbell Reverse Lunges 8-10 Reps (do 8 on Right, then 8 on left); rest 30 Sec
A4: Barbell Glute Bridges or Hip Thrusts 8-10 Reps (will use same BB for all sets); rest 60

WOD: ALT EMOM 15 (3 STATIONS):

MIN 1: 40 SEC DOUBLE UNDERS / 20 SEC REST
MIN 2: 40 SEC BURPEE BOX JUMPS / 20 SEC REST
MIN 3: 40 SEC KB SWINGS / 20 SEC REST

Fusion (6:30pm):

Group Warmup & Mobility

ALT EMOM 16:

MIN 1: 8 CAL / 10 CAL AIR ASSAULT
MIN 2: 8 x 10 M SHUTTLE RUN
MIN 3: 8 x BOX JUMPS
MIN 4: 8 x SIT UPS

REST 2 MINUTES

ALT EMOM 16:

MIN 1: 10 CAL / 15 CAL ROW
MIN 2: 20-30 DUBS
MIN 3: BURPEES
MIN 4: SIT UPS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: ALT EMOM 15 (5 SETS)

MIN 1: AIR ASSAULT – 8 CALS
MIN 2: BURPEES
MIN 3: KB SWINGS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Flat Bench Stripping – RE-VISIT

We are revisiting this complex one more time, now that expectations are set. Complete one set
A: Flat Bench Press – Stripping Drop Sets

Set 1: – chose a weight you’d fail at 4-6 reps. (Example #95)
Set 2: – strip weight by 10lbs: 8-10 reps (Eg. 85)
Set 3: – strip weight by 10lbs 10-12 reps (Eg. 75)
Set 4: – strip weight by 10lbs 12-15 reps (Eg. 65)
Set 5: – strip weight by 20lbs 15-20 reps (Eg. 45)

Rules: 1st set should be heaviest. No rest in between drops. Men may drop by #10-20 each set, women may want to do #5. Ensure training partner strips weights for you.
+
B: Hanging Bent Knee to L Sits x 20 Reps; rest in rotation

WOD: 20 MIN AMRAP:

400 M RUN
30 DB SNATCH (ALT ARMS, 15 EACH)
15 PULL UPS (May sub 5 MUSCLE UPS)

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

Group Warmup & Mobility

Strength, Technique & Development: German Volume Bench Press

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: AMRAP 12 MIN:

6 RING ROWS or PULL UPS
8 DB PUSH PRESS
12 BOX JUMPS / STEP UPS
I love this photo of Diana from 16.5.  The composition is amazing (thanks CVL). The look of determination on her face tells a story about that moment in time.

The setting sun is bursting from the background in a white hot array that beckons us all to it.

That sunburst is a good reminder to heed it’s call and go beyond the roll-up door at the gym.

I’ve really been enjoying the running we’ve been doing on Thursdays.  It’s so nice to get out of the gym, sweat a little, breathe in the air, and take our fitness into the world.

CrossFit should be training for life!  Our skills are to make us functional outside of the gym, and to be used to complement our other activities.

Murph is coming, summer is coming, and hopefully that means more time outdoors enjoying the sun and beautiful California weather.

Don’t forget!  If you need help getting “Summer body ready”, we have our Nutrition Challenge starting on Sunday!

Sign-up in the lobby before then so we can get you all the necessary details, and don’t forget that test-in baseline will be THIS Saturday at noon, and the Challenge itself kicks off Sunday, May 1st!

In the meantime…

Let’s not get so caught up on what we can do inside the gym, that we forget there is a world outside of it!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: LEG VOLUME:

3 SETS:
A1: Front Squat 8-10 Reps; rest 30 Sec
A2: Wall Ball x 20 UB Reps; rest 60 sec
A3: Barbell Reverse Lunges 8-10 Reps (do 8 on Right, then 8 on left); rest 30 Sec
A4: Barbell Glute Bridges or Hip Thrusts 8-10 Reps (will use same BB for all sets); rest 60

WOD: ALT EMOM 15 (3 STATIONS):

MIN 1: 40 SEC DOUBLE UNDERS / 20 SEC REST
MIN 2: 40 SEC BURPEE BOX JUMPS / 20 SEC REST
MIN 3: 40 SEC KB SWINGS / 20 SEC REST

Fusion (6:30pm):

Group Warmup & Mobility

ALT EMOM 16:

MIN 1: 8 CAL / 10 CAL AIR ASSAULT
MIN 2: 8 x 10 M SHUTTLE RUN
MIN 3: 8 x BOX JUMPS
MIN 4: 8 x SIT UPS

REST 2 MINUTES

ALT EMOM 16:

MIN 1: 10 CAL / 15 CAL ROW
MIN 2: 20-30 DUBS
MIN 3: BURPEES
MIN 4: SIT UPS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: ALT EMOM 15 (5 SETS)

MIN 1: AIR ASSAULT – 8 CALS
MIN 2: BURPEES
MIN 3: KB SWINGS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Flat Bench Stripping – RE-VISIT

We are revisiting this complex one more time, now that expectations are set. Complete one set
A: Flat Bench Press – Stripping Drop Sets

Set 1: – chose a weight you’d fail at 4-6 reps. (Example #95)
Set 2: – strip weight by 10lbs: 8-10 reps (Eg. 85)
Set 3: – strip weight by 10lbs 10-12 reps (Eg. 75)
Set 4: – strip weight by 10lbs 12-15 reps (Eg. 65)
Set 5: – strip weight by 20lbs 15-20 reps (Eg. 45)

Rules: 1st set should be heaviest. No rest in between drops. Men may drop by #10-20 each set, women may want to do #5. Ensure training partner strips weights for you.
+
B: Hanging Bent Knee to L Sits x 20 Reps; rest in rotation

WOD: 20 MIN AMRAP:

400 M RUN
30 DB SNATCH (ALT ARMS, 15 EACH)
15 PULL UPS (May sub 5 MUSCLE UPS)

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

Group Warmup & Mobility

Strength, Technique & Development: German Volume Bench Press

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: AMRAP 12 MIN:

6 RING ROWS or PULL UPS
8 DB PUSH PRESS
12 BOX JUMPS / STEP UPS
A couple of quick housekeeping items this Monday!

  • Sunday, August 28 @ 11am: CFHV Beach Day at Zuma Beach!
  • Saturday, August 27 @ 10am: FINAL strongWOD of the summer.
  • Saturday, September 3 @ 10am: Oly Drills for Skills returns for 8 WEEKS ONLY!
  • Tuesday, September 6 @ 9:30am: NEW CLASS spinWOD begins!

This week we will begin a pull-up progression for the next 6-8 weeks.  We also will be concentrating on the intricacies of sustainable WODs (50-60% effort) vs. repeatable sprints & lactic threshold work (percentages vary based on experience).

As always, it’s important to log your work.  Not just your numbers or percentages, but also how you felt, what challenges you faces, and any “walls” you encountered.

Also of note is that our Back Squat progression are changing up this week.   The frequency, percentages, & volume will be different.  Your body and mind will be challenged in new ways, but it’s important to know that you have the experience of the previous month that has laid a good foundation for your body to respond to this stimulus!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Pulling strength (weighted pull-ups)
  • Pulling & pressing aerobic endurance (WOD)

Tuesday:

  • Glute & quad volume (high bar back squat)
  • Aerobic endurance & lactic flush (WOD)

Wednesday:

  • Pushing strength (seated strict press)
  • Lats, back, & core strength (row, angels, planks)
  • Running repeats (WOD)

Thursday:

  • Complex movement endurance
  • Lactic threshold & repeats

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, Technique, & Devlopment:

15 MIN E3MOM:

5 WEIGHTED PULL-UPS

B) WOD: on a 20 MIN running clock…

0:00 – 10:00 AMRAP:

5 C2B
10 DEADLIFT (185/135#)
15 SIT-UP

@ 17:00:

20 THRUSTERS (115/75#)
AMRAP BAR JUMPING BURPEES

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

ALT EMOM 18 MINUTES (6 SETS):
*6 People at each station and rotation EMOM for 7 total sets.

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL SHOTS
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

  • 5 BACK SQUAT @ 60% of 1-RM
  • 3 reps @ 75%
  • 1 rep @ 85%
  • 3 reps @ 80%
  • 3 reps @ 85%
  • 2 reps @ 90%
  • 7 reps @ 75%
  • 7 reps @ 75%
  • 7 reps @ 75%
  • 7 reps @ 75%

Rest exactly 2 MIN between sets.

B) WOD: For time:

50 CAL ROW
100 DOUBLE-UNDERS
40 CAL ROW
80 DUBZ
30 CAL ROW
60 DUBZ

Fitness:

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: 10 x Burpees AFAP; rest 60 Sec

WOD: FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS