Beach Day is HERE! spinWOD is soon!

Beach Day is HERE!  spinWOD is soon!

Beach Day is HERE! spinWOD is soon!

Today our weekly Coach guest blog comes from Coach Ryan Felix!

He has recently stepped up and started coaching a lot more classes as his career is now exclusively focused on health & fitness.

He offers us some advice that may seem a little harsh, but know that it is given with much love and your ultimate safety and overall progress at it’s heart.

“RX vs. Scaled”

Advice to all current and future athletes at CFHV. I hope this will jump start the importance in knowing the difference between “RX vs. Scaled,” listening to your coach and how your body is feeling.

  • If a coach tells you to scale a movement or weight, LISTEN! They are the one that has been watching you and know what is best for you whether you think so or not. Also, isn’t that one of things you are paying for?
  • If you have been struggling with the RX weights or movements lately, scale the movements and loads- and now bring that same intensity that you were aiming for when you were attempting those RX WODs and you will see and feel the difference after your workouts. TRUST ME!
  • As competitive and fun as CrossFit is, know your limits and know that doing a WOD RX is something that is achieved through consistency and practice.
  • Make doing workouts RX your goal and not something you have to do.
  • Don’t lose sight of what makes CrossFit so great: that there is something for everyone to do.
  • Not every workout has to be done RX. There will be those skill or WOD pieces here and there that will be done RX, but know that not the entirety has to be done RX.
  • Lastly, CHECK YOUR EGO!

Wednesday’s Training:

CrossFit:

A) Accessory Work:

3 SETS, NOT FOR TIME:

A1) Banded Good Mornings x 8 reps @ 30X1; rest :45

A2) Supine Ring Row x 8 reps @ 2111; rest :45

A3) Weighted GHD Hip Extensions x 8 reps @ 2012; rest :45

B) Skill Work:

12 MIN ALT EMOM:

1 Rope Climb ADAP
3 T&G Power Clean + 3 T&G Power Jerks

C) WOD: 6 MIN AMRAP:

3,6,9,12, etc…
Push Press (95/65#)
Pull Ups

 

Fusion:

10 MIN AMRAP @ warmup pace of…

LOCOMOTION:
10 x SINGLE ARM BEAR – TO BRIDGE
10 M BEAR CRAWL
10 M INCHWORM
10 x YOGA PUSH UPS
10 M DUCK WALK
10 M HORSE WALK
10 x DECK SQUAT TO BROAD JUMPS

FUSIONWOD:

6 MIN AMRAP:
12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:
12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:
12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

Body Composition:

4 SETS: Focus on elbows up, knees out, big vertical torso
A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

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

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

CrossFit:

A) 6 MIN E2MOM:

1 MUSCLE SNATCH
(build over the course of the three sets)

B) 8 MIN E2MOM:

3 POWER SNATCH
(build over the course of the four sets)

C) 8 MIN E2MOM:

2 SNATCH
(build over the course of the four sets)

D) WOD: 10 MIN AMRAP:

30 DOUBLE-UNDERS
15 POWER SNATCH (75/55#)

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

B) WOD: 3 ROUNDS FOR TIME:

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES

Today our weekly Coach guest blog comes from Coach Ryan Felix!

He has recently stepped up and started coaching a lot more classes as his career is now exclusively focused on health & fitness.

He offers us some advice that may seem a little harsh, but know that it is given with much love and your ultimate safety and overall progress at it’s heart.

“RX vs. Scaled”

Advice to all current and future athletes at CFHV. I hope this will jump start the importance in knowing the difference between “RX vs. Scaled,” listening to your coach and how your body is feeling.

  • If a coach tells you to scale a movement or weight, LISTEN! They are the one that has been watching you and know what is best for you whether you think so or not. Also, isn’t that one of things you are paying for?
  • If you have been struggling with the RX weights or movements lately, scale the movements and loads- and now bring that same intensity that you were aiming for when you were attempting those RX WODs and you will see and feel the difference after your workouts. TRUST ME!
  • As competitive and fun as CrossFit is, know your limits and know that doing a WOD RX is something that is achieved through consistency and practice.
  • Make doing workouts RX your goal and not something you have to do.
  • Don’t lose sight of what makes CrossFit so great: that there is something for everyone to do.
  • Not every workout has to be done RX. There will be those skill or WOD pieces here and there that will be done RX, but know that not the entirety has to be done RX.
  • Lastly, CHECK YOUR EGO!

Wednesday’s Training:

CrossFit:

A) Accessory Work:

3 SETS, NOT FOR TIME:

A1) Banded Good Mornings x 8 reps @ 30X1; rest :45

A2) Supine Ring Row x 8 reps @ 2111; rest :45

A3) Weighted GHD Hip Extensions x 8 reps @ 2012; rest :45

B) Skill Work:

12 MIN ALT EMOM:

1 Rope Climb ADAP
3 T&G Power Clean + 3 T&G Power Jerks

C) WOD: 6 MIN AMRAP:

3,6,9,12, etc…
Push Press (95/65#)
Pull Ups

 

Fusion:

10 MIN AMRAP @ warmup pace of…

LOCOMOTION:
10 x SINGLE ARM BEAR – TO BRIDGE
10 M BEAR CRAWL
10 M INCHWORM
10 x YOGA PUSH UPS
10 M DUCK WALK
10 M HORSE WALK
10 x DECK SQUAT TO BROAD JUMPS

FUSIONWOD:

6 MIN AMRAP:
12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:
12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:
12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

Body Composition:

4 SETS: Focus on elbows up, knees out, big vertical torso
A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

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

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

CrossFit:

A) 6 MIN E2MOM:

1 MUSCLE SNATCH
(build over the course of the three sets)

B) 8 MIN E2MOM:

3 POWER SNATCH
(build over the course of the four sets)

C) 8 MIN E2MOM:

2 SNATCH
(build over the course of the four sets)

D) WOD: 10 MIN AMRAP:

30 DOUBLE-UNDERS
15 POWER SNATCH (75/55#)

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

B) WOD: 3 ROUNDS FOR TIME:

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES
The big thing to know today is that our next big community event, CFHV Beach Day is here!

THIS Sunday @ 11am we will gather at Zuma Beach for a day of fun, sport, food, and community.

We’ll have volleyballs, spike ball, and the gym will be providing fruit, water, pinwheel sandwiches, Gatorade and juice boxes for the kids. As always, feel free to bring any snacks to share!

Check out the Facebook invite here: https://www.facebook.com/events/1757109834548014/ to RSVP and also for satellite images for the exact location.

We can’t wait to see you there!

A little over a week from now our newest offering is headed to High Voltage: spinWOD!

Designed as a compliment to our ultra popular momWOD, but also an excellent way to work on your aerobic training and VO2 max, this class is for everyone!

The fun all starts on Tuesday, September 6 @ 9:30am, and will be every Tuesday & Thursday at 9:30am.

This class is free for the first 2 weeks to all of our members!  Show us you love it, and we’ll keep it!

Don’t forget that this Saturday @ 10 am is our FINAL strongWOD (for now)!

Come out and show Jose the love.  He’s worked really hard to make this class great, and it’ll be back!  We’re going to  be doing an 8 week Oly cycle starting Saturday, September 3.  After that, strongWOD will return!


Regular Schedule this weekend:

Saturday @ 9am: Shred Sesh

Saturday@ 9am: CrossFit Kids

Saturday@ 10am: final strongWOD!

Sunday@ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

8×3 bench press; across; slightly heavier than last week

B) WOD: “Scooter”

30 MIN PARTNER AMRAP:

30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

THEN, 5 MIN FOR 1RM PARTNER DEADLIFT

*For the AMRAP, P1 works whitle P2 rests. Switch after a full round is complete. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Fusion:

Partner WOD:

On Ladders, P1 does 1 rep burpee pull up then P2 does 1 rep burpee box jump. Then P1 does 2 reps burpee pull up / P2 then does 2 reps burpee box jumps…etc. up ladder.

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
** FOR SCALED VERSION, SUB RING ROWS AND STEP UPS.

momWOD:

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)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B: WOD – FOR TIME (OR AS FAR AS POSSIBLE IN 20 MINUTES)

50 WALL BALL
400 M RUN
30 KB SWINGS
200 M RUN
10 BURPEES
200 M RUN
30 KB SWINGS
400 M RUN
50 WALL BALL