Coach Jose’s strongWOD round-up!

This past Saturday was the conclusion of our strongWOD cycle.

Not to worry!  It will return in 8 weeks time.  For now we begin an 8 week Oly cycle on Saturdays @ 10am.

To put a nice bow on our first strongWOD cycle, we have Coach Jose here with our weekly guest blog to share some of his experiences.

What’s up, CFHV FAM?!?!

José aka Cobra aka Olypoet reporting to ya.

So now that strongWOD will be temporarily coming to an end, I would like to reflect on the grand experience.

Throughout the history of our gym we’ve had many strength components being exercised in form of powerlifting or Olympic weightlifting, but never even dabbled with strongman workouts.

Dan brought up the idea of me potentially going up to Northern California to attend a CrossFit Strongman seminar. I felt kind of hazy about it only because the addition of new material on top of school seemed overwhelming.

After much thought I was compelled to pursue it for the benefit of gaining new knowledge for fitness! I mean, how can you NOT want to further your education?!?

I went up North and got a chance to have some great knowledge bombs thrown at me by Deuce Gym owner: Logan Gelbrich. He’s such a great coach that advocates strongman for all individuals, no matter what fitness level they find themselves in.

You would think that I felt fully capable of sharing all of this, but the truth of the matter is that I was very apprehensive.

I questioned, “how the heck am I going to structure the programming and then convey it in a manner that’s understandable for the general populace?” I even took a class at his gym to grasp the idea!

Logan just told me to keep in mind a few things when it comes to work & rest, to have fun with it, and to try to present it appealing for women.

June 4th. That was the grand day strongWOD was going to be presented for the 1st time EVAH! I was ecstatic and nervous at the same time.

I recall seeing a vast amount of you and knew that it was SHOWTIME. The energy was great as well as the hip action (#hipsdontlie) that I saw when you guys were partaking in some good ol’ tire flips. All of you that attended were able to really dial in the proper key points of performance on the tire flips.

As a matter of fact, the ladies had a better understanding of the movements than the fellas #justsaying. What was most rewarding was the great feedback, despite you guys being covered up with the dirt.

So I want to say a million thanks to you guys for making my Saturdays worthwhile. I absolutely LOVE being able to coach this to you!

As much as it saddens my heart that it’s come to an end for now, I am fulfilled with the fact that each and every one of you felt strong and had fun tossing some stuff around. So thank you for being there and engaging in one of my passions in fitness. #blessup


Wednesday’s Training:

CrossFit:

A. Strength Accessory Work:

12 minutes to rotate through:

A1) Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
A2) Single-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
A3) Bent-Over Rear Delt Flys x 15 reps MUST BE UB
Rest 45 seconds

B. WOD: On a running clock…

5 MIN AMRAP:

800M RUN
AMRAP Power Snatch (135/95#) in time remaining

REST 5 MIN

5 MIN AMRAP:

800M RUN
AMRAP T2B in time remaining

REST 5 MIN

5 MIN AMRAP:

800M RUN
AMRAP Strict HSPU in time remaining

Fusion:

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

REST 1 MINUTE

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

momWOD:

Barbell Strength

Every 90 SECONDS for 8 Sets (12 MINUTES), add weight as desired. High volume.

SET 1: 4 x FRONT SQUATS + 1 x THRUSTER
SET 2: 4 x FRONT SQUATS + 1 x THRUSTER

SET 3: 3 x FRONT SQUATS + 2 x THRUSTERS
SET 4: 3 x FRONT SQUATS + 2 x THRUSTERS

SET 5: 2 x FRONT SQUATS + 3 x THRUSTERS
SET 6: 2 x FRONT SQUATS + 3 x THRUSTERS

SET 7: 1 x FRONT SQUATS + 4 x THRUSTERS
SET 8: 1 x FRONT SQUATS + 4 x THRUSTERS

WOD: FOR TIME

30 CAL AIR ASSAULT
400 M RUN
50 CAL ROW
60 DOUBLE UNDERS (120 singles)


Thursday’s Training:

CrossFit:

A. EVERY :90 UNTIL FAILURE:

1 CLEAN & JERK:

*Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice.
*Females – Start at approximately 50 lbs under your PR and add 5 lbs every 90 seconds. Stop once you miss the same weight twice.

B. WOD: On a running clock..

at 0:00 perform:

6 MIN EMOM:
5 GROUND TO OVERHEAD (185/125#)
10 C2B

Goal is to race through sets as quickly as possible, then rest the remainder of the minute. scale to complete in sub :45 Note times to completion in each of the 6 sets.

At 10:00 perform:

For max meters:
8 MIN ROW:

At 20:00 perfrom:

3 MIN AMRAP:
10 BURPEE BOX JUMPS (24/20″)
10 AIR SQUAT

Fitness:

A: Warm-Up & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT :

3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD: Running Clock…

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME