All the news fit to print!

The gym floor:

Chico and I knocked it out Sunday and finished it off!  Thanks to Rob Gordon & Coach Tyler with the 4th quarter assists!

Max out:

Today we max out our pull-up!  We’ve been training nearly every variation of this for weeks, adjusting volume & load, and today is the day you get to put yourself to the test and see how strong you’ve become!

1st place WIN!:

Congratulations to Coach Tyler, who along with his 2 amigos Tyler & Fayez, won 1st place in the “Three Amigos” Competition this weekend!

Halloween Havoc:

Here’s what I can tell you:

  • We’re having a HUGE “High Voltage Halloween Havoc” party! UPDATE: PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!
  • CFHV is also going to have an ALL-NEW Halloween shirt to go with our party!
    • pre-order will be up this week, be super limited, and special edition!

Here’s what I can’t tell you:

  • When or where exactly the Halloween party will be.  We’re still locking down the venue, but we’re shooting for October 15 or 22. UPDATE: PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!
  • What exactly the t-shirt art will look like (and no, the image above is NOT the shirt).  It’s all designed, we’re just putting the finishing touches on it before it gets revealed mid-week!

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-up)
Pressing endurance (WOD)

Tuesday:

Quad & glute strength (front squat)

Hamstring & glute endurance (WOD)

Lactic sprint (WOD)

Wednesday:

Pulling & pressing shoulder endurance (pull-up, push-up, RKBSw, SAwaiter)
Aerobic sprint (WOD)

Thursday:

Back & shoulder strength (db row, db fly, db press)
Mixed modal sprints! (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 minutes to build to a 1RM WEIGHTED PULL-UP

B) WOD- 20 MIN AMRAP:

1-2-3-4-5-6
BAR MUSCLE-UP
SQUAT CLEAN (185/135#)

*if sub 8 min, at 15 MIN:

2-4-6-8-10-12
C2B UNBROKEN SETS
PUSH PRESS (135/95#) UNBROKEN SETS

*if not finished in sub 8 min, at 15 MIN:

AMRAP:

1MIN HOLLOW ROCK

400M RUN

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it. Then P1 does next exercise, then P2 does it. Complete AMRAP in time given.

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

Body Composition

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

WOD:
400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


UPDATE: CFHV “HALLOWEEN HAVOC” PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from two weeks ago.

B) WOD, PART 1: 15 MIN E3MOM:
20 ALT BACK STEP LUNGES W/KB IN EACH HAND (53/35#)

C) WOD, PART 2:
3 MIN MAX CAL ASSAULT BIKE

Fitness:

A: PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B: THE SQUAT -THRUSTERS:

WORK: EMOM x 8 MINUTES DO 5 x BARBELL THRUSTERS

C: WOD: FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

spinWOD:

A) 10 MIN ALT Partner Assault Bike AMRAP:

30 CAL AFAP; split work however you want; REST :20.

*REST 4 MIN*

B) 3 ROUNDS: 30 seconds ON,  1:30 REST: 

B1) Assault bike

B2) Burpees

B3) KB goblet squats (Use a challenging weight)

“Spin” alternative: 30 seconds hard, 2 minutes Rest for 10 sets. Rest 5 minutes. Then repeat again.