Coach Dizzle guest blog and MORE Halloween details!

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.
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.
THESE guys are anonymous, but you don’t have to be!

We had a pretty great Halloween Party over the weekend!  Check out the pictures all over Instagram & Facebook!

One of the best parts of community events that happen outside of the gym and away from the distraction of our daily fitness is the extra time & focus for bonding.

It’s so often that we’re caught up in the anxiety over the WOD, or mobilizing for a lift, or rushing in from work to make it to class on time.  Afterward it’s often just as frantic of a frenzy.

Taking things outside the gym is a great way to get to know your fellow community members, learn a little something about them you didn’t know, and make a new friend.

How much do you really know about the people you sweat with every day?  What do they do for a living? Do they have kids?  What are their hobbies?  Do you know their last name?  Do you even know their first name??

My top priority at the gym is fostering a great community.  If we have a strong foundation of friendship, camaraderie, & mutual support, then everything else falls into place.

I put forth this challenge to each of you this week:

  • Warm-up or cool down & roll out with a person or group that you don’t know their name(s).
  • Strike up a conversation with someone that goes to a different class time than you.
  • Walk a 400m after class to cool down with someone that you’ve never talked to.

If we each do one of these things this week, it’ll be a great push in the right direction!


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:

Horizontal chest pressing strength (bench press)

Scapular posterior pulling strength (lawnmower row)

Aerobic repeatability (WOD)

Tuesday:

Hamstring & glute strength (deadlift)

Aerobic steady state capacity (WOD)

Wednesday:

Overhead stability & core strength (overhead squat)

Core & uni-lateral stabilization endurance (WOD)

Thursday:

Generating power from hip extension (WOD A)

Anaerobic Lactic Power (WOD B)

Core endurance (cookie)

Friday:

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

A1)BENCH PRESS x 5 REPS; building in weight

A2) LAWN MOWER PULL x 8; build as needed

B) WOD- 21 MIN ALT EMOM:

MIN 1 BURPEES
MIN 2 WALKING LUNGES
MIN 3 SIT-UPS

*score is lowest reps of each

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM DEADLIFT:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%

B) WOD- 3 rounds:

3 MIN ROW FOR CAL
1 MIN FOR 14 BOX STEP-UPS
1 MIN FOR 90 SINGLE JUMP ROPE PASSES
1 MIN FOR 20 WALL BALL

*SUBTRACT 1 CAL FROM SCORE FOR EACH REP NOT PERFORMED ON ABOVE LIST
*SCORE IS CAL

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

A) 15 seconds ON/1 minute OFF for 16 sets (switch stations during the 1 minute rest):

A1) Assault bike

A2) Mountain climbers

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest):

B1) Assault bike
B2) Dung Beetles (bear crawling while rolling a slam ball)


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.
THESE guys are anonymous, but you don’t have to be!

We had a pretty great Halloween Party over the weekend!  Check out the pictures all over Instagram & Facebook!

One of the best parts of community events that happen outside of the gym and away from the distraction of our daily fitness is the extra time & focus for bonding.

It’s so often that we’re caught up in the anxiety over the WOD, or mobilizing for a lift, or rushing in from work to make it to class on time.  Afterward it’s often just as frantic of a frenzy.

Taking things outside the gym is a great way to get to know your fellow community members, learn a little something about them you didn’t know, and make a new friend.

How much do you really know about the people you sweat with every day?  What do they do for a living? Do they have kids?  What are their hobbies?  Do you know their last name?  Do you even know their first name??

My top priority at the gym is fostering a great community.  If we have a strong foundation of friendship, camaraderie, & mutual support, then everything else falls into place.

I put forth this challenge to each of you this week:

  • Warm-up or cool down & roll out with a person or group that you don’t know their name(s).
  • Strike up a conversation with someone that goes to a different class time than you.
  • Walk a 400m after class to cool down with someone that you’ve never talked to.

If we each do one of these things this week, it’ll be a great push in the right direction!


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:

Horizontal chest pressing strength (bench press)

Scapular posterior pulling strength (lawnmower row)

Aerobic repeatability (WOD)

Tuesday:

Hamstring & glute strength (deadlift)

Aerobic steady state capacity (WOD)

Wednesday:

Overhead stability & core strength (overhead squat)

Core & uni-lateral stabilization endurance (WOD)

Thursday:

Generating power from hip extension (WOD A)

Anaerobic Lactic Power (WOD B)

Core endurance (cookie)

Friday:

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

A1)BENCH PRESS x 5 REPS; building in weight

A2) LAWN MOWER PULL x 8; build as needed

B) WOD- 21 MIN ALT EMOM:

MIN 1 BURPEES
MIN 2 WALKING LUNGES
MIN 3 SIT-UPS

*score is lowest reps of each

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM DEADLIFT:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%

B) WOD- 3 rounds:

3 MIN ROW FOR CAL
1 MIN FOR 14 BOX STEP-UPS
1 MIN FOR 90 SINGLE JUMP ROPE PASSES
1 MIN FOR 20 WALL BALL

*SUBTRACT 1 CAL FROM SCORE FOR EACH REP NOT PERFORMED ON ABOVE LIST
*SCORE IS CAL

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

A) 15 seconds ON/1 minute OFF for 16 sets (switch stations during the 1 minute rest):

A1) Assault bike

A2) Mountain climbers

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest):

B1) Assault bike
B2) Dung Beetles (bear crawling while rolling a slam ball)

High Voltage “Halloween Havoc” Party!

Saturday, October 15, 7:30-11:00pm
Simmzy’s Burbank, 3000 W. Olive Av.
Costumes expected and encouraged!


CFHV “SPECIAL EDITION” Glow-in-the-Dark Halloween Shirt!

mens-halloweenladies-halloween

*This pre-order will be short! Only until next Friday, September 30!

*Sign up for the size you want on the sheet at the door in the lobby as you enter the gym!

*Shirt styles are the same as our Murph shirts: Next Level t-shirts, and Bella/Canvas women’s muscle shirt.


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:

Quad & glute strength (front squat)
Hamsting & glute strength (reverse lunges)

Row sprint (WOD)

Tuesday:

Pulling endurance (kipping pull-up)

Pressing & pulling MAP (WOD)

Wednesday:

Back, shoulder, & core strength (chinese row, chinese plank, reverse snow angel)

Anaerobic Lactic Power sprints (WOD)

Thursday:

Olympic Weightlifting skill (snatch)
Barbell cycling & endurance (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:
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat from three weeks ago.

B) 5 SETS, EVERY 2:30:
20 alternating back step lunges w/ 1 kb in each hand (same weight as last week)

C) 1K ROW TIME TRIAL

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

A) Body Composition:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 SEC MAX Compression Hold; 30 sec rest

WOD: FOR TIME:

10 CAL AIR ASSAULT
20 BURPEES
30 BOX JUMPS
40 WALL BALL
500 M ROW


Tuesday’s Training:

CrossFit:

A) ONE ATTEMPT:

max rep kipping pull-ups

B) 10 MIN AMRAP:

12 THRUSTERS (75/55#)
9 POWER CLEANS (75/55#)
6 PULL-UPS

REST 10 MIN

REPEAT 10 MIN AMRAP

Fitness:

A) Group Warmup & Mobility:

8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Barbell Strength, Technique & Development: THE DEADLIFT

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2)  3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD: 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

spinWOD:

A) 1:30 ON/ 1:30 OFF for 4 SETS:

A1. Assault bike

A2. DB man makers

REST 3 MIN

B) Alternating EMOM:

B1) Battle bike for 30 seconds

B2) Box step ups for 30 seconds

B3) Plank hold- hold as long as possible in 45 seconds

“Spin” alternative:

Maintain 300 watts for as many minutes as possible. Once you go under rest for 5 minutes. Maintain 200 watts for 15 minutes. Every 3 minutes max effort for 15 seconds.
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.
THESE guys are anonymous, but you don’t have to be!

We had a pretty great Halloween Party over the weekend!  Check out the pictures all over Instagram & Facebook!

One of the best parts of community events that happen outside of the gym and away from the distraction of our daily fitness is the extra time & focus for bonding.

It’s so often that we’re caught up in the anxiety over the WOD, or mobilizing for a lift, or rushing in from work to make it to class on time.  Afterward it’s often just as frantic of a frenzy.

Taking things outside the gym is a great way to get to know your fellow community members, learn a little something about them you didn’t know, and make a new friend.

How much do you really know about the people you sweat with every day?  What do they do for a living? Do they have kids?  What are their hobbies?  Do you know their last name?  Do you even know their first name??

My top priority at the gym is fostering a great community.  If we have a strong foundation of friendship, camaraderie, & mutual support, then everything else falls into place.

I put forth this challenge to each of you this week:

  • Warm-up or cool down & roll out with a person or group that you don’t know their name(s).
  • Strike up a conversation with someone that goes to a different class time than you.
  • Walk a 400m after class to cool down with someone that you’ve never talked to.

If we each do one of these things this week, it’ll be a great push in the right direction!


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:

Horizontal chest pressing strength (bench press)

Scapular posterior pulling strength (lawnmower row)

Aerobic repeatability (WOD)

Tuesday:

Hamstring & glute strength (deadlift)

Aerobic steady state capacity (WOD)

Wednesday:

Overhead stability & core strength (overhead squat)

Core & uni-lateral stabilization endurance (WOD)

Thursday:

Generating power from hip extension (WOD A)

Anaerobic Lactic Power (WOD B)

Core endurance (cookie)

Friday:

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

A1)BENCH PRESS x 5 REPS; building in weight

A2) LAWN MOWER PULL x 8; build as needed

B) WOD- 21 MIN ALT EMOM:

MIN 1 BURPEES
MIN 2 WALKING LUNGES
MIN 3 SIT-UPS

*score is lowest reps of each

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM DEADLIFT:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%

B) WOD- 3 rounds:

3 MIN ROW FOR CAL
1 MIN FOR 14 BOX STEP-UPS
1 MIN FOR 90 SINGLE JUMP ROPE PASSES
1 MIN FOR 20 WALL BALL

*SUBTRACT 1 CAL FROM SCORE FOR EACH REP NOT PERFORMED ON ABOVE LIST
*SCORE IS CAL

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

A) 15 seconds ON/1 minute OFF for 16 sets (switch stations during the 1 minute rest):

A1) Assault bike

A2) Mountain climbers

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest):

B1) Assault bike
B2) Dung Beetles (bear crawling while rolling a slam ball)

High Voltage “Halloween Havoc” Party!

Saturday, October 15, 7:30-11:00pm
Simmzy’s Burbank, 3000 W. Olive Av.
Costumes expected and encouraged!


CFHV “SPECIAL EDITION” Glow-in-the-Dark Halloween Shirt!

mens-halloweenladies-halloween

*This pre-order will be short! Only until next Friday, September 30!

*Sign up for the size you want on the sheet at the door in the lobby as you enter the gym!

*Shirt styles are the same as our Murph shirts: Next Level t-shirts, and Bella/Canvas women’s muscle shirt.


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:

Quad & glute strength (front squat)
Hamsting & glute strength (reverse lunges)

Row sprint (WOD)

Tuesday:

Pulling endurance (kipping pull-up)

Pressing & pulling MAP (WOD)

Wednesday:

Back, shoulder, & core strength (chinese row, chinese plank, reverse snow angel)

Anaerobic Lactic Power sprints (WOD)

Thursday:

Olympic Weightlifting skill (snatch)
Barbell cycling & endurance (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:
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat from three weeks ago.

B) 5 SETS, EVERY 2:30:
20 alternating back step lunges w/ 1 kb in each hand (same weight as last week)

C) 1K ROW TIME TRIAL

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

A) Body Composition:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 SEC MAX Compression Hold; 30 sec rest

WOD: FOR TIME:

10 CAL AIR ASSAULT
20 BURPEES
30 BOX JUMPS
40 WALL BALL
500 M ROW


Tuesday’s Training:

CrossFit:

A) ONE ATTEMPT:

max rep kipping pull-ups

B) 10 MIN AMRAP:

12 THRUSTERS (75/55#)
9 POWER CLEANS (75/55#)
6 PULL-UPS

REST 10 MIN

REPEAT 10 MIN AMRAP

Fitness:

A) Group Warmup & Mobility:

8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Barbell Strength, Technique & Development: THE DEADLIFT

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2)  3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD: 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

spinWOD:

A) 1:30 ON/ 1:30 OFF for 4 SETS:

A1. Assault bike

A2. DB man makers

REST 3 MIN

B) Alternating EMOM:

B1) Battle bike for 30 seconds

B2) Box step ups for 30 seconds

B3) Plank hold- hold as long as possible in 45 seconds

“Spin” alternative:

Maintain 300 watts for as many minutes as possible. Once you go under rest for 5 minutes. Maintain 200 watts for 15 minutes. Every 3 minutes max effort for 15 seconds.
Today we have Coach Dizzle’s newest blog with an expansion on what she calls the “pregnancy factor”.  She was our first CrossFit mom and set the bar for staying healthy training through both of her pregnancies.

Make sure to read all the way to end where I have MORE news on our Halloween party and shirt!

“I’m writing this mainly because some of our pregnant CrossFitters were scrutinized recently (on Instagram). I was the first female to work out at CrossFit High Voltage up until my due date (literally the next day).

I did confer with my physician and he told me that I could continue doing what I was doing. Basically don’t change up your routine. Do what your body is conditioned for, so therefore I shouldn’t start training for a marathon (ha!).

Every woman should consult with her physician. Of course there will be some that should discontinue CrossFit for certain medical reasons.

This blog is not about those people.

This blog is referring to the women who are seasoned CrossFitters who are having a normal healthy pregnancy. You can continue to CrossFit!!!

My best advice is to listen to your body. Don’t let yourself get dehydrated. Take breaks. Stand in front of the fan. Grab some water, but keep moving!!!

I remember being so nauseous driving to the gym (thanks to Niko) and thinking “there is no way…but I pushed myself to go. I can honestly say I felt better during that hour than I did any other time of the day.

Pregnancy is not a reason to give up your fitness routine or stuff your face with really unhealthy foods. It’s amazing that we live in a culture where no one says anything to an overweight woman eating ice cream during pregnancy but will slander and insult a woman exercising.

Not that I condone slandering anyone, but it does blow my mind how easily people will use profanity when they see a woman back squatting 75#. Even though that might look heavy to some, most of us consider that pretty light weight.  These people really have no clue. Period.

I am so thankful I continued to CrossFit during both pregnancies. I attribute my ability to come back right at 6 weeks (ok, maybe 5 because I couldn’t wait!!) to the fact that I CrossFitted throughout the pregnancies.

So to all the ladies out there, keep coming until you feel it’s time to stop. Don’t let negativity dictate how you take care of yourself because these fools are just jealous that a 9 month pregnant lady is stronger than them!!!”

haters-gonna-hate-meme-taylor-swift-13


High Voltage “Halloween Havoc” Party!

Saturday, October 15, 7:30-11:00pm

Simmzy’s Burbank, 3000 W. Olive Av.

Costumes expected and encouraged!


CFHV “SPECIAL EDITION” Glow-in-the-Dark Halloween Shirt pre-order is UP!  

*This pre-order will be short! Only until next Friday, September 30!  

*Shirt styles are the same as our Murph shirts: Next Level t-shirts, and Bella/Canvas women’s muscle shirt.


Wednesday’s Training:

CrossFit:

A) WOD: 20 MIN AMRAP:

3-5-7:

PULL-UP
PUSH-UP
RUSSIAN KB SWING
SA KB WAITER’S CARRY

12 MIN REST

B) “ANNIE”
50-40-30-20-10

DOUBLE UNDERS
SIT-UPS

Fusion:

WOD: “FILTHY FIFTY”

Perform 50 Reps of each exercise:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders (Singles)

FOR TIME

Beginners Scale Reps to “Dirty Thirty”

momWOD:

A: BB Behind the neck Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B: BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C: BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

WOD: STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A. 12 MIN, 3-4 ROTATIONS:

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

B1) 5 MIN:
1000/800M ROW
POWER SNATCH AMRAP (135/95#)

REST 5 MIN, @ 10 MIN:

B2) 5 MIN:
1000/800M ROW
AMRAP T2B

REST 5 MIN, @ 20 MIN:

B3) 5 MIN:
1000/800M ROW
STRICT HSPU

Fitness:

A: PRACTICE – COMPLETE 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS:
1: Strict BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
2: BB Push Press CLUSTERS (2.2.2.2.2)* x 3 SETS

C: WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

spinWOD:

A) 5 SETS: (In heats. Start with assault bike):

-Males : 12 CAL Females: 8 CAL

-15 PUSH PRESS

-15 RING ROWS

REST 2 MIN

*REST 4 MIN AFTER PART A*

B) 3 minutes ON/ 3 minutes OFF; 2X EACH STATION (4 SETS):

*start at any station*

B1. ASSAULT BIKE

B2. SIT-UPS