Halloween Havoc!

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.

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.

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-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.


 Regular schedule this weekend! Oly Drills for Skills specialty class continues with Week #4 of 8! 

  • Saturday @ 9am: CrossFit Kids
  • Saturday@ 9am: Shred Sesh
  • Saturday @ 10am: Oly Drills for Skills
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Devlopment:

8×3 bench press; across; slightly heavier than last week
*next week is 10 x 2

B) WOD: TEAMS OF 2 – (2 ROUNDS FOR TIME):

Each partner must complete the entire list twice. But working 1 person at a time, one set at a time (So P1 does 12 Burpees, then P2 does 12 Burpees, then P1 does next movement, etc.)

12 – Burpees
12 – Thrusters
12 – Burpees
12 – Power Snatch
12 – Burpees
12 – Push Press / Jerks
12 – Burpees
12 – Hang Squat Cleans
12 – Burpees
12 – Overhead Squats

Fusion:

Teams of 2 – AMRAP in 40 MINUTES:

0-10 MINUTES: AMRAP (Partners switch each set)
P1 – 100 M RUN / while P2 – AMRAP BURPEE PULL UPS – THEN SWITCH

10-20 MINUTES: AMRAP (Partners switch each set)
P1 – 150 M ROW / while P2 – AMRAP BURPEE BOX JUMP / STEP UPS – THEN SWITCH

20-30 MINUTES: AMRAP (Partners switch each set)
P1 – 10 CAL BIKE / while P2 – AMRAP KB GOBLET SQUATS – THEN SWITCH

30-40 MINUTES: AMRAP (Partners switch each set)
P1 – 30 Double Unders (60 Singles) while P2 – AMRAP SIT UPS – THEN SWITCH

momWOD:

TEAMS OF 2: Share all work, 1 person works at a time

COMPLETE 4 ROUNDS:
Each round takes 11 MINUTES (44 min program). Switch up the first exercise each round (R1 Bike, R2 Row, R3 Run, R4 Jump rope).

4 MINUTES – MAX CAL BIKE / ROW / 100 M RUNS / DOUBLE UNDERS

3 MINUTES – MAX WALL BALL SHOTS

2 MINUTES – MAX BURPEES

1 MINUTE FRONT PLANK HOLD – BOTH PARTNERS SAME TIME
+
1 MINUTE REST