Why do I feel so horrible!?!

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

 
Oh man.  If you were feeling great on Tuesday, you’re a beast! (or maybe you weren’t here Monday)

One of the biggest pieces of feedback I got was that people were really feeling drained.  Not necessarily sore or that their muscles were exhausted, just generally tired and drained of energy.

When the WOD came around, there was just nothing in the tank when it was time to dig deep into that well. There was big drop-off between the first and second times through.

It was pretty unanimous.  But why?

On Monday we had heavy squats (95%) every :30 for 12 reps.  Then there were 100 reverse lunges, and we finished up with that 1K row for time.

Honestly, doesn’t seem like a ton of work, right?  If you add up the total time all of that took, in a one hour class you were only probably actually working for 8-12 minutes total!

So why was the next day so rough?

Here’s the deal:  generally when we do volume sets (lots of reps) and sub-maximal loads (light weight) those are the days when our muscles feel sore in the following 24-48 hours.  This is called DOMS (delayed onset muscle soreness) and peaks at that 24-48 hour period.

When we work at close to our 1 rep max (80-85% and above) we obviously do much less reps.  Generally the next day or two your muscles will NOT be that sore.

Why? Because this is the type of work that is a “brain workout”.  It taxes our CNS (central nervous system) and will make us feel very fatigued, tired, unable to focus as well, and generally in a slump.

There are plenty of things you can do to help this, like making sure you are diligent in your recovery with mobility, sleep, supplementation, and most importantly NUTRITION & REST!

Well, we nailed the CNS pretty hard with those 12 reps @ 95%, and that 1K row for time.  Honestly the reverse lunges in between were just a built in rest for your brain.  Hence the volume.

This makes for a concoction that blends CNS training & volume training both, so if your recovery isn’t on point (or even if it was) Tuesday might have been tough!

The message here is simple.  It’s OK if you felt that way!  It’s normal, it’s to be expected, and it is part of your ultimate growth.

Training our brains and nervous system is as important if not more important as training our muscles!


Our Limited Edition Glow-in-the-Dark Halloween shirt pre-order ENDS THIS FRIDAY!  Sign-up for the size you want in the lobby to make sure you get yours!


Wednesday’s Training:

CrossFit:

A) 3 SETS IN A CIRCUIT:

A1) 8 BO CHINESE DB ROW @3110

A2) 15-20 REVERSE SNOW ANGELS: MUST BE UB

A3) :60 FACE UP CHINESE PLANK

B) 25 MIN E5MOM:

SPRINT THROUGH ALL 3 STATIONS AFAP:

B1- back of the gym, 10/8 CAL BIKE
B2- middle of the gym floor, 8 AIR SQUATS
B3- front of the gym near whiteboard, 10 BURPEES

Fusion:


PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!

momWOD:

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: AMRAP 12 MINUTES

6 RING ROWS
12 BURPEES
24 KB SWINGS (Russian)


Thursday’s Training:

CrossFit:

A) Olympic Weightlifting Technique:

12 minutes build to a tough double power snatch

B) Open WOD- 13.1:
17 MIN AMRAP:

40 Burpees
30 POWER SNATCH (75/45#)
30 Burpees
30 POWER SNATCH (135/75#)
20 Burpees
30 POWER SNATCH (165/100#)
10 Burpees
AMRAP POWER SNATCH (210/120#)

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: STRICT PRESS:

B1: STRICT BEHIND NECK SNATCH GRIP BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
B2: BB BEHIND NECK SNATCH GRIP Push Press CLUSTERS (2.2.2.2.2)* x 3 SETS

C: WOD: AMRAP 12 MINUTES:

6 SINGLE ARM DB PUSH PRESS – RIGHT
6 SINGLE ARM DB PUSH PRESS – LEFT
12 PUSH UPS (roll ups)
12 WALKING LUNGES

spinWOD:

A) Work for 10 seconds/Rest for 40 seconds (complete each station for 5 sets, then rotate after 5th set)

    A1. Assault bike

    A2. Back extensions

    A3. Hollow body rocks

*After all stations are done rest for 5 minutes *

B) 2 minutes ON/1 minute OFF for 6 sets:

B1) Assault Bike
B2) KB swings
B3) Flutter kicks

“Spin” alternative: maintain 200 watts for 40 minutes. Every 4 minutes got max effort for 1 minute