Open Gym comes to Saturdays!

Today I am VERY excited to bring you our first ever guest blog from one of our members!

Patrick Caneday has been training with us for about a year.  I still remember the first day he came in, and coaching a lot of his first classes.

He has been incredibly consistent in his training, all the while juggling a busy career and family life.  Let’s not forget those mud & obstacle runs! He’s got a few of those under his belt too!

The thing that really stands out to me about Patrick is his great attitude.  He’s very positive, each to coach, and always has a smile at the ready every day that I see him!

When he approached me asking if he could write a blog, I was thrilled! It’s not often I get the privilege to get this kind of amazing feedback about one of our member’s experiences here.

I’m touched and honored by his words, and I know you’ll enjoy this as well!

“I’m not a coach or a competitor. I don’t count calories or steps or distance. I’ve never committed myself to a regular exercise routine. I didn’t start CrossFit to lose weight or look like Derrick or House or any of the other chiseled gods among our sweaty masses. In short, I have nothing to teach you.

I’m just an exercise orphan who wandered into CFHV a little over a year ago and found a foster home.

I don’t even know why I decided to try CrossFit. I just heard about this phenomenon and started checking out gyms near me. An introductory session at CFHV showed me some of the basic moves, but I still didn’t quite get it. I barely finished a 100m row, my ass refused to drop below my knees for a proper squat and I vaguely remember paramedics waking me up after seven sit-ups.

As infrequently as I’ve done it in the past, exercise has always been about mental health for me, not physical. The satisfaction of pushing myself, the diversion and escape after a busy day (I’m not a morning exerciser). And mostly to chase away the mental ghosts, goblins and demons that torment and get the better of all of us.

I remember my first beginner class, looking at the board and thinking, “How the hell do they expect us to remember all this stuff?!” I also remember not being able to keep up or finish that WOD.

But I came back. Hell, I paid for the month and I hate wasting money. I liked that each workout was different. I liked that someone else put thought into each class and all I had to do was show up and let them tell me what to do. And there was Dan, full of energy, greeting me each time I walked in, remembering my name, asking me how it was going.

I couldn’t let him down.

It didn’t take long before I was hooked. Now, I’m that guy that won’t stop talking CrossFit whenever the topic of exercise comes up. I love telling people about my WOD, and that I have the best box in town and it’s open to anyone.

I still don’t look like Derrick or House. I’ve only just started venturing out of the beginner classes. And I didn’t realize how much I could hate burpees. But I don’t miss the 25lbs I’ve shed. So I’ve got that going for me.

I check the blog daily to see what the workout is, whether I’m going or not. I finish a class and start figuring out when I can get back for the next one. I don’t feel right each day unless I’m just a little sore. And if I go more than a few days without a workout, those demons return and I’m irritable, frustrated and confused.

What clicked for me about crossfit and CFHV in particular?

The people. The sense of community. The overall warmth and friendly atmosphere every time I walk through that garage door.

From my first classes, Sarah and Maurice, House and Bryan, Desi and Deb and Craig and others, saw that I was new and all made a point of introducing themselves to me, welcoming me and getting me through each workout exhausted but unharmed. Patiently, and happily, they finally got me to drop my ass below my knees for a proper squat.

A year later and I still don’t know the names of most of the people I work out with three times per week even though we’ve introduced ourselves. But even so, it’s rare to find a place of such community and encouragement. A place where everyone, no matter their skill, experience or age, whether they know your name or not, makes you feel a part of something better, without discouragement or condescension.

Thank you, Dan. Thank you, coaches. Thank you, fellow exercise orphans, for making this community what it is. You are why I come back.”


Wednesdsay’s Training:

CrossFit:

Olympic Weightlifting Technique:

A) 8 MIN E2MOM (4 sets):

2 Muscle Snatch

B) 10 MIN E2MOM (5 sets):

2 Power Snatch @ 70-75% of 1-RM Snatch

C) WOD- 15 MIN AMRAP:

1 MIN ROW FOR CAL
accumulate :60 sec in a FLR or high plank

*score is total cals

Fusion:

A) Group Warmup & Mobility – LOCOMOTION

Complete 2 SETS:
10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK

B) AMRAP 15 MINUTES:

20 M SINGLE ARM KB FARMER’S CARRY (R)
20 M SINGLE ARM KB FARMER’S CARRY (L)
30 DOUBLE UNDERS (60 SINGLES)
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
100 M RUN

REST 2 MINUTES

C) AMRAP 15 MINUTES – LADDER:
Add 1 rep to each movement every round. Complete AMRAP on the ladder in 15 min.

1 x BURPEE (+1 each round)
1 x 10 M SHUTTLE RUN (+1 each round)
1 x AIR SQUAT (+1 each round)

momWOD:

A) Barbell Strength

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

B) WOD: 20 MIN AMRAP

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Three sets, for quality and not for time (8 min cap):

A1) Rope Climb x 3 ascents
A2) Strict Handstand Push-Ups x Max Unbroken Reps

B. WOD- For Time (20 MIN Cap):

800m Run
10 V-Ups
10 Pistols
10 Single Arm Russian KB Swing (53/35#)
400m Run
20 V-Ups
20 Pistols
20 Single Arm Russian KB Swing (53/35#)
200m Run
30 V-Ups
30 Pistols
30 Single Arm Russian KB Swing (53/35#)

Fitness:

A) AIR SQUAT LADDER (you go – I go)

1-2-3-4-5-6-7-8-9-10

B: FRONT SQUATS:

Front Squats @ 40X1; 6 Reps; rest 60 sec x 5 SETS ON COACH CUE

C: WOD- 16 MIN AMRAP:

200 M RUN
15 WALL BALL
15 BOX JUMP / STEP UPS

spinWOD:

A) 5 minutes maxes

Station #1 assault bike

Station #2 Man makers

*rest 5 minutes after each station is completed, then switch*

B) 16 minute alternating EMOM

B1. Assault bike for 45 seconds
B2. 10 to 15 box jumps or step ups
B3. 10x reverse lunges (5 on each side)
B4.  10 to 15 Face pulls with band
Today I am VERY excited to bring you our first ever guest blog from one of our members!

Patrick Caneday has been training with us for about a year.  I still remember the first day he came in, and coaching a lot of his first classes.

He has been incredibly consistent in his training, all the while juggling a busy career and family life.  Let’s not forget those mud & obstacle runs! He’s got a few of those under his belt too!

The thing that really stands out to me about Patrick is his great attitude.  He’s very positive, each to coach, and always has a smile at the ready every day that I see him!

When he approached me asking if he could write a blog, I was thrilled! It’s not often I get the privilege to get this kind of amazing feedback about one of our member’s experiences here.

I’m touched and honored by his words, and I know you’ll enjoy this as well!

“I’m not a coach or a competitor. I don’t count calories or steps or distance. I’ve never committed myself to a regular exercise routine. I didn’t start CrossFit to lose weight or look like Derrick or House or any of the other chiseled gods among our sweaty masses. In short, I have nothing to teach you.

I’m just an exercise orphan who wandered into CFHV a little over a year ago and found a foster home.

I don’t even know why I decided to try CrossFit. I just heard about this phenomenon and started checking out gyms near me. An introductory session at CFHV showed me some of the basic moves, but I still didn’t quite get it. I barely finished a 100m row, my ass refused to drop below my knees for a proper squat and I vaguely remember paramedics waking me up after seven sit-ups.

As infrequently as I’ve done it in the past, exercise has always been about mental health for me, not physical. The satisfaction of pushing myself, the diversion and escape after a busy day (I’m not a morning exerciser). And mostly to chase away the mental ghosts, goblins and demons that torment and get the better of all of us.

I remember my first beginner class, looking at the board and thinking, “How the hell do they expect us to remember all this stuff?!” I also remember not being able to keep up or finish that WOD.

But I came back. Hell, I paid for the month and I hate wasting money. I liked that each workout was different. I liked that someone else put thought into each class and all I had to do was show up and let them tell me what to do. And there was Dan, full of energy, greeting me each time I walked in, remembering my name, asking me how it was going.

I couldn’t let him down.

It didn’t take long before I was hooked. Now, I’m that guy that won’t stop talking CrossFit whenever the topic of exercise comes up. I love telling people about my WOD, and that I have the best box in town and it’s open to anyone.

I still don’t look like Derrick or House. I’ve only just started venturing out of the beginner classes. And I didn’t realize how much I could hate burpees. But I don’t miss the 25lbs I’ve shed. So I’ve got that going for me.

I check the blog daily to see what the workout is, whether I’m going or not. I finish a class and start figuring out when I can get back for the next one. I don’t feel right each day unless I’m just a little sore. And if I go more than a few days without a workout, those demons return and I’m irritable, frustrated and confused.

What clicked for me about crossfit and CFHV in particular?

The people. The sense of community. The overall warmth and friendly atmosphere every time I walk through that garage door.

From my first classes, Sarah and Maurice, House and Bryan, Desi and Deb and Craig and others, saw that I was new and all made a point of introducing themselves to me, welcoming me and getting me through each workout exhausted but unharmed. Patiently, and happily, they finally got me to drop my ass below my knees for a proper squat.

A year later and I still don’t know the names of most of the people I work out with three times per week even though we’ve introduced ourselves. But even so, it’s rare to find a place of such community and encouragement. A place where everyone, no matter their skill, experience or age, whether they know your name or not, makes you feel a part of something better, without discouragement or condescension.

Thank you, Dan. Thank you, coaches. Thank you, fellow exercise orphans, for making this community what it is. You are why I come back.”


Wednesdsay’s Training:

CrossFit:

Olympic Weightlifting Technique:

A) 8 MIN E2MOM (4 sets):

2 Muscle Snatch

B) 10 MIN E2MOM (5 sets):

2 Power Snatch @ 70-75% of 1-RM Snatch

C) WOD- 15 MIN AMRAP:

1 MIN ROW FOR CAL
accumulate :60 sec in a FLR or high plank

*score is total cals

Fusion:

A) Group Warmup & Mobility – LOCOMOTION

Complete 2 SETS:
10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK

B) AMRAP 15 MINUTES:

20 M SINGLE ARM KB FARMER’S CARRY (R)
20 M SINGLE ARM KB FARMER’S CARRY (L)
30 DOUBLE UNDERS (60 SINGLES)
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
100 M RUN

REST 2 MINUTES

C) AMRAP 15 MINUTES – LADDER:
Add 1 rep to each movement every round. Complete AMRAP on the ladder in 15 min.

1 x BURPEE (+1 each round)
1 x 10 M SHUTTLE RUN (+1 each round)
1 x AIR SQUAT (+1 each round)

momWOD:

A) Barbell Strength

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

B) WOD: 20 MIN AMRAP

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Three sets, for quality and not for time (8 min cap):

A1) Rope Climb x 3 ascents
A2) Strict Handstand Push-Ups x Max Unbroken Reps

B. WOD- For Time (20 MIN Cap):

800m Run
10 V-Ups
10 Pistols
10 Single Arm Russian KB Swing (53/35#)
400m Run
20 V-Ups
20 Pistols
20 Single Arm Russian KB Swing (53/35#)
200m Run
30 V-Ups
30 Pistols
30 Single Arm Russian KB Swing (53/35#)

Fitness:

A) AIR SQUAT LADDER (you go – I go)

1-2-3-4-5-6-7-8-9-10

B: FRONT SQUATS:

Front Squats @ 40X1; 6 Reps; rest 60 sec x 5 SETS ON COACH CUE

C: WOD- 16 MIN AMRAP:

200 M RUN
15 WALL BALL
15 BOX JUMP / STEP UPS

spinWOD:

A) 5 minutes maxes

Station #1 assault bike

Station #2 Man makers

*rest 5 minutes after each station is completed, then switch*

B) 16 minute alternating EMOM

B1. Assault bike for 45 seconds
B2. 10 to 15 box jumps or step ups
B3. 10x reverse lunges (5 on each side)
B4.  10 to 15 Face pulls with band
As technology begins to integrate with our lives and less of us are involved in physically demanding jobs, we have to be diligent about how this can affect our physiology.

We spend far less time on our feet doing hard labor than our parents or grandparents did, and more and more time sitting at a desk “plugged in” to our computers.

Today our weekly Coach guest blogs return with Coach Deb to share her story and give to you some tips to avoid “cubicle dweller syndrome”:

“Are you a cubicle dweller? If you said yes I feel your pain. I spent 13 years sitting in front of a computer and walking around in heels.

I began CrossFit almost 7 years ago not knowing how badly something like sitting in front of a computer would affect my range of motion and performance. I spent years in Physical Therapy trying to undo what I had done to my body and recovering from knee surgery.

I wore heels so much that my achilles shortened and I ended up having Chondromalacia (knee patella, improper tracking of the knee cap that causes degeneration of the cartilage underneath.) Sounds fun huh?

You would think that CrossFit caused this, but it was 5 years before even starting CrossFit believe it or not!

Anyhow, I started Physical Therapy to strengthen my knees and muscles around it. I soon realized that my knee problem was just one of a myriad of issues. Sitting behind a computer all day had also inhibited my ability to squat properly and keep my torso upright.

Sitting improperly caused my hip flexors to tighten, shoulders to come forward, scalene muscles to shorten, and the list goes on and on. I had to do something about it.

At first I was the weirdo who would take a 5 minute break and stretch and sit on a tune up ball to get into my hamstrings and glutes, then go against a wall and get into my scapular area.

Other employees would laugh and poke fun but soon I had the entire office taking a quick break and doing simple stretches with me. I became the mobility guru.

Most of you are familiar with the “blue toy” at the gym and the green weird looking cane that sits on top of the shelf where the ab mats are. Take some time to use them (more than happy to show you how.)

The blue one is a calf stretcher and the theracane can be used to get into hard to reach areas around your back. You can even get into the scalene muscles if used properly.

Here are two short videos from my favorite mobility guy Kelly Starrett. Taking a few minutes at work or at home to stretch and mobilize will make a world of difference in your performance at the gym and overall health. Let’s take care of our bodies!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN CAP:

1 Rep Max Deadlift EMOM
starting at 50% of 1RM, MUST increase by (20/10#) every round

*this weight will be used as a base for our next strength cycle

B) 8 MIN ALT EMOM:

B1) 7 x power snatch (115/75#)
B2) 7 x burpee box jump over (24/20″)
*goal is to do each movement AFAP

C) Core Work:

THREE SETS:

C1) 15 Seated Leg Lifts (slow and controlled)
Rest 60 seconds

C2) 10 Tuck-Up to V-Up Complex
Rest 60 seconds

Fusion:

A) Group Warmup & Mobility:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
+
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS

(:20 ON / :10 OFF x 8 SETS – 4 MINUTES)

momWOD:

Group Warmup & Mobility:

3 SETS:
15 SEC EASY + 15 SEC HARD – AIR ASSAULT
+
RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES
+
SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)

Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A) 10 MIN E2MOM:

1 Power Clean + 1 Front Squat + 1 Jerk
*pause at receiving position of jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.

Followed by…

B) 12 MIN E2MOM:
1 Power Clean + 1 Front Squat + 1 Clean & Jerk
Build over the course of the 6 sets.

C) WOD- 10 MIN AMRAP:

400m run
20 front squat (95/65#)
200m run
15 front squat (135/95#)
100m run
10 front squat (155/105#)
run as far as possible in any remaining time.

Fitness:

A: 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: BENCH PRESS:

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C: WOD:

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MINUTE
x 3 SETS

spinWOD:

A) 1:35 ON/1:25 OFF x 6 SETS:

A1. Assault bike

A2. Thrusters

*rest 4 minutes*

B) 30 seconds ON/ 1 minute OFF for 4 sets:

B1. Assault bike
B2. Burpees

Today I am VERY excited to bring you our first ever guest blog from one of our members!

Patrick Caneday has been training with us for about a year.  I still remember the first day he came in, and coaching a lot of his first classes.

He has been incredibly consistent in his training, all the while juggling a busy career and family life.  Let’s not forget those mud & obstacle runs! He’s got a few of those under his belt too!

The thing that really stands out to me about Patrick is his great attitude.  He’s very positive, each to coach, and always has a smile at the ready every day that I see him!

When he approached me asking if he could write a blog, I was thrilled! It’s not often I get the privilege to get this kind of amazing feedback about one of our member’s experiences here.

I’m touched and honored by his words, and I know you’ll enjoy this as well!

“I’m not a coach or a competitor. I don’t count calories or steps or distance. I’ve never committed myself to a regular exercise routine. I didn’t start CrossFit to lose weight or look like Derrick or House or any of the other chiseled gods among our sweaty masses. In short, I have nothing to teach you.

I’m just an exercise orphan who wandered into CFHV a little over a year ago and found a foster home.

I don’t even know why I decided to try CrossFit. I just heard about this phenomenon and started checking out gyms near me. An introductory session at CFHV showed me some of the basic moves, but I still didn’t quite get it. I barely finished a 100m row, my ass refused to drop below my knees for a proper squat and I vaguely remember paramedics waking me up after seven sit-ups.

As infrequently as I’ve done it in the past, exercise has always been about mental health for me, not physical. The satisfaction of pushing myself, the diversion and escape after a busy day (I’m not a morning exerciser). And mostly to chase away the mental ghosts, goblins and demons that torment and get the better of all of us.

I remember my first beginner class, looking at the board and thinking, “How the hell do they expect us to remember all this stuff?!” I also remember not being able to keep up or finish that WOD.

But I came back. Hell, I paid for the month and I hate wasting money. I liked that each workout was different. I liked that someone else put thought into each class and all I had to do was show up and let them tell me what to do. And there was Dan, full of energy, greeting me each time I walked in, remembering my name, asking me how it was going.

I couldn’t let him down.

It didn’t take long before I was hooked. Now, I’m that guy that won’t stop talking CrossFit whenever the topic of exercise comes up. I love telling people about my WOD, and that I have the best box in town and it’s open to anyone.

I still don’t look like Derrick or House. I’ve only just started venturing out of the beginner classes. And I didn’t realize how much I could hate burpees. But I don’t miss the 25lbs I’ve shed. So I’ve got that going for me.

I check the blog daily to see what the workout is, whether I’m going or not. I finish a class and start figuring out when I can get back for the next one. I don’t feel right each day unless I’m just a little sore. And if I go more than a few days without a workout, those demons return and I’m irritable, frustrated and confused.

What clicked for me about crossfit and CFHV in particular?

The people. The sense of community. The overall warmth and friendly atmosphere every time I walk through that garage door.

From my first classes, Sarah and Maurice, House and Bryan, Desi and Deb and Craig and others, saw that I was new and all made a point of introducing themselves to me, welcoming me and getting me through each workout exhausted but unharmed. Patiently, and happily, they finally got me to drop my ass below my knees for a proper squat.

A year later and I still don’t know the names of most of the people I work out with three times per week even though we’ve introduced ourselves. But even so, it’s rare to find a place of such community and encouragement. A place where everyone, no matter their skill, experience or age, whether they know your name or not, makes you feel a part of something better, without discouragement or condescension.

Thank you, Dan. Thank you, coaches. Thank you, fellow exercise orphans, for making this community what it is. You are why I come back.”


Wednesdsay’s Training:

CrossFit:

Olympic Weightlifting Technique:

A) 8 MIN E2MOM (4 sets):

2 Muscle Snatch

B) 10 MIN E2MOM (5 sets):

2 Power Snatch @ 70-75% of 1-RM Snatch

C) WOD- 15 MIN AMRAP:

1 MIN ROW FOR CAL
accumulate :60 sec in a FLR or high plank

*score is total cals

Fusion:

A) Group Warmup & Mobility – LOCOMOTION

Complete 2 SETS:
10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK

B) AMRAP 15 MINUTES:

20 M SINGLE ARM KB FARMER’S CARRY (R)
20 M SINGLE ARM KB FARMER’S CARRY (L)
30 DOUBLE UNDERS (60 SINGLES)
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
100 M RUN

REST 2 MINUTES

C) AMRAP 15 MINUTES – LADDER:
Add 1 rep to each movement every round. Complete AMRAP on the ladder in 15 min.

1 x BURPEE (+1 each round)
1 x 10 M SHUTTLE RUN (+1 each round)
1 x AIR SQUAT (+1 each round)

momWOD:

A) Barbell Strength

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

B) WOD: 20 MIN AMRAP

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Three sets, for quality and not for time (8 min cap):

A1) Rope Climb x 3 ascents
A2) Strict Handstand Push-Ups x Max Unbroken Reps

B. WOD- For Time (20 MIN Cap):

800m Run
10 V-Ups
10 Pistols
10 Single Arm Russian KB Swing (53/35#)
400m Run
20 V-Ups
20 Pistols
20 Single Arm Russian KB Swing (53/35#)
200m Run
30 V-Ups
30 Pistols
30 Single Arm Russian KB Swing (53/35#)

Fitness:

A) AIR SQUAT LADDER (you go – I go)

1-2-3-4-5-6-7-8-9-10

B: FRONT SQUATS:

Front Squats @ 40X1; 6 Reps; rest 60 sec x 5 SETS ON COACH CUE

C: WOD- 16 MIN AMRAP:

200 M RUN
15 WALL BALL
15 BOX JUMP / STEP UPS

spinWOD:

A) 5 minutes maxes

Station #1 assault bike

Station #2 Man makers

*rest 5 minutes after each station is completed, then switch*

B) 16 minute alternating EMOM

B1. Assault bike for 45 seconds
B2. 10 to 15 box jumps or step ups
B3. 10x reverse lunges (5 on each side)
B4.  10 to 15 Face pulls with band
As technology begins to integrate with our lives and less of us are involved in physically demanding jobs, we have to be diligent about how this can affect our physiology.

We spend far less time on our feet doing hard labor than our parents or grandparents did, and more and more time sitting at a desk “plugged in” to our computers.

Today our weekly Coach guest blogs return with Coach Deb to share her story and give to you some tips to avoid “cubicle dweller syndrome”:

“Are you a cubicle dweller? If you said yes I feel your pain. I spent 13 years sitting in front of a computer and walking around in heels.

I began CrossFit almost 7 years ago not knowing how badly something like sitting in front of a computer would affect my range of motion and performance. I spent years in Physical Therapy trying to undo what I had done to my body and recovering from knee surgery.

I wore heels so much that my achilles shortened and I ended up having Chondromalacia (knee patella, improper tracking of the knee cap that causes degeneration of the cartilage underneath.) Sounds fun huh?

You would think that CrossFit caused this, but it was 5 years before even starting CrossFit believe it or not!

Anyhow, I started Physical Therapy to strengthen my knees and muscles around it. I soon realized that my knee problem was just one of a myriad of issues. Sitting behind a computer all day had also inhibited my ability to squat properly and keep my torso upright.

Sitting improperly caused my hip flexors to tighten, shoulders to come forward, scalene muscles to shorten, and the list goes on and on. I had to do something about it.

At first I was the weirdo who would take a 5 minute break and stretch and sit on a tune up ball to get into my hamstrings and glutes, then go against a wall and get into my scapular area.

Other employees would laugh and poke fun but soon I had the entire office taking a quick break and doing simple stretches with me. I became the mobility guru.

Most of you are familiar with the “blue toy” at the gym and the green weird looking cane that sits on top of the shelf where the ab mats are. Take some time to use them (more than happy to show you how.)

The blue one is a calf stretcher and the theracane can be used to get into hard to reach areas around your back. You can even get into the scalene muscles if used properly.

Here are two short videos from my favorite mobility guy Kelly Starrett. Taking a few minutes at work or at home to stretch and mobilize will make a world of difference in your performance at the gym and overall health. Let’s take care of our bodies!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN CAP:

1 Rep Max Deadlift EMOM
starting at 50% of 1RM, MUST increase by (20/10#) every round

*this weight will be used as a base for our next strength cycle

B) 8 MIN ALT EMOM:

B1) 7 x power snatch (115/75#)
B2) 7 x burpee box jump over (24/20″)
*goal is to do each movement AFAP

C) Core Work:

THREE SETS:

C1) 15 Seated Leg Lifts (slow and controlled)
Rest 60 seconds

C2) 10 Tuck-Up to V-Up Complex
Rest 60 seconds

Fusion:

A) Group Warmup & Mobility:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
+
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS

(:20 ON / :10 OFF x 8 SETS – 4 MINUTES)

momWOD:

Group Warmup & Mobility:

3 SETS:
15 SEC EASY + 15 SEC HARD – AIR ASSAULT
+
RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES
+
SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)

Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A) 10 MIN E2MOM:

1 Power Clean + 1 Front Squat + 1 Jerk
*pause at receiving position of jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.

Followed by…

B) 12 MIN E2MOM:
1 Power Clean + 1 Front Squat + 1 Clean & Jerk
Build over the course of the 6 sets.

C) WOD- 10 MIN AMRAP:

400m run
20 front squat (95/65#)
200m run
15 front squat (135/95#)
100m run
10 front squat (155/105#)
run as far as possible in any remaining time.

Fitness:

A: 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: BENCH PRESS:

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C: WOD:

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MINUTE
x 3 SETS

spinWOD:

A) 1:35 ON/1:25 OFF x 6 SETS:

A1. Assault bike

A2. Thrusters

*rest 4 minutes*

B) 30 seconds ON/ 1 minute OFF for 4 sets:

B1. Assault bike
B2. Burpees

So we’re going to try something new out and see if it sticks.

A number of you have competitions coming up this Fall like Girls Gone RX, Kinnick Battle of the Boxes, & CF Insurgent Halloween Open.

These are all partner and/or team competitions, and sometimes it’s hard to get everybody together during the week.  Especially finding the space when there are classes going on to do your goat work or other supplementary work can be tough.

Others would just like some time when their schedule is more free on the weekend to get in supplementary or “goat” work, practice special skills, pick up a missed WOD, or just get a good sweat on!

Starting this Saturday and moving forward, CFHV is pleased to now offer Open Gym time from 11:30am-1:30pm after specialty class (currently coming up on week 5 of 8 of Oly Drills for Skills).

Open gym is unsupervised access to the gym where you can train or work on anything you’d like.  There will obviously be a coach on premises for you to ask questions or get advice on your training, as well as keep you safe and make sure everyone is respectful of the gym, equipment, & each other, but it’s essentially a chance for you to “do your own thing”.

We won’t offer any daycare to start off, but if the demand arises we will meet it as always!

If you’re already an Unlimited member, this is already included in your membership!  If not, it’s an easy and quick drop-in or add on to your membership available at the kiosk and website.

If you want to keep this Open gym time, let us know just by showing up!


DON’T FORGET TODAY IS THE LAST DAY FOR PRE-ORDER OF OUR SPECIAL EDITION HALLOWEEN GLOW-IN-THE-DARK SHIRT!

mens-halloweenladies-halloween


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 x 2 BENCH PRESS

B) WOD: 20 MIN “HELEN” RELAY:

400m run
12 pull ups
21 kb swings (53/35#)

*one partner completes 1 round at a time (RX) or run together, then split up reps with one partner working at a time (scaled)*

Fusion & momWOD:

3 PERSON TEAMS. 40 MIN AMRAP:

P1: 400 M RUN (Sets the pace of rotation, when back from run, move to ROW)
P2: ROW (for time it takes for runner to come back, then move to BIKE)
P3: AIR ASSAULT (for time it takes for runner to come back then move to RUN)
*
Once each person has done all 3 stations, break and each complete:
50 DOUBLE UNDERS (100 SINGLES)
25 SIT UPS
+
THEN REPEAT FROM TOP. AMRAP 40 MINUTES.