Babies & Birthdays!

Today I just wanted to kick things off with some shout-outs to our community!

In case you didn’t know, we’ve had quite a few births at our gym this year (and some still on the way!)  I think by the end of 2016 we’ll have something like 7 new babies!

Two of our most recent additions come from Geniella Lester & Amy Rocha!  Both have been very long time members of CFHV and trained throughout their pregnancies together.  Congratulations to them and here’s to a speedy recovery and return to training with us!

Yesterday was a very big day for one of our coaches here, when Coach Jose turned 30!  He’s been training and coaching with us coming up on 6 years now, and it’s amazing to see how much he has grown as an athlete, coach, and person. We’re proud to have him on the crew, so make sure you give him a high five if you see him around today!

Our weekly Wednesday Coach guest blogs will return this week!

and…

We’re extending Oly Drills for Skills to 9 weeks instead of 8.  That means there still 4 more to go!

We focus on one lift per week: the clean, the jerk, or the snatch.  With 9 weeks, we’ll have an opportunity to focus on each 3 times in rotation.  This gives an opportunity to not just hone our skills with single reps, but work on complexes and barbell cycling as well.

Now onto this week’s training notes!  We’ll spend the next couple weeks just maintaining our squatting strength that we’ve acquired, but no further progressions.  Just a “stasis” cycle of sorts until we begin our next progression cycle of our next two movements!


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 (high bar back squat)
Hamsting & glute strength (reverse lunges)

Pulling & pressing endurance (WOD)

Tuesday:

Shoulder pressing strength (seated strict press, push press)

MAP 4 Training (WOD)

 

Wednesday:

Hamstring, glute, & lat strength (deadlift)

Aerobic capacity repeats (WOD)

Core (WOD)

Thursday:

 

Barbell cycling, technique, & endurance (barbell complex)

Front rack stability & endurance (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B) 4 sets, every 2 min:
20 alternating back step lunges w/ 1 kb in each hand (same weight as previous weeks)

C) WOD:
1 minute max muscle up
1 minute max double unders
1 minute max wall ball
rest 2 minutes
2 minute max burpee

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

Tabata Style – :20 ON/ :10 OFF for each movement:

Red Band OH Pass Through
Jumping Jacks
Red Band T- Lat Pull Downs
Mountain Climbers
Red Band Chest Pull Aparts
Walk the Floors
Scap Push Ups
Sit Ups

 

Body Composition:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 MIN E2MOM:

Unsupported Seated Strict Press x 5 reps
Rest as needed

B) 10 MIN E2MOM:

Push Press x 3 reps
Rest as needed

C) 20 MIN E4MOM:

:90 Row for Cal
50 dubs or 12 burpees
-no singles-

*score is lowest Cal

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) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

C) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

spinWOD:

A) Partner workout: In 10 minutes try to accumulate as many calories as possible.

Switch every time you reach 8 cals (females: 6)

Note: These two movements can be done simultaneously. Switch after 8 SETS. 1 minute of  rest after before moving on to the next movement:

B) Tabata curls

C) Tabata tricep extensions

D)16 minute Alternating EMOM:

 

D1. Assault bike for 50 seconds

D2. Hold a plank as long as you can in 50 seconds

D3. Superman hold (as long as you can in 50 seconds)

 
Today I just wanted to kick things off with some shout-outs to our community!

In case you didn’t know, we’ve had quite a few births at our gym this year (and some still on the way!)  I think by the end of 2016 we’ll have something like 7 new babies!

Two of our most recent additions come from Geniella Lester & Amy Rocha!  Both have been very long time members of CFHV and trained throughout their pregnancies together.  Congratulations to them and here’s to a speedy recovery and return to training with us!

Yesterday was a very big day for one of our coaches here, when Coach Jose turned 30!  He’s been training and coaching with us coming up on 6 years now, and it’s amazing to see how much he has grown as an athlete, coach, and person. We’re proud to have him on the crew, so make sure you give him a high five if you see him around today!

Our weekly Wednesday Coach guest blogs will return this week!

and…

We’re extending Oly Drills for Skills to 9 weeks instead of 8.  That means there still 4 more to go!

We focus on one lift per week: the clean, the jerk, or the snatch.  With 9 weeks, we’ll have an opportunity to focus on each 3 times in rotation.  This gives an opportunity to not just hone our skills with single reps, but work on complexes and barbell cycling as well.

Now onto this week’s training notes!  We’ll spend the next couple weeks just maintaining our squatting strength that we’ve acquired, but no further progressions.  Just a “stasis” cycle of sorts until we begin our next progression cycle of our next two movements!


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 (high bar back squat)
Hamsting & glute strength (reverse lunges)

Pulling & pressing endurance (WOD)

Tuesday:

Shoulder pressing strength (seated strict press, push press)

MAP 4 Training (WOD)

 

Wednesday:

Hamstring, glute, & lat strength (deadlift)

Aerobic capacity repeats (WOD)

Core (WOD)

Thursday:

 

Barbell cycling, technique, & endurance (barbell complex)

Front rack stability & endurance (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B) 4 sets, every 2 min:
20 alternating back step lunges w/ 1 kb in each hand (same weight as previous weeks)

C) WOD:
1 minute max muscle up
1 minute max double unders
1 minute max wall ball
rest 2 minutes
2 minute max burpee

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

Tabata Style – :20 ON/ :10 OFF for each movement:

Red Band OH Pass Through
Jumping Jacks
Red Band T- Lat Pull Downs
Mountain Climbers
Red Band Chest Pull Aparts
Walk the Floors
Scap Push Ups
Sit Ups

 

Body Composition:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 MIN E2MOM:

Unsupported Seated Strict Press x 5 reps
Rest as needed

B) 10 MIN E2MOM:

Push Press x 3 reps
Rest as needed

C) 20 MIN E4MOM:

:90 Row for Cal
50 dubs or 12 burpees
-no singles-

*score is lowest Cal

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) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

C) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

spinWOD:

A) Partner workout: In 10 minutes try to accumulate as many calories as possible.

Switch every time you reach 8 cals (females: 6)

Note: These two movements can be done simultaneously. Switch after 8 SETS. 1 minute of  rest after before moving on to the next movement:

B) Tabata curls

C) Tabata tricep extensions

D)16 minute Alternating EMOM:

 

D1. Assault bike for 50 seconds

D2. Hold a plank as long as you can in 50 seconds

D3. Superman hold (as long as you can in 50 seconds)

 
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
Today I just wanted to kick things off with some shout-outs to our community!

In case you didn’t know, we’ve had quite a few births at our gym this year (and some still on the way!)  I think by the end of 2016 we’ll have something like 7 new babies!

Two of our most recent additions come from Geniella Lester & Amy Rocha!  Both have been very long time members of CFHV and trained throughout their pregnancies together.  Congratulations to them and here’s to a speedy recovery and return to training with us!

Yesterday was a very big day for one of our coaches here, when Coach Jose turned 30!  He’s been training and coaching with us coming up on 6 years now, and it’s amazing to see how much he has grown as an athlete, coach, and person. We’re proud to have him on the crew, so make sure you give him a high five if you see him around today!

Our weekly Wednesday Coach guest blogs will return this week!

and…

We’re extending Oly Drills for Skills to 9 weeks instead of 8.  That means there still 4 more to go!

We focus on one lift per week: the clean, the jerk, or the snatch.  With 9 weeks, we’ll have an opportunity to focus on each 3 times in rotation.  This gives an opportunity to not just hone our skills with single reps, but work on complexes and barbell cycling as well.

Now onto this week’s training notes!  We’ll spend the next couple weeks just maintaining our squatting strength that we’ve acquired, but no further progressions.  Just a “stasis” cycle of sorts until we begin our next progression cycle of our next two movements!


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 (high bar back squat)
Hamsting & glute strength (reverse lunges)

Pulling & pressing endurance (WOD)

Tuesday:

Shoulder pressing strength (seated strict press, push press)

MAP 4 Training (WOD)

 

Wednesday:

Hamstring, glute, & lat strength (deadlift)

Aerobic capacity repeats (WOD)

Core (WOD)

Thursday:

 

Barbell cycling, technique, & endurance (barbell complex)

Front rack stability & endurance (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B) 4 sets, every 2 min:
20 alternating back step lunges w/ 1 kb in each hand (same weight as previous weeks)

C) WOD:
1 minute max muscle up
1 minute max double unders
1 minute max wall ball
rest 2 minutes
2 minute max burpee

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

Tabata Style – :20 ON/ :10 OFF for each movement:

Red Band OH Pass Through
Jumping Jacks
Red Band T- Lat Pull Downs
Mountain Climbers
Red Band Chest Pull Aparts
Walk the Floors
Scap Push Ups
Sit Ups

 

Body Composition:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 MIN E2MOM:

Unsupported Seated Strict Press x 5 reps
Rest as needed

B) 10 MIN E2MOM:

Push Press x 3 reps
Rest as needed

C) 20 MIN E4MOM:

:90 Row for Cal
50 dubs or 12 burpees
-no singles-

*score is lowest Cal

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) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

C) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

spinWOD:

A) Partner workout: In 10 minutes try to accumulate as many calories as possible.

Switch every time you reach 8 cals (females: 6)

Note: These two movements can be done simultaneously. Switch after 8 SETS. 1 minute of  rest after before moving on to the next movement:

B) Tabata curls

C) Tabata tricep extensions

D)16 minute Alternating EMOM:

 

D1. Assault bike for 50 seconds

D2. Hold a plank as long as you can in 50 seconds

D3. Superman hold (as long as you can in 50 seconds)

 
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
Every day of course!

Actually, for most of us that would be a pretty horrible idea. It also depends on what you consider training.

We should definitely be active every day.  That doesn’t mean CrossFit or lifting weights every day though.

Some of us may have trained our body and gradually gotten to the point where we can train CrossFit or other intensity based workouts every day, but that takes many years of acclimatization.

For most of us, it’s going to be 3-5 days of CrossFit per week, and on the other days we should be engaged in active recovery. Go for a jog or a swim, ride a bike or take a hike, play other sports with your friends in the park, or generally engage in something that gets you off the couch and away from technology.

Remember that our bodies only recover while at rest, so training CrossFit every day can actually work against your fitness goals!

The programming is also written in a way where most people’s bodies just won’t be able to withstand training with the intensity that is intended to get the stimulus you want to continue progressing if you are coming 5 or 6 days in a row.

Does this mean that you can’t train every day and come to CrossFit every day, Monday through Saturday?

Well, no…I’m not saying that either.

You just might have to scale certain movements, and you will certainly have to scale the load (weight) that is “RX” that day.  You can still hit the intended stimulus to your energy system, you’ll just have to train a little bit more intelligently and “check your ego”.

Another very important component to all of this magic is keeping great communication with myself and ALL of your coaches.

If you have a question about how you’re feeling, a muscle group that is sore, or a challenge with a movement…we’re here to answer them!

Wondering why we do certain movements in certain combinations or what the overall arc is and where we’re headed?  Just ask me!  I love geeking out on fitness!

As always, I want you to be able to plan your training and rest for the week as best as possible, and that’s why every Monday I include the weekly training notes.

So to answer the question of how many days a week you should be training?  As you can see there are many factors, and there are no right answers.

With the help and collaboration of all of us though, there is no doubt we can get there together!


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:

Hamstring & glute strength (deadlift)

Barbell cycling & endurance *Barbells for Boobs practice* (WOD)

Tuesday:

Anterior shoulder pressing strength, posterior shoulder pulling strength, & scapular pulling strength  (sa db press, sa db row, bo rear delt fly)

Quad endurance, front rack stability, gymnastic enduracnce (WOD)

Wednesday:

Olympic Weightlifting technique (muscle & power snatch)

Aerobic capacity & core endurance repeats (WOD)

Thursday:

Pulling & Pressing strength (rope climbs & strict hspu)

Posterior chain & core endurance, uni-lateral stabilization (WOD)

Friday:

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Deadlift 15 MIN E3MOM:
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 6 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 2 reps @ 85%

B) Open WOD 13.4:

7 MIN AMRAP: 3/3, 6/6, 9/9, 12/12, ETC…

Clean & Jerk (135/95#)
Toes-to-Bar

Fusion:

TABATA STYLE – :20 ON / :10 OFF

COMPLETE ALL STATIONS WORKING :20 ON / :10 OFF x 8 SETS (4 MIN) + 1 MIN REST / ROTATE. THEN START OVER AT TOP WORKING :20 ON/ :10 OFF x 4 SETS EACH (2 MIN) + 30 SEC REST/ ROTATION. Total Program will take 45 MINUTES.

STATION 1: AIR ASSAULT (R1 = 8 SETS / R2 = 4 SETS)
REST 1 MIN / ROTATE (R1 = 1 MIN / R2 = 30 SEC)

STATION 2: WALL BALL SHOTS
REST 1 MIN / ROTATE

STATION 3: ROW
REST 1 MIN / ROTATE

STATION 4: RUSSIAN KB SWINGS
REST 1 MIN / ROTATE

STATION 5: BOX STEP UPS
REST 1 MIN / ROTATE

STATION 6: SIT UPS
REST 1 MIN / ROTATE

momWOD:

Body Composition:

3 SETS:
A1: Kneeling “Bottoms Up” Press (Use KB if possible, or DB) x 6 Reps each arm; rest 30 s
A2: Standing DB Push Press x 12 Reps; rest 30 sec
A3: Horizontal Chest to Bar Rows* @ 30X2; 4-6 Reps; Rest 30 sec
A4: Perfect Push Ups / Roll Ups x 12 Reps; rest 60 SEC

* Use kids pull up bar attachments or low racked barbells. Ensure horizontal bodies, elbows back, chest to bar.

WOD: 5 STATION ROTATION EMOM x 3 SETS:

WORK :45 SEC / :15 REST AND ROTATION – SCORE IS TOTAL REPS

Station 1: AIR ASSAULT (CALS)
Station 2: WALL BALL SHOTS
Station 3: BURPEES
Station 4: ROW (CALS)
Station 5: SIT UPS

REST 1 MINUTE


Tuesday’s Training:

CrossFit:

A) 12 MIN to rotate through 3-4 SETS:

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

B) WOD: 20 MIN AMRAP:

400m run
20 goblet squats (70/53#)
AMRAP ring push-ups

Fitness:

A) Strength, Technique, & Development- 3 SETS:

A1: Ring Rows @ 40X2; 6 Reps; rest 20 sec
A2: Chin Over Bar Hold (Perfect) – 30 SEC HOLD; rest 30 sec
A3: Push Ups x 12 Reps; rest 20 sec
A4: Low Ring Front Plank Hold – 30 SEC HOLD; rest 30 sec

B) WOD- 3 ROUNDS FOR TIME:

500 M ROW
30 DB PUSH PRESS
15 BURPEES

spinWOD:

A) 2 MIN ON/ 1 MIN OFF for 4 SETS:

Station #1 Assault bike
Station #2 Bench press

After 4 sets of each station are completed, rest 2 minutes, then switch.

B) 10 MIN EMOM (1 group works while the other rests)

B1. Assault bike
B2. Rest

Today I just wanted to kick things off with some shout-outs to our community!

In case you didn’t know, we’ve had quite a few births at our gym this year (and some still on the way!)  I think by the end of 2016 we’ll have something like 7 new babies!

Two of our most recent additions come from Geniella Lester & Amy Rocha!  Both have been very long time members of CFHV and trained throughout their pregnancies together.  Congratulations to them and here’s to a speedy recovery and return to training with us!

Yesterday was a very big day for one of our coaches here, when Coach Jose turned 30!  He’s been training and coaching with us coming up on 6 years now, and it’s amazing to see how much he has grown as an athlete, coach, and person. We’re proud to have him on the crew, so make sure you give him a high five if you see him around today!

Our weekly Wednesday Coach guest blogs will return this week!

and…

We’re extending Oly Drills for Skills to 9 weeks instead of 8.  That means there still 4 more to go!

We focus on one lift per week: the clean, the jerk, or the snatch.  With 9 weeks, we’ll have an opportunity to focus on each 3 times in rotation.  This gives an opportunity to not just hone our skills with single reps, but work on complexes and barbell cycling as well.

Now onto this week’s training notes!  We’ll spend the next couple weeks just maintaining our squatting strength that we’ve acquired, but no further progressions.  Just a “stasis” cycle of sorts until we begin our next progression cycle of our next two movements!


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 (high bar back squat)
Hamsting & glute strength (reverse lunges)

Pulling & pressing endurance (WOD)

Tuesday:

Shoulder pressing strength (seated strict press, push press)

MAP 4 Training (WOD)

 

Wednesday:

Hamstring, glute, & lat strength (deadlift)

Aerobic capacity repeats (WOD)

Core (WOD)

Thursday:

 

Barbell cycling, technique, & endurance (barbell complex)

Front rack stability & endurance (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B) 4 sets, every 2 min:
20 alternating back step lunges w/ 1 kb in each hand (same weight as previous weeks)

C) WOD:
1 minute max muscle up
1 minute max double unders
1 minute max wall ball
rest 2 minutes
2 minute max burpee

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

Tabata Style – :20 ON/ :10 OFF for each movement:

Red Band OH Pass Through
Jumping Jacks
Red Band T- Lat Pull Downs
Mountain Climbers
Red Band Chest Pull Aparts
Walk the Floors
Scap Push Ups
Sit Ups

 

Body Composition:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 MIN E2MOM:

Unsupported Seated Strict Press x 5 reps
Rest as needed

B) 10 MIN E2MOM:

Push Press x 3 reps
Rest as needed

C) 20 MIN E4MOM:

:90 Row for Cal
50 dubs or 12 burpees
-no singles-

*score is lowest Cal

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) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

C) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

spinWOD:

A) Partner workout: In 10 minutes try to accumulate as many calories as possible.

Switch every time you reach 8 cals (females: 6)

Note: These two movements can be done simultaneously. Switch after 8 SETS. 1 minute of  rest after before moving on to the next movement:

B) Tabata curls

C) Tabata tricep extensions

D)16 minute Alternating EMOM:

 

D1. Assault bike for 50 seconds

D2. Hold a plank as long as you can in 50 seconds

D3. Superman hold (as long as you can in 50 seconds)

 
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
Every day of course!

Actually, for most of us that would be a pretty horrible idea. It also depends on what you consider training.

We should definitely be active every day.  That doesn’t mean CrossFit or lifting weights every day though.

Some of us may have trained our body and gradually gotten to the point where we can train CrossFit or other intensity based workouts every day, but that takes many years of acclimatization.

For most of us, it’s going to be 3-5 days of CrossFit per week, and on the other days we should be engaged in active recovery. Go for a jog or a swim, ride a bike or take a hike, play other sports with your friends in the park, or generally engage in something that gets you off the couch and away from technology.

Remember that our bodies only recover while at rest, so training CrossFit every day can actually work against your fitness goals!

The programming is also written in a way where most people’s bodies just won’t be able to withstand training with the intensity that is intended to get the stimulus you want to continue progressing if you are coming 5 or 6 days in a row.

Does this mean that you can’t train every day and come to CrossFit every day, Monday through Saturday?

Well, no…I’m not saying that either.

You just might have to scale certain movements, and you will certainly have to scale the load (weight) that is “RX” that day.  You can still hit the intended stimulus to your energy system, you’ll just have to train a little bit more intelligently and “check your ego”.

Another very important component to all of this magic is keeping great communication with myself and ALL of your coaches.

If you have a question about how you’re feeling, a muscle group that is sore, or a challenge with a movement…we’re here to answer them!

Wondering why we do certain movements in certain combinations or what the overall arc is and where we’re headed?  Just ask me!  I love geeking out on fitness!

As always, I want you to be able to plan your training and rest for the week as best as possible, and that’s why every Monday I include the weekly training notes.

So to answer the question of how many days a week you should be training?  As you can see there are many factors, and there are no right answers.

With the help and collaboration of all of us though, there is no doubt we can get there together!


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:

Hamstring & glute strength (deadlift)

Barbell cycling & endurance *Barbells for Boobs practice* (WOD)

Tuesday:

Anterior shoulder pressing strength, posterior shoulder pulling strength, & scapular pulling strength  (sa db press, sa db row, bo rear delt fly)

Quad endurance, front rack stability, gymnastic enduracnce (WOD)

Wednesday:

Olympic Weightlifting technique (muscle & power snatch)

Aerobic capacity & core endurance repeats (WOD)

Thursday:

Pulling & Pressing strength (rope climbs & strict hspu)

Posterior chain & core endurance, uni-lateral stabilization (WOD)

Friday:

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Deadlift 15 MIN E3MOM:
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 6 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 2 reps @ 85%

B) Open WOD 13.4:

7 MIN AMRAP: 3/3, 6/6, 9/9, 12/12, ETC…

Clean & Jerk (135/95#)
Toes-to-Bar

Fusion:

TABATA STYLE – :20 ON / :10 OFF

COMPLETE ALL STATIONS WORKING :20 ON / :10 OFF x 8 SETS (4 MIN) + 1 MIN REST / ROTATE. THEN START OVER AT TOP WORKING :20 ON/ :10 OFF x 4 SETS EACH (2 MIN) + 30 SEC REST/ ROTATION. Total Program will take 45 MINUTES.

STATION 1: AIR ASSAULT (R1 = 8 SETS / R2 = 4 SETS)
REST 1 MIN / ROTATE (R1 = 1 MIN / R2 = 30 SEC)

STATION 2: WALL BALL SHOTS
REST 1 MIN / ROTATE

STATION 3: ROW
REST 1 MIN / ROTATE

STATION 4: RUSSIAN KB SWINGS
REST 1 MIN / ROTATE

STATION 5: BOX STEP UPS
REST 1 MIN / ROTATE

STATION 6: SIT UPS
REST 1 MIN / ROTATE

momWOD:

Body Composition:

3 SETS:
A1: Kneeling “Bottoms Up” Press (Use KB if possible, or DB) x 6 Reps each arm; rest 30 s
A2: Standing DB Push Press x 12 Reps; rest 30 sec
A3: Horizontal Chest to Bar Rows* @ 30X2; 4-6 Reps; Rest 30 sec
A4: Perfect Push Ups / Roll Ups x 12 Reps; rest 60 SEC

* Use kids pull up bar attachments or low racked barbells. Ensure horizontal bodies, elbows back, chest to bar.

WOD: 5 STATION ROTATION EMOM x 3 SETS:

WORK :45 SEC / :15 REST AND ROTATION – SCORE IS TOTAL REPS

Station 1: AIR ASSAULT (CALS)
Station 2: WALL BALL SHOTS
Station 3: BURPEES
Station 4: ROW (CALS)
Station 5: SIT UPS

REST 1 MINUTE


Tuesday’s Training:

CrossFit:

A) 12 MIN to rotate through 3-4 SETS:

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

B) WOD: 20 MIN AMRAP:

400m run
20 goblet squats (70/53#)
AMRAP ring push-ups

Fitness:

A) Strength, Technique, & Development- 3 SETS:

A1: Ring Rows @ 40X2; 6 Reps; rest 20 sec
A2: Chin Over Bar Hold (Perfect) – 30 SEC HOLD; rest 30 sec
A3: Push Ups x 12 Reps; rest 20 sec
A4: Low Ring Front Plank Hold – 30 SEC HOLD; rest 30 sec

B) WOD- 3 ROUNDS FOR TIME:

500 M ROW
30 DB PUSH PRESS
15 BURPEES

spinWOD:

A) 2 MIN ON/ 1 MIN OFF for 4 SETS:

Station #1 Assault bike
Station #2 Bench press

After 4 sets of each station are completed, rest 2 minutes, then switch.

B) 10 MIN EMOM (1 group works while the other rests)

B1. Assault bike
B2. Rest

Today I just wanted to kick things off with some shout-outs to our community!

In case you didn’t know, we’ve had quite a few births at our gym this year (and some still on the way!)  I think by the end of 2016 we’ll have something like 7 new babies!

Two of our most recent additions come from Geniella Lester & Amy Rocha!  Both have been very long time members of CFHV and trained throughout their pregnancies together.  Congratulations to them and here’s to a speedy recovery and return to training with us!

Yesterday was a very big day for one of our coaches here, when Coach Jose turned 30!  He’s been training and coaching with us coming up on 6 years now, and it’s amazing to see how much he has grown as an athlete, coach, and person. We’re proud to have him on the crew, so make sure you give him a high five if you see him around today!

Our weekly Wednesday Coach guest blogs will return this week!

and…

We’re extending Oly Drills for Skills to 9 weeks instead of 8.  That means there still 4 more to go!

We focus on one lift per week: the clean, the jerk, or the snatch.  With 9 weeks, we’ll have an opportunity to focus on each 3 times in rotation.  This gives an opportunity to not just hone our skills with single reps, but work on complexes and barbell cycling as well.

Now onto this week’s training notes!  We’ll spend the next couple weeks just maintaining our squatting strength that we’ve acquired, but no further progressions.  Just a “stasis” cycle of sorts until we begin our next progression cycle of our next two movements!


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 (high bar back squat)
Hamsting & glute strength (reverse lunges)

Pulling & pressing endurance (WOD)

Tuesday:

Shoulder pressing strength (seated strict press, push press)

MAP 4 Training (WOD)

 

Wednesday:

Hamstring, glute, & lat strength (deadlift)

Aerobic capacity repeats (WOD)

Core (WOD)

Thursday:

 

Barbell cycling, technique, & endurance (barbell complex)

Front rack stability & endurance (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B) 4 sets, every 2 min:
20 alternating back step lunges w/ 1 kb in each hand (same weight as previous weeks)

C) WOD:
1 minute max muscle up
1 minute max double unders
1 minute max wall ball
rest 2 minutes
2 minute max burpee

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

Tabata Style – :20 ON/ :10 OFF for each movement:

Red Band OH Pass Through
Jumping Jacks
Red Band T- Lat Pull Downs
Mountain Climbers
Red Band Chest Pull Aparts
Walk the Floors
Scap Push Ups
Sit Ups

Body Composition:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 MIN E2MOM:

Unsupported Seated Strict Press x 5 reps
Rest as needed

B) 10 MIN E2MOM:

Push Press x 3 reps
Rest as needed

C) 20 MIN E4MOM:

:90 Row for Cal
50 dubs or 12 burpees
-no singles-

*score is lowest Cal

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) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

C) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

spinWOD:

A) Partner workout: In 10 minutes try to accumulate as many calories as possible.

Switch every time you reach 8 cals (females: 6)

Note: These two movements can be done simultaneously. Switch after 8 SETS. 1 minute of  rest after before moving on to the next movement:

B) Tabata curls

C) Tabata tricep extensions

D)16 minute Alternating EMOM:

D1. Assault bike for 50 seconds

D2. Hold a plank as long as you can in 50 seconds

D3. Superman hold (as long as you can in 50 seconds)