A Challenge for you ALL!

The gym floor:

Chico and I knocked it out Sunday and finished it off!  Thanks to Rob Gordon & Coach Tyler with the 4th quarter assists!

Max out:

Today we max out our pull-up!  We’ve been training nearly every variation of this for weeks, adjusting volume & load, and today is the day you get to put yourself to the test and see how strong you’ve become!

1st place WIN!:

Congratulations to Coach Tyler, who along with his 2 amigos Tyler & Fayez, won 1st place in the “Three Amigos” Competition this weekend!

Halloween Havoc:

Here’s what I can tell you:

  • We’re having a HUGE “High Voltage Halloween Havoc” party! UPDATE: PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!
  • CFHV is also going to have an ALL-NEW Halloween shirt to go with our party!
    • pre-order will be up this week, be super limited, and special edition!

Here’s what I can’t tell you:

  • When or where exactly the Halloween party will be.  We’re still locking down the venue, but we’re shooting for October 15 or 22. UPDATE: PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!
  • What exactly the t-shirt art will look like (and no, the image above is NOT the shirt).  It’s all designed, we’re just putting the finishing touches on it before it gets revealed mid-week!

This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Pulling strength (weighted pull-up)
Pressing endurance (WOD)

Tuesday:

Quad & glute strength (front squat)

Hamstring & glute endurance (WOD)

Lactic sprint (WOD)

Wednesday:

Pulling & pressing shoulder endurance (pull-up, push-up, RKBSw, SAwaiter)
Aerobic sprint (WOD)

Thursday:

Back & shoulder strength (db row, db fly, db press)
Mixed modal sprints! (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 minutes to build to a 1RM WEIGHTED PULL-UP

B) WOD- 20 MIN AMRAP:

1-2-3-4-5-6
BAR MUSCLE-UP
SQUAT CLEAN (185/135#)

*if sub 8 min, at 15 MIN:

2-4-6-8-10-12
C2B UNBROKEN SETS
PUSH PRESS (135/95#) UNBROKEN SETS

*if not finished in sub 8 min, at 15 MIN:

AMRAP:

1MIN HOLLOW ROCK

400M RUN

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it. Then P1 does next exercise, then P2 does it. Complete AMRAP in time given.

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

Body Composition

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

WOD:
400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


UPDATE: CFHV “HALLOWEEN HAVOC” PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from two weeks ago.

B) WOD, PART 1: 15 MIN E3MOM:
20 ALT BACK STEP LUNGES W/KB IN EACH HAND (53/35#)

C) WOD, PART 2:
3 MIN MAX CAL ASSAULT BIKE

 

Fitness:

A: PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B: THE SQUAT -THRUSTERS:

WORK: EMOM x 8 MINUTES DO 5 x BARBELL THRUSTERS

C: WOD: FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

spinWOD:

A) 10 MIN ALT Partner Assault Bike AMRAP:

30 CAL AFAP; split work however you want; REST :20.

*REST 4 MIN*

B) 3 ROUNDS: 30 seconds ON,  1:30 REST: 

B1) Assault bike

B2) Burpees

B3) KB goblet squats (Use a challenging weight)

“Spin” alternative: 30 seconds hard, 2 minutes Rest for 10 sets. Rest 5 minutes. Then repeat again.
The gym floor:

Chico and I knocked it out Sunday and finished it off!  Thanks to Rob Gordon & Coach Tyler with the 4th quarter assists!

Max out:

Today we max out our pull-up!  We’ve been training nearly every variation of this for weeks, adjusting volume & load, and today is the day you get to put yourself to the test and see how strong you’ve become!

1st place WIN!:

Congratulations to Coach Tyler, who along with his 2 amigos Tyler & Fayez, won 1st place in the “Three Amigos” Competition this weekend!

Halloween Havoc:

Here’s what I can tell you:

  • We’re having a HUGE “High Voltage Halloween Havoc” party! UPDATE: PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!
  • CFHV is also going to have an ALL-NEW Halloween shirt to go with our party!
    • pre-order will be up this week, be super limited, and special edition!

Here’s what I can’t tell you:

  • When or where exactly the Halloween party will be.  We’re still locking down the venue, but we’re shooting for October 15 or 22. UPDATE: PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!
  • What exactly the t-shirt art will look like (and no, the image above is NOT the shirt).  It’s all designed, we’re just putting the finishing touches on it before it gets revealed mid-week!

This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Pulling strength (weighted pull-up)
Pressing endurance (WOD)

Tuesday:

Quad & glute strength (front squat)

Hamstring & glute endurance (WOD)

Lactic sprint (WOD)

Wednesday:

Pulling & pressing shoulder endurance (pull-up, push-up, RKBSw, SAwaiter)
Aerobic sprint (WOD)

Thursday:

Back & shoulder strength (db row, db fly, db press)
Mixed modal sprints! (WOD)

Friday:

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 minutes to build to a 1RM WEIGHTED PULL-UP

B) WOD- 20 MIN AMRAP:

1-2-3-4-5-6
BAR MUSCLE-UP
SQUAT CLEAN (185/135#)

*if sub 8 min, at 15 MIN:

2-4-6-8-10-12
C2B UNBROKEN SETS
PUSH PRESS (135/95#) UNBROKEN SETS

*if not finished in sub 8 min, at 15 MIN:

AMRAP:

1MIN HOLLOW ROCK

400M RUN

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it. Then P1 does next exercise, then P2 does it. Complete AMRAP in time given.

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

Body Composition

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

WOD:
400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


UPDATE: CFHV “HALLOWEEN HAVOC” PARTY IS CONFIRMED FOR OCTOBER 15TH AT SIMMZY’S IN BURBANK!


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from two weeks ago.

B) WOD, PART 1: 15 MIN E3MOM:
20 ALT BACK STEP LUNGES W/KB IN EACH HAND (53/35#)

C) WOD, PART 2:
3 MIN MAX CAL ASSAULT BIKE

 

Fitness:

A: PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B: THE SQUAT -THRUSTERS:

WORK: EMOM x 8 MINUTES DO 5 x BARBELL THRUSTERS

C: WOD: FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

spinWOD:

A) 10 MIN ALT Partner Assault Bike AMRAP:

30 CAL AFAP; split work however you want; REST :20.

*REST 4 MIN*

B) 3 ROUNDS: 30 seconds ON,  1:30 REST: 

B1) Assault bike

B2) Burpees

B3) KB goblet squats (Use a challenging weight)

“Spin” alternative: 30 seconds hard, 2 minutes Rest for 10 sets. Rest 5 minutes. Then repeat again.
THESE guys are anonymous, but you don’t have to be!

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

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

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

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

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

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

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

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

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


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Horizontal chest pressing strength (bench press)

Scapular posterior pulling strength (lawnmower row)

Aerobic repeatability (WOD)

Tuesday:

Hamstring & glute strength (deadlift)

Aerobic steady state capacity (WOD)

Wednesday:

Overhead stability & core strength (overhead squat)

Core & uni-lateral stabilization endurance (WOD)

Thursday:

Generating power from hip extension (WOD A)

Anaerobic Lactic Power (WOD B)

Core endurance (cookie)

Friday:

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

A1)BENCH PRESS x 5 REPS; building in weight

A2) LAWN MOWER PULL x 8; build as needed

B) WOD- 21 MIN ALT EMOM:

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

*score is lowest reps of each

Fusion:

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

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

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

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

momWOD:

A: Body Composition:

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

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

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM DEADLIFT:

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

B) WOD- 3 rounds:

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

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

Fitness:

Body Composition:

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

WOD: 16 MIN AMRAP:

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

spinWOD:

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

A1) Assault bike

A2) Mountain climbers

Rest for 4 minutes

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

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