THE FRIDAY SCOOP!

A BIG decision indeed…you must choose…

will YOU complete all 60 days of the CFHV Burpee Challenge?

Today is day 7!

Miss a day?  Miss ALL the days?

We’ve got you covered!  Just do 28 burpees today (7+6+5+4+3+2+1=28) and you’re back in the game!

November may see the end of the year begin to draw near, but that doesn’t mean we’re slowing down at CFHV!

In addition to the aforementioned 60 day Burpee Challenge that will round the year out, check out what else is in store:

November Guest Days are going on now!  There are posters everywhere!  Hopefully you’ve already brought by a friend of family member and shared the love with them.  Every Monday-Thursday @6, 7, & 930am, & 630pm.  Fridays, any class all day!

Trial by Fire Test-In is THIS Saturday in place of specialty class.  10-11:30am, and there are over 25 of you testing.  Could this be the beginning of a new Advanced Class?  Let’s see how many of you can pass and stay tuned!

strongWOD returns with Coach Jose every Saturday @ 10am for specialty class starting on November 19 and running for 8 weeks ONLY!  If you missed it last time, no doubt you heard about it.  It’s already included in your Unlimited membership, so no reason NOT to come experience the fun!

Holiday Party on Saturday December 10 is an annual tradition, and our BIGGEST event other than MURPH!  A great way to celebrate all of your accomplishments of the past year, and to look forward to the future before the year kicks off.  Let’s not forget the great food, drinks, dancing, and of course….the AWARDS!  Who will take home a trophy this year??

 


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 pressing strength (deadlift progressions)

Aerobic Endurance & flush-out (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Abdominal, lumbar, & VO2 endurance (WOD)

Wednesday:

Scapular pulling strength (ring row)

Vertical shoulder pressing & stabilization (sa oh kb carry)

Pulling, pressing, & hip hinge endurance (WOD)

Thursday:

Quad & glute strength (front squat)

Anaerobic Lactic Endurance (WOD)

Friday:

 

**Veteran’s Day HERO WOD “Three Wise Men”**


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT 15 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 7 reps @ 80%
*Set 5 – 5 reps @ 85%

B) 20 MIN AMRAP:

20 WALL BALL (20/10# to 10′)
15/12 CAL ROW

Fusion:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT- 18 MIN E2MOM:

3 SETS: 5,3,1

*each wave slightly heavier than the last

B) “MICHAEL”

3 RFT:
800M RUN
50 BACK EXTENSION
50 SIT-UPS

Fitness:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: 15 MIN AMRAP:

30 WALL BALL
20 DOUBLE UNDERS (40 singles)
10 BURPEES

spinWOD:

A) :25 ON/ 1:35 OFF X 10 SETS:

Switch Stations after each 1:35 rest

Station #1 : ASSAULT BIKE
Station #2: NO PUSH-UP BURPEES (fast)

*REST 2 MIN AFTER 10 SETS*

B) 10 MIN ALT EMOM:

B1) :40 ASSAULT BIKE
B2) 10-15 EACH LEG- REVERSE WEIGHTED LUNGES
A BIG decision indeed…you must choose…

will YOU complete all 60 days of the CFHV Burpee Challenge?

Today is day 7!

Miss a day?  Miss ALL the days?

We’ve got you covered!  Just do 28 burpees today (7+6+5+4+3+2+1=28) and you’re back in the game!

November may see the end of the year begin to draw near, but that doesn’t mean we’re slowing down at CFHV!

In addition to the aforementioned 60 day Burpee Challenge that will round the year out, check out what else is in store:

November Guest Days are going on now!  There are posters everywhere!  Hopefully you’ve already brought by a friend of family member and shared the love with them.  Every Monday-Thursday @6, 7, & 930am, & 630pm.  Fridays, any class all day!

Trial by Fire Test-In is THIS Saturday in place of specialty class.  10-11:30am, and there are over 25 of you testing.  Could this be the beginning of a new Advanced Class?  Let’s see how many of you can pass and stay tuned!

strongWOD returns with Coach Jose every Saturday @ 10am for specialty class starting on November 19 and running for 8 weeks ONLY!  If you missed it last time, no doubt you heard about it.  It’s already included in your Unlimited membership, so no reason NOT to come experience the fun!

Holiday Party on Saturday December 10 is an annual tradition, and our BIGGEST event other than MURPH!  A great way to celebrate all of your accomplishments of the past year, and to look forward to the future before the year kicks off.  Let’s not forget the great food, drinks, dancing, and of course….the AWARDS!  Who will take home a trophy this year??

 


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 pressing strength (deadlift progressions)

Aerobic Endurance & flush-out (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Abdominal, lumbar, & VO2 endurance (WOD)

Wednesday:

Scapular pulling strength (ring row)

Vertical shoulder pressing & stabilization (sa oh kb carry)

Pulling, pressing, & hip hinge endurance (WOD)

Thursday:

Quad & glute strength (front squat)

Anaerobic Lactic Endurance (WOD)

Friday:

 

**Veteran’s Day HERO WOD “Three Wise Men”**


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT 15 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 7 reps @ 80%
*Set 5 – 5 reps @ 85%

B) 20 MIN AMRAP:

20 WALL BALL (20/10# to 10′)
15/12 CAL ROW

Fusion:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT- 18 MIN E2MOM:

3 SETS: 5,3,1

*each wave slightly heavier than the last

B) “MICHAEL”

3 RFT:
800M RUN
50 BACK EXTENSION
50 SIT-UPS

Fitness:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: 15 MIN AMRAP:

30 WALL BALL
20 DOUBLE UNDERS (40 singles)
10 BURPEES

spinWOD:

A) :25 ON/ 1:35 OFF X 10 SETS:

Switch Stations after each 1:35 rest

Station #1 : ASSAULT BIKE
Station #2: NO PUSH-UP BURPEES (fast)

*REST 2 MIN AFTER 10 SETS*

B) 10 MIN ALT EMOM:

B1) :40 ASSAULT BIKE
B2) 10-15 EACH LEG- REVERSE WEIGHTED LUNGES
Today we pick up where we left off on Wednesday.

In Coach Tyler’s guest blog he discussed why repetition is important in our training, and how that doesn’t necessarily have to mean the end of variation.

Part of that repetition is to see the progression of your abilities over time, and unless you have a photographic memory you might need to log that somehow.

Today Coach Bryan builds upon that idea, and discusses the importance of keeping a personal log!

“Have you ever had trouble recalling what you lifted the prior week when asked to build upon what you did? Or even forget what you 1-rep max is on a lift? Benchmark time? Etc…

It happens all the time, whether you are brand new or been CrossFitting for multiple years.

Shouting out your score during class is an accomplishment, especially after you’ve given a workout everything you have…but logging it afterward in your own personal logbook is key!

Why? Not only will it show you how far you’ve progressed as a CrossFitter, but it will expose what your weaknesses are.  It also helps you recall what you’ve done recently, which is especially important if you are asked to build upon the numbers you’ve hit.

Those few extra minutes after mobilizing or cooling down (also major keys) to log what you just did will make a huge difference in terms of your progression.

So please, log what you do!

I personally bought myself mini note pads when I first began, then went the spread sheet route for all my max lifts and benchmarks, to eventually logging my scores in an online platform.

My point is that there are many ways you can log what you do, and I promise the future you will thank you for it!

Keep up the hard work & happy lifting!”

So there it is!  Two for one this week!

Announcements!:

Olympic Drills for Skills:

This is the final week for our specialty Oly class on Saturday this year!.  We’ve spent the last 9 weeks honing our skills in the Olympic lifts, and this is your last chance until Oly returns in January.  Be there Saturday from 10-11:30am!

Open Gym & “Trial by Fire”:

Next Saturday, November 5 from 10-11:30 in place of specialty class will be a one-time only “Trial by Fire” training session.

This will be an open gym format, but coaches will be on hand to answer your questions, give advice, or help you with a sticking point if you are testing on Saturday, November 12.

We have 26 people testing (so far), including multiple athletes from gyms all over the Los Angeles area!

Don’t forget we also now have Open gym EVERY Saturday from 11:30-1:30!

Guest Days:

Check out the posters all over the gym!

We want you to be able to show all of your friends how you’ve become such an awesome athlete! The best part about CrossFit is the community, and we love welcoming new faces!

The best way to introduce someone you know to CrossFit is to show them!  Be their ambassador, bring them to class with you, and show them the way.

ANY 7am, 9:30am or 6:30pm class Monday through Thursday, and ALL CLASSES on Friday are open for you to bring a friend or family member.  That’s for the entire month of November!


 Friday’s Training:

CrossFit:

PARTNER WOD @ DEUX:

WOD 1: 15 MIN AMRAP:

P1: 15 DB THRUSTERS
WHILE
P2: AMRAP PULL UPS
THEN SWITCH (P2 does Thrusters, P1 does B-Pull Ups)
+
BOTH: 15 HR PUSH UPS (Scale to reg or roll ups)

REST 3-5 MINUTES

WOD 2: FOR TIME CHIPPER

Share the work load, one person working at a time.

100 WBS
80 “BALLER” WALKING LUNGES (Must pass KB around front leg when lunging)
60 KB SWINGS
40 PISTOLS
20 SINGLE LEG BURPEES

Fusion:

PART 1: 10 MIN AMRAP

20 M S.A KB WAITER’S CARRY – EACH ARM
20 DOUBLE UNDERS (40 singles)
20 M FARMER’S CARRY – HEAVY
20 SIT UPS

REST 2-5 MINUTES

PART 2: ALT. EMOM x 24 MIN (4 SETS)

MIN 1: 8-10 REPS KB SWING – RUSSIAN
MIN 2: 8-10 REPS SINGLE ARM KB PUSH PRESS (RIGHT)
MIN 3: 8-10 REPS SINGLE ARM KB PUSH PRESS (LEFT)
MIN 4: 6-8 BURPEE BOX JUMPS
MIN 5: 8-10 SIDE PLANK ARCH UPS (RIGHT)
MIN 6: 8-10 SIDE PLANK ARCH UPS (LEFT)

momWOD:

 

“Follow Me” Style Relay – P1 In the lead:
10 CAL BIKE
15 BURPEES
20 BOX JUMP /STEP UPS
25 WALL BALL
30 WALKING LUNGES (Total steps, DB’s ok)
35 SIT UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
35 SIT UPS
30 WALKING LUNGES
25 WALL BALL
20 BOX JUMP / STEP UPS
15 BURPEES
10 CAL BIKE
A BIG decision indeed…you must choose…

will YOU complete all 60 days of the CFHV Burpee Challenge?

Today is day 7!

Miss a day?  Miss ALL the days?

We’ve got you covered!  Just do 28 burpees today (7+6+5+4+3+2+1=28) and you’re back in the game!

November may see the end of the year begin to draw near, but that doesn’t mean we’re slowing down at CFHV!

In addition to the aforementioned 60 day Burpee Challenge that will round the year out, check out what else is in store:

November Guest Days are going on now!  There are posters everywhere!  Hopefully you’ve already brought by a friend of family member and shared the love with them.  Every Monday-Thursday @6, 7, & 930am, & 630pm.  Fridays, any class all day!

Trial by Fire Test-In is THIS Saturday in place of specialty class.  10-11:30am, and there are over 25 of you testing.  Could this be the beginning of a new Advanced Class?  Let’s see how many of you can pass and stay tuned!

strongWOD returns with Coach Jose every Saturday @ 10am for specialty class starting on November 19 and running for 8 weeks ONLY!  If you missed it last time, no doubt you heard about it.  It’s already included in your Unlimited membership, so no reason NOT to come experience the fun!

Holiday Party on Saturday December 10 is an annual tradition, and our BIGGEST event other than MURPH!  A great way to celebrate all of your accomplishments of the past year, and to look forward to the future before the year kicks off.  Let’s not forget the great food, drinks, dancing, and of course….the AWARDS!  Who will take home a trophy this year??

 


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 pressing strength (deadlift progressions)

Aerobic Endurance & flush-out (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Abdominal, lumbar, & VO2 endurance (WOD)

Wednesday:

Scapular pulling strength (ring row)

Vertical shoulder pressing & stabilization (sa oh kb carry)

Pulling, pressing, & hip hinge endurance (WOD)

Thursday:

Quad & glute strength (front squat)

Anaerobic Lactic Endurance (WOD)

Friday:

 

**Veteran’s Day HERO WOD “Three Wise Men”**


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT 15 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 7 reps @ 80%
*Set 5 – 5 reps @ 85%

B) 20 MIN AMRAP:

20 WALL BALL (20/10# to 10′)
15/12 CAL ROW

Fusion:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT- 18 MIN E2MOM:

3 SETS: 5,3,1

*each wave slightly heavier than the last

B) “MICHAEL”

3 RFT:
800M RUN
50 BACK EXTENSION
50 SIT-UPS

Fitness:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: 15 MIN AMRAP:

30 WALL BALL
20 DOUBLE UNDERS (40 singles)
10 BURPEES

spinWOD:

A) :25 ON/ 1:35 OFF X 10 SETS:

Switch Stations after each 1:35 rest

Station #1 : ASSAULT BIKE
Station #2: NO PUSH-UP BURPEES (fast)

*REST 2 MIN AFTER 10 SETS*

B) 10 MIN ALT EMOM:

B1) :40 ASSAULT BIKE
B2) 10-15 EACH LEG- REVERSE WEIGHTED LUNGES
Today we pick up where we left off on Wednesday.

In Coach Tyler’s guest blog he discussed why repetition is important in our training, and how that doesn’t necessarily have to mean the end of variation.

Part of that repetition is to see the progression of your abilities over time, and unless you have a photographic memory you might need to log that somehow.

Today Coach Bryan builds upon that idea, and discusses the importance of keeping a personal log!

“Have you ever had trouble recalling what you lifted the prior week when asked to build upon what you did? Or even forget what you 1-rep max is on a lift? Benchmark time? Etc…

It happens all the time, whether you are brand new or been CrossFitting for multiple years.

Shouting out your score during class is an accomplishment, especially after you’ve given a workout everything you have…but logging it afterward in your own personal logbook is key!

Why? Not only will it show you how far you’ve progressed as a CrossFitter, but it will expose what your weaknesses are.  It also helps you recall what you’ve done recently, which is especially important if you are asked to build upon the numbers you’ve hit.

Those few extra minutes after mobilizing or cooling down (also major keys) to log what you just did will make a huge difference in terms of your progression.

So please, log what you do!

I personally bought myself mini note pads when I first began, then went the spread sheet route for all my max lifts and benchmarks, to eventually logging my scores in an online platform.

My point is that there are many ways you can log what you do, and I promise the future you will thank you for it!

Keep up the hard work & happy lifting!”

So there it is!  Two for one this week!

Announcements!:

Olympic Drills for Skills:

This is the final week for our specialty Oly class on Saturday this year!.  We’ve spent the last 9 weeks honing our skills in the Olympic lifts, and this is your last chance until Oly returns in January.  Be there Saturday from 10-11:30am!

Open Gym & “Trial by Fire”:

Next Saturday, November 5 from 10-11:30 in place of specialty class will be a one-time only “Trial by Fire” training session.

This will be an open gym format, but coaches will be on hand to answer your questions, give advice, or help you with a sticking point if you are testing on Saturday, November 12.

We have 26 people testing (so far), including multiple athletes from gyms all over the Los Angeles area!

Don’t forget we also now have Open gym EVERY Saturday from 11:30-1:30!

Guest Days:

Check out the posters all over the gym!

We want you to be able to show all of your friends how you’ve become such an awesome athlete! The best part about CrossFit is the community, and we love welcoming new faces!

The best way to introduce someone you know to CrossFit is to show them!  Be their ambassador, bring them to class with you, and show them the way.

ANY 7am, 9:30am or 6:30pm class Monday through Thursday, and ALL CLASSES on Friday are open for you to bring a friend or family member.  That’s for the entire month of November!


 Friday’s Training:

CrossFit:

PARTNER WOD @ DEUX:

WOD 1: 15 MIN AMRAP:

P1: 15 DB THRUSTERS
WHILE
P2: AMRAP PULL UPS
THEN SWITCH (P2 does Thrusters, P1 does B-Pull Ups)
+
BOTH: 15 HR PUSH UPS (Scale to reg or roll ups)

REST 3-5 MINUTES

WOD 2: FOR TIME CHIPPER

Share the work load, one person working at a time.

100 WBS
80 “BALLER” WALKING LUNGES (Must pass KB around front leg when lunging)
60 KB SWINGS
40 PISTOLS
20 SINGLE LEG BURPEES

Fusion:

PART 1: 10 MIN AMRAP

20 M S.A KB WAITER’S CARRY – EACH ARM
20 DOUBLE UNDERS (40 singles)
20 M FARMER’S CARRY – HEAVY
20 SIT UPS

REST 2-5 MINUTES

PART 2: ALT. EMOM x 24 MIN (4 SETS)

MIN 1: 8-10 REPS KB SWING – RUSSIAN
MIN 2: 8-10 REPS SINGLE ARM KB PUSH PRESS (RIGHT)
MIN 3: 8-10 REPS SINGLE ARM KB PUSH PRESS (LEFT)
MIN 4: 6-8 BURPEE BOX JUMPS
MIN 5: 8-10 SIDE PLANK ARCH UPS (RIGHT)
MIN 6: 8-10 SIDE PLANK ARCH UPS (LEFT)

momWOD:

 

“Follow Me” Style Relay – P1 In the lead:
10 CAL BIKE
15 BURPEES
20 BOX JUMP /STEP UPS
25 WALL BALL
30 WALKING LUNGES (Total steps, DB’s ok)
35 SIT UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
35 SIT UPS
30 WALKING LUNGES
25 WALL BALL
20 BOX JUMP / STEP UPS
15 BURPEES
10 CAL BIKE
The holidays will be here before you know it!  This year has really flown by.

One of the hardest things during November & December is keeping consistent in your training.  You’re probably going to be eating more, and exercising less.

Even if you aren’t eating more, the quality of what you are eating is sure to take a hit.  It’s hard to avoid!

This year we’re going to be bringing back something we haven’t done since 2012. It’s a fun way to stay consistent through those months, it’s super easy, and you can even get your friends & family in on the action!

Starting November 1, and running every day for 60 days, will be our burpee challenge!

…let it soak in…hopefully I didn’t lose you at burpees…

It works like this: on day 1, you do 1 burpee.

On day 2, you do 2 burpees, and so on…  The rules are that you can’t do extra burpees to “get ahead”, but if you miss a day, you can make it up on the next day.

If you miss a day on days 1-20, it’s not a huge deal.  If you start missing days up in those higher numbered days, you could end up doing an awful lot of burpees!

That’s the point though.  As we get into the part of the year where it gets harder to stay consistent, our motiviation not to miss one of those days increases as well.

The great news is that you can do burpees anywhere.  If you miss a day at the gym, you’re out of town, or your schedule is generally busy, you’re easily covered!

So there it is.  Ask one of your coaches or myself if you have any questions, and let’s have a GREAT 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:

Hamstring & glute pressing strength (deadlift)

Aerobic power (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Vertical chest & horizontal scapular pulling strength (chin-up)

MAP 5, vertical pulling endurance, & hip extension (WOD

Wednesday:

Horizontal chest & shoulder pressing strength (db bench)

Core strength & abdominal work (hollow rock & table roll)

Vertical pressing & quad endurance, unilateral stabilization & grip (WOD)

Thursday:

Aerobic steady-state (WOD A)

Anaerobic Lactic Capacity (WOD B)

Posterior chain pulling endurance, hip & core activation (RDL & leg lift)

Friday:

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 3 reps @ 85%

B) 18 MIN AMRAP:

@ 0:00 perform: 1500/1200m row

@9:00 perform:

800m run
30 pistols
20 hang power clean (155/105#)*
10 deadlifts (155/105#)*

*not to exceed 60% of 1RM hang pow clean)

Fusion:

AMRAP 40 MINUTES:

50 Double Unders
500 M ROW

REST 1 MIN

40 KB SWINGS
400 M RUN

REST 1 MIN

30 WALL BALL
30 BOX JUMP / STEP UPS

REST 1 MIN

20 CAL BIKE
20 BURPEES

momWOD:

A) Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest 30 sec
A2: Ring Rows @ 30X1; 8 Reps; rest 30 sec
A3: S.A KB Waiter’s Carry x 20 M Each arm; rest 30 sec

WOD: ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: 45 SEC MAX CAL ROW / 15 SEC REST
MIN 2: 8 x UB PUSH PRESS (DB or BB depending on ability)
MIN 3: 8 x BURPEE BOX JUMP

* Scale Reps if not making all by 45 sec


Tuesday’s Training:

CrossFit:

A) 20 MIN E2MOM:

A1) POWER SNATCH + 2 OHS; building

A2) 4 STRICT CHIN-UP; add weight if possible

B) 3 ROUNDS- 3 MIN ON/3 MIN OFF:

2 ROPE CLIMB BUY-IN;
AMRAP BURPEE BOX JUMPS

Fitness:

A) UPPER BODY PUSHING – VERTICAL AND HORIZONTAL:

4 SETS:

A1: SEATED DB PRESS @ 30X1 x 8 REPS: rest 30sec
A2: PERFECT PUSH UPS / ROLL UPS x 16 REPS; rest 30-60 sec

WOD: 20 MIN TIME CAP – CHIPPER FOR TIME:

500 M ROW
50 DOUBLE UNDERS (100 singles)
400 M RUN
40 WALKING LUNGES (total)
30 WALL BALL SHOTS
30 SIT UPS
20 CAL BIKE
20 BURPEES

spinWOD:

A) Partner workout: 12 MIN MAX CAL:

*Switch partners every MIN.

Rest 4 MIN

B) 1:45 ON/ 1:15 OFF for 6 sets (rotate after every rest):
B1) ASSAULT BIKE
B2) PULL-UPS OR RING ROWS
B3) DB BENCH PRESS
A BIG decision indeed…you must choose…

will YOU complete all 60 days of the CFHV Burpee Challenge?

Today is day 7!

Miss a day?  Miss ALL the days?

We’ve got you covered!  Just do 28 burpees today (7+6+5+4+3+2+1=28) and you’re back in the game!

November may see the end of the year begin to draw near, but that doesn’t mean we’re slowing down at CFHV!

In addition to the aforementioned 60 day Burpee Challenge that will round the year out, check out what else is in store:

November Guest Days are going on now!  There are posters everywhere!  Hopefully you’ve already brought by a friend of family member and shared the love with them.  Every Monday-Thursday @6, 7, & 930am, & 630pm.  Fridays, any class all day!

Trial by Fire Test-In is THIS Saturday in place of specialty class.  10-11:30am, and there are over 25 of you testing.  Could this be the beginning of a new Advanced Class?  Let’s see how many of you can pass and stay tuned!

strongWOD returns with Coach Jose every Saturday @ 10am for specialty class starting on November 19 and running for 8 weeks ONLY!  If you missed it last time, no doubt you heard about it.  It’s already included in your Unlimited membership, so no reason NOT to come experience the fun!

Holiday Party on Saturday December 10 is an annual tradition, and our BIGGEST event other than MURPH!  A great way to celebrate all of your accomplishments of the past year, and to look forward to the future before the year kicks off.  Let’s not forget the great food, drinks, dancing, and of course….the AWARDS!  Who will take home a trophy this year??

 


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 pressing strength (deadlift progressions)

Aerobic Endurance & flush-out (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Abdominal, lumbar, & VO2 endurance (WOD)

Wednesday:

Scapular pulling strength (ring row)

Vertical shoulder pressing & stabilization (sa oh kb carry)

Pulling, pressing, & hip hinge endurance (WOD)

Thursday:

Quad & glute strength (front squat)

Anaerobic Lactic Endurance (WOD)

Friday:

 

**Veteran’s Day HERO WOD “Three Wise Men”**


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT 15 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 7 reps @ 80%
*Set 5 – 5 reps @ 85%

B) 20 MIN AMRAP:

20 WALL BALL (20/10# to 10′)
15/12 CAL ROW

Fusion:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT- 18 MIN E2MOM:

3 SETS: 5,3,1

*each wave slightly heavier than the last

B) “MICHAEL”

3 RFT:
800M RUN
50 BACK EXTENSION
50 SIT-UPS

Fitness:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: 15 MIN AMRAP:

30 WALL BALL
20 DOUBLE UNDERS (40 singles)
10 BURPEES

spinWOD:

A) :25 ON/ 1:35 OFF X 10 SETS:

Switch Stations after each 1:35 rest

Station #1 : ASSAULT BIKE
Station #2: NO PUSH-UP BURPEES (fast)

*REST 2 MIN AFTER 10 SETS*

B) 10 MIN ALT EMOM:

B1) :40 ASSAULT BIKE
B2) 10-15 EACH LEG- REVERSE WEIGHTED LUNGES
Today we pick up where we left off on Wednesday.

In Coach Tyler’s guest blog he discussed why repetition is important in our training, and how that doesn’t necessarily have to mean the end of variation.

Part of that repetition is to see the progression of your abilities over time, and unless you have a photographic memory you might need to log that somehow.

Today Coach Bryan builds upon that idea, and discusses the importance of keeping a personal log!

“Have you ever had trouble recalling what you lifted the prior week when asked to build upon what you did? Or even forget what you 1-rep max is on a lift? Benchmark time? Etc…

It happens all the time, whether you are brand new or been CrossFitting for multiple years.

Shouting out your score during class is an accomplishment, especially after you’ve given a workout everything you have…but logging it afterward in your own personal logbook is key!

Why? Not only will it show you how far you’ve progressed as a CrossFitter, but it will expose what your weaknesses are.  It also helps you recall what you’ve done recently, which is especially important if you are asked to build upon the numbers you’ve hit.

Those few extra minutes after mobilizing or cooling down (also major keys) to log what you just did will make a huge difference in terms of your progression.

So please, log what you do!

I personally bought myself mini note pads when I first began, then went the spread sheet route for all my max lifts and benchmarks, to eventually logging my scores in an online platform.

My point is that there are many ways you can log what you do, and I promise the future you will thank you for it!

Keep up the hard work & happy lifting!”

So there it is!  Two for one this week!

Announcements!:

Olympic Drills for Skills:

This is the final week for our specialty Oly class on Saturday this year!.  We’ve spent the last 9 weeks honing our skills in the Olympic lifts, and this is your last chance until Oly returns in January.  Be there Saturday from 10-11:30am!

Open Gym & “Trial by Fire”:

Next Saturday, November 5 from 10-11:30 in place of specialty class will be a one-time only “Trial by Fire” training session.

This will be an open gym format, but coaches will be on hand to answer your questions, give advice, or help you with a sticking point if you are testing on Saturday, November 12.

We have 26 people testing (so far), including multiple athletes from gyms all over the Los Angeles area!

Don’t forget we also now have Open gym EVERY Saturday from 11:30-1:30!

Guest Days:

Check out the posters all over the gym!

We want you to be able to show all of your friends how you’ve become such an awesome athlete! The best part about CrossFit is the community, and we love welcoming new faces!

The best way to introduce someone you know to CrossFit is to show them!  Be their ambassador, bring them to class with you, and show them the way.

ANY 7am, 9:30am or 6:30pm class Monday through Thursday, and ALL CLASSES on Friday are open for you to bring a friend or family member.  That’s for the entire month of November!


 Friday’s Training:

CrossFit:

PARTNER WOD @ DEUX:

WOD 1: 15 MIN AMRAP:

P1: 15 DB THRUSTERS
WHILE
P2: AMRAP PULL UPS
THEN SWITCH (P2 does Thrusters, P1 does B-Pull Ups)
+
BOTH: 15 HR PUSH UPS (Scale to reg or roll ups)

REST 3-5 MINUTES

WOD 2: FOR TIME CHIPPER

Share the work load, one person working at a time.

100 WBS
80 “BALLER” WALKING LUNGES (Must pass KB around front leg when lunging)
60 KB SWINGS
40 PISTOLS
20 SINGLE LEG BURPEES

Fusion:

PART 1: 10 MIN AMRAP

20 M S.A KB WAITER’S CARRY – EACH ARM
20 DOUBLE UNDERS (40 singles)
20 M FARMER’S CARRY – HEAVY
20 SIT UPS

REST 2-5 MINUTES

PART 2: ALT. EMOM x 24 MIN (4 SETS)

MIN 1: 8-10 REPS KB SWING – RUSSIAN
MIN 2: 8-10 REPS SINGLE ARM KB PUSH PRESS (RIGHT)
MIN 3: 8-10 REPS SINGLE ARM KB PUSH PRESS (LEFT)
MIN 4: 6-8 BURPEE BOX JUMPS
MIN 5: 8-10 SIDE PLANK ARCH UPS (RIGHT)
MIN 6: 8-10 SIDE PLANK ARCH UPS (LEFT)

momWOD:

 

“Follow Me” Style Relay – P1 In the lead:
10 CAL BIKE
15 BURPEES
20 BOX JUMP /STEP UPS
25 WALL BALL
30 WALKING LUNGES (Total steps, DB’s ok)
35 SIT UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
35 SIT UPS
30 WALKING LUNGES
25 WALL BALL
20 BOX JUMP / STEP UPS
15 BURPEES
10 CAL BIKE
The holidays will be here before you know it!  This year has really flown by.

One of the hardest things during November & December is keeping consistent in your training.  You’re probably going to be eating more, and exercising less.

Even if you aren’t eating more, the quality of what you are eating is sure to take a hit.  It’s hard to avoid!

This year we’re going to be bringing back something we haven’t done since 2012. It’s a fun way to stay consistent through those months, it’s super easy, and you can even get your friends & family in on the action!

Starting November 1, and running every day for 60 days, will be our burpee challenge!

…let it soak in…hopefully I didn’t lose you at burpees…

It works like this: on day 1, you do 1 burpee.

On day 2, you do 2 burpees, and so on…  The rules are that you can’t do extra burpees to “get ahead”, but if you miss a day, you can make it up on the next day.

If you miss a day on days 1-20, it’s not a huge deal.  If you start missing days up in those higher numbered days, you could end up doing an awful lot of burpees!

That’s the point though.  As we get into the part of the year where it gets harder to stay consistent, our motiviation not to miss one of those days increases as well.

The great news is that you can do burpees anywhere.  If you miss a day at the gym, you’re out of town, or your schedule is generally busy, you’re easily covered!

So there it is.  Ask one of your coaches or myself if you have any questions, and let’s have a GREAT 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:

Hamstring & glute pressing strength (deadlift)

Aerobic power (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Vertical chest & horizontal scapular pulling strength (chin-up)

MAP 5, vertical pulling endurance, & hip extension (WOD

Wednesday:

Horizontal chest & shoulder pressing strength (db bench)

Core strength & abdominal work (hollow rock & table roll)

Vertical pressing & quad endurance, unilateral stabilization & grip (WOD)

Thursday:

Aerobic steady-state (WOD A)

Anaerobic Lactic Capacity (WOD B)

Posterior chain pulling endurance, hip & core activation (RDL & leg lift)

Friday:

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 3 reps @ 85%

B) 18 MIN AMRAP:

@ 0:00 perform: 1500/1200m row

@9:00 perform:

800m run
30 pistols
20 hang power clean (155/105#)*
10 deadlifts (155/105#)*

*not to exceed 60% of 1RM hang pow clean)

Fusion:

AMRAP 40 MINUTES:

50 Double Unders
500 M ROW

REST 1 MIN

40 KB SWINGS
400 M RUN

REST 1 MIN

30 WALL BALL
30 BOX JUMP / STEP UPS

REST 1 MIN

20 CAL BIKE
20 BURPEES

momWOD:

A) Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest 30 sec
A2: Ring Rows @ 30X1; 8 Reps; rest 30 sec
A3: S.A KB Waiter’s Carry x 20 M Each arm; rest 30 sec

WOD: ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: 45 SEC MAX CAL ROW / 15 SEC REST
MIN 2: 8 x UB PUSH PRESS (DB or BB depending on ability)
MIN 3: 8 x BURPEE BOX JUMP

* Scale Reps if not making all by 45 sec


Tuesday’s Training:

CrossFit:

A) 20 MIN E2MOM:

A1) POWER SNATCH + 2 OHS; building

A2) 4 STRICT CHIN-UP; add weight if possible

B) 3 ROUNDS- 3 MIN ON/3 MIN OFF:

2 ROPE CLIMB BUY-IN;
AMRAP BURPEE BOX JUMPS

Fitness:

A) UPPER BODY PUSHING – VERTICAL AND HORIZONTAL:

4 SETS:

A1: SEATED DB PRESS @ 30X1 x 8 REPS: rest 30sec
A2: PERFECT PUSH UPS / ROLL UPS x 16 REPS; rest 30-60 sec

WOD: 20 MIN TIME CAP – CHIPPER FOR TIME:

500 M ROW
50 DOUBLE UNDERS (100 singles)
400 M RUN
40 WALKING LUNGES (total)
30 WALL BALL SHOTS
30 SIT UPS
20 CAL BIKE
20 BURPEES

spinWOD:

A) Partner workout: 12 MIN MAX CAL:

*Switch partners every MIN.

Rest 4 MIN

B) 1:45 ON/ 1:15 OFF for 6 sets (rotate after every rest):
B1) ASSAULT BIKE
B2) PULL-UPS OR RING ROWS
B3) DB BENCH PRESS
The weekend is here!

Guest Days:

We’re a couple days in now for our November guest days.  Hopefully many of you have already had an opportunity to bring a friend, family member, or co-worker by to experience all the awesome happening over here!

Fitness is a gift that always pays huge returns, and you could be the spark in someone’s life that is a catalyst for a lifetime of change!

Who wouldn’t want to be that??

Remember, EVERY weekday at 6, 7, & 930am, plus 630pm.  ANY class, ALL DAY on Fridays! You be their ambassador!

60 Day Burpee Challenge:

It’s only day 4 today, so if you’re behind (or haven’t started yet), it’s an easy time to catch up, or start and join with us for the next 60 days!

1 burpee on day 1, and add a burpee each day.  Split them up any way you want or do them all at once.  No getting ahead, but you can also make-up lost ones!

“Trial by Fire” Test-In:

NEXT Saturday, November 12 from 10-11:30am is our big “Trial by Fire” test!  26 of you are signed up to take on the challenge, and we have athletes from all over LA and beyond coming to share in the camaraderie and the excitement!

It’s a great day for all, whether you’re participating or just watching.  This is a day you won’t want to miss.

This Saturday during our “specialty class” time, we’ll have a Firebreather’s training session!  Come work on your weaknesses, give extra attention to those sticking spots, or even give things a trial run through!

Coach Ryan Felix will be on hand to guide you and help you get prepared!


Schedule this weekend:

Saturday @ 9am: Shred Sesh

Saturday @ 9am: CrossFit Kids

Saturday @ 10am: Trial by Fire Training

Satruday @11:30-1:30: Open Gym

Sunday @ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) TEAM ROW RACE (COACH’S CHOICE!)

B) TEAMS OF THREE:
20 MIN WALL BALL AMRAP;


*in order for an athlete to start doing wallballs they must perform:
200M RUN
20 SIT-UPS
20 DOUBLE-UNDERS

**1 athlete works at a time

Fusion:

WOD – YOU GO / I GO (TEAMS OF 2)

P1 Works for 30 sec / P2 Works for 30 sec

MIN 1: 30 SEC KB SWINGS / 30 SEC REST
MIN 2: 30 SEC SINGLE ARM KB SWING (R) / 30 SEC REST
MIN 3: 30 SEC SINGLE ARM KB SWING (L) / 30 SEC REST
MIN 4: 30 SEC KB SINGLE ARM PUSH PRESS (R) / 30 SEC REST
MIN 5: 30 SEC KB SINGLE ARM PUSH PRESS (L) / 30 SEC REST

MIN 6: REST 1 MINUTE

MIN 7: 30 SEC KB GOBLET SQUAT / 30 SEC REST
MIN 8: 30 SEC KB SUMO DEADLIFT HIGHPULL / 30 SEC REST
MIN 9: 30 SEC KB CLEAN (R) / 30 SEC REST
MIN 10: 30 SEC KB CLEAN (L) / 30 SEC REST
MIN 11: 30 SEC KB SIT UP (on chest) / 30 SEC REST

MIN 12&13 : REST 2 MINUTES

x 2 COMPLETE SETS (26 MINUTES)

momWOD:

“NEVER GOING TO LET YOU GO”

1 Barbell, 2 People

Complete the following for time, without ever letting the Barbell touch the ground. One partner works, while the other holds the barbell in Front or Back Rack position.

Rx Loads are 115 / 75 (Scale as needed).

250 M ROW (1 person rows, the other holds BB FRONT RACK)
50 Power Cleans (share work)
200 M BB Walk (both walk, may switch off carry BB)* ADVANCED Rx is OH CARRY
50 Front Squats (share work)
250 M ROW (1 person rows, the other holds BB FRONT RACK)
50 Push Press (share work)
200 M BB Walk (both walk, may switch off carry BB)
50 Back Squats (share work)
250 M ROW (1 person rows, the other holds BB FRONT RACK)
50 Good Mornings (share work)
200 M BB Walk (both walk, may switch off carry BB)

FOR TIME