A BIG decision to make…

When I was a kid, you had a birthday.  Let me type that a different way: a birth DAY.

It seems that as I’ve gotten older, many people have turned these into a full weekend to celebrate their birthday, into “birthday week”, or even just stretching things out into multiple weeks or events over the course of a month.

OK…so what’s my point, right?

My point is that we have a number of holidays coming up over the next two months. This might mean a day or two off of your regular training or nutrition choices, and that’s 100% totally OK!  In fact, I encourage you to enjoy it!

What’s important though, is that we don’t stretch these special DAYS out too far and turn them into a protracted event that has the potential to derail all of our hard work throughout the year.

That’s why our schedule through the next two months is pretty normal, so there are plenty of opportunities for you to stay on track.

Can’t make it in?  No problem!  Keep up with the 60 Day Burpee Challenge!

For our THANKSGIVING WEEK schedule, we have:

  • Thursday (Thanksgiving): ONE CLASS @ 10am. Special Long WOD with Coach Jose!
  • Friday (Black Friday): ONE CLASS @ 10am: Annual “Deck of Cards” WOD!
  • Saturday: REGULAR SCHEDULE including Shred Sesh, Kids, & strongWOD.
  • Sunday: REGULAR SCHEDULE Energizer Long WOD @ 10am.

Training Note: This week we have our final progressions for our Deadlift Volume cycle, and our Overhead Squat pre-test cycle.  We will test both of these early next week, with the thought being that we all will get some extra rest this coming weekend (and probably a lot of extra calories & carbs too!)  This should create the perfect concoction to prepare you to come in next week and smash your PRs!


Congratulations are in order to our team that competed at Kinnick’s Battle of the Boxes on Saturday. Andrew Worsham, Christina White, Coach Dizzle, & myself participated in a total of 4 events and had a ton of fun!  I was thoroughly impressed with their composure under pressure and support of one another.  Each of their skills complimented each other to round out an excellent team that dominated 3 out of the 4 events, and after the points system scoring shook out they took a 3rd place finish!


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)

Abdominal endurance & body flush (plank & run)

Tuesday:

Overhead stability & core strength (overhead squat)

Vertical & horizontal pressing, hip hinge endurance (WOD)

Wednesday:

Anaerobic Lactic Power (pull-ups & bike)

Aerobic capacity (WOD)

Thursday:

Long WOD fun day!

Friday:

Annual “Deck of Cards” WOD


Monday’s Training:

CrossFit:

A) Deadlift Volume Progressions:

21 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 4 reps @ 80%
*Set 7 – 3 reps @ 85%

B) WOD- 8 MIN PARTNER AMRAP:

200m run while partner holds low plank/switch
*score # of runs

Fusion:

Complete 3 Rounds at each station before rotation:

Station 1: 3 ROUNDS (6 Minutes)
1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes)
1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW/ MAX COMP. HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes)
1 MIN AIR ASSAULT BIKE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes)
1 MIN WALL BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes)
1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes)
1 MIN SLAM BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

momWOD:

Body Composition – UB PUSHING:

3 SETS:
A1: DB Standing Strict Press @ 40X2; 6 reps; rest 20 sec
A2: DB Push Press x 12 UNBROKEN REPS: rest 20 sec
A3: DB Bench Press @ 40X2; 6 reps; rest 20 sec
A4: Perfect Push Ups / Roll Ups x 12 UNBROKEN REPS: rest 60 sec

WOD: 3 ROUNDS FOR TIME:

500 M ROW
15 DB THRUSTERS
30 SIT UPS


Tuesday’s Training:

CrossFit:

A) OHS PRE-TEST PROGRESSIONS:

OVERHEAD SQUATS
5 X 3 @2121
REST 2 MIN BETWEEN SETS

B) WOD- FOR TIME (17 MIN CAP):

21-18-15-12-9-6-3
THRUSTERS (95/65#)
BAR FACING BURPEES

Fitness:

A) Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

3 SETS OF 8 UNBROKEN CYCLES:

DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD

B) WOD: AMRAP 12 MINUTES:

5 BURPEES
10 WALL BALL
15 DOUBLE UNDERS (30 Singles)

spinWOD:

A) 2 minutes ON/ 2 minutes OFF for 4 sets:

Rest after 8th set for 4 minutes, then switch stations

Station #1: Assault bike
Station #2: Man Makers

B) 12 minute alternating EMOM:

B1. Assault bike
B2.Rest
B3. Dubs or Jump rope
B4. Rest
When I was a kid, you had a birthday.  Let me type that a different way: a birth DAY.

It seems that as I’ve gotten older, many people have turned these into a full weekend to celebrate their birthday, into “birthday week”, or even just stretching things out into multiple weeks or events over the course of a month.

OK…so what’s my point, right?

My point is that we have a number of holidays coming up over the next two months. This might mean a day or two off of your regular training or nutrition choices, and that’s 100% totally OK!  In fact, I encourage you to enjoy it!

What’s important though, is that we don’t stretch these special DAYS out too far and turn them into a protracted event that has the potential to derail all of our hard work throughout the year.

That’s why our schedule through the next two months is pretty normal, so there are plenty of opportunities for you to stay on track.

Can’t make it in?  No problem!  Keep up with the 60 Day Burpee Challenge!

For our THANKSGIVING WEEK schedule, we have:

  • Thursday (Thanksgiving): ONE CLASS @ 10am. Special Long WOD with Coach Jose!
  • Friday (Black Friday): ONE CLASS @ 10am: Annual “Deck of Cards” WOD!
  • Saturday: REGULAR SCHEDULE including Shred Sesh, Kids, & strongWOD.
  • Sunday: REGULAR SCHEDULE Energizer Long WOD @ 10am.

Training Note: This week we have our final progressions for our Deadlift Volume cycle, and our Overhead Squat pre-test cycle.  We will test both of these early next week, with the thought being that we all will get some extra rest this coming weekend (and probably a lot of extra calories & carbs too!)  This should create the perfect concoction to prepare you to come in next week and smash your PRs!


Congratulations are in order to our team that competed at Kinnick’s Battle of the Boxes on Saturday. Andrew Worsham, Christina White, Coach Dizzle, & myself participated in a total of 4 events and had a ton of fun!  I was thoroughly impressed with their composure under pressure and support of one another.  Each of their skills complimented each other to round out an excellent team that dominated 3 out of the 4 events, and after the points system scoring shook out they took a 3rd place finish!


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)

Abdominal endurance & body flush (plank & run)

Tuesday:

Overhead stability & core strength (overhead squat)

Vertical & horizontal pressing, hip hinge endurance (WOD)

Wednesday:

Anaerobic Lactic Power (pull-ups & bike)

Aerobic capacity (WOD)

Thursday:

Long WOD fun day!

Friday:

Annual “Deck of Cards” WOD


Monday’s Training:

CrossFit:

A) Deadlift Volume Progressions:

21 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 4 reps @ 80%
*Set 7 – 3 reps @ 85%

B) WOD- 8 MIN PARTNER AMRAP:

200m run while partner holds low plank/switch
*score # of runs

Fusion:

Complete 3 Rounds at each station before rotation:

Station 1: 3 ROUNDS (6 Minutes)
1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes)
1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW/ MAX COMP. HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes)
1 MIN AIR ASSAULT BIKE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes)
1 MIN WALL BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes)
1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes)
1 MIN SLAM BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

momWOD:

Body Composition – UB PUSHING:

3 SETS:
A1: DB Standing Strict Press @ 40X2; 6 reps; rest 20 sec
A2: DB Push Press x 12 UNBROKEN REPS: rest 20 sec
A3: DB Bench Press @ 40X2; 6 reps; rest 20 sec
A4: Perfect Push Ups / Roll Ups x 12 UNBROKEN REPS: rest 60 sec

WOD: 3 ROUNDS FOR TIME:

500 M ROW
15 DB THRUSTERS
30 SIT UPS


Tuesday’s Training:

CrossFit:

A) OHS PRE-TEST PROGRESSIONS:

OVERHEAD SQUATS
5 X 3 @2121
REST 2 MIN BETWEEN SETS

B) WOD- FOR TIME (17 MIN CAP):

21-18-15-12-9-6-3
THRUSTERS (95/65#)
BAR FACING BURPEES

Fitness:

A) Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

3 SETS OF 8 UNBROKEN CYCLES:

DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD

B) WOD: AMRAP 12 MINUTES:

5 BURPEES
10 WALL BALL
15 DOUBLE UNDERS (30 Singles)

spinWOD:

A) 2 minutes ON/ 2 minutes OFF for 4 sets:

Rest after 8th set for 4 minutes, then switch stations

Station #1: Assault bike
Station #2: Man Makers

B) 12 minute alternating EMOM:

B1. Assault bike
B2.Rest
B3. Dubs or Jump rope
B4. Rest
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