TONS of announcements!!

Before we get to Jose’s guest blog…

I feel like a big fat jerk!  My glowing and proud review of Saturday’s Firebreather test-in day had me so caught up in the play by play of the day, that I neglected a VERY important component.

Not all of our athletes were able to come during the test-in day.  Despite this, they trained just as hard, gave just as much effort, and deserve just as much credit!

While not all of them reached their goal this time, TWO of them did!  So…my sincere apologies & major shout-outs to Guy Rojas & Jeannette Valenzuela, who passed “Trial by Fire” last week.

If you see them, make sure to give them a high five and congratulations!


Today Coach Jose has a guest blog with some tough talk for all of you…and a LOT of hashtags. Like…seriously, all of the #hashtags…

“Don’t set your goals by what other people deem important.” -Nigerian author Jaachynma N.E. Agu.

“PR’s. The end goal and (mentally) annotated event that we have. In CrossFit and many other avenues of fitness, it’s what we strive for. It’s the point in our fitness journey that places us in a state of ecstasy and accomplishment with our times, workouts, and lifts.

There comes a time at which we might attempt too many, and we end up not being able to hit that PR. Often right after we might have an awful, disheartening feeling. We may even look to our fellow classmates and envy them at times.

Well guess what?! Give yourself some DAMN CREDIT! Think about who you were a few years ago. Some of the movements and ranges of motion you were unable to do, and now you’re avidly doing them like a baaaawse!

Also, think about those moments in which you were using a certain weight for the kettle bell or the dumbbell and now you find yourself using 5 lbs. heavier than your previous weight. You don’t think 5lbs. makes a difference?

How about you step on a scale and tell me what happened when you lose or gain 5lbs pounds. #exactly.

Furthermore, stand tall and have a sense of pride in your #gainz. The longevity of fitness will always be there, and so will your strides of success!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BENT OVER BARBELL ROW @21X0; 4 x 4
rest 90 sec between sets

B) 24 MIN ALT EMOM:

BURPEES
WALKING LUNGES
SIT-UPS
*scored by lowest round FOR each movement individually
*reference score on October 17

Fusion:

40 MIN AMRAP / CHIPPER:

500 M ROW
400 M RUN
30 AIR SQUATS
20 BURPEE-BOX JUMP/STEP UPS
10 PULL UPS / RING ROWS

momWOD:

A: Strength, Technique & Development: Upper Body Pushing – Barbell

WORK: EMOM x 8 MINUTES: 2 x Strict Press + 3 x Push Press (all unbroken); add weight as earned

C: WOD: ALT EMOM 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 40 SEC / REST 20
MIN 2: BURPEES 40 SEC / REST 20
MIN 3: AIR ASSAULT BIKE 40 SEC / REST 20
MIN 4: JUMP ROPE 40 SEC / REST 20


Thursday’s Training: 

CrossFit:

A) Strength, Technique, & Deveopment:

20 MIN FOR 4-5 SETS:

4 OVERHEAD SQUAT @2111
rest 1 min
8 DB BENCH PRESS x 8
rest 2 min

B)  WOD- 12 MIN ALT EMOM:
min1 – :30 AMRAP PULL-UPS
min2 – 15-20 WALL BALL
min3 – :30 AMRAP DOUBLE-UNDERS

Fitness:

Strength, Technique & Development:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: DB Push Press x 12 Reps (unbroken); rest 30 sec

WOD: ALT EMOM STATION ROTATION 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 40 SEC / REST 20
MIN 2: PUSH UPS/ ROLL UPS 40 SEC/ REST 20
MIN 3: AIR ASSAULT BIKE 40 SEC / REST 20
MIN 4: BOX JUMP / STEP UPS 40 SEC / REST 20

CASH OUT? 100 SIT UPS!

spinWOD:

A) 10 seconds ON/ 20 seconds OFF for 8 sets:

Rest 2 minutes after 8th set, then switch stations

Station #1: assault bike

Station# Pull ups or ring rows

B) 16 MIN ALT EMOM:

B1. 50 seconds on the assault bike
B2. 12 to 15 reps of back extensions
B3.10 to 12 reps of KB goblet squats
B4. Rest 1 minute
Before we get to Jose’s guest blog…

I feel like a big fat jerk!  My glowing and proud review of Saturday’s Firebreather test-in day had me so caught up in the play by play of the day, that I neglected a VERY important component.

Not all of our athletes were able to come during the test-in day.  Despite this, they trained just as hard, gave just as much effort, and deserve just as much credit!

While not all of them reached their goal this time, TWO of them did!  So…my sincere apologies & major shout-outs to Guy Rojas & Jeannette Valenzuela, who passed “Trial by Fire” last week.

If you see them, make sure to give them a high five and congratulations!


Today Coach Jose has a guest blog with some tough talk for all of you…and a LOT of hashtags. Like…seriously, all of the #hashtags…

“Don’t set your goals by what other people deem important.” -Nigerian author Jaachynma N.E. Agu.

“PR’s. The end goal and (mentally) annotated event that we have. In CrossFit and many other avenues of fitness, it’s what we strive for. It’s the point in our fitness journey that places us in a state of ecstasy and accomplishment with our times, workouts, and lifts.

There comes a time at which we might attempt too many, and we end up not being able to hit that PR. Often right after we might have an awful, disheartening feeling. We may even look to our fellow classmates and envy them at times.

Well guess what?! Give yourself some DAMN CREDIT! Think about who you were a few years ago. Some of the movements and ranges of motion you were unable to do, and now you’re avidly doing them like a baaaawse!

Also, think about those moments in which you were using a certain weight for the kettle bell or the dumbbell and now you find yourself using 5 lbs. heavier than your previous weight. You don’t think 5lbs. makes a difference?

How about you step on a scale and tell me what happened when you lose or gain 5lbs pounds. #exactly.

Furthermore, stand tall and have a sense of pride in your #gainz. The longevity of fitness will always be there, and so will your strides of success!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BENT OVER BARBELL ROW @21X0; 4 x 4
rest 90 sec between sets

B) 24 MIN ALT EMOM:

BURPEES
WALKING LUNGES
SIT-UPS
*scored by lowest round FOR each movement individually
*reference score on October 17

Fusion:

40 MIN AMRAP / CHIPPER:

500 M ROW
400 M RUN
30 AIR SQUATS
20 BURPEE-BOX JUMP/STEP UPS
10 PULL UPS / RING ROWS

momWOD:

A: Strength, Technique & Development: Upper Body Pushing – Barbell

WORK: EMOM x 8 MINUTES: 2 x Strict Press + 3 x Push Press (all unbroken); add weight as earned

C: WOD: ALT EMOM 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 40 SEC / REST 20
MIN 2: BURPEES 40 SEC / REST 20
MIN 3: AIR ASSAULT BIKE 40 SEC / REST 20
MIN 4: JUMP ROPE 40 SEC / REST 20


Thursday’s Training: 

CrossFit:

A) Strength, Technique, & Deveopment:

20 MIN FOR 4-5 SETS:

4 OVERHEAD SQUAT @2111
rest 1 min
8 DB BENCH PRESS x 8
rest 2 min

B)  WOD- 12 MIN ALT EMOM:
min1 – :30 AMRAP PULL-UPS
min2 – 15-20 WALL BALL
min3 – :30 AMRAP DOUBLE-UNDERS

Fitness:

Strength, Technique & Development:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: DB Push Press x 12 Reps (unbroken); rest 30 sec

WOD: ALT EMOM STATION ROTATION 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 40 SEC / REST 20
MIN 2: PUSH UPS/ ROLL UPS 40 SEC/ REST 20
MIN 3: AIR ASSAULT BIKE 40 SEC / REST 20
MIN 4: BOX JUMP / STEP UPS 40 SEC / REST 20

CASH OUT? 100 SIT UPS!

spinWOD:

A) 10 seconds ON/ 20 seconds OFF for 8 sets:

Rest 2 minutes after 8th set, then switch stations

Station #1: assault bike

Station# Pull ups or ring rows

B) 16 MIN ALT EMOM:

B1. 50 seconds on the assault bike
B2. 12 to 15 reps of back extensions
B3.10 to 12 reps of KB goblet squats
B4. Rest 1 minute
One of my favorite events of the year is our Annual Holiday Party.

As previously announced, this year it will be on SATURDAY, DECEMBER 10 @ 7pm right here at CFHV!

The theme is the movie “Nightmare Before Christmas”, but no need to dress up.  It’s just going to give the party a little decorative flair and a nice ambiance.

One of the most exciting and gratifying parts is recognizing the achievements that many of you have made throughout the year.  We give out awards (and really nice trophies) in the following categories:

  • Fittest Male & Female
  • Most Improved Male & Female
  • Biggest Comeback
  • Fittest Couple
  • Community Leader Award
  • Coach of the Year
  •  CrossFitter of the Year

It’s just a great time to reflect, spend time and unwind with our community, get to know each other a little better, and share some fellowship.  Not to mention eat some great food and get a little tipsy.  Work hard, play hard…right!?

As always, we will be catering the event, but feel free to bring a dessert or adult beverage to share!

If you haven’t yet, RSVP here: https://www.facebook.com/events/600662470118959/


Don’t forget we still have 2 more weeks of Guest Days!  Monday-Thursday 6, 7, 930am, & 630pm.  Fridays are ANY class ALL day!


Competition!  This weekend we have a team of 4 athletes competing at the Kinnick Battle of the Boxes at CrossFit Kinnick at 166 S 2nd Ave, Upland, CA 91786.  Christina White, Andrew Worsham, Coach Dizzle, & myself will all be there to represent CFHV and hopefully defend our 1st place title from last year!

Our heat times are 8:25am & 11:00am.  Anyone who wants to come out and cheer on our crew would be much appreciated!


Regular Schedule This Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD returns!

  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Bench press 5 x 10 @ 50% w/ 2 min rest

B) 6 MIN ON, 2 MIN OFF:

PARTNER A works for :90
PARTNER B works for :90

*both partners work together for remaining 3 min

WALL BALL
ROW FOR CAL
RUN FOR METERS
BURPEE BOX JUMPS

Fusion:

TABATA STATION ROTATION:

Complete 8 sets (4 Minutes) of :20 WORK / :10 REST at each station before switching.

STATION A: SLAM BALLS

REST 1 MIN

STATION B: BURPEES

REST 1 MIN

STATION C: AIR ASSAULT BIKE SPRINTS

REST 1 MIN

STATION D: SIT UPS

REST 1 MIN

STATION E: KB SWINGS

REST 1 MIN

This program has 5 Stations @ 8 Minutes + 1 Min rest = 45 MIN PROGRAM

momWOD:

PARTNER WOD – TEAMS OF 2:

10 ROUNDS FOR TIME – WORK 1 PERSON AT A TIME – SWITCH EVERY MOVEMENT.

200 M ROW
8 KB SWINGS – RUSSIAN
8 KB PUSH PRESS – EACH ARM
8 KB GOBLET SQUATS
8 SLAM BALLS
8 TOES TO BAR