All the details are IN HERE!

Sometimes I feel like the week between Christmas and New Year’s is a week in temporary suspension.

Many of us are out of our routine, taking some time to rest (and eat), and just generally slowing everything down in our lifestyle.

It’s important to keep moving forward, but also to not be too hard on yourself for any of that extra rest or calories.  One of my favorite ways to look at the coming week is this:

“What you do between Christmas and New Year’s isn’t as important as what you do between New Year’s & Christmas”.

I really love the sentiment behind that statement, and I think it’s a good way to look at things!

So…this week at the gym we are also going to keep moving forward, but you’ll see a lot of classic “meat & potatoes” CrossFit WODs and training.

None of the fancy stuff, a little less density in the programming, and this should allow things to stay simple & leave a little room for more fun.

I hope you all are having a great holiday season, whether you’re here in town or off visiting family or friends.

We definitely had a GREAT turn out for our 4th Annual “12 Days of Christmas” WOD.  Over 45 people actually participated in the WOD this year!

It was a little crowded, but everybody had such a great attitude and was respectful of each other and the space.  It was a real testament to what a great community we have!

We had 6 drop-ins, some from as far away as Norcal and even Texas!  You all welcomed them with open arms and made them feel at home as if it was their own CrossFit box.

I’m really looking forward to training with you all this week as we wind down 2016 and look forward to all of the great things in store for 2017!


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:

Glute & quad strength (high bar back squat)

Aerobic endurance (WOD)

Tuesday:

Olympic Weightlifting complex (power snatch, bnpp, ohs)

Anaerobic alactic repeats (WOD)

Wednesday:

Upper body horizontal pressing endurance (bench press)

Hip hinging, core stabilization, & endurance  (WOD)

Thursday:

Vertical pulling & plyometrics (WOD)

Core & shoulder stabilization, anaerobic alactic power (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (tempo banded pull apart)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT
3,2,1,3,2,1,1,1

*Waveloading, aim for 90%+ on the last singles
*2 min rest between sets

B) WOD- 9 MIN AMRAP:

50 WALL BALL UNBROKEN

in remaining time…
50 DOUBLE-UNDERS
25 SIT-UPS

Fusion:

AMRAP 40 MINUTES:

400 M RUN
20 M SINGLE ARM DB WAITER’S CARRY (EACH ARM)
30 WALL BALLS
20 M BEAR CRAWL
30 SIT UPS / TTB
20 M HEAVY KB FARMER’S CARRY

momWOD:

Body Composition:

3 SETS:
A1: Tempo Ring Rows @40X1; 6-8 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: Box Dips x 12-15 Reps; rest 60 sec

WOD: Station Rotation (3 Stations, 5 Sets) 15 min

MIN 1: ROW 8-10 CAL
MIN 2: PUSH UPS / ROLl UPS 10-12 REPS
MIN 3: DB SQUAT CLEANS (From floor) 10-12 REPS


Tuesday’s Training:

CrossFit:

A) 18 MIN TO PRACTICE THIS COMPLEX:

3 POWER SNATCH
3 BEHIND THE NECK PUSH PRESS
3 OVERHEAD SQUAT

*push press are snatch grip
*after the 3rd power snatch, reps must be UB

B) WOD- FOR TIME:

500M ROW (2 MIN CAP)
REST 3 MIN
30 BURPEES IN ONE SET

Fitness:

A) COMPLETE 3 SETS / REST 2 MIN BETWEEN:

A1) Back Squats x 6 Reps (HEAVY)
A2) DB Walking Lunges x 12 Reps (EACH LEG – total 24 steps)
A3) Box Step Ups (Lateral) x 24 Reps (EACH LEG – total 48 steps)
REST 2 MIN

WOD: 10 MIN AMRAP:

10 WALL BALL

10 PUSH UPS
Sometimes I feel like the week between Christmas and New Year’s is a week in temporary suspension.

Many of us are out of our routine, taking some time to rest (and eat), and just generally slowing everything down in our lifestyle.

It’s important to keep moving forward, but also to not be too hard on yourself for any of that extra rest or calories.  One of my favorite ways to look at the coming week is this:

“What you do between Christmas and New Year’s isn’t as important as what you do between New Year’s & Christmas”.

I really love the sentiment behind that statement, and I think it’s a good way to look at things!

So…this week at the gym we are also going to keep moving forward, but you’ll see a lot of classic “meat & potatoes” CrossFit WODs and training.

None of the fancy stuff, a little less density in the programming, and this should allow things to stay simple & leave a little room for more fun.

I hope you all are having a great holiday season, whether you’re here in town or off visiting family or friends.

We definitely had a GREAT turn out for our 4th Annual “12 Days of Christmas” WOD.  Over 45 people actually participated in the WOD this year!

It was a little crowded, but everybody had such a great attitude and was respectful of each other and the space.  It was a real testament to what a great community we have!

We had 6 drop-ins, some from as far away as Norcal and even Texas!  You all welcomed them with open arms and made them feel at home as if it was their own CrossFit box.

I’m really looking forward to training with you all this week as we wind down 2016 and look forward to all of the great things in store for 2017!


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:

Glute & quad strength (high bar back squat)

Aerobic endurance (WOD)

Tuesday:

Olympic Weightlifting complex (power snatch, bnpp, ohs)

Anaerobic alactic repeats (WOD)

Wednesday:

Upper body horizontal pressing endurance (bench press)

Hip hinging, core stabilization, & endurance  (WOD)

Thursday:

Vertical pulling & plyometrics (WOD)

Core & shoulder stabilization, anaerobic alactic power (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (tempo banded pull apart)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT
3,2,1,3,2,1,1,1

*Waveloading, aim for 90%+ on the last singles
*2 min rest between sets

B) WOD- 9 MIN AMRAP:

50 WALL BALL UNBROKEN

in remaining time…
50 DOUBLE-UNDERS
25 SIT-UPS

Fusion:

AMRAP 40 MINUTES:

400 M RUN
20 M SINGLE ARM DB WAITER’S CARRY (EACH ARM)
30 WALL BALLS
20 M BEAR CRAWL
30 SIT UPS / TTB
20 M HEAVY KB FARMER’S CARRY

momWOD:

Body Composition:

3 SETS:
A1: Tempo Ring Rows @40X1; 6-8 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: Box Dips x 12-15 Reps; rest 60 sec

WOD: Station Rotation (3 Stations, 5 Sets) 15 min

MIN 1: ROW 8-10 CAL
MIN 2: PUSH UPS / ROLl UPS 10-12 REPS
MIN 3: DB SQUAT CLEANS (From floor) 10-12 REPS


Tuesday’s Training:

CrossFit:

A) 18 MIN TO PRACTICE THIS COMPLEX:

3 POWER SNATCH
3 BEHIND THE NECK PUSH PRESS
3 OVERHEAD SQUAT

*push press are snatch grip
*after the 3rd power snatch, reps must be UB

B) WOD- FOR TIME:

500M ROW (2 MIN CAP)
REST 3 MIN
30 BURPEES IN ONE SET

Fitness:

A) COMPLETE 3 SETS / REST 2 MIN BETWEEN:

A1) Back Squats x 6 Reps (HEAVY)
A2) DB Walking Lunges x 12 Reps (EACH LEG – total 24 steps)
A3) Box Step Ups (Lateral) x 24 Reps (EACH LEG – total 48 steps)
REST 2 MIN

WOD: 10 MIN AMRAP:

10 WALL BALL

10 PUSH UPS
It’s finally here!  Can you believe it’s already December!?!

Our Annual CFHV Holiday Party is TOMORROW, SATURDAY, DECEMBER 10!  7-11:30pm right here at the gym!

What to expect??

  • A live DJ taking all your requests and pumping the tunes all night long!
  • Food catered by Stonefire Grill!
  • Open bar with a live bartender, as well as special CrossFit themed drinks!
  • Full party light rigs & laser sprays!
  • Themed decorations and sets
  • Lit photo backdrop for all those Insta and FB posts! #cfhvxmas

The theme is the movie “Nightmare Before Christmas”, and we encourage wearing our party’s theme colors of black, white, & red!

…and let’s not forget one of the most exciting and gratifying parts of the night: our awards ceremony!  What are the 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!?

Feel free to bring a dessert or adult beverage to share!


Schedule This Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CF Kids
  • Saturday @ 10am: strongWOD
  • NO OPEN GYM ON SATURDAY!
  • Sunday: NO LONG WOD DUE TO PARTY!

Friday’s Training:

CrossFit:

A) BENCH PRESS:
5 @ 40%
3 @ 50%
1 @ 55%
AMRAP @ 60%*

*goal is 8+ reps

2 MIN REST BETWEEN SETS

B) TEAMS OF 3- 17 MIN AMRAP:

MAX DISTANCE ROW*

*athletes must perform:

10 WALL BALL
10 BURPEE BOX JUMPS

before they can switch in on the rower

Fusion:

A: WOD – CARDIO LADDERS* – 30 MIN AMRAP LADDER:

Start with 2 Reps of each movement. Each round, add 2 reps (or 20 M) to the list. Complete AMRAP in 30 MIN.

2 x Pull Ups / Ring Rows (eg. 4, 6, 8, 10….)
2 x Push Ups / Roll Ups
2 x Sit Ups
2 x Air Squats
2 x Walking Lunges
20 M Shuttle Run (eg. 40M, 60M, 80M, 100M….)

momWOD:

TEAMS OF 3. One person works at a time, completing work in 1 minute, then resting 2 minutes in rotation. Split up start stations if needed. A and C are repeats, except one is Max cal Row and one is Max cal bike. Keep part B in middle if possible.

PART A: Rotate Partner Work EMOM x 3 SETS EACH (so 9 Minutes):

IN ONE MINUTE:
5 Deadlifts (heavy)
7 Push Ups
+ As many CALS as possible in time remaining (AIR ASSAULT)

+ 2 MIN REST

PART B: Rotate Partner Work EMOM x 3 SETS EACH (so 9 Minutes):

IN ONE MINUTE:
5 BURPEES
10 SLAM BALLS
+ As many SIT UPS as possible in time remaining

+ 2 MIN REST

PART C: Rotate Partner Work EMOM x 3 SETS EACH (so 9 Minutes):

5 Deadlifts (heavy)
7 Push Ups
+ As many CALS as possible in time remaining (ROW)