Plugging holes & getting goats: guest blog with Coach Dizzle!

  • Josh in the Gym: Brotally

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  • Josh in the Gym: A day off?

    So I just had a day off from work. However, it fell on a Thursday. So this gave me some time to do the things I REALLY wanted to do. No Birthday parties. No friends in town for the weekend. Just “Joshua” time. Unsurprisingly, I filled it with training. What occurred to me midway through my day was just how

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  • CFHV Roundtable Ep. 12 CrossFit Games Day 1 Recap!

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  • Josh in the Gym: Newbie

    So I did my first sprint Triathlon over the weekend! It felt really good to finish. Going into it, I was super worried about the swim. There were about 4 big buoys spread out across the whole lake. I went up to one of the officials and asked, “Which buoys do we have to swim around?” He chuckled, looked at

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  • Josh in the Gym: Triathlon!

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    1
  • Josh in the Gym: Brotally

    Like It 5

    Read more
    5
  • Josh in the Gym: A day off?

    So I just had a day off from work. However, it fell on a Thursday. So this gave me some time to do the things I REALLY wanted to do. No Birthday parties. No friends in town for the weekend. Just “Joshua” time. Unsurprisingly, I filled it with training. What occurred to me midway through my day was just how

    Read more
    0
  • CFHV Roundtable Ep. 12 CrossFit Games Day 1 Recap!

    Like It 0

    Read more
    0
  • Josh in the Gym: Newbie

    So I did my first sprint Triathlon over the weekend! It felt really good to finish. Going into it, I was super worried about the swim. There were about 4 big buoys spread out across the whole lake. I went up to one of the officials and asked, “Which buoys do we have to swim around?” He chuckled, looked at

    Read more
    0
  • Josh in the Gym: Triathlon!

    Like It 1

    Read more
    1
Today we have our weekly guest blog from Coach Dizzle.  She is a really great athlete and has only continued to improve and return even stronger after giving birth to two boys!

It didn’t happen by accident, and there isn’t any secret.  There are some great lessons and good advice to be had though.  Here she is to share them with you:

“A little over a month ago we had the Firebreather test-in. The reason I love this type of testing is that it forces us to look at the holes in our game.

Maybe we are really great at lifting, but struggle with body weight movements. Maybe it’s the weights that set us back. Either way it exposes the things we need to work on, but it also can showcase our strengths.

Sometimes it’s easy to focus on those strengths and avoid the things we aren’t good at. We stay in our comfort zones. We have all been there: avoiding pull-ups, pistols and the infamous double-unders!

Training for any type of test or benchmark WOD can help us to face our weaknesses and to start working on them. Come a little early or stay after class to focus on these movements.

Try to start incorporating those skills into your WODs.  Try a heavier kettle bell when your coach says it’s appropriate. Start to look for those WODs when you can scale up and out of your comfort zone.

Be sure to ask the coaches for suggestions of things you can work on in your free time or when it is appropriate to go a little heavier or try a new skill.

Trust me, we have all been there. 12 minute Annie, anyone??? Yep! I was there at one point.

The bottom line though is we can’t master skills if we avoid them. Therefore I encourage everyone to set goals and start working on your goats!”

Don’t forget our special “12 Days of Christmas” WOD on Saturday, December 24, Christmas Eve @ 10am.  It’s our ONLY class that day!

Also, that will be the last day for pre-order of our sweaters and sweatpants!


Wednesday’s Training:

CrossFit:

A) 15 MIN- OLY COMPLEX:

1 POWER SNATCH + 1 HANG SQUAT SNATCH

*adding weight only as earned

B) WOD- FOR TIME:

10-20-30-40 CAL ROW
40-30-20-10 SIT-UPS

(RX+ add the 50 rep sets)

Fusion:

30 MIN AMRAP:

400 M RUN

10M RIGHT ARM DB SINGLE ARM SUITCASE WALKING LUNGE

10M LEFT ARM DB SINGLE ARM SUITCASE WALKING LUNGE

20 DB SWINGS (Russian)

10 DB PUSH PRESS RIGHT ARM

10 DB PUSH PRESS LEFT ARM

20 RING ROW

20 DB GOBLET SQUATS

500M ROW

momWOD:

A) Barbell Strength:

EMOM x 6 SETS (12 MINUTES)
A1: BB Shoulder Press x 8-10 reps;
A2: BB Bench Press x 10-12 reps;

B) WOD- 20 MIN AMRAP LADDER:

Start with 2 Reps of each. Add 2 Reps (or 20 M) each round. Going up the ladder AMRAP in 20 MINUTES:

2 Ring Rows (4,6,8,10…)
2 DB Hang Cleans (4,6,8,10…)
2 DB Alt. Lunges (4,6,8,10…)
2 x 10 M Shuttle Run (40M, 60M, 80M, 100M…)

Thursday’s Training:

CrossFit:

A) Strength, Technique, & Development:

18 MIN BUILDING IN WEIGHT AS EARNED:

3 OVERHEAD SQUAT w/ :03 PAUSE @ TOP

1-2 MIN REST B/W SETS

B) WOD- 15 MIN AMRAP RUSSIAN KB SWING*

*E3MOM: 20/15 CAL BIKE or 30 WALL BALL (20/10# to 10ft)

*WOD BEGINS @ 0:00 WITH BIKE OR WB

Fitness:

A) Strength, Technique & Development:

5 SETS:
A1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
A2: Front Squats x 10 UB Reps (no tempo, even pace); rest 60 sec

B) WOD: EMOM STATION ROTATION (4 Stations, 4 Sets – 16 MIN)

MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 8-10 BOX STEP UPS
MIN 4: MAX REP SIT UPS

spinWOD:

A) :10 ON/:40 OFF ; 5 ROUNDS @ EACH STATION, THEN ROTATE:

A1) ASSAULT BIKE

A2) BACK EXTENSIONS

A3) HOLLOW ROCK

REST 5 MIN B/W (A) & (B)

B) 2 MIN ON/1 MIN OFF; 6 SETS:

B1) ASSAULT BIKE
B2) KB SWING
B3) FLUTTER KICKS