There’s an app for that!

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 swings
B3) Flutter kicks
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 swings
B3) Flutter kicks
Hey! Did you know that our ultra-popular strongWOD class has been happening on Saturdays?  We missed it the last couple weeks due to the parking lot closure & Christmas Eve, but it’s BACK on for this Saturday!

What better what to count down to the New Year?  Here’s “Coach of the Year” 2016 Jose with a guest blog for this week:

““Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” —Arnold Schwarzenegger

StrongWOD is back! I’m super stoked that I’m able to have you guys come in and be able not only to lift some weight around but also that it’s in a very awkward shape.

Let me tell you, lifting a 100# barbell and lifting a 100# stone are two completely things. I encourage you guys to challenge yourselves and be able to say that you’re multifaceted in fitness.

Back in November when StrongWOD launched again, I had some athletes touch the stone for first time. I was able to tell that there was some anxiety, but after dissecting the movement they had an idea of what to do.

Just like any move someone first encounters, there were some things to work on, but it didn’t take much to nail it. What was really beautiful to witness was the self-body correction that occurred naturally. I get beyond ecstatic when that happens!

That’s why I LOVE strongWOD. People are challenged to do things they’ve never done and end up being masters of not only the movement, but of their body.

We still have a few weeks ahead of us with strongWOD Saturdays and those holiday calories 😉 so come by and let’s throw some weight around!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BENCH PRESS
10,8,6,4,2

*2 min rest between sets
*build as needed

B) WOD- 12 MIN AMRAP:

14 KB SWINGS
14 ALT PISTOLS
200M RUN

Fusion:

COMPLETE 2 ROUNDS (40 MIN TOTAL):

10 MIN STATION ROTATION:
4 MIN – BIKE / ROW
3 MIN – KB SWINGS
2 MIN – BOX JUMP / STEP UPS
1 MIN – BURPEES
+
1 MIN REST
+
8 MIN ALT. TABATA – :20 ON / :10 OFF x 8 SETS
SLAM BALLS
JUMP ROPE
+
1 MIN REST

momWOD:

Barbell Strength – Complex:

4 SETS:
A1: Barbell Back Squat x 6 Reps; rest 30 sec
A2: Barbell Alt. Reverse Lunges x 12 Reps (total); rest 30 sec

WOD: 2 ROUNDS:

IN 9 MINUTES:

400 M RUN
10 ALT. DB SNATCH (from floor) – EACH ARM
15 BOX JUMPS/ STEP UPS
20 KB SWINGS (Russian)
+
AMRAP DOUBLE UNDERS / SINGLES in time remaining (SCORE IS # jumps)

REST 2 MINUTES


Thursday’s Training:

CrossFit:

A) 3 ROUNDS/ 1 MIN AT EACH STATION:

  • PULL-UP
  • BOX JUMP
  • HOLLOW HOLD

1 MIN REST

  • OVERHEAD WALKING LUNGE
  • ASSAULT BIKE
  • HOLLOW HOLD

2 MIN REST

Fitness:

Body Composition:

3 SETS:
A1: DB Push Press @ 40X2; 8 reps; rest 30 sec
A2: Small Plate Trap 3 Raises (“Y”); 8 reps; rest 30 sec
A3: Burpees x 8 Reps as fast as possible – rest 60 sec

WOD- 16 MIN ALT EMOM:

  • ROW 8-10 CAL
  • ALT. DB SNATCH x 8 EACH ARM
  • RING ROWS 8-10 REPS
  • SLAM BALLS x 8 REPS

spinWOD:

A) 1:35 ON/ 1:25 OFF for 6 SETS: 

A1) ASSAULT BIKE

A2) THRUSTERS

REST 4 MIN

B) :30 ON/ 1 MIN OFF for 4 SETS:

B1) ASSAULT BIKE
B2) BURPEES
It’s time to talk about my FAVORITE WOD of the Year!

Grab some hot cocoa and snuggle up by the fire, let me tell ya a story…

Since opening in 2009 CFHV was traditionally always closed on Christmas Eve.  That all changed in 2013 though.

I wasn’t the owner at the time, just a member and one of the coaches.  As a coach I had keys to the gym and decided a few days before Christmas Eve that I would write a special WOD to do on that day before diving into all of the delicious food that was bound to come my way.

I wrote my own “12 Days of Christmas” WOD, where the reps work just like the song.  Being the guy I am, I wrote a really difficult monstrosity of a WOD.  I love chippers with heavy weight and complex movements, so that was the idea.

I don’t remember exactly when, either the day before or the morning of Christmas Eve, I posted on Facebook that I would be opening the gym at noon that day to do my WOD.  Anybody who wanted to join was welcome.

I expected a few people to show up, maybe 4 or 5…it’s always more fun to work out with friends.

What I didn’t expect was 38 people to show up!

Needless to say, it warmed my heart and was an amazing day where everybody had a ton of fun, got a great workout, and created some awesome memories…

…and a NEW tradition was born!

This year on Saturday, Christmas Eve @ 10am, that tradition will continue and I hope you all will join me!

The WOD has evolved as we head into it’s fourth year.  It can be done with a partner or solo, and as always there are plenty of scaling options to make it as easy or as difficult as you care to work.

What’s important is that it is all inclusive and open to our entire community!


Schedule this Weekend:

  • Saturday @ 10am: “12 Days of Christmas” WOD*
    • *This is the ONLY class that day.  We are expecting a large crowd, so NO Open Gym or other training will be allowed during this WOD.
  • Sunday: CLOSED. Merry Christmas!

Friday’s Training:

CrossFit:

A) 20 MIN TO ROTATE THROUGH:

A1) 12 BENCH PRESS; REST 1 MIN
A2) 6 EACH ARM CHINESE DB ROW @21X1; REST 2 MIN

B) WOD- TEAMS OF 2- 1 ATHLETE AT A TIME*:
12 MIN AMRAP:

500M ROW
10 BURPEE OVER ROWER
*200M RUN TOGETHER

Fusion:

PARTNERS IN CARDIO FUSION:

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “”you go – i go”” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “”10″”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

momWOD:

A) ROPE CLIMB PROGRESSIONS- use same as last week

B) Tabata Style Conditioning – :20 ON / :10 OFF – Rotation

2 ROUNDS

0-3:00
KB Swings (russian)
Single Arm KB Swing Right
Single Arm KB Swing Left
KB Swings (russian)
Single Arm KB Clean and Press (Right)
Single Arm KB Clean and Press (Left)

3:00-4:00
REST 1 MIN

4:00-7:00
Air Squats
Alternating Lunges
Sit Ups
Burpees
Push Ups
Sit Ups

7:00-8:00
REST 1 MIN
It’s time to talk about my FAVORITE WOD of the Year!

Grab some hot cocoa and snuggle up by the fire, let me tell ya a story…

Since opening in 2009 CFHV was traditionally always closed on Christmas Eve.  That all changed in 2013 though.

I wasn’t the owner at the time, just a member and one of the coaches.  As a coach I had keys to the gym and decided a few days before Christmas Eve that I would write a special WOD to do on that day before diving into all of the delicious food that was bound to come my way.

I wrote my own “12 Days of Christmas” WOD, where the reps work just like the song.  Being the guy I am, I wrote a really difficult monstrosity of a WOD.  I love chippers with heavy weight and complex movements, so that was the idea.

I don’t remember exactly when, either the day before or the morning of Christmas Eve, I posted on Facebook that I would be opening the gym at noon that day to do my WOD.  Anybody who wanted to join was welcome.

I expected a few people to show up, maybe 4 or 5…it’s always more fun to work out with friends.

What I didn’t expect was 38 people to show up!

Needless to say, it warmed my heart and was an amazing day where everybody had a ton of fun, got a great workout, and created some awesome memories…

…and a NEW tradition was born!

This year on Saturday, Christmas Eve @ 10am, that tradition will continue and I hope you all will join me!

The WOD has evolved as we head into it’s fourth year.  It can be done with a partner or solo, and as always there are plenty of scaling options to make it as easy or as difficult as you care to work.

What’s important is that it is all inclusive and open to our entire community!


Schedule this Weekend:

  • Saturday @ 10am: “12 Days of Christmas” WOD*
    • *This is the ONLY class that day.  We are expecting a large crowd, so NO Open Gym or other training will be allowed during this WOD.
  • Sunday: CLOSED. Merry Christmas!

Friday’s Training:

CrossFit:

A) 20 MIN TO ROTATE THROUGH:

A1) 12 BENCH PRESS; REST 1 MIN
A2) 6 EACH ARM CHINESE DB ROW @21X1; REST 2 MIN

B) WOD- TEAMS OF 2- 1 ATHLETE AT A TIME*:
12 MIN AMRAP:

500M ROW
10 BURPEE OVER ROWER
*200M RUN TOGETHER

Fusion:

PARTNERS IN CARDIO FUSION:

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “”you go – i go”” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “”10″”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

momWOD:

A) ROPE CLIMB PROGRESSIONS- use same as last week

B) Tabata Style Conditioning – :20 ON / :10 OFF – Rotation

2 ROUNDS

0-3:00
KB Swings (russian)
Single Arm KB Swing Right
Single Arm KB Swing Left
KB Swings (russian)
Single Arm KB Clean and Press (Right)
Single Arm KB Clean and Press (Left)

3:00-4:00
REST 1 MIN

4:00-7:00
Air Squats
Alternating Lunges
Sit Ups
Burpees
Push Ups
Sit Ups

7:00-8:00
REST 1 MIN
Seems like these day there’s an app for everything.  They make our lives more convenient, allow us to stay organized, & can even provide entertainment.

Well CFHV is no different, and now we will start to integrate this technology into your experience here!

Once you download this app for your phone, you’ll instantly become more interactive with your community on a daily basis.  It will allow us to connect in new ways, and allow you to have more comprehensive training.

With this app you can:

  • reserve a class
    • this does NOT check you into class. that is a future enhancement.
  • update or change your personal info
  • look at all of your recent bills & purchases
  • update or change your photo
  • see important community alerts

…and coming in January:

  • log your scores for your lifts & see percentages
  • log your WOD scores
  • see your progress over time

Check out the video here for all the details!

GET THE APP HERE NOW!!

Android: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp

iOS: https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8


REGULAR Schedule this Weekend!

Saturday @ 9am: Shred Sesh

Saturday @ 9am: CrossFit Kids

Saturday @ 10am: strongWOD

Sunday @ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) 20 MIN TO ROTATE THROUGH:

A1) 8 BENCH PRESS (build from last week)
A2) 12-15 BAND PULL-APARTS @ 2012

B) WOD- TEAMS OF 2:

*one athlete works at a time

10 MIN AMRAP MAX CALS

*can switch between bike or rower whenever they like
*5 burpees performed by both athletes to switch

Fusion:

COUPLET AMRAPS- 35 MIN:

AMRAP 6 MINUTES:
100 M RUN + 10 BURPEES

REST 1 MIN

AMRAP 6 MINUTES:
10 KB SWINGS + 10 SIT UPS

REST 1 MIN

AMRAP 6 MINUTES:
10 WB SHOTS + 10 FRONT PLANK SHOULDER TAPS (or inverted HSPU taps)

REST 1 MIN

AMRAP 6 MINUTES:
10 RING ROWS + 10 ALT LUNGES

REST 1 MIN

AMRAP 6 MINUTES:
150 M ROW + 10 SQUAT JUMPS

momWOD:

TEAMS OF 2: Share all work, 1 person works at a time:

COMPLETE 4 ROUNDS:
Each round takes 11 MINUTES (44 min program). Switch up the first exercise each round (R1 Bike, R2 Row, R3 Run R4 Jump rope).

4 MINUTES – MAX CAL BIKE / ROW / 100 M RUNS / DOUBLE UNDERS

3 MINUTES – MAX WALL BALL

2 MINUTES – MAX BURPEES

1 MINUTE FRONT PLANK HOLD – BOTH PARTNERS SAME TIME
+
1 MINUTE REST