Working through injury. Guest blog with Coach Desi!

I hope you all had a great weekend and enjoyed the break from the rain.  Honestly, California badly needed it and it has drastically improved our drought situation…and only 2 weeks into the year!

I think all of our training and nutrition goes through a little “drought” of it’s own in the 4th quarter, and the rain doesn’t make it much easier to get motivated back to the gym.  The good news is that we have beautiful weather to start this week off, and a new “season” of training as well.

This week we start the shift to Open training.  Don’t worry, you won’t notice a significant difference.  You’ll probably see more cycling work, aerobic power, & endurance work.  Along with that will be less heavy lifting (80%+) and cp battery work.

One exception is that we are still finishing our overhead squat cycle out, but this lift is great as an all-arounder.  It improves our core strength, total-body time under tension, balance, uni-lateral stability, and side-to-side imbalances.  It’s also a lift that you can’t train super heavy often, so it’s excellent for maintaining overall strength while also improving body composition.

The other exception is our bench press cycle on Fridays. We’ve been working the bench press, in combination with upper back pulling for some time now.  It is very important to combine both lifts to keep our upper body push & pull in harmony.  Next week we test our 1 rep max bench, and then comes a change for Friday strength work.

Along with our Open practice on Fridays (which begins this week), next week we will start back squatting every Friday!  This will be the pre-cursor to a more Barbell themed class on Fridays that will begin after the Open is over in about 11 weeks.  By a far majority you all asked for a Barbell specialty class in the survey, and for Fridays to become the home for that.

If you’re beat up from Monday through Wednesday and rest or go easy on Thursday, then squatting on Friday before you start your weekend is the perfect fit.

I’ll have some other announcements coming this week about some new class times, paths to entry for new members, and and ALL-NEW class coming to CFHV in February.

Before I go, congratulations to our strongWOD which completed it’s cycle this past Saturday.  Great turnout, lots of sweat (and dirt!), awesome energy, and I can’t wait for the Spring cycle after the Open.  Take a look at that picture above!

Let’s have a great week!


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:

Overhead & core strength (ohs)

Aerobic power endurance (WOD)

Tuesday:

Upper back & rear shoulder pulling strength (bent over bb row)

Glute & hamstring uni-lateral development (pistols)

Pulling & pressing endurance (WOD)

Wednesday:

Barbell cycling (power clean)

Anaerobic Lactic Capacity (WOD)

Thursday:

 

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Lat & scapular pulling (db lawnmower pulls)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT
15 MIN TO BUILD TO A “TOUGH” TRIPLE

B) WOD- 12 MIN AMRAP:

2K ROW
50 BURPEE
50 RUSSIAN KB SWING (70/44#)

Fusion:

30 MIN AMRAP:

400 M RUN
30 WALL BALL
20 KB SWINGS
10 BURPEES

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 20X2; 12 Reps; rest 20 s
A2: Max Rep Push Up / Roll Up in 30 Sec; rest 30 sec

3 SETS:
B1: 12 Seated DB Hammer Curls @ 30X1; rest :20
B2: Max Rep Banded Tricep Pull Downs in :30; rest :30

WOD- AMRAP 12 MINUTES:

6 BURPEES
12 SIT UPS
6 RING ROWS
12 BOX JUMP/STEP UPS


Tuesday’s Training:

CrossFit:

A) 10 MIN ALT EMOM:
A1- 5 BENT OVER BARBELL ROW
A2- 4 PISTOLS ADAP*
*2 each leg
**sub for pistols is rear foot elevated split squats

B) WOD- 15 MIN AMRAP:
15-12-9

C2B PULL-UP
WALL BALL

REST 2 MIN

Fitness:

A) Strength – Front Squat & Thruster:

EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

B) WOD: 4 SETS:

2 MIN ROW + 1 MIN WALL BALL
+
REST 1 MINUTE

C) CASH OUT: 100 SIT UPS

spinWOD:

A) PARTNER WOD:

12 MIN AMCAP; switch partners every min

REST 4 MIN

B) 1:45 ON/ 1:15 OFF x 6 SETS (rotate after every rest)
B1) ASSAULT BIKE
B2) PULL
B3) DB bench press
I hope you all had a great weekend and enjoyed the break from the rain.  Honestly, California badly needed it and it has drastically improved our drought situation…and only 2 weeks into the year!

I think all of our training and nutrition goes through a little “drought” of it’s own in the 4th quarter, and the rain doesn’t make it much easier to get motivated back to the gym.  The good news is that we have beautiful weather to start this week off, and a new “season” of training as well.

This week we start the shift to Open training.  Don’t worry, you won’t notice a significant difference.  You’ll probably see more cycling work, aerobic power, & endurance work.  Along with that will be less heavy lifting (80%+) and cp battery work.

One exception is that we are still finishing our overhead squat cycle out, but this lift is great as an all-arounder.  It improves our core strength, total-body time under tension, balance, uni-lateral stability, and side-to-side imbalances.  It’s also a lift that you can’t train super heavy often, so it’s excellent for maintaining overall strength while also improving body composition.

The other exception is our bench press cycle on Fridays. We’ve been working the bench press, in combination with upper back pulling for some time now.  It is very important to combine both lifts to keep our upper body push & pull in harmony.  Next week we test our 1 rep max bench, and then comes a change for Friday strength work.

Along with our Open practice on Fridays (which begins this week), next week we will start back squatting every Friday!  This will be the pre-cursor to a more Barbell themed class on Fridays that will begin after the Open is over in about 11 weeks.  By a far majority you all asked for a Barbell specialty class in the survey, and for Fridays to become the home for that.

If you’re beat up from Monday through Wednesday and rest or go easy on Thursday, then squatting on Friday before you start your weekend is the perfect fit.

I’ll have some other announcements coming this week about some new class times, paths to entry for new members, and and ALL-NEW class coming to CFHV in February.

Before I go, congratulations to our strongWOD which completed it’s cycle this past Saturday.  Great turnout, lots of sweat (and dirt!), awesome energy, and I can’t wait for the Spring cycle after the Open.  Take a look at that picture above!

Let’s have a great week!


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:

Overhead & core strength (ohs)

Aerobic power endurance (WOD)

Tuesday:

Upper back & rear shoulder pulling strength (bent over bb row)

Glute & hamstring uni-lateral development (pistols)

Pulling & pressing endurance (WOD)

Wednesday:

Barbell cycling (power clean)

Anaerobic Lactic Capacity (WOD)

Thursday:

 

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Lat & scapular pulling (db lawnmower pulls)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT
15 MIN TO BUILD TO A “TOUGH” TRIPLE

B) WOD- 12 MIN AMRAP:

2K ROW
50 BURPEE
50 RUSSIAN KB SWING (70/44#)

Fusion:

30 MIN AMRAP:

400 M RUN
30 WALL BALL
20 KB SWINGS
10 BURPEES

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 20X2; 12 Reps; rest 20 s
A2: Max Rep Push Up / Roll Up in 30 Sec; rest 30 sec

3 SETS:
B1: 12 Seated DB Hammer Curls @ 30X1; rest :20
B2: Max Rep Banded Tricep Pull Downs in :30; rest :30

WOD- AMRAP 12 MINUTES:

6 BURPEES
12 SIT UPS
6 RING ROWS
12 BOX JUMP/STEP UPS


Tuesday’s Training:

CrossFit:

A) 10 MIN ALT EMOM:
A1- 5 BENT OVER BARBELL ROW
A2- 4 PISTOLS ADAP*
*2 each leg
**sub for pistols is rear foot elevated split squats

B) WOD- 15 MIN AMRAP:
15-12-9

C2B PULL-UP
WALL BALL

REST 2 MIN

Fitness:

A) Strength – Front Squat & Thruster:

EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

B) WOD: 4 SETS:

2 MIN ROW + 1 MIN WALL BALL
+
REST 1 MINUTE

C) CASH OUT: 100 SIT UPS

spinWOD:

A) PARTNER WOD:

12 MIN AMCAP; switch partners every min

REST 4 MIN

B) 1:45 ON/ 1:15 OFF x 6 SETS (rotate after every rest)
B1) ASSAULT BIKE
B2) PULL
B3) DB bench press
This week’s guest blog comes from Coach Desi.  She shares her recent experience with coming back from an injury, and how she was able to continue training and stay positive.

“Hey CFHV Peeps-

You may recall my last blog being about my experience with personal training, setting goals and working toward achieving those fitness goals. With a few months of some personal training under my belt I was feeling stronger, faster, and more confident.

Well, in November I had my first injury while doing a WOD. I was doing a heavy power clean during the “Trial by Fire” test. I was on my fifth power clean of 10 and suddenly I had a sharp pain in knee.

I felt like I had rolled my knee, similar to how rolling an ankle feels.  My knee buckled and I dramatically fell to the ground Nancy Kerrigan style. I imagine this is how she felt after Tonya Harding hired a hitman to break her leg with a baton in 1994.

I thought, “Why?! Why?!” (use your Nancy Kerrigan voice)

Anyway, after my dramatic moment I iced and elevated immediately. The next morning I could barely walk on my leg and could not bend my knee at all. I was really scared that I had done some serious damage to my knee.

I reached out to Nataly (our awesome physical therapist) and she saw me that same morning at the gym. She worked her magic as she always does, gave me some exercises to do, and gave me advice about moving forward with a knee injury.

Needless to say I was feeling really disappointed because I felt like I was finally making some serious gains after all these years of CrossFitting!

After feeling sorry for myself for a week or so, my PT coach Tyler said, “Hey, we’ll just focus on what you CAN do and get your upper body really strong. Gains!”

So that’s what I’ve been doing for the last two months. I’ve been focusing on what I can do and not letting my knee injury keep me out of the gym. I’ve been scaling wods with the support of our coaches. In addition, I’ve had Nataly work on my knee several times.

Most importantly I listen to my body and do not do exercises that I feel might compromise my knee recovery. Although my knee is not quite 100% yet, I’m doing a lot better.

It can be really easy to get caught up on our set backs and failures in the sport of CrossFit.  After this experience I hope that if you ever enter a similar experience you can focus on the positive and take pride in all the things that you can do.

You have all been an inspiration to me to keep pushing forward and stay positive through this experience.”


**Don’t forget our VERY popular Olympic Weightlifting class “Drills for Skills” returns THIS Saturday at 10am for a 9 week cycle!**


Wednesday’s Training:

CrossFit:

A) 12 MIN E3MOM:

10 UNBROKEN POWER CLEAN
*build weight if necessary

B) WOD- FOR TIME:

800M RUN
50 SIT-UPS
30 DEADLIFTS (225/155#) (no more than 60-65%)

Fusion:

Tabata Style (:20 ON / :10 OFF) – rotation of movements = 36 MIN PROGRAM:

WORK THROUGH THIS PROGRAM TWO (2) TIMES!

0:00 – 8:00
BLOCK 1: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Alt. Lunges
:20/:10 Jump Rope + :20/:10 Air Squats
:20/:10 Jump Rope + :20/:10 Mountain Climbers
:20/:10 Jump Rope + :20/:10 Burpees

8:00-9:00
REST 1 MIN

9:00-17:00
BLOCK 2: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Push Ups
:20/:10 Jump Rope + :20/:10 Push Ups

17:00-18:00
REST 1 MIN

18:00-36:00
2nd time through

momWOD:

A) Strength – FRONT Squat & Thruster:

WORK: EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

B) WOD- 4 SETS:

2 MIN ROW + 1 MIN WALL BALL
+
REST 1 MINUTE

C) CASH OUT: 100 SIT UPS


Thursday’s Training:

CrossFit:

A) 16 MIN ALT. E4MOM:

A1)

20 BOX JUMP W/ SD
10 FRONT SQUAT (135/95#)**
5 PUSH PRESS (135/95#)**
**from the rack

A2) 40/28  CAL ASSAULT

REST 5 MIN, REPEAT 16 MIN ALT E4MOM (37 MIN TOTAL)

Fitness:

A) Gymnastics Skill Work – L1 Pull Ups and L1 Dips:

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)* May balance toes on box in front so hollow body position held
A3: Side Plank Arch Ups x 10 Reps each side; rest 30 Sec

B) Conditioning – 20 MIN ALT. EMOM (5 SETS)

MIN 1: AIR ASSAULT BIKE
MIN 2: BOX STEP UPS
MIN 3: KB SWINGS
MIN 4: BURPEES

spinWOD:

A) 3 MIN ON/3 MIN OFF x 4 SETS:

ASSAULT BIKE

REST 5 MIN

B) 1 MIN ON/1 MIN OFF x 3 SETS. Rotate stations after movements:

B1) SIT-UPS

B2) FRONT LEANING REST

B3) HIP-UPS (DRAGON FLIES)