February has ALL of the new awesomeness!

Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


Training 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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


Training 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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Leading up to, and then continuing through the CF Games Open, each Wednesday one of our coaches will share their favorite memory from the last 6 years of the Open.  Last week we kicked it off with Bryan Felix and it was a huge hit!  Today another awesome memory from Coach Dizzle:

“I’ve been doing the CrossFit Open for so many years, I’ve lost count! I still remember the first year when Des and I got our first chest 2 bar pull ups. I think my total score was only 6 reps for the entire WOD, but I didn’t care. I was so excited to reach that accomplishment.

That’s the exciting thing about the Open.  Sometimes we surprise ourselves and get our first double under, pull-up or muscle-up…. so speaking of muscle-ups… this leads me to one of my favorite moments.

Last year 16.3 started with ten snatches and then 3 bar muscle-ups. At Friday Night Lights, I was counting for Des while Stella was doing the WOD right next to us. Stella was getting so close on the muscle-ups and I kept hearing everyone cheering for her. I couldn’t help but get distracted!

Stella really gave it her full effort that night but sometimes it just doesn’t happen.

So come Monday afternoon, I see Stella walking up to the gym. It’s probably around 4-430pm and scores need to be entered by 5pm. She has decided to redo the WOD. After her snatches, she starts fighting for those muscle-ups. She keeps coming soooo close but just isn’t quite high enough.

As the time cap of 7 minutes is approaching…Stella gets her first bar muscle up!

Everyone starts cheering. I think Stella is in shock. We are all jumping up and down. It was such an awesome moment and that’s what I love about the open. I love all the support from the community. I love watching people push themselves to their limits and witness those accomplishments.

We are all at different places in our lives and in our training so it really is about personal accomplishment. Sure, we like to see how we compare to our peers but mostly it’s just about being our personal best.

I can look back on that WOD when I got my first 3 chest 2 bar pull ups and I can see how far I’ve come!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN ALT EMOM:
A1) 3 BENCH PRESS
A2) 12 BENT OVER FLYS

B) WOD- 16 MIN AMRAP:

20 RUSSIAN KBS (53/35#)
200M RUN
10 PUSH-UP/HSPU*

(*+10 push ups every round; or hspu w/ +5 every round)

Fusion:

CARDIO KETTLEBELLS- COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

A) Barbell Strength- COMPLEX:

3 SETS:
A1) Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2) Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

B) WOD- 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (155/105#, but no more than 65% 1RM)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point

Fitness:

PART A: Warm-Up:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

Progressions:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS or ROPE PULLS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (95/65#, no more than 65% 1 rm / scale to MB CLEAN)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean/mb clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point
Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


Training 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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Leading up to, and then continuing through the CF Games Open, each Wednesday one of our coaches will share their favorite memory from the last 6 years of the Open.  Last week we kicked it off with Bryan Felix and it was a huge hit!  Today another awesome memory from Coach Dizzle:

“I’ve been doing the CrossFit Open for so many years, I’ve lost count! I still remember the first year when Des and I got our first chest 2 bar pull ups. I think my total score was only 6 reps for the entire WOD, but I didn’t care. I was so excited to reach that accomplishment.

That’s the exciting thing about the Open.  Sometimes we surprise ourselves and get our first double under, pull-up or muscle-up…. so speaking of muscle-ups… this leads me to one of my favorite moments.

Last year 16.3 started with ten snatches and then 3 bar muscle-ups. At Friday Night Lights, I was counting for Des while Stella was doing the WOD right next to us. Stella was getting so close on the muscle-ups and I kept hearing everyone cheering for her. I couldn’t help but get distracted!

Stella really gave it her full effort that night but sometimes it just doesn’t happen.

So come Monday afternoon, I see Stella walking up to the gym. It’s probably around 4-430pm and scores need to be entered by 5pm. She has decided to redo the WOD. After her snatches, she starts fighting for those muscle-ups. She keeps coming soooo close but just isn’t quite high enough.

As the time cap of 7 minutes is approaching…Stella gets her first bar muscle up!

Everyone starts cheering. I think Stella is in shock. We are all jumping up and down. It was such an awesome moment and that’s what I love about the open. I love all the support from the community. I love watching people push themselves to their limits and witness those accomplishments.

We are all at different places in our lives and in our training so it really is about personal accomplishment. Sure, we like to see how we compare to our peers but mostly it’s just about being our personal best.

I can look back on that WOD when I got my first 3 chest 2 bar pull ups and I can see how far I’ve come!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN ALT EMOM:
A1) 3 BENCH PRESS
A2) 12 BENT OVER FLYS

B) WOD- 16 MIN AMRAP:

20 RUSSIAN KBS (53/35#)
200M RUN
10 PUSH-UP/HSPU*

(*+10 push ups every round; or hspu w/ +5 every round)

Fusion:

CARDIO KETTLEBELLS- COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

A) Barbell Strength- COMPLEX:

3 SETS:
A1) Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2) Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

B) WOD- 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (155/105#, but no more than 65% 1RM)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point

Fitness:

PART A: Warm-Up:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

Progressions:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS or ROPE PULLS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (95/65#, no more than 65% 1 rm / scale to MB CLEAN)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean/mb clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point
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)
-Hip ups (dragonflies)
Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


Training 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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Leading up to, and then continuing through the CF Games Open, each Wednesday one of our coaches will share their favorite memory from the last 6 years of the Open.  Last week we kicked it off with Bryan Felix and it was a huge hit!  Today another awesome memory from Coach Dizzle:

“I’ve been doing the CrossFit Open for so many years, I’ve lost count! I still remember the first year when Des and I got our first chest 2 bar pull ups. I think my total score was only 6 reps for the entire WOD, but I didn’t care. I was so excited to reach that accomplishment.

That’s the exciting thing about the Open.  Sometimes we surprise ourselves and get our first double under, pull-up or muscle-up…. so speaking of muscle-ups… this leads me to one of my favorite moments.

Last year 16.3 started with ten snatches and then 3 bar muscle-ups. At Friday Night Lights, I was counting for Des while Stella was doing the WOD right next to us. Stella was getting so close on the muscle-ups and I kept hearing everyone cheering for her. I couldn’t help but get distracted!

Stella really gave it her full effort that night but sometimes it just doesn’t happen.

So come Monday afternoon, I see Stella walking up to the gym. It’s probably around 4-430pm and scores need to be entered by 5pm. She has decided to redo the WOD. After her snatches, she starts fighting for those muscle-ups. She keeps coming soooo close but just isn’t quite high enough.

As the time cap of 7 minutes is approaching…Stella gets her first bar muscle up!

Everyone starts cheering. I think Stella is in shock. We are all jumping up and down. It was such an awesome moment and that’s what I love about the open. I love all the support from the community. I love watching people push themselves to their limits and witness those accomplishments.

We are all at different places in our lives and in our training so it really is about personal accomplishment. Sure, we like to see how we compare to our peers but mostly it’s just about being our personal best.

I can look back on that WOD when I got my first 3 chest 2 bar pull ups and I can see how far I’ve come!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN ALT EMOM:
A1) 3 BENCH PRESS
A2) 12 BENT OVER FLYS

B) WOD- 16 MIN AMRAP:

20 RUSSIAN KBS (53/35#)
200M RUN
10 PUSH-UP/HSPU*

(*+10 push ups every round; or hspu w/ +5 every round)

Fusion:

CARDIO KETTLEBELLS- COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

A) Barbell Strength- COMPLEX:

3 SETS:
A1) Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2) Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

B) WOD- 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (155/105#, but no more than 65% 1RM)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point

Fitness:

PART A: Warm-Up:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

Progressions:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS or ROPE PULLS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (95/65#, no more than 65% 1 rm / scale to MB CLEAN)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean/mb clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point
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)
-Hip ups (dragonflies)
You may see something new on the wall across from the cubbies when you walk into the lobby today. It’s a wall of certifications of our coaches here at CFHV.

It made me very proud of all of the experience that the staff brings to our classes every day.  You’ll see a wide variety of education in many different athletic disciplines.

Some certificates may have been a single day seminar, while others took many weeks or even years of study and dedication.

It also got me thinking about how our learning as coaches doesn’t end with the earning of a certificate or diploma.  The way I see it, there are 3 stages of coaching:

The first stage is education.  This is where there are books or articles, videos or lectures, study & testing.  It may be online or in person, might be a seminar or traditional college course.  This is the nuts & bolts stage where you learn a massive amount of information.  No doubt this is the foundation to becoming a great coach, but it is only a stepping stone to…

The second stage of application. This is where a coach must take that knowledge and actually apply it.  Theories & methodologies can only live in a vacuum until they are utilized.  This is where the coach puts this knowledge to the test.  Not only in their competency to share it and have another person understand it, but to see how to make it work with all different types of people.  All of that variation in athletes and how to make the coaching “click” leads to the final and most important…

Third stage is YOU! That’s right, our education as a coach isn’t really complete until we have feedback from those we are coaching.  All the education and certifications in the world mean nothing if the people we are trying to help aren’t moving forward.  It’s all very simple at this stage: did we help you reach your goals or not? If not, then having the knowledge and being able to apply it (stage 1 & 2) don’t really matter.

So today have a look at the wall and see what we all have to offer.  That wall will continue to grow as we endeavor to continually re-invent ourselves into ever better coaches.

Just know that it is only the beginning of our learning, and that you all will always be the most important piece in our education.


Training 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:

Chest & tricep pressing (dips)

Scapula & bicep pulling (ring rows)

Plyometrics & vertical pressing endurance (WOD)

Tuesday:

Olympic weightlifting & barbell cycling (hang power clean)

Core, hip-hinging, horizontal pressing, & glute endurance chipper (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Anaerobic lactic capacity (WOD)

Thursday

Aerobic & anaerobic pacing (runs)

Hip hinging & hamstring pulling (deadlift)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) ALT E:90 for 15 MIN: 

A1) 6 RING DIPS
A2) 6-10 RING ROWS ADAP
*add weight to dips if necessary
*dont go to failure on the ring rows

B) WOD- 9 MIN AMRAP:
100 WALL BALL
150 DOUBLE UNDERS

AMRAP BOX JUMPS w/SD in remaining time

Fusion:

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition

3 SETS – Use a set of “small plates” (1lb, 2.5lb, or 5lb max) for this work – movements are dedicated to strengthening the supplementary scapular/shoulder regions – go light, work for perfect form.

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “T” Raises x 8 Reps; rest 20 sec
A3: Trap “3” – “Y” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “y” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A) HANG POWER CLEAN:

BUILD TO A TOUGH 3 REP IN 12 MIN

B) CHIPPER WOD- FOR TIME:

40/30 CAL ASSUALT
50 RUSSIAN KB SWING (70/44#)
60 ABMAT SIT-UPS
50 WALKING LUNGES
40 BURPEES

Fitness:

A) Group Warmup

3 Min Run/Bike/Row +
X- Floor Ostrich Walk + 5 Air Squats + 100 M Run
X-Floor Bear Crawl + 5 Push Ups + 100 M Run
X-Floor Quad Pull / Hamstring Kick + 5 Air Squats + 100 M Run

Mobility
Shoulder Mobility: Static Hold Arm up wall (30 Sec each side) + Wrist Stretch (30 Sec Each Side) x 2 Sets
+
Hip/Groin Mobility: Seated Butterfly Stretch w/ DB’s & Calf Stretch

B) Technique & Development: German Volume DB Seated Press

WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD: AMRAP 12 MINUTES

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN

Progressions:

A) HANG POWER CLEAN:

BUILD TO A TOUGH 3 REP IN 12 MIN

B) CHIPPER WOD- FOR TIME:

40/30 CAL ASSUALT
50 RUSSIAN KB SWING (53/35#)
60 ABMAT SIT-UPS
50 WALKING LUNGES
40 BURPEES

Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


Training 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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Leading up to, and then continuing through the CF Games Open, each Wednesday one of our coaches will share their favorite memory from the last 6 years of the Open.  Last week we kicked it off with Bryan Felix and it was a huge hit!  Today another awesome memory from Coach Dizzle:

“I’ve been doing the CrossFit Open for so many years, I’ve lost count! I still remember the first year when Des and I got our first chest 2 bar pull ups. I think my total score was only 6 reps for the entire WOD, but I didn’t care. I was so excited to reach that accomplishment.

That’s the exciting thing about the Open.  Sometimes we surprise ourselves and get our first double under, pull-up or muscle-up…. so speaking of muscle-ups… this leads me to one of my favorite moments.

Last year 16.3 started with ten snatches and then 3 bar muscle-ups. At Friday Night Lights, I was counting for Des while Stella was doing the WOD right next to us. Stella was getting so close on the muscle-ups and I kept hearing everyone cheering for her. I couldn’t help but get distracted!

Stella really gave it her full effort that night but sometimes it just doesn’t happen.

So come Monday afternoon, I see Stella walking up to the gym. It’s probably around 4-430pm and scores need to be entered by 5pm. She has decided to redo the WOD. After her snatches, she starts fighting for those muscle-ups. She keeps coming soooo close but just isn’t quite high enough.

As the time cap of 7 minutes is approaching…Stella gets her first bar muscle up!

Everyone starts cheering. I think Stella is in shock. We are all jumping up and down. It was such an awesome moment and that’s what I love about the open. I love all the support from the community. I love watching people push themselves to their limits and witness those accomplishments.

We are all at different places in our lives and in our training so it really is about personal accomplishment. Sure, we like to see how we compare to our peers but mostly it’s just about being our personal best.

I can look back on that WOD when I got my first 3 chest 2 bar pull ups and I can see how far I’ve come!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN ALT EMOM:
A1) 3 BENCH PRESS
A2) 12 BENT OVER FLYS

B) WOD- 16 MIN AMRAP:

20 RUSSIAN KBS (53/35#)
200M RUN
10 PUSH-UP/HSPU*

(*+10 push ups every round; or hspu w/ +5 every round)

Fusion:

CARDIO KETTLEBELLS- COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

A) Barbell Strength- COMPLEX:

3 SETS:
A1) Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2) Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

B) WOD- 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (155/105#, but no more than 65% 1RM)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point

Fitness:

PART A: Warm-Up:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

Progressions:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS or ROPE PULLS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (95/65#, no more than 65% 1 rm / scale to MB CLEAN)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean/mb clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point
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)
-Hip ups (dragonflies)
You may see something new on the wall across from the cubbies when you walk into the lobby today. It’s a wall of certifications of our coaches here at CFHV.

It made me very proud of all of the experience that the staff brings to our classes every day.  You’ll see a wide variety of education in many different athletic disciplines.

Some certificates may have been a single day seminar, while others took many weeks or even years of study and dedication.

It also got me thinking about how our learning as coaches doesn’t end with the earning of a certificate or diploma.  The way I see it, there are 3 stages of coaching:

The first stage is education.  This is where there are books or articles, videos or lectures, study & testing.  It may be online or in person, might be a seminar or traditional college course.  This is the nuts & bolts stage where you learn a massive amount of information.  No doubt this is the foundation to becoming a great coach, but it is only a stepping stone to…

The second stage of application. This is where a coach must take that knowledge and actually apply it.  Theories & methodologies can only live in a vacuum until they are utilized.  This is where the coach puts this knowledge to the test.  Not only in their competency to share it and have another person understand it, but to see how to make it work with all different types of people.  All of that variation in athletes and how to make the coaching “click” leads to the final and most important…

Third stage is YOU! That’s right, our education as a coach isn’t really complete until we have feedback from those we are coaching.  All the education and certifications in the world mean nothing if the people we are trying to help aren’t moving forward.  It’s all very simple at this stage: did we help you reach your goals or not? If not, then having the knowledge and being able to apply it (stage 1 & 2) don’t really matter.

So today have a look at the wall and see what we all have to offer.  That wall will continue to grow as we endeavor to continually re-invent ourselves into ever better coaches.

Just know that it is only the beginning of our learning, and that you all will always be the most important piece in our education.


Training 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:

Chest & tricep pressing (dips)

Scapula & bicep pulling (ring rows)

Plyometrics & vertical pressing endurance (WOD)

Tuesday:

Olympic weightlifting & barbell cycling (hang power clean)

Core, hip-hinging, horizontal pressing, & glute endurance chipper (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Anaerobic lactic capacity (WOD)

Thursday

Aerobic & anaerobic pacing (runs)

Hip hinging & hamstring pulling (deadlift)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) ALT E:90 for 15 MIN: 

A1) 6 RING DIPS
A2) 6-10 RING ROWS ADAP
*add weight to dips if necessary
*dont go to failure on the ring rows

B) WOD- 9 MIN AMRAP:
100 WALL BALL
150 DOUBLE UNDERS

AMRAP BOX JUMPS w/SD in remaining time

Fusion:

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition

3 SETS – Use a set of “small plates” (1lb, 2.5lb, or 5lb max) for this work – movements are dedicated to strengthening the supplementary scapular/shoulder regions – go light, work for perfect form.

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “T” Raises x 8 Reps; rest 20 sec
A3: Trap “3” – “Y” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “y” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A) HANG POWER CLEAN:

BUILD TO A TOUGH 3 REP IN 12 MIN

B) CHIPPER WOD- FOR TIME:

40/30 CAL ASSUALT
50 RUSSIAN KB SWING (70/44#)
60 ABMAT SIT-UPS
50 WALKING LUNGES
40 BURPEES

Fitness:

A) Group Warmup

3 Min Run/Bike/Row +
X- Floor Ostrich Walk + 5 Air Squats + 100 M Run
X-Floor Bear Crawl + 5 Push Ups + 100 M Run
X-Floor Quad Pull / Hamstring Kick + 5 Air Squats + 100 M Run

Mobility
Shoulder Mobility: Static Hold Arm up wall (30 Sec each side) + Wrist Stretch (30 Sec Each Side) x 2 Sets
+
Hip/Groin Mobility: Seated Butterfly Stretch w/ DB’s & Calf Stretch

B) Technique & Development: German Volume DB Seated Press

WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD: AMRAP 12 MINUTES

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN

Progressions:

A) HANG POWER CLEAN:

BUILD TO A TOUGH 3 REP IN 12 MIN

B) CHIPPER WOD- FOR TIME:

40/30 CAL ASSUALT
50 RUSSIAN KB SWING (53/35#)
60 ABMAT SIT-UPS
50 WALKING LUNGES
40 BURPEES

I promised some awesome new changes for February based directly on YOUR feedback from our survey.  It’s all settled, the die is cast, and we’re ready to roll it out, so check out what’s coming!

Olympic Drills for Skills Class Returns:

Our ultra popular Oly class returns THIS SATURDAY (tomorrow) at 10am, and will run for the next 9 weeks into the Open.  This is the perfect weekly class to study and break down each of of the Olympic lifts: the clean, the jerk, & the snatch.

These technical and challenging lifts  are dissected into individual components and pieces of the lift, so that by the end of each 90 minute class you can put it back together into one fluid lift. Not to be missed!

CF Open Prep:

The CrossFit Games Open is the best time of year and it’s just around the corner!  For the next 5 Fridays, we will have Open prep days.

We’ll re-visit a different past WOD from the last 6 years each week and break it down, talk about strategy, & reacclimatize ourselves to this type of training. It’s the BEST time of year!

ALL-NEW 8:30pm CLASS:

Starting on Monday, January 30 & Wednesday February 1, we will be adding an 8:30pm class time!  For those of you that get out of work late, have inconsistent schedules, or just like to WOD late…this is for you!

To start out this class will only be every Monday & Wednesday for the month of February.  Whether or not this class stays on the schedule is up to your attendance.  If you want us to keep this class time, make sure you show up to let us know!

ALL-NEW 9:30am CLASS:

Your voices were heard, and spinWOD is OUT!  Beginning on Tuesday, January 31 & Thursday, February 2, 9:30 am class is now “PROGRESSIONS” class.  What’s that??

Well, some of our momWOD crew is ready to add in some CrossFit style classes into their regimen.  Some of our CrossFitters love the 9:30am time slot, so we’re mashing it up into one hybrid!

Our Progressions class will be every Tuesday & Thursday @ 9:30am from now on.  It will be the same programming that our regular CrossFit classes are doing those days, but with scaled versions (or progressions) of the WOD.

This means if you’ve been in momWOD and want to try the next step, this is perfect for you!  If you’re a newer CrossFitter, and need to often scale the WODs, this is perfect for you too!  Already crushing CrossFit and your schedule dictates 9:30am being the best class time?  Now you can do the regular CF WOD for that day and this class is perfect for you too!

It’s the best of all worlds, and we’re really excited for it!


Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Drills for Skills returns!
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A)  20 MIN TO ROTATE THROUGH:

A1) 2 BENCH PRESS
*build from last week

REST AS NEEDED

A2) 4 DB LAWNMOWER PULLS @2110

B) OPEN PREP WOD WEEK 1:

10 MIN AMRAP:

30 DOUBLE-UNDERS
15 POWER SNATCH (75/55#)

Fusion:

3 ROUNDS:
3 MIN ROW OR BIKE
+
2 MIN BOX JUMP / STEP UPS
+
1 MIN BURPEES

+
2 MIN REST
+

3 ROUNDS:
3 MIN ROW OR BIKE (Switch if possible)
+
2 MIN SLAM BALLS
+
1 MIN SIT UPS

momWOD:

A: Gymnastics Skill Work – ROPE CLIMBS and L1 DIPS:

3 SETS:
A1) 3 ROPE PULLS or 1 ROPE CLIMB; 30 Sec Rest
A2) :30 HOLD AT TOP OF RINGS; 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 – ALT. EMOM 20 (5 SETS):

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