What’s your goal?

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

If you didn’t already know, I’m away in Scottsdale Arizona at OPEX headquarters working on some continuing coaching certification.  It’s all part of a year long program that I’m just about done with that covers pretty much every facet of coaching.

Specifically this week has focused on nutrition and lifestyle coaching, which of course got me thinking about goals.

Some of you may not even have a specific goal in mind, and that’s ok…but since the Open starts this week, let’s talk about some goals for the Open.

To start off and be totally honest, I realize many of you may not even care.  You show up, you do what’s on the screen…sometimes hard, sometimes just coasting through to get a sweat.  Doesn’t really matter what the WOD is, you just don’t want to think about it.

Guess what?

That’s a completely realistic and great goal right there!  Show up, trust that I have a plan for you, check fitness off your list for the day, go home, repeat.

Others may look forward to the Open all year long.  Our Friday Night Lights events are legendary even amongst other CrossFit gyms.  You love the energy, the community, the fun themes, free schwag from vendors, and meeting people from every class. Also a great goal.

Show up, have fun, no pressure.

Then there is a small sub-set that is competitive.  Our gym isn’t the most competitive gym; it just isn’t our vibe.  We aren’t training for the CrossFit Games, or even Regionals for 99.9% of us.

We’re training for life.  To ascend a flight of stairs without losing our breath.  Help a friend move a couch or a fridge with ease.  Keep up with our children and have the energy to maintain our family. Have the mental acuity & resilience to be an effective leader or employee.

Competitive or not, the Open is for all of us.  It creates a window of time to pick a goal that aligns with YOUR priorities in life, and empower yourself (along with the help of this community) to feel fulfilled.

So what is your goal?  Come in the top half in our region for your age group? Beat everybody in your class time? Get your first pull-up or double-under?

Great goals…but think smaller.

How about just completing each workout for all 5 weeks…in the scaled division.  How about cheering on your best training buddy as they try to achieve their goal for the week?  How about having the BEST costume for one of our themed weeks?

How about just doing your first Open workout ever?

Whether you register or not, all classes will be doing the WOD on Fridays, so you all get to participate with no barrier to entry at all other than just showing up.  So, what should you expect?

Fun.  A lot of fun.

Support!  It may be the only competition in the world where the person who gets cheered for the loudest is the one that finishes last.

Inclusiveness.  There is an age division for everybody, and within that there is a scaled option.  From novice to professional, there is a space waiting for you.

Pride.  Pride in your gym, pride in your friends, pride in their accomplishments, your accomplishments, and pride in your sport.

So think about what you want to do over the next five weeks, and then come and let all of us celebrate you each week as you take another step on that journey.


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:

Shoulder & core stabilization (db ohwl db thrusters)

Plyometric power (box jumps)

Hamstring & glute strength (sumo deadlift)

Tuesday:

Olympic weightlifting & barbell cycling (power clean)

MAP (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Vertical pressing, lat pulling, & lower abs endurance (WOD)

Anaerobic lactic capacity

Thursday

Aerobic conditioning & pacing (WOD)

Friday:

Open WOD 17.1


Monday’s Training:

CrossFit:

A) ON A RUNNING CLOCK:

@0:00
15 MIN AMRAP:
15 DB OVERHEAD WALKING LUNGE
10 BOX JUMP W/ SD
5 DB THRUSTERS

@20:00:

10 MIN TO BUILD TO A TOUGH TRIPLE

SUMO DEADLIFT

@35:00:
2 MIN AMRAP:
SHOULDER TAPS

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

A) 3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

B) TABATA STYLE ROTATION – x 6 SETS (12 MIN):

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

C) WOD: 8 MIN AMRAP:
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (115/75#)
CAL ROW
CAL ASSAULT

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1) 6 STRICT DB PRESS @ 40X2; REST 30 SEC
A2) 10-12 UB DB PUSH PRESS; REST 60 SEC

B) PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:

CYCLE THROUGH 2 x:

B1) BOX JUMPS
B2) AMSAP BOTTOM OF DIPS ON RINGS OR BOX
B3) COSSACK SQUATS
B4) AMSAP TOP OF RINGS FULL EXTENSION
B5) ALT. JUMP LUNGES
B6) AMSAP CHIN OVER PULL-UP BAR
B7) SQUAT – TUCK JUMPS
B8) AMSAP CHEST TO RINGS HORIZONTAL

Progressions:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (95/65#)
CAL ROW
CAL ASSAULT