What a kick-off!

17.1 RECAP:

Anybody else’s back a little hot??

OK!  So we have 17.1 in the books.  Congratulations to everyone who participated and I’m seriously so proud of our gym.  We officially have 74 of you signed up and #intheopen

Our first FNL was HUGE and as always it was a charged night with a special energy in the air that only CFHV has.  For some of you it was your first, and many of you were returning vets.  Regardless of which category you fall into, we now know what we have to look forward to for 4 more Fridays, and it’s gonna be a blast!

I am always honored to see the camaraderie among you all, the personal break-through moments, and of course some pretty epic performances.  Let’s continue that spirit as we look to week 2.  Our theme for week 2 might be 90’s hip hop, but we don’t gotta go makin’ it an east coast/west coast thing.  We’re all from the same gang, and you proved it this week.

What now?  First off, you MUST enter your scores by 5pm on Monday or it doesn’t count! HQ makes no exceptions, so make sure to go to https://games.crossfit.com/ scroll down, and click the “submit scores” button.  Enter your score, your affiliate, your judge, and the final split time.  Trust me, you don’t want to forget!

PROGRAMMING SUMMIT:

On Sunday, the coaches met bright and early and spent the day at our annual programming summit.  This is where we map out the entire next year of training cycles.

Strength cycles, energy systems, time domains, and bi-monthly events were all laid out.  This programming cycle will begin at the end of the Open, and take us all the way to next year’s Open.  Rest assured you’ll be more fit, and better prepared than ever.

You’ll also get to see old favorites like Murph & Barbells for Boobs, along with the much requested TEAM in-house throw down, as well as our first ever tr-cities invitational.

Our programming cycles will be designed around these events and preparing you for them, while still keeping in mind our fundamentals and general physical preparedness.  The whole idea is to have specifically dialed in training cycles for those of you that are super consistent in your training, while still allowing growth opportunities for those that are still earlier on in their journey.

Mostly it was a bunch of science-y fitness nerd shenanigans that looked a little something like this:

Make sure you are diligent about your mobility and recovery.  We have 4 more weeks of this and we want to keep the momentum going!  Not sure how to recover and/or mobilize??  Ask your coach!

On that note, we will be putting Oly class on temporary hiatus for the next 4 weeks until the conclusion of the Open. Attendance is expected to be low as many of you are recovering or resting from FNL.  The hours of 10-11:30am on Saturday will be Open Gym.  Oly will pick up where it left off at the conclusion of the Open.

Let’s have a great week!


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:

Vertical shoulder pressing strength (strict press)

Aerobic power (WOD)

Tuesday:

Quad & hip-hinging endurance (step-up & rkbsw)

Front rack stabilization, quad & glute capacity (squat clean/WOD)

Wednesday:

Posterior delt & scapular pulling strength (bo row)

Core strength (hollow holds)

Vertical pulling & horizontal pressing endurance (WOD)

Anaerobic lactic capacity (WOD)

Thursday

Olympic weightlifting (power sntach)

MAP 7 (WOD)

Friday:

Open WOD 17.2


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

STRICT PRESS
12 MIN, EVERY :90:

set 1 – 5 reps
set 2 – 5 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 2 rep
set 7 – 2 rep
set 8 – 2 rep

B) WOD- 12 MIN AMRAP:

500M ROW
400M RUN
30 PUSH PRESS (115/75#)*

*no more than 50% 1rm pp

Fusion:

PARTNER WOD:

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

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

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

FOR TIME

momWOD:

A) Body Composition:

3 SETS:
A1: Weighted Tempo Ring Rows (add plate if able to hold tempo) @40X2; 4-6 Reps;
A2: DB Push Press x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

C) WOD- AMRAP 10 MINUTES:

5 BURPEES
10 WALL BALL


Tuesday’s Training:

CrossFit:

A) 14 MIN EMOM:
10 BOX STEP-UP
6 RUSSIAN KB SWING (70/44#)

REST 4 MIN

B) FOR TIME (10 MIN CAP):

30 SQUAT CLEAN*

*should be approx. 70% 1rm squat clean

challenge levels:
lvl 1 – (185/135#)
lvl 2 – (155/115#)
lvl 3 – (135/95#)
lvl 4 – (95/65#)

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) Sit Ups or V-Ups x 12-15 Reps; rest 60 Sec

B) WOD: TEAMS OF 2 – YOU GO / I GO TAG:
Partner 1 completes entire set before Partner 2 goes. Set this up so start run goes between the rigs (approx. 25 ft). Complete AMRAP in 20 MINUTES

25 FT RUN
5 BURPEES
10 WALL BALL
25 FT RUN

Progressions:

A) 14 MIN EMOM:
10 BOX STEP-UP
6 RUSSIAN KB SWING (44/26#)

REST 4 MIN

B) FOR TIME (10 MIN CAP):

30 SQUAT CLEAN*

challenge levels:

lvl 1 – (135/95#)
lvl 2 – (115/75#)
lvl 3 – (95/65#)
lvl 4 – (75/55#)

lvl 5 – MB CLEAN