Fun Fridays!

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

MORE Oly!

You guys love our Oly class, and we love that you love our Oly class. #wholelottalove

I had originally planned that Oly would just complete out the cycle it had begun before the Open, but attendance has been so great that we’re going to give it an additional 2 weeks past April before we bring back strong WOD for the late Spring.

That means you have 5 more weeks of Oly to look forward to, as it will now run on Saturdays through May 13.  On May 20, Coach Jose will return with strongWOD to take advantage of all the great weather that is bound to be coming.  What better time to get outdoors with Murph just around the corner?

Wanna see what all the hub-bub is about?  Check out the awesome videos on our Instagram and Facebook pages.  They’re getting tons of views, and you just might catch a glimpse of yourself in there!

April Challenge

Every month now we will be having a gym wide challenge that coincides with our bi-monthly events.  Our next big event is Memorial Day Murph.  That means running, pull-ups, air squats, & push-ups.

Did somebody say push-ups?

Our April challenge is simple & fun.  Grab a friend, and it goes a little something like this:

  1. Do a tabata of push-ups (20 sec on/10 sec off x 8 sets) for max reps.
  2. Find the average number of reps (ie: 40 reps / 8 rounds = 5)
  3. Do a tabata of push-ups 2-3 times per week at your average number of reps for each round.
  4. Each week, add 1 rep to each round.

It’s that easy!  We already have a side whiteboard with your names and reps for those of you have already started.  It isn’t too late, and it only takes 4 minutes!

New programming continues:

We’re now beginning our second week of the new cycle. We’ll continue with uni-lateral (one side at a time) movements this week, before going into our traditional strength cycles starting next week.  We also have our second and final week of high hang power cleans, so if it was new or tricky for you, you’ll have another opportunity to work on getting that full extension and speed under the bar.

We’ll also continue working our energy system progressions, with this week being more focused on aerobic work.  Plus, on Friday we’ll be pulling those tires back out for a spin (or flip!).

Have a great week and I’ll see you at the box!

 

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

MORE Oly!

You guys love our Oly class, and we love that you love our Oly class. #wholelottalove

I had originally planned that Oly would just complete out the cycle it had begun before the Open, but attendance has been so great that we’re going to give it an additional 2 weeks past April before we bring back strong WOD for the late Spring.

That means you have 5 more weeks of Oly to look forward to, as it will now run on Saturdays through May 13.  On May 20, Coach Jose will return with strongWOD to take advantage of all the great weather that is bound to be coming.  What better time to get outdoors with Murph just around the corner?

Wanna see what all the hub-bub is about?  Check out the awesome videos on our Instagram and Facebook pages.  They’re getting tons of views, and you just might catch a glimpse of yourself in there!

April Challenge

Every month now we will be having a gym wide challenge that coincides with our bi-monthly events.  Our next big event is Memorial Day Murph.  That means running, pull-ups, air squats, & push-ups.

Did somebody say push-ups?

Our April challenge is simple & fun.  Grab a friend, and it goes a little something like this:

  1. Do a tabata of push-ups (20 sec on/10 sec off x 8 sets) for max reps.
  2. Find the average number of reps (ie: 40 reps / 8 rounds = 5)
  3. Do a tabata of push-ups 2-3 times per week at your average number of reps for each round.
  4. Each week, add 1 rep to each round.

It’s that easy!  We already have a side whiteboard with your names and reps for those of you have already started.  It isn’t too late, and it only takes 4 minutes!

New programming continues:

We’re now beginning our second week of the new cycle. We’ll continue with uni-lateral (one side at a time) movements this week, before going into our traditional strength cycles starting next week.  We also have our second and final week of high hang power cleans, so if it was new or tricky for you, you’ll have another opportunity to work on getting that full extension and speed under the bar.

We’ll also continue working our energy system progressions, with this week being more focused on aerobic work.  Plus, on Friday we’ll be pulling those tires back out for a spin (or flip!).

Have a great week and I’ll see you at the box!

 
Fridays aren’t just the best day of the week because it’s the beginning of the weekend.

We try to keep it interesting here at HV, and have Friday be a “choose your own adventure” kind of day.  We’ve had Benchmark Fridays or partner WOD Fridays previously.

What we have now as promised post-Open season is more of a Barbell strength type of class.  This means you’ll see a class that is predominantly body composition, strength, technique, & development based.  There will only be a quick 3-5 minute long WOD at the end of this class.

If you’re beat up from training all week and want to go a little lighter, this is a perfect opportunity to refine your technique and work on supplementary & remedial work.

If you’re gung-ho, well rested, and ready to rock…this is also great for you!  Come in, lift some heavy weight, and hit that quick anaerobic piece at the end.

Another great thing is if you missed any of the days earlier in the week or they aren’t one of your normal training days, Friday will be a great opportunity to pick up some of what you missed.

The final piece that I’m REALLY excited about is that it gives us a chance to get outside!  The better weather is here and it’s nice to mix things up.  Speaking of mixing things up…

You’ll also see some more unorthodox or specialized movements on Fridays.  Things like tire flips, sledgehammers, GHD training, sled pulls, prowler pushing, rope climbs, and more!

Overall a great cap to the week and beginning to the weekend.

Don’t forget Oly came back last week, so come on in and work those skills.  Last week you were nearly 20 deep, so we know you love this class!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: Olympic Drills
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD