Setting Goals with Coach Dessi!

Hey everybody!  We’re about to start week 4 of 8 of our new training cycle.  By week’s end we’ll also be just a month away from Murph, so hopefully you’ve been working on those push-ups.

When we lower the weights & intensity of our workouts, the volume usually increases.  Although we may not feel the strain on our bodies as dramatically, after care is just as important as on our heavy lifting days.

Foam rolling, lacrosse balls, kettebell & barbell smashing are all great ways to make sure to work the tissue in your muscles & joints and make sure you don’t get tight or sore between training days.  In addition, static & banded stretching are the perfect accompaniment to your recovery efforts.  Of course we can’t forget proper nutrition & rest, but that’s a blog in itself.

One of the greatest resources we have available to us here at CFHV that is completely unique to our community is ptWOD.  Dr. Nataly Ochoa is our very own physical therapist, and is here to help you reach your maximum potential for health, lifestyle, & longevity.

She is on-site every Tuesday & Wednesday evening to help you recover, or more importantly help with preventative measures to bulletproof your body.  Need a little more time?  She is also available by appointment!

This service has been incredibly popular, and as many of you may have noticed those spots fill up fast!  Well now we have a NEW way for you to guarantee your spot and make sure you get the work that you need, on demand.

Check out this video: https://www.dropbox.com/s/gtcq9t21t4u513i/ptWOD.mp4?dl=0 for all the details on how to set up your appointment.

If you haven’t taken advantage of this yet, I can’t recommend it enough.

ptWOD: Repair. Restore. Reboot (repair tissue & muscles, restore form, reboot your workout)


On a personal note…

I don’t normally post anything of a personal nature on our website or blog, but I feel absolutely compelled to make an exception in this case.

This past Saturday I was able to fulfill a goal of mine to curate my first art show.  I was lucky to be able to include two of CFHV’s own: Jeff Wamester & Will Nichols, both incredible artists who made wonderful pieces for the show that contributed to it’s great success.  I thank them for lending their generous talents.

The thing that really blew my mind was the absolutely overwhelming show of support from our amazing community.  I was touched and honored by all of you that took some time out of your lives to come out and visit.

I really hope I didn’t miss anyone, and in no particular order:

  • Hugo De La Torre
  • Diana Gomez
  • Jeannette Valenzuela
  • Jose Alvarenga
  • Ryan House
  • Gina House
  • Frank Balbuena
  • Ryan Felix
  • Andrea Felix
  • Nataly Ochoa
  • Arielle Zieja
  • Joe Zieja
  • Stella Kim
  • Chico Demetroff
  • Jacquelyn Demetroff
  • Andrew Worsham
  • Hope Ressler
  • Chris VanLoon
  • Jamie Ruiz
  • Jeff Hopkins
  • Liz Weglarek
  • Ray Johnston
  • Joe Orlando
  • Grant Muirhead
  • Alex Riegert-Waters
  • Joshua Murillo
  • Hayley Murillo
  • Myra Rios
  • Amy Rocha
  • Jenifer Perez
  • Ben Dukes
  • Maurice Adkins
  • Aime Del Valle

Thank you all.  It meant the world to me, and even if I was unable to have a conversation with each of you, know that you were noticed and appreciated!
Hey everybody!  We’re about to start week 4 of 8 of our new training cycle.  By week’s end we’ll also be just a month away from Murph, so hopefully you’ve been working on those push-ups.

When we lower the weights & intensity of our workouts, the volume usually increases.  Although we may not feel the strain on our bodies as dramatically, after care is just as important as on our heavy lifting days.

Foam rolling, lacrosse balls, kettebell & barbell smashing are all great ways to make sure to work the tissue in your muscles & joints and make sure you don’t get tight or sore between training days.  In addition, static & banded stretching are the perfect accompaniment to your recovery efforts.  Of course we can’t forget proper nutrition & rest, but that’s a blog in itself.

One of the greatest resources we have available to us here at CFHV that is completely unique to our community is ptWOD.  Dr. Nataly Ochoa is our very own physical therapist, and is here to help you reach your maximum potential for health, lifestyle, & longevity.

She is on-site every Tuesday & Wednesday evening to help you recover, or more importantly help with preventative measures to bulletproof your body.  Need a little more time?  She is also available by appointment!

This service has been incredibly popular, and as many of you may have noticed those spots fill up fast!  Well now we have a NEW way for you to guarantee your spot and make sure you get the work that you need, on demand.

Check out this video: https://www.dropbox.com/s/gtcq9t21t4u513i/ptWOD.mp4?dl=0 for all the details on how to set up your appointment.

If you haven’t taken advantage of this yet, I can’t recommend it enough.

ptWOD: Repair. Restore. Reboot (repair tissue & muscles, restore form, reboot your workout)


On a personal note…

I don’t normally post anything of a personal nature on our website or blog, but I feel absolutely compelled to make an exception in this case.

This past Saturday I was able to fulfill a goal of mine to curate my first art show.  I was lucky to be able to include two of CFHV’s own: Jeff Wamester & Will Nichols, both incredible artists who made wonderful pieces for the show that contributed to it’s great success.  I thank them for lending their generous talents.

The thing that really blew my mind was the absolutely overwhelming show of support from our amazing community.  I was touched and honored by all of you that took some time out of your lives to come out and visit.

I really hope I didn’t miss anyone, and in no particular order:

  • Hugo De La Torre
  • Diana Gomez
  • Jeannette Valenzuela
  • Jose Alvarenga
  • Ryan House
  • Gina House
  • Frank Balbuena
  • Ryan Felix
  • Andrea Felix
  • Nataly Ochoa
  • Arielle Zieja
  • Joe Zieja
  • Stella Kim
  • Chico Demetroff
  • Jacquelyn Demetroff
  • Andrew Worsham
  • Hope Ressler
  • Chris VanLoon
  • Jamie Ruiz
  • Jeff Hopkins
  • Liz Weglarek
  • Ray Johnston
  • Joe Orlando
  • Grant Muirhead
  • Alex Riegert-Waters
  • Joshua Murillo
  • Hayley Murillo
  • Myra Rios
  • Amy Rocha
  • Jenifer Perez
  • Ben Dukes
  • Maurice Adkins
  • Aime Del Valle

Thank you all.  It meant the world to me, and even if I was unable to have a conversation with each of you, know that you were noticed and appreciated!
Hey everybody!  We’re about to start week 4 of 8 of our new training cycle.  By week’s end we’ll also be just a month away from Murph, so hopefully you’ve been working on those push-ups.

When we lower the weights & intensity of our workouts, the volume usually increases.  Although we may not feel the strain on our bodies as dramatically, after care is just as important as on our heavy lifting days.

Foam rolling, lacrosse balls, kettebell & barbell smashing are all great ways to make sure to work the tissue in your muscles & joints and make sure you don’t get tight or sore between training days.  In addition, static & banded stretching are the perfect accompaniment your recovery efforts.  Of course we can’t forget proper nutrition & rest, but that’s a blog in itself.

One of the greatest resources we have available to us here at CFHV that is completely unique to our community is ptWOD.  Dr. Nataly Ochoa is our very own physical therapist, and is here to help you reach your maximum potential for health, lifestyle, & longevity.

She is on-site every Tuesday & Wednesday evening to help you recover, or more importantly help with preventative measures to bulletproof your body.  Need a little more time?  She is also available by appointment!

This service has been incredibly popular, and as many of you may have noticed those spots fill up fast!  Well now we have a NEW way for you to guarantee your spot and make sure you get the work that you need, on demand.

Check out this video: https://www.dropbox.com/s/gtcq9t21t4u513i/ptWOD.mp4?dl=0 for all the details on how to set up your appointment.

If you haven’t taken advantage of this yet, I can’t recommend it enough.

ptWOD: Repair. Restore. Reboot (Repair tissue/muscles, restore form, reboot your workout)


On a personal note…

I don’t normally post anything of a personal nature on our website or blog, but I feel absolutely compelled to make an exception in this case.

This past Saturday I was able to fulfill a goal of mine to curate my first art show.  I was lucky to be able to include two of CFHV’s own: Jeff Wamester & Will Nichols, both incredible artists who made wonderful pieces for the show that contributed to it’s great success.  I thank them for lending their generous talents.

The thing that really blew my mind was the absolutely overwhelming show of support from our amazing community.  I was touched and honored by all of you that took some time out of your lives to come out and visit.

I really hope I didn’t miss anyone, and in no particular order:

  • Hugo De La Torre
  • Diana Gomez
  • Jeannette Valenzuela
  • Jose Alvarenga
  • Ryan House
  • Gina House
  • Frank Balbuena
  • Ryan Felix
  • Andrea Felix
  • Nataly Ochoa
  • Arielle Zieja
  • Joe Zieja
  • Stella Kim
  • Chico Demetroff
  • Jacquelyn Demetroff
  • Andrew Worsham
  • Hope Ressler
  • Chris VanLoon
  • Jamie Ruiz
  • Jeff Hopkins
  • Liz Weglarek
  • Ray Johnston
  • Joe Orlando
  • Grant Muirhead
  • Alex Riegert-Waters
  • Joshua Murillo
  • Hayley Murillo
  • Myra Rios
  • Amy Rocha
  • Jenifer Perez
  • Ben Dukes

Thank you all.  It meant the world to me, and even if I was unable to have a conversation with each of you, know that you were noticed and appreciated!
Hey everybody!  We’re about to start week 4 of 8 of our new training cycle.  By week’s end we’ll also be just a month away from Murph, so hopefully you’ve been working on those push-ups.

When we lower the weights & intensity of our workouts, the volume usually increases.  Although we may not feel the strain on our bodies as dramatically, after care is just as important as on our heavy lifting days.

Foam rolling, lacrosse balls, kettebell & barbell smashing are all great ways to make sure to work the tissue in your muscles & joints and make sure you don’t get tight or sore between training days.  In addition, static & banded stretching are the perfect accompaniment to your recovery efforts.  Of course we can’t forget proper nutrition & rest, but that’s a blog in itself.

One of the greatest resources we have available to us here at CFHV that is completely unique to our community is ptWOD.  Dr. Nataly Ochoa is our very own physical therapist, and is here to help you reach your maximum potential for health, lifestyle, & longevity.

She is on-site every Tuesday & Wednesday evening to help you recover, or more importantly help with preventative measures to bulletproof your body.  Need a little more time?  She is also available by appointment!

This service has been incredibly popular, and as many of you may have noticed those spots fill up fast!  Well now we have a NEW way for you to guarantee your spot and make sure you get the work that you need, on demand.

Check out this video: https://www.dropbox.com/s/gtcq9t21t4u513i/ptWOD.mp4?dl=0 for all the details on how to set up your appointment.

If you haven’t taken advantage of this yet, I can’t recommend it enough.

ptWOD: Repair. Restore. Reboot (repair tissue & muscles, restore form, reboot your workout)


On a personal note…

I don’t normally post anything of a personal nature on our website or blog, but I feel absolutely compelled to make an exception in this case.

This past Saturday I was able to fulfill a goal of mine to curate my first art show.  I was lucky to be able to include two of CFHV’s own: Jeff Wamester & Will Nichols, both incredible artists who made wonderful pieces for the show that contributed to it’s great success.  I thank them for lending their generous talents.

The thing that really blew my mind was the absolutely overwhelming show of support from our amazing community.  I was touched and honored by all of you that took some time out of your lives to come out and visit.

I really hope I didn’t miss anyone, and in no particular order:

  • Hugo De La Torre
  • Diana Gomez
  • Jeannette Valenzuela
  • Jose Alvarenga
  • Ryan House
  • Gina House
  • Frank Balbuena
  • Ryan Felix
  • Andrea Felix
  • Nataly Ochoa
  • Arielle Zieja
  • Joe Zieja
  • Stella Kim
  • Chico Demetroff
  • Jacquelyn Demetroff
  • Andrew Worsham
  • Hope Ressler
  • Chris VanLoon
  • Jamie Ruiz
  • Jeff Hopkins
  • Liz Weglarek
  • Ray Johnston
  • Joe Orlando
  • Grant Muirhead
  • Alex Riegert-Waters
  • Joshua Murillo
  • Hayley Murillo
  • Myra Rios
  • Amy Rocha
  • Jenifer Perez
  • Ben Dukes
  • Maurice Adkins
  • Aime Del Valle

Thank you all.  It meant the world to me, and even if I was unable to have a conversation with each of you, know that you were noticed and appreciated!
Hey everybody!  We’re about to start week 4 of 8 of our new training cycle.  By week’s end we’ll also be just a month away from Murph, so hopefully you’ve been working on those push-ups.

When we lower the weights & intensity of our workouts, the volume usually increases.  Although we may not feel the strain on our bodies as dramatically, after care is just as important as on our heavy lifting days.

Foam rolling, lacrosse balls, kettebell & barbell smashing are all great ways to make sure to work the tissue in your muscles & joints and make sure you don’t get tight or sore between training days.  In addition, static & banded stretching are the perfect accompaniment your recovery efforts.  Of course we can’t forget proper nutrition & rest, but that’s a blog in itself.

One of the greatest resources we have available to us here at CFHV that is completely unique to our community is ptWOD.  Dr. Nataly Ochoa is our very own physical therapist, and is here to help you reach your maximum potential for health, lifestyle, & longevity.

She is on-site every Tuesday & Wednesday evening to help you recover, or more importantly help with preventative measures to bulletproof your body.  Need a little more time?  She is also available by appointment!

This service has been incredibly popular, and as many of you may have noticed those spots fill up fast!  Well now we have a NEW way for you to guarantee your spot and make sure you get the work that you need, on demand.

Check out this video: https://www.dropbox.com/s/gtcq9t21t4u513i/ptWOD.mp4?dl=0 for all the details on how to set up your appointment.

If you haven’t taken advantage of this yet, I can’t recommend it enough.

ptWOD: Repair. Restore. Reboot (Repair tissue/muscles, restore form, reboot your workout)


On a personal note…

I don’t normally post anything of a personal nature on our website or blog, but I feel absolutely compelled to make an exception in this case.

This past Saturday I was able to fulfill a goal of mine to curate my first art show.  I was lucky to be able to include two of CFHV’s own: Jeff Wamester & Will Nichols, both incredible artists who made wonderful pieces for the show that contributed to it’s great success.  I thank them for lending their generous talents.

The thing that really blew my mind was the absolutely overwhelming show of support from our amazing community.  I was touched and honored by all of you that took some time out of your lives to come out and visit.

I really hope I didn’t miss anyone, and in no particular order:

  • Hugo De La Torre
  • Diana Gomez
  • Jeannette Valenzuela
  • Jose Alvarenga
  • Ryan House
  • Gina House
  • Frank Balbuena
  • Ryan Felix
  • Andrea Felix
  • Nataly Ochoa
  • Arielle Zieja
  • Joe Zieja
  • Stella Kim
  • Chico Demetroff
  • Jacquelyn Demetroff
  • Andrew Worsham
  • Hope Ressler
  • Chris VanLoon
  • Jamie Ruiz
  • Jeff Hopkins
  • Liz Weglarek
  • Ray Johnston
  • Joe Orlando
  • Grant Muirhead
  • Alex Riegert-Waters
  • Joshua Murillo
  • Hayley Murillo
  • Myra Rios
  • Amy Rocha
  • Jenifer Perez
  • Ben Dukes

Thank you all.  It meant the world to me, and even if I was unable to have a conversation with each of you, know that you were noticed and appreciated!
Today’s Coach guest blog is  perfectly timed as it discusses what happens AFTER any big event or accomplishment in your training.  You finally did “it”…now what?

“Now that the CrossFit Open is over, it’s nice to be able to take some time to just train and work out for fun without the pressure of performing every Friday.

Whether you are a competitive CrossFitter or a recreational CrossFitter, we all have expectations of ourselves during the Open. Did you perform how you expected? Did you meet your goals? Did you do your best? What could you have done better?

These are all questions we ask ourselves as we reflect upon our experience. Although the 2018 season is 10 months away, it’s important to set new goals for yourself now. It holds you accountable and keeps you growing and developing as an athlete.

Take it from me. If your goal is to get a muscle-up in the next year, don’t wait until three months before the Open to start working on muscle-ups!

Now lets set some new goals and get ready to crush them!”