Author: Jade

WOD:  Jump Rope Practice: 10 minutes 5 rounds of – 3 minute AMRAP – 1 minute rest:5 Burpees7 Chest-to-bar Pull-ups12 Double-unders Post results/thoughts to comments At least one person got their first double-under today, some nailed single-unders for the first time, and I saw a number of you hit record number of double-unders and single-unders. Practice makes perfect, keep it up and the rope will become your friend. Great job on the workout today, it should have been all lungs, rotating quickly from one movement to the next with little to no muscular failure. And for some of you, don’t be afraid to not lift heavy some days. We lifted heavy Monday, Tuesday, and Wednesday, so don’t feel like just because there wasn’t a barbell that you’re not getting enough out of your workout. Hope to see lots of you tomorrow for a fun…

Jade and the CVCF Community-Now that I have found a spare moment during my transition to Ft Rucker, Alabama, I just wanted to thank you all for the excellent training and camaraderie that I have experienced in the last six months. Coming to CVCF has completely changed not only the way that I train, but the way that I incorporate training into my life. Working out, or PT as the Army calls it, used to be more of a mandatory ordeal for me, something that I had to attend in ROTC and walk through the steps just so I could leave, go home, and start the rest of my day. Not to say that it wasn’t difficult at times or worth while, I just didn’t see it as a part of my ritual. After about a week at CVCF, I began to feel…

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add anywhere from 2.5-10lbs to each set. Make sure you add the same amount to every set. 12 minute AMRAP:20 Wall Balls 20/1410 Sumo Deadlift High-pulls 95/65 Post results/thoughts to comments Great work today everybody. A bunch of folks hit PR’s on their deadlifts today which is awesome. Nice work on the wall balls as well. It was really great to see many of you buckle down and focus on the squat portion of the wall ball and not worry so much about how fast you were doing them. Hope to see you tomorrow. Cheers. Alaina getting the ball up The wall is full Graz with great positioning at the top of her high-pull –…

WOD: Power Snatch: 3-3-2-2-1-1 3 rounds AQAP:30 Box Jumps 30/2430 Kettlebell Swings 70/53 Post results/thoughts to comments I think I post this every time we snatch or clean, but for those who don’t have the technique down, WORK LIGHT! It will pay off big time. A bunch of you did this and some of you didn’t. Olympic lifting is very technical, and if you don’t get the movement down properly you will be very stagnant in your progress. Many of you made huge improvements today which is awesome to see. Way to hold onto those kettlebells as well, and step up and jump on a box that was a little higher. Hope to see lots of you tomorrow. Cheers. Brendan is doing the Paleo Challenge and hitting it as hard as ever Jumping on the boxes Starr just finished up On-ramp and is in…

WOD: Paleo BenchmarksBenchmark #1:20 minutes to establish a 3RM DeadliftBenchmark #2:Max Pull-ups Benchmark #3:3 rounds AQAP:21 Deadlifts 135/9515 Hang Power Cleans 135/959 Thrusters 135/95Post results/thoughts to comments Happy New Year everybody. Great to see so many people in the gym today, almost 100 of you came in to workout. I’m psyched to see a bunch of you sign-up for the Paleo Challenge. If you were off the wagon the last month or just looking to get that much leaner and fitter this is the best way to do it. Some awesome numbers were seen on the benchmarks, and regardless of whether or not you are doing the Paleo Challenge we will redo these benchmarks on 3/5/11, so all that were in today should try and make it in then to see there progress. Hope to see a bunch of you in tomorrow. Cheers….