Power: Wednesday, September 2nd, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5/side Single Arm Dumbbell Push Jerk + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 5-10 Strict Chin-ups + 10 Pause…
10 Years
It’s 4:30 AM, alarm clock blaring, no sign of light as the days have gotten shorter. I get up, get dressed, and go make 4 slices of bacon and 4 eggs before heading off to my first real day as an adult and business owner. August 25th, 2010, getting ready to open in what would seem like a closet today. Wow how time flies. While some things haven’t changed, many have. As those who have been a part of the CVCF community for some time all know, I tend to write some long winded e-mails, blog posts, whatever you might want to call them, so I’ll do my best to keep this one short. For me the scariest thing in life is how quickly time can pass, and at moments I don’t even know how 10 years went by so quickly. At the…
Competition: Tuesday, September 1st, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: Muscle Snatch + Snatch Push Press + Overhead Squat Start light and use this as warm-up/positional work. Build each set as deemed fit. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 1 Power Snatch Continue to build loading from Part B. Build to heavy single for the day. If you’re…
Sport: Tuesday, September 1st, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: Muscle Snatch + Snatch Push Press + Overhead Squat Start light and use this as warm-up/positional work. Build each set as deemed fit. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 1 Power Snatch Continue to build loading from Part B. Build to heavy single for the day. If you’re…
Move: Tuesday, September 1st, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10-15 Bent Over Landmine Row Using Mini Band As Grip Start at a moderate-light load hitting 15 reps, and build your loading each set as deemed fit with a goal of ending your last set with a loading that allows you to perform only 10 reps. Use a band around the barbell…
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