Move: Friday, August 14th, 2020
*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 10 Band Pull-Aparts + 10 Alternating Lunges Even – (3x) Muscle Clean + Hang Power Clean + Thruster Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – 3/side 1/2 Turkish Get Up Sets 9-16 (17:00 – 25:00) – 5/side Pause Landmine Romanian Deadlift Sets 17-24 (25:00 – 33:00) 40 second D-Ball Bear Hug Hold or Double Dumbbell/Kettlebell Front Rack Hold For each piece today work to pick a moderate loading that you can maintain for all 8 sets of each movement. If you underestimate, bring the loading up, but otherwise the goal is to build capacity in these movements/loads by picking an effort…
Power: Friday, August 14th, 2020
*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 10 Band Pull-Aparts + 10 Alternating Lunges Even – (3x) Muscle Clean + Hang Power Clean + Thruster Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – 3/side 1/2 Turkish Get Up Sets 9-16 (17:00 – 25:00) – 3 Deadlifts Sets 17-24 (25:00 – 33:00) – 3 Hang Squat Cleans For each piece today work to pick a moderate loading that you can maintain for all 8 sets of each movement. If you underestimate, bring the loading up, but otherwise the goal is to build capacity in these movements/loads by picking an effort you can sustain. Use the Clean portion to work on…
Move/Power/Sport: Thursday, August 13th, 2020
WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 1 minute Machine (20 seconds Easy, 20 seconds Moderate, 20 seconds Hard) 20 Alternating Dumbbell Plank Hold + Pass Through 10 Superman Arch-ups Use this as a large warm-up, working to push the tempo harder each round on the machine as deemed fit. Work on maintaining efforts and positions on the Pass-Through and Arch-up. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery/Breathing session and keep the intensity in the Easy to Moderate range. 1b) 25:00 – 45:00 – 20 minute AMRAP: 50 Box Step-ups 24/20 50 Russian Kettlebell Swings 50 Abmat Sit-ups 500m Run Scale as needed. Pick a load on the Swings that allows you to complete them either unbroken or one brief break every round. For results post detailed weights, reps, times, thoughts, etc. for all…
Competition: Thursday, August 13th, 2020
Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
Power: Wednesday, August 12th, 2020
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Alternating Toe-ups 10 Bird Dog 10 Russian Kettlebell Swings 30 seconds Machine Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up. 1b) 13:00 – 34:00 – Every 7:00 x 3 sets: 7-5-3 Push Press 21-15-9 Deadlift + 250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run For this piece perform the 7 Push Press, then 21 Deadlifts at the same weight you performed the Push Press at. From there the goal stimulus is to increase load for the 5 Push Press, perform the 15 Deadlifts at the increased loading, and finally increase loading again for the 3/9 reps. Think of this as a speed strength piece. Perform the first set of each movement, increase load as deemed fit with as little…
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