CVCF Gym Update – 5/10/20
Happy Sunday everyone, and Happy Mother’s Day to all of our Mother’s in the gym, both the ones that have dealt with our non-sense for decades as well as all of the amazing new Mother’s who we have in the gym that have decades of non-sense ahead of them 🙂 I hope all of you Mother’s have the best day you can and can enjoy some time with your families and loved ones. Where We Are As I’ve been doing each week I’ve been trying to keep everyone up to date on where we are at and what lies ahead for CVCF. I won’t lie, this last week has been a tough one. It’s probably the first time since we closed that I have personally have really struggled with the current situation at hand. I’ve tried to be super positive with myself over…
Burn: Saturday, May 9th, 2020
*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Foam Roll/Lacrosse Ball/Household Item 1-2 minutes/side Calf Foam Roll/Lacrosse Ball/Household Item Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 30-40 seconds Machine/Jump Rope/Jog/High Knees/etc. Even – 5 Pull-ups/Rows + 10 Push-ups + 15 Air Squats Scale volume on the even round to be able to work through the work at a comfortable pace and have 15-20 seconds of Rest. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 20 seconds Machine Sprint 2 – 20 Alternating Pistol Squats or Single Leg Squat to Box/Chair/Couch 3 – 20-40 seconds Handstand Hold 4 – 20-30 Alternating Jumping Lunges 5 – 30-40 Alternating Bicycle Tuck Crunches 6 – 6-12 Burpees 7 – 20-40…
Sport: Saturday, May 9th, 2020
*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Foam Roll/Lacrosse Ball/Household Item 1-2 minutes/side Calf Foam Roll/Lacrosse Ball/Household Item Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 30-40 seconds Machine/Jump Rope/Jog/High Knees/etc. Even – 5 Pull-ups/Rows + 10 Push-ups + 15 Air Squats Scale volume on the even round to be able to work through the work at a comfortable pace and have 15-20 seconds of Rest. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 8-12 D-Ball Over the Shoulder 2 – 10-15 D-Ball Bear Squats 3 – 10-20 D-Ball Floor Press 4 – 10-20 Alternating D-Ball Bear Lunges 5 – 30-40 Alternating Bicycle Tuck Crunches 6 – 6-12 Burpees 7 – 20-40 Criss-Cross Mountain Climbers 8…
Move: Saturday, May 9th, 2020
*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Foam Roll/Lacrosse Ball/Household Item 1-2 minutes/side Calf Foam Roll/Lacrosse Ball/Household Item Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 30-40 seconds Machine/Jump Rope/Jog/High Knees/etc. Even – 5 Pull-ups/Rows + 10 Push-ups + 15 Air Squats Scale volume on the even round to be able to work through the work at a comfortable pace and have 15-20 seconds of Rest. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 14-20 Alternating Single Arm Dumbbell Squat Clean 2 – 10-20 Wall Balls 3 – 10-20 Dumbbell Push Press 4 – 10-20 Alternating Medball Overhead Lunges 5 – 30-40 Alternating Bicycle Tuck Crunches 6 – 6-12 Burpees 7 – 20-40 Criss-Cross Mountain Climbers…
Power: Friday, May 8th, 2020
*CVCF Gym Update – 5/4/20 – HERE WOD: 1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Deadlift @ 70-80% Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all sets and all 4 weeks. Each week we’ll drop accessory work and focus more on the barbell work as we did the last 4 weeks. Make sure these are…
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