CVCF Gym Update – 5/4/20
And just like that’s it May. Hard to believe we’re just a couple of days away from being closed for 7 weeks. While in some ways it’s gone quickly, in others, the time seems to have crawled by. I think it’s really important for all of you to commend yourselves for keeping yourselves healthy and sane through this time. Through this crisis, and others we’ll have in the future, I truly believe those that take care of themselves from a health/wellness/nutrition/exercise standpoint will be the individuals who are most able to deal with situations like this and will be able to come out of the gates charging and ready to succeed in their daily lives. Taking care of yourself in these ways not only keeps your mental health up, but for those who’ve come to CVCF for long enough, or even just done…
Burn: Monday, May 4th, 2020
*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Sumo Inchworms 10 Wall Therapy Squats 15 Glute Bridge-ups Take your time and focus on activation and getting positions opened up. 2a) Strength/Volume Work – 10-20-30 For Quality: Alternating Lateral Lunges Sit Up w/Household Item Overhead Romanian Deadlift w/Household Item. Side Plank Dips For quality, not for time. For the Plank dips, perform the allotted reps on each side. 2b) Strength/Volume Work – 4 sets of: 8/side Front Foot Elevated Dead Stop Split Squat Rest 90-120 seconds between sets. Perform all reps on 1…
Move: Monday, May 4th, 2020
*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Sumo Inchworms 10 Wall Therapy Squats 15 Glute Bridge-ups Take your time and focus on activation and getting positions opened up. 2a) Strength/Volume Work – 7 sets of Dumbbell Squat Complex: 2 Dumbbell Pause Front Squat 2/side Dumbbell Front Rack Reverse Step Deadstop Lunges 2 Dumbbell Front Squat 2/side Dumbbell Farmers Forward Step Deadstop Lunges Rest 90-120 seconds between sets. Adjust reps up as needed based on the loading of the Dumbbell you have. The entire set should be a total of…
Sport: Monday, May 4th, 2020
*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Sumo Inchworms 10 Wall Therapy Squats 15 Glute Bridge-ups Take your time and focus on activation and getting positions opened up. 2a) Strength/Volume Work – Heavy set for the Day: 2 1 + 1/4 Back Squats + 2 Pause Back Squats (2 second Hold) Warm-up as needed. Perform this from the floor. Get comfortable with Cleaning the bar, and moving from the Front Rack to the Back Rack. Build as heavy as deemed fit. Rest 2-3 minutes between sets. Take as many sets…
Power: Monday, May 4th, 2020
*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Back Squats @ 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…
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