CVCF Gym Update – 4/6/20
I hope everyone is enjoying waking up to what is going to be a beautiful day. It’s been about a week or since we sent a note out. Just wanted to give you guys a quick update and some thoughts, as well as of course ask for your feedback on what we can do to better serve you all within reason of our abilities/facilities. Business Timeline As of right now the state mandate that is in place currently keeps us closed until April 15, the middle of next week. However we are under the impression the Governor will come out this week to push this mandate back to at least fall in line with the Federal guidance of April 30th. While we hope that timetable will actually happen, and we will be able to go back to work and a more normal life…
Power: Monday, April 6th, 2020
*Gym Updates and Thoughts 3/30/20 HERE For the Power Programming we will be posting M/W/F. This will be strength/accessory work only, you can pull from the other programming as deemed fit to add in conditioning and any additional work you’d like to do. For the next 12 weeks, we will be working through 3 x 4 week waves. This will be a step loading program, simple, basic, generally pretty affective especially for the beginning to intermediate lifter which is where most of us fall. In each 4 week cycle, the start of the program will be low volume on the main compound lift and high volume on the accessory (relative for the workload), and these will each change directions over the 4 weeks. For the main barbell lift for the next 4 weeks you are going to pick a weight and stick with…
Move: Monday, April 6th, 2020
*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworms 10 Air Squats 15 Glute Bridge-ups For quality, not for time. Add a Push-up if you’d like to the Inchworm. 2a) Strength/Volume Work – 4 sets of: 20 Dumbbell Goblet Speed Squats to Box/Bench 10/side Single Leg Good Mornings Rest as needed between sets. For the Box/Speed squats focus on reaching back with your hips, sit to the box/bench, completely de-load your legs, but keep your trunk tight, then focus on standing as aggressively as possible with an emphasis on using your hamstrings to pull you through to stand. 2b) Strength/Volume Work – 4 sets of: 14 Alternating Dumbbell Front Rack Reverse Lunges Hold item in whatever position is appropriate based on weight of item(s)….
Sport: Monday, April 6th, 2020
*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworms 10 Air Squats 15 Glute Bridge-ups For quality, not for time. Add a Push-up if you’d like to the Inchworm. 2a) Strength/Volume Work – Every 2:00 x 7 sets: 3 x 3-Stop Pause Front Squat Warm-up as needed. Each rep is a pause above parallel, a pause in the bottom, and a pause again just above parallel before standing to finish. That makes a rep, 2 more reps to complete the set. Hold each pause for a couple of seconds. Build as heavy as deemed fit. 2b) Strength/Volume Work – 4 sets of: 14 Alternating Dumbbell Front Rack Reverse Lunges Hold item in whatever position is appropriate based on weight of item(s). Rest 60-90 seconds…
Burn: Monday, April 6th, 2020
*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworms 10 Air Squats 15 Glute Bridge-ups For quality, not for time. Add a Push-up if you’d like to the Inchworm. 2a) Strength/Volume Work – 4 sets of: 20 Banded Squats 10/side Single Leg Good Mornings 5/side Donkey Kick Backs Rest as needed between sets. 2b) Strength/Volume Work – 4 sets of: 14 Alternating Reverse Lunges w/Household Item Hold item in whatever position is appropriate based on weight of item(s). Rest 60-90 seconds between sets. 3) Met-con – 3 rounds for Max Reps: 1 minute Cals Machine 1 minute Wall Sit-Hold 1 minute Single or Double-unders 1 minute Rest Push the machine hard so you have to work through some tough mental positions through the Wall-Sit Hold….
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