Stretch Sesh: Thursday, March 19th, 2020
Get some stretching in, and it’ll be reasonably warm, try and get outside for a walk or run.
Burn: Wednesday, March 18th, 2020
*CVCF Gym Update – 3/17/20 – HERE WOD: 1) Mobility: Samson Stretch @ 2 minutes/side Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine. 2) General Warm-up – 3-4 rounds of: 10 Alternating Down Dog Reach of Opposite Foot w/Pause 20 Good Mornings Quality of movement, not speed. 3) Every 3:00 x 5 sets: 5-10 Slider Pike-ups w/Pause 20 Banded Z-Press or House Hold Item Z-Press 30 Jumping Jacks Break-up as needed. Scale reps so you have at least 30 seconds of Rest. For Banded Z-Press, sit on the band and bring to the front rack and press the band overhead. 4) Bent Over Row w/Pause: 5 sets of 10 Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep. Use a band by standing in it and pulling up or a household item like a…
Sport: Wednesday, March 18th, 2020
*CVCF Gym Update – 3/17/20 – HERE WOD: 1) Mobility: Samson Stretch @ 2 minutes/side Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine. 2) General Warm-up – 3-4 rounds of: 10 Alternating Down Dog Reach of Opposite Foot w/Pause 20 Good Mornings Quality of movement, not speed. 3) Every 3:00 x 5 sets: 20 second Handstand Hold 20 Barbell Z-Press 20 Plate Ground-to-Overhead Break-up as needed. Scale reps so you have at least 30 seconds of Rest. Plate Ground-to-Overhead is essentially a Muscle Snatch with a plate. 4) Bent Over Barbell Row w/Pause: 5 sets of 10 Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep. 5) 15 minute AMRAP: 15/side Single Arm Kettlebell Front Rack Lunge 1 minute D-Ball Hold 15 Alternating Goblet Lateral Lunges 1:00 D-Ball Hold 20 Alternating Plank Elbow Up/Downs Scale…
Move: Wednesday, March 18th, 2020
*CVCF Gym Update – 3/17/20 – HERE WOD: 1) Mobility: Samson Stretch @ 2 minutes/side Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine. 2) General Warm-up – 3-4 rounds of: 10 Alternating Down Dog Reach of Opposite Foot w/Pause 20 Good Mornings Quality of movement, not speed. 3) Every 3:00 x 5 sets: 20 second Stink Bug Hold 20 Dumbbell Z-Press 30 Jumping Jacks Break-up as needed. Scale reps so you have at least 30 seconds of Rest. 4) Bent Over Dumbbell Row w/Pause: 5 sets of 10 Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep. 5) 15 minute AMRAP: 15 Wall Balls or Medball Thrusters 15 Bench/Box Ski Jumpers 15 Lying Medball Tosses 15 Bench/Box Ski Jumpers Scale as needed. 6) Bird Dog From Plank: 5 sets of 10 Rest 60 seconds between sets….
CVCF Gym Update – 3/17/20
And another one. We’ve had people coming in throughout the day grabbing equipment. As this continues we’d ask that you please stick to taking equipment in the select packages as we’ve had a number of people trying to take large amounts of equipment, please be respectful of the fact that we are trying to provide gear for 200+ people. Our schedule moving forward….after a bit of deliberation we will be following suit with what the majority of fitness facilities around the country are doing, and we will be shutting our doors for 2 weeks. We’re super bummed to do this and has left us feeling a little empty, but it seems this is the best step to take for the greater health of the country, regardless of whether it will really slow down the spread of the virus in the long run. So…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
