CVCF Gym Update – 3/14/20
With the rapidly changing environment we are currently dealing with we feel it is important to keep people up to date as constantly as possible, especially given that we are such a close community and we think of this place as an extended family, and in many cases closer than much of our blood family is. As we stated in our previous e-mail and have been mentioning to classes our full intention is to keep CVCF open as long as possible. Dani and myself are very much “realists,” we are very much aware that this could blow over and not turn out to be much more than it already is, at the same time it could truly turn into a worldwide crisis and shut everything down (I completely have come to the acceptance that I will likely get it, as well as Dani…
Move: Saturday, March 14th, 2020
*Spring Events at CVCF HERE WOD: 1) 5 rounds AQAP: 30 Dumbbell Front Squats 25/15 30 Alternating Dumbbell Snatch 25/15 30 Dumbbell Floor Press 25/15 3 Rope-Sit-to-Stand Scale as needed. Extra Work: 2) Supinated Cable Rows: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Saturday, March 14th, 2020
*Spring Events at CVCF HERE WOD: 1) 5 rounds AQAP: 30 Dumbbell Front Squats 50/35 30 Alternating Dumbbell Snatch 50/35 30 Dumbbell Floor Press 50/35 3 Rope Climbs 15ft Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on smooth and steady pace and walking as flat footed as possible. 3) Paralette Shoot Through: 5 sets of 5 Rest 90-120 seconds between sets. One rep is Push-up, Shoot Through, Dip, Shoot Back. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Saturday, March 14th, 2020
*Spring Events at CVCF HERE WOD: 1) 5 rounds AQAP: 30 Dumbbell Front Squats 35/25 30 Alternating Dumbbell Snatch 35/25 30 Dumbbell Floor Press 35/25 2 Rope Climbs 15ft Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on smooth and steady pace and walking as flat footed as possible. 3) Band Pull-Aparts: 100 Reps For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, March 14th, 2020
*Spring Events at CVCF HERE WOD: 1) “AGQ #5”- Clean and Jerk: Establish a 1RM Take as much time as you want. 2) “AGQ #4” – 3 rounds AQAP: 9 Bar Muscle-ups 18 Toes-to-bar Scale as needed. Time cap 12 minutes. 3) “AGQ #6” – 2 rounds AQAP: 10 Deadlifts 315/225 20 Deficit Handstand Push-ups 4.5/3″ 30 Front Squats 95/65 Scale as needed. Time cap 12 minutes. 4) 3 rounds for Quality: 10 Strict Pull-ups 15 Snatch Grip Barbell Hip Extensions 20 V-Ups Take your time and focus on position and activation. 5) Walk: 30 minutes Outside Get some sun. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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