Power: Tuesday, March 10th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Strict Pull-ups + 10-15 PVC Banded Lat Press Down Add assistance/loading as deemed fit. Focus on position and activation on the Lat Press downs. 2) 21-18-15 – AQAP: Shoulder-to-Overhead 115/75 Calories Ski/Bike/Row/Run Pick the machine you struggle with the most. Scaling loading as needed. You should have to break at least 1-2 of the sets up….
CVCF Updates 3/9/20
I hope everyone is excited for this Spring weather, I sure know it was nice to wake-up to some warmer temperatures. We wanted to just get a few notes out to everyone to start the week. ACH Billing You will all receive an automated e-mail from our Push Press system starting today, may take a couple of days to get them all out, to switch out your billing to ACH. This is something we used to have on Mindbody that we lost when moving to Push Press which has finally integrated ACH into their system. ACH is billing direct to your checking account. This serves two great purposes for us as a business. One we can save a bunch of money. Currently any and all Credit Cards are charged at the same rate which is 3%, by moving to ACH our billing fees…
Sport: Monday, March 9th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets – Overhead Squat: Set 1 – 7 Reps Set 2 – 5 Reps Set 3 – 3 Reps Set 4 – 7 Reps Set 5 – 5 Reps Set 6 – 3 Reps Warm-up as needed. Perform this from the Rack, Split Jerking the bar from Behind the Neck to get comfortable with this movement pattern for when it gets heavy. Build as heavy as deemed fit. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Hip Thrust Perform all reps on 1 side before switching to the other. Focus on position and activation, no load needed here. 1c) 19:00 – 23:00 – 4 minute AMRAP: 20 seconds/side Side Plank w/Bench Pinch 10 Alternating Pistol Squat Lift-Offs For the Plank you are performing this using…
Power: Monday, March 9th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squats: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 3 sets of 5 @ 75% Weights should be moderate for today, they should make you work, but not be crushing. Focus on clean tight positioning. 2) 2 rounds – 3 minute AMRAP – 1:30 Rest: 75 Double-unders Max Hang Power Cleans 95/65 Scale loading up or down as…
Burn: Monday, March 9th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm + Push-ups 9 Sumo Stance Slow Air Squats 50 Single-unders Focus on position, stretch, and activation on the Inchworms and Sumo Squats. 1b) 6:00 – 26:00 – 20 minute AMRAP: 20 Single Arm Dumbbell Overhead Lunge 20 Kettlebell Swings 20 Tuck Crunches Every 5:00 Perform 1 minute Max Calories Ski/Bike/Row/Run Workout starts on the machine for 1 minute, and then again at 5, 10 and 15 on the clock. For the Lunges perform 10 with the Dumbbell in one hand, and then switch to 10 in the other hand. 1c) 28:00 – 38:00 – Every 1:00 x 10 sets: Odd – 10 Dumbbell Power Snatch + 10 Air Squats Even – 10 Dumbbell Power Clean + 10 Dumbbell Push Press Alternate each minute between the two couplets. If you’re not…
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