Sport: Monday, January 6th, 2020
*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1a) 0:00 – 12:00 – Every…
Move: Monday, January 6th, 2020
*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1a) 0:00 – 12:00 – Every…
Power: Monday, January 6th, 2019
*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1a) 0:00 – 12:00 – Establish…
Competition: Saturday, January 4th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) AQAP: 30-40-50 Wall Balls 20/14 4-3-2 Peg Board Climbs Scale as needed. 2) 5 sets of: 5/side Single Arm Dumbbell Clean and Jerk 100/70 100ft Sandbag Carry 200/150 Rest 1 minute between sets. Focus on smooth, clean reps. Goal is for each set to be within 5-10 seconds of each other, pace appropriately. 3) Every 3:00 x 5 sets: 15 Cable Rope Tricep Press Downs 5 Pause Football Bench w/30lbs Chain/side 75ft Handstand Walk Move with intent from one movement to the next, not taking any prolonged rest. Goal here is working your Handstand Walk with a good amount of pre-fatigue through the shoulders and triceps. Handstand Walk should be performed in unbroken 25ft efforts, you can string them together unbroken, but if you break at 40ft for example, go back to 25ft and re-start. 4) 4 sets…
Sport: Saturday, January 4th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds AQAP: 750/675m Row/Ski or 1500/1350m Bike Erg or 1800/1600m Assault Bike 20 Wall Balls 20/14 10 Shoulder-to-Overhead 135/95 Scale as needed. Extra Work: 2) Wide Grip Lat Pull-Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) Cable Rope Tricep Press Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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