Competition: Friday, December 27th, 2019
*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Bottoms-up Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Build to a challenging weight, then perform 5 total sets at that weight. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put. 2) 2 sets of: 3 Depth Jump + Vertical Leap 3 Tall Power Cleans 3 Tall Jerks 20 second Freestanding Handstand Hold Use this was position and priming work for your lifting. Not for time, for quality. 3) Establish a Heavy Complex for the Day: 1 Clean + 1 Front Squat + 1 Clean…
Fitness: Friday, December 27th, 2019
*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Every 3:00 x 7 sets: 10 Dumbbell Bench Press + 20 Ski Jumpers + 1 minute Hard Ski/Bike/Row/Run Picks a weight for the Bench Press that is difficult, but that you can maintain unbroken for all 7 sets. Focus on quick transitions to earn your rest at the end. Athletes should be getting 45-60 seconds of rest each round. 2) 10 minute EMOTM: 7 Knees-up Max Thrusters 45/35 Each minute starts with 7 Knees-up, in the remaining time left in the minute perform as many Thrusters as able. Scale quantity of gymnastics movements so you’re getting at least…
Sport: Friday, December 27th, 2019
*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: 1 Snatch Pull w/Pause @ Top + 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:30 – Every 1:30 x 7 sets: 1 Clean Pull w/Pause @ Top + 1 Hang Clean + 1 Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: 7 Toes-to-bar Max Thrusters 75/55 Each minute starts with 7 Toes-to-bar, in the remaining time left in the minute perform as…
Thursday: December 26th, 2019
*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery…
Sport: Wednesday, December 25th, 2019
*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED 1) CVCF 12 Days of Christmas – AQAP: 1 Double-under x 10 2 Snatches 115/75 3 Ring Dips 4 Front Squats 115/75 5 Hang Power Cleans 115/75 6 Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 53/35 10 Box Jumps 30/24 11 Push-ups 12 Clean and Jerks 115/75 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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