Sport: Saturday, November 30th, 2019
WOD: 1) 5 rounds AQAP: 20 Wall Balls 20/14 20 Push-ups 10 Single Arm Dumbbell Overhead Squats 50/35 10 Pull-ups Perform the Dumbbell Squats as 5 on each side. Extra Work: 2) Belt Squat Marching w/Dumbbells: 5 minutes Hold some light Dumbbells in your hands. You pick the loading for the Belt Squat Machine. Goal is 5 minutes with no breaks. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, November 29th, 2019
*Comp Programming layout and thoughts for athletes moving forward HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: Session A: 1) Every 2:00 x 5 sets: 5 Rope Climbs 15ft Scale as needed. We want at least 30 seconds of rest each round. 2) Supinated Chin Over Bar Hold: 5 x 30 seconds Rest as needed between sets. Add assistance/load as needed. The emphasis should be holding unbroken for the entire 30 seconds. 3) Every 1:00 x 10 sets: 1 Power Clean from High-Blocks + 2 Split Jerk Keep weights light to moderate and use this as skill/positioning…
Sport: Friday, November 29th, 2019
*Comp Programming layout and thoughts for athletes moving forward HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1 Muscle Snatch + 1 Tall Power Clean 1 Pause Thruster Start at a light weight. Use this as warm-up and positional work. Build as heavy as deemed fit. 1b) 5:00 – 17:00 – Every 1:30 x 8 sets: 2 Clean and Jerk Build load through each set as deemed fit. All reps are full Squat. These are meant to be done with a drop in between and…
Fitness: Friday, November 29th, 2019
*Comp Programming layout and thoughts for athletes moving forward HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 21 minute EMOTM: 1 – 3 Deadlifts 2 – 5-10 Strict Chin-ups 3 – 20 Hip Thrusts For the Deadlift build to a heavy set of 3 for the day. Chin-ups use assistance, or add load as deemed fit. Pick a rep count you can maintain for all 7 sets. Hip Thrusts should be done just with bodyweight, focus on good positioning and contraction on this movement. 2) AQAP: 50/40 Calories C2 Bike 40 Kettlebell Shoulder-to-Overhead 26/18 40/30…
Competition: Thursday, November 28th, 2019
*Comp Programming layout and thoughts for athletes moving forward HERE **Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE ***For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM 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 –…
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