Sport: Tuesday, September 17th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Snatch High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hang Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) 9 minute Up Ladder: 3 Push-ups 3 Deadlifts 135/95 Workout goes 3+3, 6+6, 9+9 and so on until…
Fitness: Tuesday, September 17th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 50m Reverse Sled Drag + 5-10 Devils Press Sled Drag should be relatively heavy, taking around a minute. Pick a rep count for the Devils Press that takes you around a minute. We are looking for about 45-60 seconds worth of rest. 2) 9 minute Up Ladder: 3 Push-ups 3 Deadlifts 95/65 Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up. Extra Work: 3) Handstand: 10 minutes Practice Work on any facet of getting yourself upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Tuesday, September 17th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Snatch High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hang Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) 9 minute AMRAP: 30 Deadlifts 155/105 30 Push-ups 30 Deadlifts 225/155 30 Strict Handstand Push-ups 30…
1st Annual CVCF Team Intramural Open
In this past year we’ve seen quite the shake-up in the competitive CrossFit world. With everything changing and very little direction given to us by CrossFit HQ, we opted to sit out the Open this past winter, as it seemed like the right time to take a break from it to see where things would go. Over the last 9 months more and more developments have happened on the competitive side of the CrossFit scene and there is a much clearer direction and layout of how everything is going to run now. Over the last 9 years of business we saw our Open participation start with some 10 members the first year, peak to around 150 in 2013/2014 and trickle down to around 50 in 2018. This has happened for a number of reasons, a large reason was from us as gym owners,…
Fitness: Monday, September 16th, 2019
WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 Air Squat to Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig, band attached from pin to barbell….
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