Sport: Saturday, August 31st, 2019
*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) 4 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Toes-to-bar 10 Power Snatch 95/65 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, August 30th, 2019
*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep…
Fitness: Friday, August 30th, 2019
*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) 20 minute EMOTM: 1 – 5 Romanian Deadlifts 2 – 10 D-Ball Bear Hug Good Mornings 3 – 5 Dumbbell Strict Press 4 – 10 Banded Tricep Press Downs Pick loading/tension that you can maintain for stations 2 and 4. For 1 and 3, work to build loading as deemed fit. For the Romanian Deadlifts perform them double over-hand to work on that grip strength. 2) AQAP: 100 Heavy Rope Single-unders 75 Air Squats 50 Knee-Push-ups 25 D-Ball Over the Shoulder 70/50 Extra Work: 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Friday, August 30th, 2019
*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps…
Competition: Thursday, August 29th, 2019
*WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. **News at CVCF – Softgoods, Qualifiers and More…HERE 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 as you ride) * Hike (nothing crazy here, find a nice easy slope and go for…
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