News @ CVCF – Softgoods, Qualifiers and More…
Wow, just like that we’re just over the half way point of summer and getting ready to gear up for the fall. We’ve got a handful of things going on at CVCF that we want to make sure you guys are all aware of, and of course would love to see you all participate in if you’re interested. Soft-goods First up, while a little late, we wanted to make sure we got some new soft-goods out, specifically some tank tops. Hopefully we’ll have a great fall and they’ll get use through the fall, and if not, you can always rock your tank on Tank Top Tuesday anytime of year. Since moving to Push Press last year we haven’t yet made use of the pre-sale feature but we will be using this heavily going forward to help us make sure everyone gets what they…
Fitness: Monday, August 12th, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 35/25 Extra Work: 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Great documentary on Netflix for those that are interested
Competition: Monday, August 12th, 2019
WOD: Session A: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 70/50 Scale as needed. 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 4) Run – 8 sets of: 200m Moderate 100m Sprint 400m Easy Rest 1 minute between sets. Focus on consistency among your paces….
Sport: Monday, August 12th, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 50/35 Extra Work: 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. 4) Run – 8 sets of: 200m Moderate 100m Sprint 400m Easy Rest 1 minute between sets. Focus on consistency among your paces. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Great documentary on Netflix for those that are…
Sport: Saturday, August 10th, 2019
*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) AQAP: 10-20-40 Burpee Box Jumps 24/20 10-20-40 Deadlifts 135/95 200-400-800m Run 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 https://www.youtube.com/watch?v=mW2czgBXwFo
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