Category: Burn

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes Pancake Stretch 2 minutes/side Low Samson Hold Take your time, stretch longer that prescribed if you need it. 1b) Warm-up – Active – Every 1:00 x 12 sets: Odd – 40 seconds Run/Row/Bike/Ski/Jumping Jacks/Jump Rope Even – 10 Scapula Push-ups + 10 Glute Bridge-ups Get some blood flowing and your heart rate up on the odd round, increasing intensity through each of the 6 cycles. Focus on position and activation on the even round. 1c) Warm-up – Active Accessory – 3 rounds for Quality: 10 Banded…

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes/side Pec Opener 2 minutes/side Couch Stretch Take your time, stretch longer that prescribed if you need it.  1b) Warm-up – Active – 16 sets of :20 ON/:10 OFF Odd – Lateral Lunges Even – Plank Shoulder Taps Focus on position and quality not volume of reps. Treat the Lunges as active stretch/mobility. 1c) Warm-up – 3 rounds for Quality: 10 Arm Hugs  10 Arm Twist 10/side Fanny Wackers For quality, not time. 2a) Strength/Volume Work – Every 2:00 x 5 sets: 20 Alternating Reverse Lunges…

*CVCF Gym Update – 3/17/20 – HERE WOD: 1) Mobility: Samson Stretch @ 2 minutes/side Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine. 2) General Warm-up – 3-4 rounds of: 10 Alternating Down Dog Reach of Opposite Foot w/Pause 20 Good Mornings Quality of movement, not speed. 3) Every 3:00 x 5 sets: 5-10 Slider Pike-ups w/Pause 20 Banded Z-Press or House Hold Item Z-Press 30 Jumping Jacks Break-up as needed. Scale reps so you have at least 30 seconds of Rest. For Banded Z-Press, sit on the band and bring to the front rack and press the band overhead. 4) Bent Over Row w/Pause: 5 sets of 10 Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep. Use a band by standing in it and pulling up or a household item like a…

*Gym Update HERE WOD: 1a) 0:00 – 9:00 – 9 Minute EMOM Station 1 – 20 seconds/side Plank Hold Station 2 – 20 Banded Glute Bridge-ups Station 3 – 6 Front-To-Back Lunges Per Side Take you time with movements and focus on positions and quality of movement and use this to get warm-up. 1b) 10:00 – 30:00 – 4 Rounds Every 5 Minutes: 30 WallBalls 30 Box Jump Overs (Clear Box) 30 Medball Lunges 30 Cals Ski/Bike/Row/Run Scale as needed so you get at least 30 seconds of Rest each round. 1c) 30:00 – 39:00 – 9 Minute AMRAP: 20 DB Box Lateral Step Overs 20 Abmat Sit-ups 50 Single-unders Dumbbells in the Farmers position, make sure you are actually stepping laterally over the box. 1d) 40:00 – 45:00 – 5 minute AMRAP: 20 Russian Kettlebell Swings 20 Hollow Rocks For results post detailed weights,…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs w/2-3 second Hold 10 Superman Arch-ups 30 Jumping Jacks Get your heart rate up a little and get your trunk warmed-up and activated. 1b) 6:00 – 26:00 – 20 sets of :45 ON/:15 OFF Station 1 – Ski/Bike/Row/Run Station 2 – Dumbbell Push Press Station 3 – Bench Ski Jumpers Station 4 – Dumbbell Hang Power Cleans Station 5 – Ring Rows Max Reps @ Each station. 1c) 28:00 – 38:00 – Every 2:00 x 5 sets: 8 Pause D-Ball Squats (3 seconds) 8 Alternating Lateral Lunges 20-30 second Hollow Hold Pause in the Squats for 3 seconds. Use assistance as needed for the Lateral Lunges to maximize range of motion, we are looking for crease of the hip below the knee and torso upright just like a…