Category: Competition

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Muscle-ups: 5 sets of 3-10 Reps Rest 2-3 minutes between sets. Pick a rep count you can maintain for all 5 sets. 2) Split Jerk: 5 sets of 3 Rest 2-3 minutes between sets. Only build as heavy as lifts feel clean and snappy. 3) Back Rack Reverse Lunge: 4 sets of 4/side Rest 90-120 seconds between sets. Alternate legs each rep. Build as heavy as deemed fit. 4) Belt Squat Machine: 5 sets of 10 Rest 90-120 seconds between sets. Use the handles. Build as heavy as deemed fit. 5) AQAP: 50 Wall…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. 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…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Strict Press: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 2) Bar Dips: 5 sets of 10-20 reps Rest 2-3 minutes between sets. Performed strict. Add load as deemed fit. 3) 40 minute EMTOM: 1 – 150-200m Run 2 – 5-10 Dumbbell Box Step-Overs 70/50 @ 24/20 3 – 100 Heavy Rope Single-unders 4 – 50ft Crab Walk Pick output you can maintain for all 10 sets. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Sign-up for the 2019 CVCF Team Internal Throwdown HERE **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Every 1:00 x 15 sets: 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 10 sets: 1 Clean and Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Strict Chest-to-bar Pull-ups: 3-8 Unbroken Reps Every 1:00 x 15-20 sets Pick a rep count and number of sets you can maintain. 4) 3 rounds AQAP: 30 Box Jump Overs 24/20 20 Toes-to-bar 10 Deadlifts 275/185 Scale as needed. 5) L-Sit: Accumulate 2-3 minutes Can be performed off Dumbbells, Paralettes, Rings,…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Front Squat: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. 2) Back Squat: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. 3) C2 Bike: 20K @ Damper 1 Perform this at a moderately hard effort. 4) Walking Lunges: 400m @ Easy Tempo Smooth and steady, focus on good position and activation. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE