Category: Competition

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch Pull + Snatch: 3 Cycles of 2+1 @ 75%, 2+1 @ 80%, 2+1 @ 85% Warm-up as needed. All Snatches full Squat. Use straps if you need them/have them. Reset between each rep. Rest 2-3 minutes between sets. 2) Snatch Balance: 15 minutes Build to a Heavy Single No more than 1 failed attempt. This isn’t a PR weight unless things are dialed, it’s a quick heavy single for the day. WOD: 3) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise…

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 12 minute EMOTM: Odd Movement – 20/15 Cals Assault Bike Even Movement – 2 Legless Rope Climbs 15ft Scale reps as needed to something you can hit for all 6 rounds. 4a) @ 0:00 – 3 rounds AQAP: 21 Squat Cleans 95/65 7 Muscle-ups Rest Until 4b) @ 20:00 – 3 rounds AQAP: 500m Row 15 Strict Handstand Push-ups Keep track of total times for each piece. If you’re planning to do this at CVCF please come…

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Power Snatch + Hang Power Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. No sloppy footwork. 2) Power Clean + Hang Power Clean + Push Jerk: Every 1:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. No sloppy footwork. WOD: 3) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 * Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 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 a walk…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch Off Blocks: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between reps. Blocks setup just above the knee. 2) Clean Off Blocks: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between reps. Blocks setup just above the knee. 3) Clean Liftoff: 3 sets of 3 @ 80-100% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage of your 1RM Clean. Pull to mid-thigh, then slowly lower down to 1″ off the ground, and repeat for 2 more reps. On 3rd rep take 10 seconds to lower the bar back to the floor. WOD: 4) Bench Press: 10 reps…