Category: Competition

*CVCF Intramural Team Open Score Submission HERE WOD: Session A: 1) 7 sets of: 2 Clean Lift-Offs + 1 Power Clean + 1 Tempo Front Squat (3.0.1) Rest 90-120 seconds between sets. Reset on the floor between each rep. Build as heavy as deemed fit. 2a) Every 2:00 x 7 sets:  1 x 3-Stop Front Squat + 3 Front Squats Warm-up as needed. Start at a moderate load and build as deemed fit. The 3-Stop Front Squat is a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom. 2b) Every 1:00 x 7 sets: 3/side Lateral Box Steps Downs w/KB For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box. 3) 15 minute AMRAP: 100 Heavy Rope Double-unders 50 Burpee Dumbbell Box Steps-Overs 50/35 @ 24/20 100 Heavy Rope Double-unders…

*CVCF Intramural Open Starts TODAY 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) “Open 20.1” – 10 rounds AQAP: 8 Ground to Overhead 95/65 10 Bar Facing Burpees 15 minute time cap. 2) Kettlebell Farmers Front-to-Back Lunges: 5 sets of 5/side One rep is step forward to in a lunge, then step clear back into a reverse lunge, and then back to center. That’s 1 rep, perform 5 reps on each side alternating each rep. Rest 2-3 minutes between sets. 3) Tempo Supinated Strict Chest-to-bar Pull-ups (3.1.3): 5 sets of 5 Rest 2-3 minutes between sets. Add load/assistance as deemed fit. 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 3:00 – Every 1:00 x 3 sets: 3 x 3-Stop Clean High-Pull (Low Hang, Above the Knee, Hi-Hang) Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position. 1b) 4:00 – 7:00 – Every 1:00 x 3 sets: 2x Tall Jerk + Halting Split Jerk Keep it light and focus on positioning. 1c) 8:00 – 16:00 – Every 1:00 x 8 sets: 1 Snatch Deadlift + 1 Hang Clean (Above the Knee) + 1 Front Squat + 1 Split Jerk Start at a moderate load and build as deemed fit. 2) 4 sets of: 8…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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 outdoors) NOTE…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) 60 minute EMOTM: 1 – 10-20 Calories Rowed 2 – 5 Dumbbell Power Cleans + 5 Dumbbell Thrusters 50/35 3 – 100ft Dog Sled Push 4 – 10-20 Calories C2 Bike 5 – 10 Dumbbell Box Step-Overs 50/35 @ 24/20 6 – 1 Round of Ring Row “Cindy” Perform the Ring Rows with your feet on your box. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE