Category: Competition

*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 Snatch 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: 2 Power Snatch + 1 Snatch Balance Moderate loads here to build upon the first part. Build through each set as deemed fit. 1c) 8:00 – 16:00 – Every 1:00 x 8 sets: 1 Snatch Deadlift + 1 Hang Snatch (Above the Knee) + 2 Overhead Squats Start at a moderate load and build as deemed…

*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: Session A: 1) Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 2:00 x 5 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Dumbbell Deadlifts 70/50 3 Box Jump Overs 30/24 Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up. 4) Hip Thrusts: 100 Reps No loading. Break-up as needed. Pause for 1 second at the top of each rep. 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 6) Reverse Hyper: 3 sets of 20…

*1st Annual CVCF Team Intramural Open HERE …If you want a T-Shirt make sure you sign-up by end of day Sunday, the 6th. WOD: 1) Every 3:00 x 6 sets: 5 Muscle-ups 5 Squat Snatch 225/155 Scale as needed. 2) 14 minute AMRAP: 75 Calories Row 50 Dumbbell Shoulder-to-Overhead 50/35 25 Burpee Box Jump Overs 24/20 Max Rope Climbs 15ft Scale as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Pull w/Pause + 1 Halting Hi-Hang Squat Clean + 1 Tall Jerk Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the bottom of the dip for the Hi-Hang Squat Clean. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Clean Pull w/Pause + 1 Clean w/Pause in Catch + 1 Halting Split Jerk Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Clean Pull + 1 Hi-Hang Power Clean + 1 Push Jerk Pick a fixed weight that you can maintain for all 10 sets. 2) AQAP: 21 Power Snatch…

*1st Annual CVCF Team Intramural Open HERE 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 ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to…