Category: Competition

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. 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…

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) Pausing Jerk Dip: 5 sets of 3 @ 100%+ of 1RM Jerk Rest 60 seconds between sets. Hold the bottom of the dip for 3 seconds each rep. 2) Halting Split Jerk: 4 sets of 3 Rest 2-3 minutes between sets. Work for 4 working sets, don’t feel like you need to max out, just 4 solid working sets. Hold the bottom of the dip for 2-3 seconds. 3) Clean Grip Banded Speed Bench: 2 Reps Every 1:00 x 10 sets @ 40% Bar Weight + 20-30% Band Tension Weight and band tension fixed for all 10 sets. Goal here is…

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 26th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch Balance Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Halting Snatch High-Pull Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Halt right around the knee for 2 seconds on each rep. Reset on the…

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE WOD: Session A: 1) Every 2:00 x 10 sets: Power Clean + Low Hang Power Clean + Front Squat Start around 70% of your 1RM, build to a heavy complex for the day. 2) Clean Pull: 3 sets of 6 @ 90-100% of 1RM Clean Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them. 3) Every 3:00 x 7 sets: 3 Pause Back Squat @ 50% of 1RM + 10 Jumping Alternating Lunges + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class…

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) AQAP: 21 Hang Power Snatch 75/55 21 Overhead Squats 75/55 75 Double-unders 21/15 Calories Assault Bike 21 Hang Power Snatch 75/55 21 Overhead Squats 75/55 75 Double-unders 21 /15 Calories Assault Bike 21 Hang Power Snatch 75/55 21 Overhead Squats 75/55 75 Double-unders Scale as needed. Prep for the first Wodapalooza workout which many athletes will be doing next week. 2) 3 rounds AQAP: 21 Toes-to-bar 15/side Pistol Squats 9 Muscle-ups Scale as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE