Category: Move

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of…

*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) 4 rounds AQAP: 400m Run 30 Wall Balls 14/8 15 Ring Rows Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE For those athletes who need a little help getting into a Squat, this is a good place to start.

*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: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65%, 8 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 20-40 Alternating Plank Shoulder Taps. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 8 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add…

*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: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through…

*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: 1a) 0:00 – 7:00 – 7 minute EMOTM: 3-5 Pull-up Negatives or 3-5 Tempo Pull-ups (2-1-2) Pick a movement and rep scheme that you can maintain for all 7 sets. 1b) 7:00 – 14:00 – 7 minute EMOTM: 10-20 second Rope Dead Hang or 10-20 second Rope Chin Hold Pick a movement and time domain that you can maintain for 7 sets. 1c) 16:00 – 28:00 – Every 2:00 x 6 sets: 3/side Dumbbell Push Press + 10 Banded Supinated Pull-Downs + 30 Mountain Climbers Work heavy on the Push Press, make it difficult…