Category: Move

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Half Pankcake Low Back-Side Stretch 2 minutes Childs Pose Spend additional time stretching as needed. 1b) Warm-up – Active – 4 rounds of: 1 minute Jump Rope or High-Knees 10 Deadbug Take your time and focus on position and activation. 2) Strength/Volume Work – 4 rounds of: 10 Dumbbell Hang Clean Right 30 second Dumbbell Overhead Hold Right 10 Dumbbell Hang Clean Left 30 second Dumbbell Overhead Left Rest 2 minutes between sets. Scale reps/time up or down as needed based on loading you have. 3) Gymnastics – Push-up Complex – 3 sets of: 1 Push-up + 1/side Plank Shoulder Tap 2 Push-ups + 2/side Plank Shoulder Tap 3 Push-ups + 3/side Plank Shoulder Tap 4 Push-ups + 4/side Plank Shoulder Tap 5 Push-ups + 5/side Plank Shoulder Tap Rest 2-3 minutes between sets….

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Elevated Pigeon Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Lateral Lunges 10/side Side Plank Dips 10/side Single Leg Glute Bridge-ups Take your time, focus on quality of movement and activation, not speed. Add additional warm-up as needed. 2a) Strength/Volume Work – Ever 2:00 x 5 sets: 8/side Split Stance Dumbbell Deadlifts + 20 second/side Lunge Hold Perform the movements back-to-back. For the Lunge hold Dumbbells can stay in the Farmer’s position, and you are holding 1″ from the floor. 2b) Strength/Volume Work – Ever 2:00 x 5 sets: 15 Banded Bulgarian Split Squats + 30 second Wall Sit Hold w/Medball Perform the movements back-to-back like the last part. Make sure you’re starting on your non-dominant leg. 3) Gymnastics – Wall Facing Shoulder Taps:…

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch Against Wall 2 minutes Pancake Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 5 minute AMRAP for Quality: 10 Alternating Wide Lunge + Rotation Overhead 30 Jumping Jacks Take your time with the Lunge movement to open-up tight positions as needed. 2) Strength/Volume Work – Dumbbell Bench Press: 4 sets of 5-10 3-Stop Reps Rest 2 minutes between sets. Pick rep range based off of loading of Dumbbell. Each rep pause 1/2 way down, at the chest (not resting), 1/2 way up, then press out to finish the rep, that makes one rep, continue the rest of your reps in the same manner. Each pause should be for 1-2 seconds. 3) Gymnastics Work – 5 sets of: 10 Pistol Squats Rest as needed. Focus on quality of movement….

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 1 minute/side Forearm/Pec Stretch Against Wall 1 minute/side Chest Opener Against Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Midback Opener 10 Household Item “Y” Hold + Squat For quality, not for time. 2a) Strength/Volume Work – 3 sets of: 10 Scapula Push-ups on Forearms 20 seconds/side Single Leg Romanian Deadlift Hold Not for time. Rest as needed. For the Romanian Deadlift hold you can perform this with or without weight, and depending on your balance you could stand on something like a pillow to work your balance more. 2b) Strength/Volume Work – 3 sets of: 10 Pause Bent Over Piston Rows 20 Seated Single Arm Dumbbell Press 30 Hollow Rocks Perform this as a Tri-Set, performing the movements back-to-back-t0-back. Rest 90-120 seconds after each set. Adjust…

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworms 10 Air Squats 15 Glute Bridge-ups For quality, not for time. Add a Push-up if you’d like to the Inchworm. 2a) Strength/Volume Work – 4 sets of: 20 Dumbbell Goblet Speed Squats to Box/Bench 10/side Single Leg Good Mornings Rest as needed between sets. For the Box/Speed squats focus on reaching back with your hips, sit to the box/bench, completely de-load your legs, but keep your trunk tight, then focus on standing as aggressively as possible with an emphasis on using your hamstrings to pull you through to stand. 2b) Strength/Volume Work – 4 sets of: 14 Alternating Dumbbell Front Rack Reverse Lunges Hold item in whatever position is appropriate based on weight of item(s)….