Category: Move

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes Pancake Stretch 2 minutes/side Low Samson Hold Take your time, stretch longer that prescribed if you need it. 1b) Warm-up – Active – Every 1:00 x 12 sets: Odd – 40 seconds Run/Row/Bike/Ski/Jumping Jacks/Jump Rope Even – 10 Scapula Push-ups + 10 Glute Bridge-ups Get some blood flowing and your heart rate up on the odd round, increasing intensity through each of the 6 cycles. Focus on position and activation on the even round. 1c) Warm-up – Active Accessory – Single Leg Romanian Deadlift: 5 sets…

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes/side Pec Stretch 2 minutes/side Couch Stretch Take your time, stretch longer that prescribed if you need it.  1b) Warm-up – Active – 16 sets of :20 ON/:10 OFF Odd – Lateral Lunges Even – Plank Shoulder Taps Focus on position and quality not volume of reps. Treat the Lunges as active stretch/mobility. 1c) Warm-up – 3 rounds for Quality: 10 Arm Hugs  10 Arm Twist 10/side Fanny Wackers For quality, not time. 2a) Strength/Volume Work – Every 2:00 x 5 sets: 20 Alternating Dumbbell Reverse…

*CVCF Gym Update – 3/17/20 – HERE WOD: 1) Mobility: Samson Stretch @ 2 minutes/side Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine. 2) General Warm-up – 3-4 rounds of: 10 Alternating Down Dog Reach of Opposite Foot w/Pause 20 Good Mornings Quality of movement, not speed. 3) Every 3:00 x 5 sets: 20 second Stink Bug Hold 20 Dumbbell Z-Press 30 Jumping Jacks Break-up as needed. Scale reps so you have at least 30 seconds of Rest. 4) Bent Over Dumbbell Row w/Pause: 5 sets of 10 Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep. 5) 15 minute AMRAP: 15 Wall Balls or Medball Thrusters 15 Bench/Box Ski Jumpers 15 Lying Medball Tosses 15 Bench/Box Ski Jumpers Scale as needed. 6) Bird Dog From Plank: 5 sets of 10 Rest 60 seconds between sets….

*Gym Update 3/16/20 –  HERE WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: 3 Box Jumps + 5 Russian Kettlebell Swings Goal here is to work on being explosive with those hips. Scale volume as needed so you can fit the work in the time domain. 1b) 5:00 – 10:00 – 5 minute AMARP: 10/side Banded Russian Twists 20-30 second Active Hollow Hang For the Russian Twists, band should be hooked on the Pull-up Rig, perform 10 one direction, then switch your position and perform 10 the other direction. 1c) 11:00 – 16:00 – Every 30 seconds x 10 sets: 3 Tuck Jumps + 5 Dumbbell Hang Power Cleans Goal here is to work on being explosive with those hips. Scale volume as needed so you can fit the work in the time domain. 1d) 16:00 – 21:00 – 5 minute AMRAP: 10/side…

*Gym Update HERE WOD: 1) 0:00 – 21:00 – Every 3:00 x 7 sets: 10 D-Ball Pause Squats (Above Parallel Pause) 5/side Split Squat or Bulgarian Split Squat 10 Hollow Rocks 5/side Dumbbell/Kettlebell Side Bend For the D-Ball Squats initiate your Squat, on the descent pause just above Parallel for 2-3 seconds, then drop into the hole to finish the range of motion and stand to finish, repeat for a total of 10 reps. Athletes choose the single leg variation you’re comfortable with. If you choose to load do so with a Kettlebell/Dumbbell in the Goblet position. For the Side Bends try and load heavy and take the movement slow really focusing on range of motion. Scale movements/volume as needed so you have at least 30 seconds of rest each round. 2) 3 rounds for Max Reps: 1 minute Calories Ski/Bike/Row/Run 1 minute Pistol Squats…