Category: Power

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets: 5 Back Squats @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets: 5/side Front Rack Bulgarian Split Squat Load as deemed with and with the object of your choice, Barbell, Dumbbell(s), Kettlebell(s), D-Ball, etc. 1c) 20:30 – 24:30 – 4 minute AMRAP:  5 Wall Therapy Squats 5/side Goblet Curtsey Lunges 5 High Box Jumps Focus on quality of movement, not speed. For the Box Jumps really focus on getting as much extension as possible,…

*CVCF Gym Update – 5/4/20 – HERE WOD: 1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Deadlift @ 70-80% Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all sets and all 4 weeks. Each week we’ll drop accessory work and focus more on the barbell work as we did the last 4 weeks. Make sure these are…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Bench Press @ 70-80% Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all sets and all 4 weeks. Each week we’ll drop accessory work and focus more on the barbell work as we did…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Back Squats @ 70-80% Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all…

*CVCF Gym Update – 4/26/20 – HERE **New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1) 0:00 – 27:00 – Deadlift – Every 3:00 x 9 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. Set the bar Dead each rep. Volume day, reps will change next week and accessory work will kick back in. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Warm-up Burn Move Sport