Category: Sport

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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 go for a walk outdoors) NOTE…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 15:00 – 15 minute EMOTM: 1 – 5-15 Push-ups or Ring Dips 2 – 10-15 Slider Tuck Crunches 3 – 2-5 Rope Sit-to-Stands or 1-3 Rope Climbs 15ft Pick reps and movement patterns that you can maintain all unbroken for all sets. 1b) 15:00 – 30:00 – 15 minute EMOTM: 1 – 5/side Half Kneeling Kettlebell Strict Press 2 – 10 Double Dumbbell Bent Over Row 3 – 40 second Heavy D-Ball Bear Hold Pick weights that you can maintain for all 5 cycles. Challenge yourself on the D-Ball Hold. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row 20 Kettlebell Swings 53/35 Extra Work: 2) Farmers Carry: 400m Keep track of time and attempts to…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 3:00 – Every 1:00 x 3 sets: 3 x 3-Stop Snatch High-Pull (Low Hang, Above the Knee, Hi-Hang) Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position. 1b) 4:00 – 7:00 – Every 1:00 x 3 sets: 2 Power Snatch + 1 Snatch Balance Moderate loads here to build upon the first part. Build through each set as deemed fit. 1c) 8:00 – 16:00 – Every 1:00 x 8 sets: 1 Snatch Deadlift + 1 Hang Snatch (Above the Knee) + 2 Overhead Squats Start at a moderate load and build as deemed…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 2:00 x 5 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Dumbbell Deadlifts 50/35 3 Box Jump Overs 24/20 Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Thrusts: 100 Reps No loading. Break-up as needed. Pause for 1 second at the top of each rep. 1) C2 Bike – 6 sets of: 1 minute Easy @ Damper 1 30 Seconds Hard Standing @ Damper 10 30 seconds Easy…

*1st Annual CVCF Team Intramural Open HERE …If you want a T-Shirt make sure you sign-up by end of day Sunday, the 6th. WOD: 1) 20 minute AMRAP: 400m Run 21 Push-ups 15 Hang Power Cleans 115/75 3 Rope Climbs 15ft Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE