Category: Sport

*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 – Every 2:00 x 5 sets: 1 Hi-Hang Power Snatch + 1 Top of the Knee Power Snatch + 1 Low Hang Power Snatch Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit, but hold to positions. 2b) Strength/Volume Work – Every 1:00 x 10 sets: 1 Power Snatch + 5 Strict Handstand Push-ups Start the Snatch around 70% and build as deemed fit. If you’re strong at HSPU’s keep the reps fixed and build to a deficit, if you’re not good at them, scale…

*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 – Every 2:00 x 7 sets: 3 x 3-Stop Pause Front Squat Warm-up as needed. Each rep is a pause above parallel, a pause in the bottom, and a pause again just above parallel before standing to finish. That makes a rep, 2 more reps to complete the set. Hold each pause for a couple of seconds. Build as heavy as deemed fit. 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). Rest 60-90 seconds…

*Gym Updates and Thoughts 3/30/20 HERE *A few athletes have expressed feeling a little overwhelmed by seeing all of the programming who don’t have the additional time to spend a couple of hours of training. So, going forward we will be listing off the pieces of the training that should be prioritized and would represent a similar amount of volume of training that we might do in class. You will see prioritized items in red. WOD: 1a) Warm-up – Passive: 2 minutes/side Pigeon Stretch 4 minutes Alternating Dynamic Lateral Lunge (Hold Each Side for 10-20 seconds at a time) Spend more time as needed to open up tight areas. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 40 seconds Run/Machine/Jump Rope/Burpees/Jumping Jacks Even – 5 Pull-ups/Ring Rows/ Bent Over Rows + 10 Push-ups + 15 Air Squats Scale the volume on…

*Gym Updates and Thoughts 3/30/20 HERE *A few athletes have expressed feeling a little overwhelmed by seeing all of the programming who don’t have the additional time to spend a couple of hours of training. So, going forward we will be listing off the pieces of the training that should be prioritized and would represent a similar amount of volume of training that we might do in class. You will see prioritized items in red. WOD: 1a) Warm-up – Passive: 2 minutes/side Quad Smash w/Barbell/DB/KB/Lax Ball/Foam Roller/Household Item 2 minutes/side Dynamic Wrist Stretch Forward and Backwards Spend additional time stretching as needed. 1b) Warm-up – Active – 5 sets of: 20 seconds/side Single Leg Wall Sit Hold or 40 second Wall Sit Hold 10 Prone “Y’s” Take your time and focus on position and activation. 2a) Strength/Volume Work – Every 1:30 x 4 sets: 5 Tempo…

*Gym Updates and Thoughts 3/30/20 HERE *A few athletes have expressed feeling a little overwhelmed by seeing all of the programming who don’t have the additional time to spend a couple of hours of training. So, going forward we will be listing off the pieces of the training that should be prioritized and would represent a similar amount of volume of training that we might do in class. You will see prioritized items in red. WOD: 1a) Warm-up – Passive: 2 minutes/side Lax Ball/Foam Roller/House Hold Item Pec Smash 2 minutes/side Lat Stretch on Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 1 minute Machine/Run/Jump Rope 10 Alternating Curtsey Lunges 1 minute “Y” Hold For quality, not for max reps/time. 2a) Strength/Volume Work – Seated Behind the Neck Strict Press: 6 sets of 5 Rest 2 minutes between sets….