Category: Sport

*CVCF Gym Update HERE WOD: 1a) Warm-up – Passive – Mobilize: 2 minutes/side Lat 2 minutes/side Pec Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch. 1b) Warm-up – Active – 6 minute AMRAP for Quality: 2 Inchworm Complex 5 Wall Therapy Squats 1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Pigeon Stretch Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible. 1b) Warm-up – Active – 3 rounds of: 10 Alternating Pause Bird Dogs 20 Reverse Lunges 30 Superman Arch-ups Take your time, focus on position and activation, not speed. 2a) Strength/Volume Work – Every 4:00 x 5 sets: 10 Front Squats This is being programmed with the assumption that you don’t have a Squat Rack. Take this from the floor, most people can’t Squat their max Clean for 10 reps, likely not even close, so you should be able to load plenty heavy. Start at a moderate weight and build as heavy as deemed fit. 2b) Strength/Volume Work: 6 sets of…

*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. 2) Strength – Deadlift – 3 sets of: 5 Reps Rest 60…

*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: 1 Snatch Pull w/Pause…

*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 Handstand Hold 20 Barbell Z-Press 20 Plate Ground-to-Overhead Break-up as needed. Scale reps so you have at least 30 seconds of Rest. Plate Ground-to-Overhead is essentially a Muscle Snatch with a plate. 4) Bent Over Barbell 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/side Single Arm Kettlebell Front Rack Lunge 1 minute D-Ball Hold 15 Alternating Goblet Lateral Lunges 1:00 D-Ball Hold 20 Alternating Plank Elbow Up/Downs Scale…