Category: Sport

Spring Events at CVCF HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 3 Split Jerks Start around 60% of your 1RM. Build as heavy as deemed fit for the day. 1b) 16:00 – 28:00 – Every 3:00 x 4 sets: 10 Bent Over Supinated Barbell Rows 15 Glute Bridge Plate Pull-Overs 20 Tall Kneeling Banded Face Pulls *Optional…Remaining time Burpees For the Bent Over Rows keep the movement strict and perform in a Supinated grip. For the Plate Pull-Overs we will be doing these just lying on the floor in the top of a Glute Bridge, no bench for today, there will likely be a little bit of wrist movement as you lower the plate to keep it from hitting the floor. If you have good ROM you’ll be able to bring the arms right to the floor. Make sure to…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets – Barbell Cycling + Gymnastics: Odd – 5 Touch-and-Go Squat Snatch Even – 1-5 Ring Muscle-ups You pick the loading on the barbell. If you don’t currently have 5 Strict full Range of Motion Ring Dips and 5 Strict Pull-ups you should be focusing on developing that baseline strength before worrying about performing a Muscle-up. If you don’t have those movements then work on Ring Dips during this. For the Snatches the goal is constant movement on the barbell. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets – Barbell/Dumbbell Cycling: Odd – 5 Touch-and-Go Squat Cleans Even – 10 Dumbbell Push Jerk Same notes as above for both movements. You pick the loading, but only work as heavy as you’re able to cycle movements. 2) 3 rounds AQAP:…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50 Plate Overhead Walking Lunges 45/25 100 Double-unders We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. Come in and push it hard and be thankful you GET to workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Every 8:00 x 5 sets: A – 20 Dumbbell Burpee Deadlifts 50/35 B – 75 Double-unders C – 20 Dumbbell Front Squats 50/35 D – 20 Dumbbell Push Press 50/35 E – 30/20 Calories Ski/Bike/Row/Run Scale movements and load as needed. Structure of this workout is that each set you rotate to the next movement to start at. So set 1 is as written, set 2 would then go B, C, D, E, A, set 3 would be C, D, E, A, B and so on. Movements do not have rest between them they are straight through. Desired stimulus is that the first round should be taking around 5-6 minutes. Knowing most athletes tend to slow as they fatigue a little, knowing that movement order can also make each…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build to a heavy single for the day. If you’re not feeling it, work lighter and perform doubles on the minute instead. All reps are full Squat. 1b) 10:00 – 21:30 – Every 1:30 x 7 sets: 1 Clean and Jerk Start at a moderate weight and build to a heavy single for the day. All reps are full Squat and Split Jerk. 2) AQAP: 100 Wall Balls 20/14 Every Minute on the Minute 10 Push-ups Workout starts with the Push-ups. Get as many Wall Ball in the rest of the minute as you can, then repeat. Extra Work: 3) 4 sets of: 12 Double Dumbbell Skull Crushers 12 EZ Bar Bent…