*Spring Events at CVCF HERE

WOD:

1) Every 2:00 x 5 sets:

40 Double-unders +

5 Front Squats @ 60%>

Warm-up as needed. Bar is taken from the floor. Squat Clean can count as your first Front Squat. Build loading each round as deemed fit.

2) Every 1:00 x 10 sets: 2 Banded Sumo Speed Deadlifts @ 50% + 20-30% Banded Tension

Weight should stay fixed across al 10 reps. Focus should be on maximal bar speed. Set the bar Dead and reset your position between reps.

3) For Time @ Zone 3/Moderate Pace:

10K Bike Erg

500m Empty Dog Sled Push

2K Ski Erg

Every 4:00 – 10 Double Russian Kettlebell Swings 53/35

Workout starts with the swings, and are performed Every 4:00 until completion of the workout.

4) 3 rounds for Quality

50ft/side Lateral Monster Walk

20 Banded Good Mornings

30 second Hollow Hold

Take your time and focus on positions and activation.

5) Pause Reverse Hyper: 3 sets of 10

Rest 90-120 seconds between sets. Use loading that allows you to pause at the top of the movement each rep.

6) Mobility: 30 minutes

Work on your tight areas.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

In a time when when we have more wealth, technology, knowledge, etc, it’s amazing to see just how unhealthy our race is. We know exercise is good, we know highly processed foods are bad, whole foods are good, what exact ratio we really don’t know, yet many people who take care of themselves still end up extremely unhealthy, dying from cancer, mental health problems, the list goes on. Most of the most successful people generally attribute their success to a series of events that have lead themselves to truly believe in themselves with their endeavors. Our body is an amazing thing, and there is little to argue that we aren’t the most advanced organism on earth, many other species can heal themselves, so why is it so impossible we can’t do the same. This is an extremely interesting and thought provoking documentary available on Netflix that you should watch, with an open mind and thought about who we are, what we are and what our mind can do both positively and negatively.