*Spring Events at CVCF HERE

WOD:

1) 0:00 – 21:00 – Every 3:00 x 7 sets:

10 D-Ball Bear Hug 1+1/4 Squats

10/side Slider Reverse Lunges

20 seconds/side Side Plank or Star Plank

Start at moderate weights and build as heavy as deemed fit for the D-Ball Squats. For these go down into the bottom of the squat, come up just past parallel, back down into the bottom, and then stand to finish the rep. For the Slider Lunges, one foot should be on the solid ground, the other on the slider. Perform all reps on 1 leg before switching to the other. This is meant to be un-loaded, focus on position, and activation. For the Plank pick a variation that is appropriate for your abilities. Perform the 3 movements back-to-back-to-back like a superset and rest at the end. Scale volume as needed so you have at least 30 seconds of rest in each set.

2) 2 rounds – 3 minute AMRAP – 1:30 Rest:

150 Heavy Rope Single-unders

Max Dumbbell Hang Power Cleans 25/15

Scale loading up or down as desired. Use a load that you are forced to break-up into multiple sets. If you’re getting to your Dumbbells and holding on for 30-40 reps it’s too light. Athletes should be looking to have around 90-120 seconds on the Hang Power Cleans.

Extra Work:

3) Double Kettlebell Front Rack Hold: 5 sets of 1 minute

Rest 60 seconds between sets. Load as heavy as able to hold in unbroken 1 minute sets.

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.