*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squats:

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR.

1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat:

5 @ 65%

3 sets of 5 @ 75%

Weights should be moderate for today, they should make you work, but not be crushing. Focus on clean tight positioning.

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

75 Double-unders

Max Hang Power Cleans 95/65

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 you’re starting your Cleans with a set of 20+ unbroken reps it’s too light. Athletes should be looking to have around 90-120 seconds on the Hang Power Cleans.

Extra Work:

3) Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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.