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WOD planning - saturday

OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.

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The Most Important Coach In The World


You may rely on your coaches or training partners to get you through things you never thought were possible. But, do you know who the most important coach in the world is?Who is the one person that is going to be in your head in every situation for the rest of your life? You are.You can support, encourage, challenge and push yourself. Or you can doubt and limit yourself.

My goal is to help you develop a strong and helpful voice in your own head… so that you can get the results you want.

Here’s what you can do to get started

1) List the top 10 attributes that you look for in a coach – work to express those characteristics in your training and life

2) List the top 10 comments or cues that a coach has said that you’ve found helpful – continue to coach yourself with similar phrases

3) List any negative or unhelpful thoughts that you have during workouts – write down positive cues that you can use instead

Yes, continue to seek coaching from others, and surround yourself with people who motivate and inspire you. But, also realize that you are the one person that will continue to be in your own head and you’ll want to be able to rely on your own coaching. There’s an infinite number of ways you can improve your mindset and your self-talk to make sure you’re getting the most out of yourself.

WOD (29-May-2015)


“The Chief”

Max rounds in 3 min of:

  • 3 power cleans (135/95)
  • 6 Push-Ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score is rounds completed in each cycle…5 scores

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Why Beginner Weightlifters Should Not Wear Weightlifting Belts
by Bryce Smith

The fitness world is all over the place with regard to whether or not athletes should wear weightlifting belts. The opinions vary depending on the genre of fitness enthusiast; but overall, it comes down to one thing – safety. A safe athlete is a better athlete because they can continue to have longevity in their sport. Our first goal is to enhance proper biomechanics without the use of a belt or additional accessories like knee sleeves or wrist wraps.

In life, we do not have the ability to press a pause button while we put on all of our gear, so why should we have this luxury in training? CrossFit is preparing us for the unknown, right? If a child is about to run into the street, your natural instinct would be to run and grab the child before he or she was hit by a car. You would not run to get your weightlifting belt and knee sleeves because that would be silly and, of course, too late to save the child. You get the point. Continue reading here.

*Schedule Change  – As of June 1, 2015*

CFV will no longer offer the 9:15am   M/W/F class.

See updated scheduled here.

WOD (28-May-2015)

OH Squat

4RFT of:
10 KB Snatch (70/53) video here
100m Run

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Why Steady State Cardio for Fat Loss Is a Bad Decision

by Tom Kelso

“Get your butt in the weight room and train like a madman or madwoman if you truly desire that lean physique.”

A common notion persists that steady state cardio exercise is preeminent for body fat loss. Thus, a frequent plan is concocted that entails a bee-line to the running trail, treadmill, elliptical machine, or similar mechanical device, followed by slogging away at a sub-optimal steady state pace for 45-plus minutes. That is a poor choice. Of course it’s less physically taxing, but you could have made a better decision. Continue reading here.

YouTube Preview Image

WOD (27-May-2015)

For Time:

  • 800m Run
  • 28 KB Swings (53/35)
  • 28 Pull-Ups
  • 28 KB Clean & Jerk (53/35)
  • 28 Push-Ups (hand release)
  • 800m Run


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5 Ways to Be More Efficient with Your Rest Period During a WOD

By William Imbo

In the midst of a metcon or a nasty chipper, the name of the game is time. How can we get through all the work we need to complete in the most efficient manner and post a time we can be happy with? Every second is valuable, every missed rep hurts, but perhaps the most important area where the battle for time is won or lost is during our rest periods. Even the most elite athletes need to take a few seconds of rest during their WODS, but many people have a bad habit of taking prolonged breaks when they really should be grippin’ and rippin’ the bar. So, because taking rest is an inevitability, what can you do to be more efficient with your breaks so that you can shave some valuable seconds from your WOD time?

1. Don’t Leave the Bar
When you drop the barbell/wallball/kettlebell or come off of the pull-up bar, don’t go for a walk. You don’t need to go to the water fountain, and I’m sure your hands are plenty chalked. Personally, I like the idea of actually keeping your hands on the bar while it rests on the ground, but taking one to two steps back works too (I suppose). You don’t want to leave ‘the theatre of battle’ and step away from that mental zone you dive into when working out. If the barbell is right in front of you, it acts as an immediate and constant reminder that you’re not finished yet—there’s still work to be done. If you turn your back on it, it’s almost as if you’re letting the bar—and the workout—win. Don’t let that happen. Continue Reading here.



Murph’s revenge, triple rip and still finished, nice job Cecelia and everyone else who came out and celebrated Memorial Day by completing Murph!!

WOD (26-May-2015)



50-40-30-20-10 reps for time of:
Double Unders

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Memorial Day “Murph”

Memorial Day

Crossfit Murph: Explained, Tips, Tricks, Times


What Is Murph?


The Murph hero WOD was originally posted on on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Tips And Tricks

For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time. Continue reading here.

football and kids

No 5am class today, all other Classes are as normally scheduled.

See Schedule here

WOD (25-May-2015)


1 mile run
100 pull ups
200 push ups
300 squats
(partition pull-ups, push-ups, and squats as you see fit)
1 mile run

*RX Murph, wear a 20# weight vest or body armor.

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rest day - I could lift that


CFV is closed on Sundays, get some rest.

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arrell kids row

OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.

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The Importance of Respecting the CrossFit Process

by Mike Tromello

Today you can find two types of CrossFit. One is that awesome exercise routine we all fell in love with that consists of functional movements done at high intensity for the betterment of our health. The other is the sport of CrossFit. Just like what you see on ESPN, CrossFit the sport continues to grow every day.

With this growth in popularity, more athletes are coming into the mix and wanting to compete at high levels. They arise from all walks of life, ranging from the former college football player to the ultra-marathon runner, and they all have one thing in common – they lack patience. Continue reading here.

**Pioneer Elementary, needs your help, they are building a Giant Jenga with egg cartons for their field day. They need a bunch of egg cartons! CFV is collecting 12 count CARDBOARD egg cartons. Thanks for your support!!! Contact Tara Spencer for more info.**

We love Burpees!
5050 burpees in 100 days!

burpee chalange

Congratulations to Jammie Brewer, Doug Parker, &
Heather Halvorson for completing the Burpee Challenge!

WOD (22-May-2015)

For Time:

  • 30 KTE
  • 15 Squat Clean (155/105)
  • 24 KTE
  • 12 Squat Clean
  • 18 KTE
  • 9 Squat Clean
  • 12 KTE
  • 6 Squat Clean
  • 6 KTE
  • 3 Squat Clean
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“Is the WOD Posted?”


Just Tell Me the Workout

I love to know a workout the night before I’m going to do it. Whether it’s CrossFit or cycling or something else I plan to do the next day, I like to lie in my bed at night and visualize my movements before I drift off to sleep. Some people count sheep, I count reps.

But I know some gyms don’t like to reveal their workouts ahead of time. They don’t want people to cherry-pick (or cheery-pick as I recently said).

But let’s leave aside what I consider to be the absurdity of playing information keep-away from your fully grown customers. Basically, I like to know the workout so I can see in my mind what I have to do. Clean and jerks? Okay, I’m running the movements in my mind. Foot position, pull yourself under the bar! Thrusters? Time to think about hip drive. Pull-ups? Engage those lats. Picture my chin over the bar. The list goes on and on. Continue reading here.

WOD (21-May-2015)

4RFT of:

  • 400m Run
  • 50 Squats
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