CFV is closed on Sunday’s, get some rest.
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.
Fixing a Fixed Mindset: For Athletes and Coaches
by RACHEL BINETTE
As a coach, I see every WOD as an opportunity for my athletes. That opportunity may be physical, as in practicing skills they have not mastered or getting stronger or faster. That opportunity may also be mental, as either a test of sheer mental toughness or as part of the process of evaluating and improving an athlete’s mindset.
Mindset can be defined as a set of beliefs about oneself and others, and developing a positive mindset will make the difference between plateauing in fitness or reaching our potential. While there are many facets of mindset, in this article we will only discuss fixed and growth mindsets.
Dr. Carol Dweck, a social psychology researcher at Stanford University, discovered the growth and fixed mindsets through decades of research. She defines the fixed mindset individual as someone who believes that talent, intelligence, and other abilities are fixed traits: you either have them, or you don’t. The growth mindset individual, on the other hand, believes that their basic abilities can be developed through effort. Continue reading here.
21-15-9 reps for time of:
Power Cleans (135/95)
Why You Shouldn’t Set Your Rower to 10
by CHRIS McCUNE
You don’t go grab a barbell and load it up with your 1RM and start your workout there, do you? Of course not. So why do so many people set their erg to 10 and set off to row? Good question, huh? Read on and find out why setting your erg at 10 is almost never a good idea.
How the Rower Works
For starters, let’s discuss briefly how indoor rowers work, because I’m an engineer and this is my chance to be nerdy. When you think of rowing, you think of boats and rowing on the water, right? Guess how much water is used in the operation of these Concept 2 rowers? That’s right — none! (Well, unless you are sweaty like me, then things might get a little damp. But I digress.)
Indoor rower doesn’t sound as cool as calling it an erg. Erg comes from the word ergometer, which simply means a device that measures the amount of work being performed.
You knew there was no water involved, but do you know what provides the resistance with each and every pull you make? Here’s a hint: you breathe it. Yup, air! Good ole air provides all the pulse quickening and pain inducing you could ever want, and yet always leaves you gasping for more air. Air is a tricky character sometimes. Continue reading here.
50 reps of each of the following:
Box Jumps (24/20)
KB Swings (53/35)
Walking Lunge Steps
Back Extensions (abmat)
Double Unders (3:1)
No Outlaw class, Monday Feb. 1st
Sorry for the inconvenience.