REST DAY!

restCFV is closed on Sundays, get some rest.

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OPEN GYM – Every Saturday

9:30-11:00am

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.

CFV

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fatFriends Don’t Let Friends Get Skinny Fat!

by JOEL TOLEDANO

Raise your hand if you have had this discussion with a “skinny-fat” friend (usually a woman, as it turns out). Skinny-fat women might look nice in a v-neck, but they’d sooner crawl into a hole than expose an upper arm or leg.

The descent into the skinny-fat state is the number one problem for most people as they age, according to Art De Vany. They are not aging so much as they are losing their body composition and strength; with that, their metabolism goes south and they suffer the skinny-fat syndrome or what is technically known as sarcopenic obesity. Continue reading here.


WOD (29-April-2016)

WOD A:

3 sets, not for time of:

  • 3 Rope Climbs
  • Max Unbroken Strict HSPU

WOD B:

4 sets of:

  • Bench Press, 4-5 reps, challenging
  • Rest as needed

WOD C:

AMRAP in 20 min of:

  • 400m Run
  • 3 Muscle Ups (3:1 C2B)
  • 20 KB Swings (53/35)
  • 40 Double Unders (3:1)
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deloadDeload Your Training for Better Gains

by James Barnum

One of the most misunderstood training phases is the deload.  It’s a shame, because if you don’t know what a deload is or why you need to take them, you’re probably going to chase your tail for a great number of months (or even years) before you learn that you can’t push yourself to the limit without occasionally dialing it back.

So what’s a deload?  Deloading is exactly what it sounds like!  For a short period of time, training load – intensity, density, frequency, and volume may all be reduced to facilitate improved recovery.  After the end of the deload, submaximal training loads are resumed to stimulate further adaptations.  Put simply, a deload will allow you time to rest your body so you can get stronger!

Although the concept may seem simple, you do need to know when and why to take a deload, how long it should last, what to do during the deload, and how to transition back into normal training.  The answers differ on a case-by-case basis but there are some guidelines you should follow. Continue reading here.


WOD (28-April-2016)

Every 8 minutes for 40 minutes (5 sets) of:

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double-under-whip-300x200Zen and the Art of Double Unders

by LARRY PALAZZOLO

How you approach the double under is the same for how you approach any metcon in CrossFit. When starting out with double unders, there’s a lot of missed reps and stomping the ground. The body is tense. You forget to breathe. You’re crouched over. Or kicking yourself in the butt. Or piking like a dolphin breaching the surface at Sea World.

Mastering the double under can be a frustrating skill for many, and an even harder one to coach. The setup is similar to a jump shot in basketball. I can show you how to hold a ball. Where to position your hands on the ball. How to position your feet. How to bend your knees and snap your wrist. All the basic mechanics are pretty easy to relay. But shooting a free throw with no one guarding you compared to shooting a fade away 3-pointer with someone in your face are two completely different things. I can’t tell you how high to jump or how hard to snap your wrist. That’s something you need to figure out on your own. You need to develop that touch and that only comes through practice. But once you have that touch it doesn’t leave you. You know from 5, 12, or 23 feet out how hard you need to snap your wrist to make that shot. Continue reading here.


WOD (27-April-2016)

 

WOD A:

Every 2 min for 16 min (8 sets) Back Squat:

  • Set 1—8 Reps
  • Set 2—8 Reps
  • Set 3—6 Reps
  • Set 4—6 Reps
  • Set 5—4 Reps
  • Set 6—4 Reps
  • Set 7—2 Reps
  • Set 8—2 Reps

Increase load each set…but make each set challenging

WOD B:

Every 4 min for 20 min (5 sets):

  • 20 Wall Balls
  • 20 Box Jump-Overs or Step-Overs
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Bad Habits

quitting_bad_habits

6 Olympic Weightlifting Habits To Break Today!

By Daniel Camargo

With over 20 years of Olympic Weightlifting experience, I’m used to the sport being relatively misunderstood. Most often it’s confused with powerlifting, bodybuilding or other forms of weight training. To this day, the sport and movements are still somewhat misinterpreted. That said, it’s critical to learn more about the movements given the recent expansions into Oly Lifting by several fitness industries, specifically CrossFit and sports performance. The number of participants has grown the popularity of Olympic Weightlifting exponentially over the last decade. It’s now my pleasure to share my love for the sport to new people every day.

This brings me to a point that may be hard for some readers to accept. Having grown up in a world where athletes only learned from coaches, I’m here to tell you that you absolutely cannot learn to execute Olympic Weightlifting movements the right way simply from watching online videos. There are a few video tutorials that can be useful but you still need to practice, learn and improve your lifts with an experienced Olympic Weightlifting coach or qualified CrossFit Trainer. Many online videos, in my opinion, lead to the proliferation of bad habits that would otherwise be avoided had you simply worked with a coach. Continue reading here.


WOD (26-April-2016)
A. EMOM for 15 min:
• Minute 1—8 Supine Ring Rows
• Minute 2—12 Tempo Push-Ups
• Minute 3—20 V-Ups
B. For Time:
• 50 Cal Row
• 50 Push Press (45/33)
• 800m Run

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prescribePRESCRIBE WHAT TO WHOM—AND WHY?

by RUSSELL BERGER

There are two distinct fronts in the war between CrossFit and chronic disease. The first—and most important—is the battle being waged every day in our affiliates across the world. While CrossFit trainers aren’t selling a cure for chronic disease, increased work capacity appears to be diametrically opposite to metabolic derangement, heart disease and obesity. It is no longer surprising to hear that CrossFit athletes who signed up to improve their fitness have also been cured of chronic disease.
But another battle is going on, this one between CrossFit Inc. and those who are working to make what our affiliates are doing illegal. At the forefront of this effort are the American
College of Sports Medicine (ACSM) and partner The Coca-Cola Co. In 2007, these organizations co-founded the program Exercise Is Medicine (EIM). The EIM program aims to “encourage primary care physicians and other health care providers to include physical activity when designing treatment plans for patients.” These patients would then be funneled to EIM credential holders for training. Continue reading here.


WOD (25-April-2016)

WOD A:

OH Squat
Five sets of 3 reps.  Rest as needed.

WOD B:

AMRAP in 9 min of:

3 Hang Power Snatch (135/95)
6 OH Squats
9 Burpees Over the bar
12 Pull-Ups

WOD C:

For Time:
800m Run

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REST DAY!

rest_2-t2CFV is closed on Sundays, get some rest.

 

Posted in | Leave a comment

OPEN GYM – Every Saturday

9:30-11:00am

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.

CFV

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beauty

4 Ways CrossFit Is Changing the True Meaning Of Beauty

by  Crossfit Times

A long time ago, a woman’s attractiveness can be measured how slender and thin she looks. This is the reason why women spend a lot of time doing purely cardio, as well as keep track of what they eat. In my opinion, they try to look what they think is appealing to men, which is not really a good thing if you look at it.

But times are quickly changing. Nowadays, women has this saying that “strong is sexy.” This is why most women are into CrossFit, because in CrossFit, you feel empowered and for the first time, what men think doesn’t really matter. Continue reading here.


WOD (22-April-2016)

With a partner, one person working at a time, complete 3 rounds each of:

  • 300m Row
  • 8 Front Squats (185/135)

followed immediately by…

With a  a partner, one person working at a time, complete 3 rounds of:

  • 400m Run
  • 8 Thrusters (135/95)
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