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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jerkWhy You Keep Missing Your Jerks

I was fortunate to recently witness the IWF Senior World Championships in Houston, Texas with colleagues. As lifting nerds, this was a perfect opportunity to compare notes on technique and training. You name it, we analysed it. As I mentioned in my last article, one thing we noticed was that champions often harbor the same flaws as lower-level lifters. The only difference is that they are a hell of a lot stronger.

We also noticed the different ways lifters approached their jerks. Famed lifting writer Bud Charniga noted that more lifts are lost in the jerk than in the clean, even though the jerk requires less energy. The reason for this seemingly odd situation occupied our between-lift analyses. Here are our three main conclusions.

You Have to Clean It First

The supposedly easier jerk can only be performed after the more difficult clean. It’s one thing to jerk big weights when taking them off a rack in training. It is quite another to try the jerk after you have fought with a heavy clean.  Continue reading here.

Schedule reminder: No 7am or 8:15am today

WOD (5-Feb-2016)

3RFT of:
15 KB Swings (70/53)
30 Cal Row
45 Double Unders (4:1)

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postureThe Way You Stand Is Damaging Your Body

Today I want to talk to you about a posture I call “The One Leg Booty Pop.” Technically called “hanging on one hip,” it is where the entire body weight is shifted onto one weight-bearing leg. This posture causes the pelvis and hip to be in a position of adduction, and it is wreaking all sorts of havoc on you and your body.

Take a look at this picture. I’m sure many of you recognize it as a stance you adopt frequently – on a water break at the gym, while holding your kids, or simply after standing a long period of time. Physical therapists look out for this posture when we are assessing someone for back, hip, knee, and pretty much all other types of pain.

All Bone, No Muscle

Let me put it in perspective for you. You know how when your friend is standing tall, you can sometimes hit the back of their knee and it buckles? And then it takes them a moment before they catch themselves from falling?

If you manage a successful takedown, it is because your friend has locked out the knee joint and is resting simply on ligaments and bone. In other words, he or she is not using any active muscular control at the knee joint. This is why the knee buckles and why it takes a second before the muscular control kicks in to prevent a fall. The same thing happens when you hang on your hip. Instead of using your muscles, you rely on the ligaments, hip capsule, and bones to support your body weight. Continue reading here.

Schedule notice:

Friday Feb. 5th, no 7am or 8:15 am classes, sorry for the inconvenience.


WOD (4-Feb-2016)

AMRAP in 20 min of:
5 Strict Pull-Ups
10 Box Jumps (24/20)
15 Back Squats (115/85)

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Calories of CFHow Many Calories Does CrossFit Really Burn?

Hurricanes and CrossFit workouts have one thing in common: Some of the most brutal ones are named after women.When scientists at Kennesaw State University studied Cindy, one of the fitness brand’s benchmark timed workouts, they found that this routine can burn 261 calories. Keep in mind that Cindy has to be completed in just 20 minutes.

“The entire workout contains just three bodyweight exercises,” says Brian Kliszczewicz, Ph.D. and lead study author. “But because the exercises incorporate all your muscles and you do them intensely, the workout is impressive in terms of caloric expenditure.” Continue reading here.

WOD (3-Feb-2016)

Squat Clean 1-1-1

Bench Press 2-2-2

OH Squat 3-3-3

Followed by a quick metcon, to be determined.

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mindsetFixing a Fixed Mindset: For Athletes and Coaches


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.

WOD (2-Feb-2016)

21-15-9 reps for time of:
Power Cleans (135/95)
Ring Dips

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IMG_20150911_082150605Why You Shouldn’t Set Your Rower to 10


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.

WOD (1-Feb-2016)

For Time:
“Filthy Fifty”
50 reps of each of the following:
Box Jumps (24/20)
Jumping Pull-Ups
KB Swings (53/35)
Walking Lunge Steps
Back Extensions (abmat)
Wallballs (20/14)
Double Unders (3:1)


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Schedlue notice:

No Outlaw class, Monday Feb. 1st

Sorry for the inconvenience.


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Rest Day!

rest catCFV is closed on Sundays, get some rest!

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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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wallballBouncing Off The Walls

Ten biomechanical and training tips you can use to

make wall balls suck less.

By: Bob LeFavi, Ph.D.,

There‘s a phrase written on the whiteboard in my box that has been there for an entire year. It stays there because members won’t let me forget the day when, with a wall-ball WOD programmed, I took stock of the large number of athletes in attendance and inadvertently yelled, “We may not have enough balls for this WOD!” One athlete, choking back tears of laughter, decided to memorialize the statement, and there it has remained ever since.

As much as that double-entendre evoked (and continues to provoke) laughter, it could very well also be taken at face value. Fact is, a wall-ball WOD takes all you have. You enter it knowing that soon your lungs will be on fire, and the reverberating thought in your head will be constant: “Will this never end?” But it really doesn’t have to be that miserable. There’s an optimal technique to wall balls (also called “ball shots”), and learning it can improve your efficiency to the point that, while you may never look forward to wall balls, you will at least no longer have a visceral, nauseated reaction to them. These 10 tips should get you there. Continue reading here.

WOD (29-Jan-2016)

For tomorrow:

For Time
25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers
50 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms)
25 Pull-Ups

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