REST DAY!ATT00001(1) CFV 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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MBCMetabolic Conditioning Glossary

by Pukie & Greg Glassman

V02 max:

Maximum amount of oxygen that can be used continuously divided by body mass. Long the gold standard of aerobic fitness, the slight advantage that endurance athletes have over anaerobic athletes in V02 max can be attributable to the low body mass of endurance athletes. I can use a similar definition of strength – by dividing lifts by weight – to show that little guys are stronger than big guys.


Low powered, low intensity, long duration – more than several minutes. This is the easy stuff. Introduced to real efforts these guys crumble!


Higher-powered, higher intensity, shorter duration efforts– those less than several minutes. Anaerobic is Greek for “worth while.” Pukie wants to know why there are 1 million recreational traiathletes but only 7 recreational 800 meter athletes. Continue reading here.

WOD (29-July-2016)

3 RFT:

500m row OR 400m run
12 deadlift (body weight)
21 Box jumps (20/14)


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anyoneA Beginner’s Routine

by Greg Glassman

Dear CrossFit,
I don’t have a medicine ball, kettlebell, rings, rope, place to do
pull-ups or dips, or any of the other stuff you use, there isn’t a gym
within 100 miles of my house, I don’t know most of the movements
in your workout, and I’m very out of shape. Can you give me a
workout that I can do?
Joe Keepitsimple

We are routinely challenged to provide workouts for individuals with little workout experience and very limited resources. That’s not our first choice of circumstances, but the exercise seems worthy. The challenge then is to see how much fitness we could motivate around the following parameters. Continue reading here.

WOD (28-July-2016)


Snatch 3-3-2-2-1 (squat or power)


For time:

800m run
40 pull ups
30 thrusters (95/65)
20 cal row

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crossfit-abs3 Important Ab Exercises

by Greg Glassman

Glute-ham Developer Sit-up

This situp is performed on the glute-ham developer. The range of motion is from as far back in hip and back extension as you are comfortable up to where you can touch the pads above the shin and instep.

Aerobics instructors and gym trainers typically disavowsit-ups like these because of a reputed harm to the lumbar spine by the tugging on the spine of the iliopsoas (here). It is further argued that this movement largely misses the abdominals because the primary mover is the hip flexors and not the abdominals. While correct that the primary mover of this sit-up is the hip flexors the notion that this is ineffective abdominal training is more gym-trainer rot. When not accustomed to glut-ham sit-ups a single exposure of several sets yields an ab soreness that is truly impressive. This experience should hopefully dispel the notion that strong hip flexion sit-ups don’t target the abs. Continue reading here.

WOD (27-July-2016)

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

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killCliffWe are doing a little house cleaning on the Kill Cliff tab at the box.

The tab-sheet has names and marks on it from April, kind of a mess. We are going to replace this sheet with a more readable spreadsheet. When you go to the box, check the sheet for your name and count, the old sheet will be left for reference, if you feel like any of the info is in error talk to ZT or Ashley. Strike through your amount due once paid off.

There will be a new Tab-sheet started tomorrow, July 27th.

Sheets will be totaled at the end of each month.


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bandsTwo Training Aids

by Greg Glassman

It’s has long been said that necessity is the mother of invention and this month we give support to that adage with two exceedingly simple inventions. Both devices address problems that have long plagued our training efforts.

Pull-up Assistance Device

The first problem in dire need of remedy was how do we bring the pull-up to people who’ve never done one? Our first and easiest solution was the use of an assisted pull-up device like our favorite, the Stairmaster Gravitron, and we have long made regular use of the Gravitron with all our pull-up initiates.

There are several aspects of the Gravitron, though, that make its use problematic. First, the Gravitron is outrageously expensive. At nearly $3,000 after shipping, few pieces of gym equipment come even close in price. The steep price is perhaps particularly foreboding to someone relatively new to serious strength and conditioning training as are most people working to develop their first pull-up. Imagine if your first weight set had to be an Eleiko; there’d be a lot fewer weightlifters! Continue reading here.

WOD (26-July-2016)

3 Rounds of “Cindy”, 1 Round of “DT”

2 Rounds of “Cindy”, 1 Round of “DT”

1 Rounds of “Cindy”, 1 Round of “DT”
1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats

1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

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by Greg Glassman

Interesting, intelligent, useful information about the pull-up is not easy to come by. Here’s an interesting article we found from Clarence Bass’ site on Pavel’s theory of “Greasing The Groove” . Find us another. Please! There are internet sites and message boards dedicated to bench press technique, mechanics, routines, and performance, where nothing similar exists for the pull-up.

How can a movement of such enormous import stir such little interest? It doesn’t make sense that the pull-up doesn’t inspire the same discussion, analysis, and overall attention that so many other movements do like the bench press and squat.

But, first let’s back up a little bit and give a definition of the pull-up. We’ll use Merriam Webster’s definition of “chinning” – “to raise oneself while hanging by the hands until the chin is level with the support” to describe what we call a “pull-up.” Continue reading here.

WOD (25-July-2016)

For time:
12 ring push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring push-ups
185-lb. overhead squats, 21 reps


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The CFV/ZT birthday party canoe trip has been postponed due to a loss in his family. We will try for a later date when ZT can be a part of it!! However the canoe and kayak rentals are still on hold and there is a group of about 20 still going in the morning. We will let everyone know about the new date to go again as soon as possible!!! Maybe late summer or early fall!! If you have any questions text or call Eric. 940-521-8167

Deepest condolences to ZT and his family for there loss, thoughts and prayers are with you and your family.

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IMG_20150711_083716592The box will be closed today for the CFV canoe trip.

Have a great weekend.

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