WOD

Posted: July 30, 2016 by RSM in WOD

Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Snatch Warm-Up (No Measure)

Crossover symmerty

3 Minutes T-Spine and Lat Smash Rollout

10 Each: Cat/Cows,

Arm Swings,

Arm Circles,

Iron Cross,

Scorpions,

Leg Swings

Burgener warm-up for the Snatch

Snatch progressions x 3 w/barbell

Pwr SN+OHS+ Snatch progressions (5 x 2 sets @ 50% EOMOM)

Metcon (Time)

Advanced

4 rounds for time of

10 power snatch 115/95

50 tire chops

200 m run

Metcon (Time)

Intermediate

4 rounds for time of

10 power snatch 95/75

50 tire chops

200 m run

Metcon (Time)

Scaled

4 rounds for time of

10 power snatch 65/45

50 tire chops

200 m run

CrossFit Total

Posted: July 29, 2016 by RSM in WOD

Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Bit of Everything (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

or Run(400m)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

10

iron cross

hip thrust

scorpions

Metcon (AMRAP – Reps)

Tabata

8 rounds of each

20 sec of work 10 sec of rest

Wall ball shots 30/20/14/10

Ringdips

Hollow body rocks

after the last round

800m park run.

The CrossFit Total (Total Weight)

20 minutes for each exercise but only 3 attempts at your 1 rep max

EWOD

Weighted planks

3 x 45/25 for max effort

WOD

Posted: July 28, 2016 by RSM in WOD


Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

CrossFit Total :
The order for performing the three lifts will be squat,
press, and then deadlift. The best single attempt for each
of the three lifts are added together for the CrossFit Total.
There is no time limit for each lift or for the length of the
session in which they are all performed, but they must all
be performed during one session—i.e., you cannot leave
the area to rest or perform other activities between the
three lifts. Multiple progressions to the best attempt are
not allowed; do not work up to your best squat, then
change an item of equipment or clothing and work up to it
again to try to better your first effort.

The first attempt would be a weight you know you can do for a
heavy set of three. The second attempt would be a weight you
know without any doubt that you could do for a single, having
just done the first attempt. And the third attempt is the weight
you want to do, based on your performance on the previous two
attempts. If you have made a mistake setting your first attempt,
the next two will need to be adjusted, but you should know what
you can triple, and this will always be a safe first attempt. And
since you know this weight, you know what weights to use to
warm up for it: you’ll use the lightest weight that you normally
start with for your first warm-up when you train, and 90% of
the first attempt for the last warm-up, with either three or four
relatively even increments in between these two. For instance,
warm-ups for a 405-pound first attempt on the squat would be:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1
If you don’t have a damn good idea of what you can do for a
heavy triple, you don’t need to be doing a CrossFit Total yet.

View Public Whiteboard

(No Measure)

Run 200 M

2 x 10 each

pull-ups

push-ups

sit-ups

jumping squats

1 x barbell back squat with a 10 count hold in the bottom.

The CrossFit Total (Total Weight)

If you have just finished On ramp, or you are unsure of your 1 rep max, then you will do

back squats 3 x 5 reps

shoulder press 3 x 5 reps

deadlift 3 x 5 reps

practice technique using moderate weight.

CrossFit Total

Posted: July 28, 2016 by RSM in WOD


Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Bench Press

Posted: July 27, 2016 by RSM in WOD

Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
++++++++++++++++++++++++
Join us on Wednesday, July 27th, at 7:00pm for the Paleo Club meeting. Bring a dish to share so we can exchange our favorite recipes. Everyone is welcome!
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Bench Press Warm Up (No Measure)

Row 20 cal

Crossover Symmerty Activation

15 Each:

Push Ups,

Pull-Ups,

Air squats

PVC pipe Passthroughs

10 Bent over Plate Press 5/2.5

10 Reverse Flies 5/2.5

Bench Press (5 sets of 5 reps at 50% 1RM)

TEMPO Bench Press+ 3 counts down 1 count at chest up for 2

counts.

Rest 2 minutes between each set of 5 reps

Metcon (Time)

ADVANCED

Row 20 Calories

21 Burpee Chest to Bar Pull Ups

Row 20 Calories

15 Burpee Chest to Bar Pull Ups

Row 20 Calories

9 Burpee Chest to Bar Pull Ups

Metcon (Time)

INTERMEDIATE

Row 20 Calories

21 Burpee Pull Ups

Row 20 Calories

15 Burpee Pull Ups

Row 20 Calories

9 Burpee Pull Ups

Metcon (Time)

SCALED

Row 20 Calories

21 Burpee Jumping Pull Ups

Row 20 Calories

15 Burpee Jumping Pull Ups

Row 20 Calories

9 Burpee Jumping Pull Ups

WOD

Posted: July 26, 2016 by RSM in WOD

Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
++++++++++++++++++++++++
Join us on Wednesday, July 27th, at 7:00pm for the Paleo Club meeting. Bring a dish to share so we can exchange our favorite recipes. Everyone is welcome!
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV (No Measure)

Run 200M

10 each X 2:

Pull-Ups

Push-Ups

Sit-Ups

Squats

Then….

10 Walking Lunges W/ Forearm to Instep

Clean Progressions from top down.

1)Muscle Clean,

2)Hang power Clean

3)Hang squat Clean

4)At the knee

5)From the floor.
Go through the sequence 3 times with the barbell

Squat Cleans (2 EMOM for 5 min @ 60%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

ADVANCED:

5 Squat Cleans 3/4 Body Weight

15 TTB with a twist

200M Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

INTERMEDIATE:

5 Squat Cleans 115/95

15 TTB

200M Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

SCALED:

5 Squat Cleans 95/75/65

15 Knees Up

200M Run

EWOD

Weighted Pull-Ups

3 sets of 8 reps AHAP

WOD

Posted: July 25, 2016 by RSM in WOD


Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
++++++++++++++++++++++++
Join us on Wednesday, July 27th, at 7:00pm for the Paleo Club meeting. Bring a dish to share so we can exchange our favorite recipes. Everyone is welcome!
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Dynamic-warm up (No Measure)

25 yds of

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Karioka

10 each

Iron Cross

Hip Thrust

Scorpion

Mini band Glute activation circuit

Rear foot evelated split squat-front rack. (In Ten min 5 x 3 reps ,115 95,75,65 )

Metcon (Time)

For time

90 Double unders

75 Walking lunges

60 Push-ups

45 Hollow body rocks

30 Box jumps (24/20″)

15 Handstand push-ups

WOD

Posted: July 23, 2016 by RSM in WOD

Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
++++++++++++++++++++++++
Join us on Wednesday, July 27th, at 7:00pm for the Paleo Club meeting. Bring a dish to share so we can exchange our favorite recipes. Everyone is welcome!
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up (No Measure)

Coach Rocio’s Special Warm-Up

Overhead Squat Warm-Up (No Measure)

Run 200M

10 Arm Swings, Arm Circles, Passthroughs

Banded Shoulder Tricep Stretch

T-Spine Rollout/Lat Smash – 2 Minutes

Mini Band Glute Activations with 10# plate

Metcon (Time)

5 Rounds for Time:

Advanced:

Use same barbell for all movements 115/95

5 Rounds

12 Hang Power Cleans

9 Push Jerks

6 Overhead Squats

Metcon (Time)

5 Rounds for Time:

Intermediate:

Use same barbell for all movements 95/65

5 Rounds

12 Hang Power Cleans

9 Push Jerks

6 Overhead Squats

Metcon (Time)

5 Rounds for Time:

Scaled:

Use same barbell for all movements 65/45

5 Rounds

12 Hang Power Cleans

9 Push Jerks

6 Overhead Squats

WOD

Posted: July 22, 2016 by RSM in WOD


Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
++++++++++++++++++++++++++++++++++
Kick off the CrossFit Games 2016 with us on Friday, July 22, at 6:00pm. Bring some meat to throw on the grill and a dish to share. We will be watching the 2016 CrossFit Games.
++++++++++++++++++++++++
Join us on Wednesday, July 27th, at 7:00pm for the Paleo Club meeting. Bring a dish to share so we can exchange our favorite recipes. Everyone is welcome!
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Single skips,and barbell warm up. (No Measure)

2 min single legged skips(Alternate 10 skips per leg)

10 each:

Push Ups,

Sit-Ups,

Squats,

Iron Cross,

Hip Thrusts,

Scorpions,

3 x Samson stretch with forearm to Instep to lateral lunge.

5 Barbell complex

deadlift

power clean

front squat

push press
Deadlift warm up

10 x barbell

5 x 40 %

3 x 50 %

2 x 60%

Deadlift (1 x 75,80,90,95,100 % +)

green band hamstring stretch

2 min each leg.

EWOD

3 x 20 weighted hip thrust

45m/25w

WOD

Posted: July 21, 2016 by RSM in WOD

Announcements

+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
++++++++++++++++++++++++++++++++++
Kick off the CrossFit Games 2016 with us on Friday, July 22, at 6:00pm. Bring some meat to throw on the grill and a dish to share. We will be watching the 2016 CrossFit Games.
++++++++++++++++++++++++
Join us on Wednesday, July 27th, at 7:00pm for the Paleo Club meeting. Bring a dish to share so we can exchange our favorite recipes. Everyone is welcome!
=============================
We are transitioning into a new software system. Beginning next month we will be using Zen Planner instead of Wodify. Zen Planner has many of the same features as Wodify phone app, records results and PRs . We are populating all of our PRs and some benchmark workouts so results will automatically be in Zen Planner.
=========================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

FUN WITH PVC (No Measure)

400 m Run

3 Sets

SHOULDER DISLOCATES 10 reps

HOLLOW HOLD WITH PVC 10 count

HOLLOW ROCKS W/ PVC PIPE 10 reps

ARCH HOLD WITH PVC 10 count

ARCH ROCKS W/ PVC PIPE 10reps

2 x Static open and close x 3 +

5 beat swings + 5 strict pull-ups

Metcon (AMRAP – Reps)

Advanced

5 rounds for max reps

Kipping HSPU

Chest to bar pull-ups

v up + candlestick lower down

Metcon (AMRAP – Reps)

Intermediate

5 rounds for max reps

Shoulder Taps (belly towards wall) Rt/LF is 1

pull-ups

V-ups on post

Metcon (AMRAP – Reps)

Scaled

5 rounds for max reps

DB shoulder press-moderate weight

ring rows

hollow body rocks

EWOD

Crossover Symmerty -Recovery