CrossFit Valencia, CA

Sunday 071021

Rest Day

Saturday 071020

Sprint Intervals

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

20 Dips

5 rounds, for time

Workout Notes:  This should be a little easier this time.  Push yourself harder than last time.

Sprint Intervals

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

20 Dips

5 rounds, for time

Workout Notes:  This should be a little easier this time.  Push yourself harder than last time.

Friday 071019

Overhead Squat (OHS) 4 sets of 8 reps

Workout Notes:  Go heavy with good form.  If you have been doing your CFWU on a daily basis, you should be able to do this with weight.  Start low, and work up to heavier poundage's.  Keep your elbows locked out, with heels on the floor at the bottom.  This is a great "core" strengthening exercise, on top of the obvious leg benefit!

Wednesday 071017

Upper Body Muscular Endurance

(10) 95# Push Press

(20) Dips

(30) Push Ups

3 rounds for time

Workout Notes:  Work through as quickly as possible, using good form.

Upper Body Muscular Endurance

(10) 95# Push Press

(20) Dips

(30) Push Ups

3 rounds for time

Workout Notes:  Work through as quickly as possible, using good form.

Tuesday 071016

Rest Day

Monday 071015

GPP - Painstorm

(5) Dead Lift

(5) Hang Power Clean

(5) Front Squat

(5) Push Press

(5) Back Squat

Maximum number of rounds in 20 minutes.

Workout Notes:  This one works so well, I have decided to try it again.  This time with 70# as it was prescribed.  What a difference five pounds makes over the long haul!

GPP - Painstorm

(5) Dead Lift

(5) Hang Power Clean

(5) Front Squat

(5) Push Press

(5) Back Squat

Maximum number of rounds in 20 minutes.

Workout Notes:  This one works so well, I have decided to try it again.  This time with 70# as it was prescribed.  What a difference five pounds makes over the long haul!

Sunday 071014

Rest Day

Saturday 071013

Upper Body "Push Pull" Max Strength

Slow Pull Ups: 8, 6, 4, 4, 2

Slow Dips: 8, 6, 4, 4, 2

Workout Notes:  In Bakersfield we did these as weighted pull ups and weighted dips.  If you can do all 15 reps of pull ups and dips for three circuits in your CFWU, than you should find a way to do the above set/rep scheme, weighted down.  We simply run a chain under our weight belts and through the desired weight plate(s) and clip it together with a carabener.  The extra weight hangs between our legs as we complete the exercises.

If the above reps are challenging for you; do slow negative reps.  For example, pull up quickly and let yourself down VERY slow, when you can no longer pull yourself up, jump to the top of the movement and continue down VERY slow.  This will quickly improve your strength on dips and pull ups.

Upper Body "Push Pull" Max Strength

Slow Pull Ups: 8, 6, 4, 4, 2

Slow Dips: 8, 6, 4, 4, 2

Workout Notes:  In Bakersfield we did these as weighted pull ups and weighted dips.  If you can do all 15 reps of pull ups and dips for three circuits in your CFWU, than you should find a way to do the above set/rep scheme, weighted down.  We simply run a chain under our weight belts and through the desired weight plate(s) and clip it together with a carabener.  The extra weight hangs between our legs as we complete the exercises.

If the above reps are challenging for you; do slow negative reps.  For example, pull up quickly and let yourself down VERY slow, when you can no longer pull yourself up, jump to the top of the movement and continue down VERY slow.  This will quickly improve your strength on dips and pull ups.

friday 071012

Lower Body Endurance

(20) Walking Lunges with 45# Barbell

(20) Squats

(20) Walking Lunges withe 45# Barbell

(20) Good Mornings

(20) Walking Lunges with 45# Barbell

(20) Box Jumps

3 rounds for time

Workout Notes:  Go long and deep on the walking lunges for a great glute/ham workout.  Too often other training systems will work just the front of the thighs... not with this circuit!  Remember to keep the normal concavity in your lower (lumbar) spine as you bend at the waist on Good Mornings.  You should feel a good ham stretch without going all the way to your toes.

Lower Body Endurance

(20) Walking Lunges with 45# Barbell

(20) Squats

(20) Walking Lunges withe 45# Barbell

(20) Good Mornings

(20) Walking Lunges with 45# Barbell

(20) Box Jumps

3 rounds for time

Workout Notes:  Go long and deep on the walking lunges for a great glute/ham workout.  Too often other training systems will work just the front of the thighs... not with this circuit!  Remember to keep the normal concavity in your lower (lumbar) spine as you bend at the waist on Good Mornings.  You should feel a good ham stretch without going all the way to your toes.

Thursday 071011

Rest Day