Wednesday 150304

Skill/Strength
Deadlift, 10-10-10-10-10 reps

WOD
3 rounds for as many reps as possible against a 2 minute running clock of:
Row 250 meters
AMRAP of deadlift, 185/135-lb.
Rest 2 minutes between rounds.

Note:  Record reps to log.

boyscout run 2014 006

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Tuesday 150303

WOD
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Rest as needed then core work:
50 GHD sit-ups
25 meter handstand walk (scale to 50 shoulder taps)

Note:  A classic Bench Mark WOD.  Core work is option and encouraged.  Record time to comments.

Happy Birthday, Coach Missy!!!  

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Monday 150302

WOD
5 rounds for time of:
12 hang power cleans, 115/75-lb.
9 thrusters, 115/75-lb.
6 Power snatch, 115/75-lb.

Rest as needed then core work:
3 rounds of:
60 sec. side plank left
60 sec. side plank right
10 weighted back extensions with a 2 second pause at full extension, 25/15-lb.
rest 60 sec. repeat

Note:  The core work is optional and performed after the 5 round MetCon.  Recommended if time permits and weighted back extensions will be scaled to athletes ability.  Record time to log.

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150227

CrossFit Open WOD 15.1
9-minute AMRAP:
15 toes-to-bar
10 deadlift, 115/75-lb.
5 snatch, 115/75-lb.
Workout 15.1a
1-rep-max clean and jerk

6-minute time cap

Note:  Record reps and load to log.

Posted in WOD

Thursday 150226

Wendler Strength series Deload week
Front squat
Shoulder press

WOD
As many rounds/reps as possible in 8 minutes of:
18 Toes-to-bar
14 Alt. Dumbbell snatch

Note:  Deload week.  This is the most challenging week for most.  Why?  You can’t go heavy!  Next week we will start our next four-week cycle, and add 5-lb. to the shoulder press and 10-lb. to the front squat, then recalculate training weights using the new numbers. Record  reps to log.

Image result for crossfit open 2015

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Saturday 150221

The box will be closed this Today 2/21. CFYV has 20 amazing athletes competing at the KO KLASH in Riverside!!! Everyone is invited to come down to support & have a great time. #CFYVRollDeep!

WOD

Shawn
For time:
Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Note:  Post time and number of intervals to complete the 5 miles to comments.

The box will be closed this Today 2/21. CFYV has 20 amazing athletes competing at the KO KLASH in Riverside!!! Everyone is invited to come down to support & have a great time. #CFYVRollDeep!

Hogan_photo_th.jpg

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Posted in WOD

Friday 150220

Skill Strength
Bench press

WOD
Lynne
5 rounds for max reps of:
Body weight bench press
Pull-ups

Note:  If you cannot bench press your body weight, scale the weight down to something you can manage 3-5 reps of in the first round.  Move quickly from the bench press to the pull-ups, and rest enough between rounds to allow for max reps.  Record reps to log.

WOD Demo with Austin Malleolo, Dave Lipson and James Hobart by Again Faster Equipment – video [wmv] [mov]

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Thursday 150219

Wendler strength series
Front squat
Shoulder press

WOD
2 rounds for max reps of:
As many reps in 2 minutes of:
Run 200 meters, then
Kettlebell swings, 1.5/1pood
Rest 1 minute
As many reps in 2 minutes of:
Run 200 meters, then
Burpees
Rest 1 minute, then repeat

Note:  Week 3 of the Wendler series, mentally prepare yourself for the 1 or more rep set.  For the METCON, against a 2 minute running clock, athlete will run 200 meters and with the remaining time complete as many reps as possible of Kettlebell swing and Burpee.  Record load and reps to log.

Photo: CFYV's On-ramp classes are designed for the beginner CrossFitter, led by a CFYV CrossFit Certified Trainer. During these classes, you will learn: CrossFit's 9 fundamental movements, as well as how to perform them safely, effectively and efficiently. You'll also learn how we define health and combine it with CrossFit to achieve your fitness goals. The perks! On-ramp helps us to get to know each other, it lets you get comfortable in the class environment and develop new friendships with the whole CrossFit Yucca Valley community! </p><br /><br />
<p>Here's the breakdown:<br /><br /><br />
Attend 3 on-ramp classes a week for two weeks. We have multiple class times to choose from and you will have access to our reservation system to book the classes you want to attend.  Each on-ramp class consists of a short discussion/warm up, a skill-teaching session, a workout of the day, a cool down, and a recap.  The Cost is $150 and you will get two weeks of six on-ramp classes plus two weeks unlimited classes.  Reserve your spot today by emailing us at crossfityuccavallley@gmail.com , call us 760-820-9591, or stop by to talk in person.

Posted in WOD

Tuesday 150217

WOD
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20/15-lb.
40 push-ups

Note:  Rest precisely 3 minutes between each round.  Record times to log.  This is going to be a good one!

Photo: Congratulations to Dayna & Jerry for achieving the 1 Year CFYV Athlete status!!!  The energy, positive attitude, and dedication you bring is what makes our box fun!

These two made the 1 Year mark at CFYV!!!  Jerry and Dayna know how to encourage others and they definitely believe in themselves!!  Time flies when you’re having fun!

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