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Happy Independence Weekend

Recovery and Rest

Closed

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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“ABBATE”

For Time: (40min cap)

1 mile Run

21 Clean & Jerks   155/105lbs   MRX 115/75

800m Run
21 Clean & Jerks   155/105   MRX 115/75
1 mile Run

**compare to 18 Jul 21; 16 Jul 17; 2 Nov 14**

U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan. He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion.

Core, Shoulder & Handstand Development

-15 Barbell Sit-up to Press
– 5 Wall Walks
-10 Handstand Shoulder Taps
-150’ Handstand Walk (accumulate)

 

 

CFHSV Running & Endurance WOD:

 

2 rounds of:

400m run

25 air squats

2 rounds of:

800m run 

25 burpees

2 rounds of:

400m run

25 air squats

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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MainSite WOD (RX+)

5 Rounds For Time: (20min cap)

20 Wallball Shots

10 Pull-ups   RX+ Wallball Pull-ups   MRX Ring Rows

*Wallball Shots =   20/14lbs to 10/9’   RX+20/14 to 11/10’   MRX 20/10 to 10/9’

RX+ same Wallball for Pull-ups

10min Isometric Challenge

2min High Plank Hold

2min Hollow Hold

2min Bar Hang
2min Dead Bug Hold

2min Low Plank Hold

 

 

 

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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Front Squats & Hang Squat Cleans Build-up   E2MOM

6 Front Squats – 6 Hang Squat Cleans

3 Front Squats – 3 Hang Squat Cleans

1 Front Squats – 1 Hang Squat Clean

5 Rounds For Time: (20min cap)
5 Barbell Push-ups   MRX Push-ups

10 Hang Squat Cleans
5 Handstand Push-Ups or 5 Shoulder to Overhead
15/12 Calorie Row/Bike or 200m Run

Barbell Weights =   155/105   MRX 115/75

Squat & Core Development

10 Barbell Kang Squats

15 Evil Wheels
20 Butterfly Ab-Mat Sit-Ups

10 Pistols (each leg)

15 V-Ups
20 Kettlebell/Dumbbell Overhead Lunges (alt legs)

 

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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Team WOD #1

8min AMRAP:

4 Kettlebell Sumo Deadlift High Pull   24/16kgs   RX+32/24   MRX 20/12

6 Kettlebell Goblet Squats
8 Russian Kettlebell Swings

*One person works and completes a full round, one person rests and then switches.

REST 2min

Team WOD #2

“Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rounds**

4 Rounds For Time: (14min cap)
Partner 1 – 250/200m Row or 0.6/0.5km Bike

Partner 2 – Kettlebell Front Rack Hold   24/16kgs x 2 Kettlebells   RX+30/24   MRX 20/12

*Rules = Partner 1 rows/bikes while Partner 2 holds KBs in front rack position, then switch positions, Has to be in front rack for row/bike to begin.  Once both have completed row/bike = 1 round

**Compare to 18 Jun 21; 8 Jan 20; 26 Jan 18**

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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MainSite WOD

12 – 9 – 6 Reps For Time: (21min cap)

Deadlifts 315/205lbs   MRX 225/145
Ring Muscle-ups   MRX Bar Muscle-ups

Core & Grip Development

15 WallBall Hug Hip Extensions
100m KB/DB Right Arm Farmers Carry

15 Russian Twists  

100m KB/DB Left Arm Farmers Carry

15 Russian Twists
15 WallBall Hug Hip Extensions

 

 

YOGA IS CANCELED TODAY.

 

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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Power Snatch & Hang Power Snatch Build-up   E2MOM

6 Power Snatch – 6 Hang Power Snatch

3 Power Snatch – 3 Hang Power Snatch

1 Power Snatch – 1 Hang Power Snatch

12min AMRAP

3 Power Snatch   135/95   RX+155/105   MRX 95/65

3 Over the Box Burpees
6 Hang Power Snatch
12 Box Jumps   24/20”   RX+30/24   MRX 20/18”

Core Development

1min High Plank Hold

1min Hollow Hold

1min Low Plank Hold

24 Scissor Kicks

24 Superman Arches

25 Flutter Kicks

 

 

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We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!

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“Reverse JACKIE”

For Time: (15min cap)
30 Pull-Ups   MRX Ring Rows

50 Thrusters   45/35lbs

1000m Row

*Compare to 28 Oct 20; 6 Oct 19; 3 Jun 18*

OR

“JACKIE”

For Time: (15min cap)

1000m Row
50 Thrusters   45/35lbs
30 Pull-ups   MRX Ring Rows

*Compare to 28 Apr 19; 25 Mar 18; 25 April 17*

OR

“Double JACKIE”

For Time: (25min cap)

2000m Row
100 Thrusters   45/35lbs
60 Pull-ups   MRX Ring Rows

Flexibility Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch

2x 30sec Chinese Splits

2x 30sec American Splits

 

 

12min Barbell Build-up   E2MOM

4 Sumo Deadlift High Pull to 4 Strict Press
4 Hang Cleans to 4 Push Press

4 Front Squats to 4 Shoulder to Overhead
2 Sumo Deadlift High Pull to 2 Strict Press
2 Hang Cleans to 2 Push Press

2 Front Squats to 2 Shoulder to Overhead

For Time: (25min cap)

800m Run/Row or 2k Bike

40 Sumo Deadlift High Pull
10 Handstand Push-Ups   RX+ Strict   MRX 2/4” Rise or 20 Shoulder to Overhead

600m Run/Row or 1.5k Bike
40 Hang Cleans
10 Handstand Push-Ups   RX+ Strict   MRX 2/4” Rise or 20 Shoulder to Overhead

400m Run/Row or 1k Bike
40 Front Squats
10 Handstand Push-Ups   RX+ Strict   MRX 2/4” Rise or 20 Shoulder to Overhead

Barbell Weights =   95/65   RX+115/75   MRX 75/55

Core & OH Development

1min Max Evil Wheels
1min Double Kettlebell Overhead Squat Hold
1min Max Hip Extensions
Max Time Handstand Hold Freestanding & Wall

 

 

CFHSV Running & Endurance WOD:

2 rounds

400m run

200m dumbbell overhead carry

1200m run

200m dumbbell front rack carry

400m run

200m dumbbell farmers carry

 

 

 

“KB Tabata Time” by DB
For Max Reps of Each Exercise:

Tabata Russian Kettlebell Swings   40/32/24/20/16/12/8

Rest 2 minute/rotate

Tabata Goblet Lunges (alt legs)

Rest 2 minute/rotate

Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 sec)

Rest 2 minute/rotate

Tabata Strict Pull-Ups   MRX Ring Rows

Rest 2 minute/rotate

Tabata Goblet Step-Ups   24/20″   MRX 20/18″

Rest 2 minute/rotate

Tabata Single Arm Kettlebell Sumo Deadlift High Pull (switch arms each 20 sec)

Rest 2 minute/rotate

Tabata Kettlebell Swings

Rest 2 minute/rotate

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min.  This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.

**Athletes can pick order of exercises**

*compare to 18 Jan 22; 7 Mar 21; 19 Jun 2020*

 

 

Deadlift & Sumo-Deadlift Build-up   E2MOM

6 Deadlifts – 6 Sumo Deadlifts

3 Deadlifts – 3 Sumo Deadlifts

1 Deadlift – 1 Sumo Deadlift

10min AMRAP:

10 Deadlifts
10 Toes to Bar or Wallball Sit-Ups   20/14lbs   MRX 20/10lbs

10 Sumo-Deadlifts
10 Box Jump Over   24/20”   RX+30/24   MRX 20/18

Barbell Weights =   225/155   RX+275/185   MRX165/115

Core Development

20 Reverse Rower Tucks
20 Banded or Barbell Good Mornings

20 Back Extensions
20 Weighted Hip Extensions

 

 

Strict Press & Overhead Squat Build-up   E2MOM

6 Strict Press – 6 Overhead Squats

3 Strict Press – 3 Overhead Squats

1 Strict Press – 1 Overhead Squat

3 Rounds For Time: (12min cap)

400m Run /Row or 1km Bike

10 Overhead Squats
10 Shoulder to Overhead

Barbell Weights =   95/65lbs   RX+115/75   MRX 75/55

Stretching & Flexibility Development

1min Standing Straddle Stretch

1min Butterfly Stretch
1min Seated Straddle Stretch

1min American Splits Hold

1min Couch Stretch

1min Pigeon/Periformis/Box Stretch

1min Chinese Splits Hold
3min on Favorite Stretches