Wednesday 160210

WOD
For time:
50 Calorie Row
40 Deads, 155/105 lb.
30 Box Jumps, 24/20 inch
20 Front Squats, 155/105 lb.

033

CFYV Brief
Schedule change today – No 5 am class due to SCE scheduled power outage.  7 am class may very well be in the dark also.

Posted in WOD

Tuesday 160209

Skill/Strength
Clean and jerk – work up to a max for the day

WOD
“CrossFit Open 13.4”
As many rounds as possible in 7 minutes of:

3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar

Note:  Rx – 135 / 95 lb.  Continue to add 3 repetitions per round until the 7 Minute Cap.  Record total reps to log.

CrossFit Unloaded
Partners complete 3 rounds of:
50 cal row
75 partner med-ball tosses
400 meter run
*Only one partner rows at a time.  Both partners complete the run together.

“More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.” – HQ

CFYV Brief
A Better You Challenge update – 29 days completed and 1 Day left!  Time flies when you’re having fun.  We are unbelievably amazed and excited by the progress and hard work of each and every athlete.  Continuing on after the challenge is what’s coming up next.  What’s the best way to attack the “after challenge” mindset.  We say, keep it going!  Not in a sense of striving for points and perfection, but in the sense that you have already exchanged bad habits for better ones. What we do highly recommend, is giving yourself a break from being “perfect.” So if that means you want to have a little cream in your coffee on Wednesday morning, go for it! The wrong approach to the end of this challenge is the reward of a large feast of all the things you have been avoiding this month. Instead of overindulging, learn how to have a little and leave some for later. Stay away from the “all or nothing” mentality and give yourself permission to enjoy a dinner out with friends, or a glass of wine. There is no cheating when it comes to food.  Food is just that “food”.  There are foods that give us more nutrients, and foods that give us more pleasure.  Learn to find the balance of both and no what things you can have in abundance and what things should be left for special occasions.  Also remember, this isn’t just about winning a challenge, it is about making changes that will stick with you for the rest of your life. Keep up the good work guys!

CFYV Committed Club Coming!
Consistent effort creates massive impacts on reaching your goals.  Membership into the Committed Club takes 15+ days of reserved and checked-in attendance throughout the month.  Each month, athletes obtain bragging rights, so stay committed to your health, your workouts and be a part of the crew!  More info to follow.

Posted in WOD

Monday 160208

Strength
Front squat, 3-3-3-3-3 reps

WOD
5 rounds not for time of:
25 sit-ups
25 hip-back extensions
10 strict pull-ups

Note:  Take your time and perform each rep of the hip-back extension slowly and methodically.  Record front squat loads to log.

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CFYV Brief
Tonight 7pm! Commando Krav Maga
Prepare yourself and protect your family from the unexpected with self defense techniques that can be utilized effectively under pressure! FREE trial class contact crossfityuccavalley@gmail.com

Posted in WOD

Saturday 160206

034
Partner WOD
Buy-in = 800m run (both partners at the same time)
30-20-10 reps of: 
Row (calories)
Wall balls, 30/20 lb.
Rest 1 minute
30-20-10 reps of:

Pull-ups
Thrusters, 95/65 lb.
Rest 1 minute
30-20-10 reps of:

Deficit HSPU’s, 8/4 inch
Burpee box jumps
Buy-out = 800m run (both partners at the same time)

Note:  Only one person working at a time. Reps split evenly between partners.

Crossfit Unloaded
5:00 – Burpee Box Jump Overs
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Dumbbell thrusters
Rest 3:00
2:00 – Wallball Shots
Rest 2:00
1:00 – Max Unbroken Pull-Ups/Ring Rows

092

Posted in WOD

Friday 160205

WOD
Complete as many rounds as possible in 20 minutes of:
15 sit-ups
115-lb. overhead squats, 9 reps

1 legless rope climb, 15-foot rope, beginning from seated

Note:  Each rope climb should begin seated on the floor. Post rounds and reps to log.
Cool Down: Banded shoulder stretch across and behind body, 2 hand in band OH stretch, and couch stretch.

CrossFit Unloaded
EMOM for 15 min perform:
3 burpees
7 ring rows
Plank for the remainder of the minute

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Thursday 160204

Skill/Strength
Hang clean, work up to a 3 rep max for the day

WOD
For Time:
150-125-100-75-50
Double-unders
30-25-20-15-10
Hang Cleans (135/95)

Note:  Record time to log.

Cool Down: Cobra stretch, roll out shins, calves, quads and lats.

CrossFit unloaded
4 rounds of:
25 lunges
25 air squats
25 sit-ups
400 meter run

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Wednesday 160203

WOD
Tabata push-ups
Bottom-to-bottom Tabata squats
Run or row 2 miles

Note:  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.  Record total number of push-ups, total number of squats completed and time to complete the run to comments.

Cool down:  Roll out calves, quads and hamis,  2 hand in band oh stretch

064

CFYV Brief
Tonight 7pm! Commando Krav Maga
Prepare yourself and protect your family from the unexpected with self defense techniques that can be utilized effectively under pressure! FREE trial class contact crossfityuccavalley@gmail.com

Posted in WOD

Tuesday 160202

052

Marissa

Skill / Strength
Weighted Pull-ups, 3 reps x 5 sets

WOD
21-15-9 reps of:
Dumbbell thrusters
L pull-ups

Note:  Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.  Record time, dumbbell load and type of pull-ups performed to log.

CrossFit Unloaded
15-12-9-6-3-6-9-12-15 reps of:
Box jumps
Kettlebell swings
*Run or row 200 meters between each set.

063

Tom

CFYV Brief
A Better You Challenge update – 22 days completed.  Time flies when you’re having fun.  And as hard as things might be they are often over before you know it. Stay strong in the final days of the challenge.  Also remember, this isn’t just about winning a challenge, it is about making changes that will stick with you for the rest of your life. Keep up the good work guys!

Posted in WOD

Monday 160201

007

Strength
Deadlift, work to a 1RM max for the day

WOD
CrossFit Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275185-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

Note:  This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. – HQ

Every rep counts in this workout. Credit will be given for partially completed rounds. Record your result by the total number of reps completed to log.

Kastle working the shoulders!

Kastle working the shoulders!

Posted in WOD

Saturday 160130

WOD
As many rounds as possible in 20 minutes of:
2 Dumbbell Clean and Jerks, 55/35 lb., 3 Rope Climbs, 200 meter run
4 Dumbbell Clean and Jerks, 55/35 lb., 3 Rope Climbs, 200 meter run
6 Dumbbell Clean and Jerks, 55/35 lb., 3 Rope Climbs, 200 meter run
8 Dumbbell Clean and Jerks, 55/35 lb., 3 Rope Climbs, 200 meter run
10 Dumbbell Clean and Jerks, 55/35 lb., 3 Rope Climbs, 200 meter run

Note:  Continue to add (2) repetitions each round to the Dumbbell Clean and Jerks.  Record rounds to log.

CrossFit Unloaded
Partners complete as many rounds as possible in 20 minutes:
5 Dumbbell thrusters
10 Push-ups
10 Ring Rows
*Partner A rows 500 meters and partner B completes AMAP of the triplet.  Partners switch after 500 meters complete.

“More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.” – HQ

CFYV Brief
The open season is upon us, and this is truly a world wide community event!  We encourage all CFYV athletes to participate!  Why?…  Because it’s fun, exciting, maybe you’ll be pushed to learn a new skill, improve a skill you already have,  go into a darker place than you’ve ever been before, and because you can! 

New Class coming to CFYV members and non-members – Commando Krav Maga
Prepare yourself and protect your family from the unexpected with self defense techniques that can be utilized effectively under pressure!
Commando Krav Maga is not a traditional or sports based mixed martial art (MMA). CKM is designed primarily for self defense street survival where there are no competition rules and regulations.
Developed for the most brutal and vicious street confrontations encountered by civilians, law enforcement or military forces with no-nonsense, efficient, straight froward practical moves.
As you progress in Commando Krav Maga, the level of intensity becomes increasingly demanding both physically and mentally. Through advanced training, you will gain the skill and self-confidence to effectively survive any confrontation.

Start Date: Febuary 1st, 2016
Time: 7 PM
Location: CrossFit Yucca Valley
Hosted By: Coach Skip Chase, Commando Krav Maga certified
Open to: Females and males
Registration and questions: www.crossfityuccavalley@gmail.com
*Limited participation, so register now.
*Additional info to follow

Posted in WOD

Friday 160129

WOD
Filthy Fifty
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1/.75 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Note:  Record time to log.

CrossFit Unloaded
25 and Alive
25 Box jump
25 Jumping pull-ups / Ring rows
25 Kettlebell swings
Walking Lunge, 25 steps
25 Knees to elbows
25 Dumbbell Push press
25 Back extensions
25 Wall ball shots
25 Burpees
25 Jump ropes

CFYV Brief
New Class coming to CFYV members and non-members – Commando Krav Maga
Prepare yourself and protect your family from the unexpected with self defense techniques that can be utilized effectively under pressure!
Commando Krav Maga is not a traditional or sports based mixed martial art (MMA). CKM is designed primarily for self defense street survival where there are no competition rules and regulations.
Developed for the most brutal and vicious street confrontations encountered by civilians, law enforcement or military forces with no-nonsense, efficient, straight froward practical moves.
As you progress in Commando Krav Maga, the level of intensity becomes increasingly demanding both physically and mentally. Through advanced training, you will gain the skill and self-confidence to effectively survive any confrontation.

Start Date: Febuary 1st, 2016
Time: 7 PM
Location: CrossFit Yucca Valley
Hosted By: Coach Skip Chase, Commando Krav Maga certified
Open to: Females and males
Registration and questions: www.crossfityuccavalley@gmail.com
*Limited participation, so register now.
*Additional info to follow

Posted in WOD

Thursday 160128

Strength
Bench press
1-10-1-20-1-30 reps

WOD
For time
21 – 18 – 15 – 12 – 9 reps of:
Toes to Bar
Wallball shots, 20/14 lb. ball
50 double-unders after each round

Note:  Record time to log.

Boot camp
EMOM for 18 minutes
Min #1: max effort burpees
Min #2: max effort sit-ups
Min #3: 30 sec plank hold

Shane

Melissa finishing her 100 mile bike ride with style, awesome job Melissa!!!

CFYV Brief
New Class coming to CFYV members and non-members – Commando Krav Maga
Prepare yourself and protect your family from the unexpected with self defense techniques that can be utilized effectively under pressure!
Commando Krav Maga is not a traditional or sports based mixed martial art (MMA). CKM is designed primarily for self defense street survival where there are no competition rules and regulations.
Developed for the most brutal and vicious street confrontations encountered by civilians, law enforcement or military forces with no-nonsense, efficient, straight froward practical moves.
As you progress in Commando Krav Maga, the level of intensity becomes increasingly demanding both physically and mentally. Through advanced training, you will gain the skill and self-confidence to effectively survive any confrontation.
Stay tuned for more information to follow.

Posted in WOD

Wednesday 160127

WOD
Mary B.
As many rounds as possible in 20 minutes of:
1 deadlift, 305/205 lb.
24 burpees
16 kettlebell swings, 2/1.5 pood

Note:  Record rounds and reps to log.

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Mary Barrera lost her battle with lung cancer on January 24, 2016.  She was a loving wife, mother, grandmother, and sister.  She lived long and beautiful life. She is deeply loved and will be missed. Today, we battle on in her memory. Rest in peace, Grandma Mary.

 

 

 

 

Posted in WOD

Tuesday 160126

Strength
Back squat,  3 reps x 10 sets at 75% of 1RM

WOD
3 rounds for time of:
Row or run 500 meters
25 sit-ups
25 good mornings – 45/35 lb. barbell

Note:  Record time to log.

Boot camp
5 rounds of:
400 meter run or row
10 kettlebell sumo deadlift high-pulls
20 kettlebell lunges
25 russian kettlebell swings

022

CFYV Brief
A Better You Challenge update – two weeks completed and two more to go.  Time fly’s when your having fun.  And as hard as things might be they are often over before you know it. Stay strong in the final weeks of the challenge.  Also remember, this isn’t just about winning a challenge, it is about making changes that will stick with you for the rest of your life. Keep up the good work guys!

It’s really important to me that current and future competitors realize what CrossFit is all about. It’s not about fame or money. Neither comes quick, if at all. Stay humble, work hard, and enjoy the experience. Having a social media following doesn’t give you the right to act better than everyone else. Use your microphone to inspire others and share your message, not elevate your ego. – Jason Khalipa

Posted in WOD