Tag: orem ut

17
Apr

Team CFUV Qualifies for Regionals Again!

Our region is made up of Utah, Nevada, Colorado, New Mexico, and Arizona.  There were 247 teams participating in the Open from our region.  Only the top 30 teams qualify for Regionals.  This is a pretty big deal!  We have sent a team to regionals 3 out of 4 years since the Open started in 2011.

A team consists of 3 men, 3 women and an alternate for each.  Our team this year will be made up by Jake, Mike, Kenny, Jessie, Shantai, and Brandy and the alternates are James and Elizabeth.    And of course let’s not forget Jeremy, our amazing coach!  Jeff was on our team last year and played a huge part in our success, unfortunately he has other obligations during the weekend of regionals so cannot be on the team.  This opened a spot for newcomer Kenny.  This will be Kenny’s first experience at regionals.  The rest of us have competed before.  and 4 of us were on the team together last year.

We didn’t get our official invitation until yesterday, but started our regional training a couple weeks ago as we were pretty  confident we had made it.  The demands at regionals are very different than your day to day training at the gym.  This requires us to do a different program to best prepare us for “game day”.  You have probably already seen us doing some long and crazy workouts.  Please know that this is specific training for regionals and will be over by June.

Regionals for us this year takes place in Salt Lake at the South Towne Expo Center May 30-June 1.  Tickets are already on sale.  I would buy them early rather than take the chance that they will sell out.  Regionals is a great place to stock up on all your CrossFit needs as they always have a lot of vendors selling gear, shoes, supplements, etc.  And it’s a weekend packed full of people laying it all on the line for the sport they love.

17
Apr

Pullups and Stones

stones

 

10RM Back Squat, same weight as Monday

10@95%

10@90%

 

10RM Push Press, same weight as Monday

10@95%

10@ 90%

 

 

Then for Time:

20 pull ups
30 stones 115/65
20 pull ups

16
Apr

Back Squats, Situps, Russian Twists

Dallindudes

 

 

15 min to find 5 Rep Max Back Squat

Then:

Bottom Tabata Overhead Squats w/ a PVC pipe

*Have to hold in an active squat during the 10 second “rest”

Rest 30 Seconds

100 Weighted Situps 45/25

200 Russian Twists (Each time plate hits a side it counts as 1 rep)

*Partition as needed

Here is a youtube video.  It’s kinda cheesy, but what the heck.

https://www.youtube.com/watch?v=jM93aZ5gHJw) 

 

AWOD:

3x Max HSPU

Rest 90 Sec between each attempt

 

16
Apr

Power Cleans, T2B, Skill

 

Karlitire

Skill:

L-sit   2mins
Free standing Handstand   1 min
weighted plank   2 mins   45/25

*Work up to target time in each

Recovery wod:

*50% effort or heart rate around 110-130

5 Rds NFT
10 PC @50%
5 TTB no swing
10 Superman into hollow
10 windshield wipers on the ground
(lying on back, 90 degrees at hip, take straight legs from side to side.)

then:

row slow 1k

15
Apr

Muscle up, DU’s, HSPU

DallinDU2

 

3 Rounds NFT, 12 min cap

3-5 MU

30-40 DU

10 HSPU

*Quality reps not speed even if you don’t finish.

 

Strength:

High Hang Snatch
5×3 @ 90% of last week weight

 

AMRAP w/ rest

2 mins, 1 min rest

4 mins, 2 min rest

6 mins, 3 min rest

10 DU
15 sit ups
20 RKBS 70/53

*Pick up where you stop after each rest.

15
Apr

Ring Rows, Push-ups, Box Jumps

wornout

 

20 Burpees

400 m run

30-25-20-15-10-5

Ring Rows

Push ups

Box Jumps

Then:

400 m run

20 burpees

 

AWOD:

Find Heaviest 5 Rep Weighted Pull up

14
Apr

Wall balls, Weighted Lunges, Burpees

Acepull

 

*Last week of tens!

10RM Back Squat, add weight from last Monday

10 @ 95% of above max

10 @ 90%

 

10RM  Push press, add weight from last Monday

10 @ 95% of above max

10 @ 90%

 

3 Rounds EACH for time:

30 Wall balls

20 Weighted Lunges 95/65

10 Burpees over box 30/24

*Rest 90 seconds

RECOVERY:

400m walk

400 light jog

400m walk

 

14
Apr

Thrusters, T2B, Power Cleans

Vicki14

 

15 min to find Heaviest 2 Power Clean + 1 Cluster

 

Tabata V-ups

then right into:

3 Rounds

10 Thrusters 95/65

10 T2B

15 Power Clean 95/65

 

AWOD:

NFT

2 Rounds

30 GHD

20 Back Ext.

 

WOW:

Abbate

Run 1 mile

21 Clean and Jerk 155/105

Run 800 meters

21 Clean and Jerk 155/105

Run 1 mile

13
Apr

Rest Day

Rest Daystanding by bar

12
Apr

Double AMRAP

 

girls and sleds

10 min AMRAP

5 pull ups

10 Pushups

15 Squats

10 min AMRAP

5 HSPU

10 Pistols

15 Burpees

Contact Us:
Call Us P. (801) 900-3480
Email Us: info@crossfituv.com
Drop by:
376 Commerce Loop, Orem, UT 84058

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