Memorial Day Schedule

There will be a "CSV MEMORIAL DAY" wod at 9AM Monday.  

The box will be closed the rest of the day.

Today's WOD menu: Please be sure you are signed-in before attending class:

Entrée: "Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Log results to your CSV BEYOND THE WHITEBOARD account.

Stubby Strong!

-Dana's 285 X 3 Hang Power Clean. 

Dana is doing well these days.  He lost 60 lbs since he started with us and is hitting full squat range @ #500+ after moving past prior knee issues.  His gymnastics skills are amazing for a big guy.  I dare say- he is in his best shape in his life!

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Today's WOD menu: Please be sure you are signed-in before attending class:

Entrée: "2012 Regional Workout #4"

For Time: 

• 50 Back Squats 
• 40 Pull-ups 
• 30 Shoulder-to-Overheads 
• 50 Front Squats 
• 40 Pull-ups 
• 30 Shoulder-to-Overheads 
• 50 Overhead Squats 
• 40 Pull-ups 
• 30 Shoulder-to-Overheads

Post total time.

Dessert: Handstand walk for 30 yards

Log results to your CSV BEYOND THE WHITEBOARD account.

Hula Skip & Run for fitness and fun

Running 800 meters while hula hooping is not as easy as Monita makes it seem.  Chai just cannot be outdone adding more fun to the simple run!

***Get ready for more 5-3-1*** Make sure you know your max loads for these added lifts:

• HANG POWER CLEAN
• SHOULDER PRESS
• FRONT SQUAT

The first cycle (5-5-5) will start Monday.

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Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif:  20 minutes to find max FRONT SQUAT

Entrée: "Luminox"

As many rounds as possible in 12 mins of: 

• 5 Wall Climbs 
• 10 Toes-to-Bars 
• 15 Burpee Box Jumps

Post total rounds.

Log results to your CSV BEYOND THE WHITEBOARD account.

REST, RECOVER, and LEARN

And now for another part of the large equation of health and fitness: nutrition. Everyone loves throwing weights around and one-upping their counterparts in one of the various character/team-building WODs, but what about the fuel required to do so? Crossfit demands proper and efficient movement at high intensity and sometimes high volume and though sound programming will yield progress in these domains, it is largely nutrition that allows for the consistency of such progress.

So what and how should you eat? The state of the fitness industry has left clients misinformed. Getting to talk to many of the members at CSV I realize the spread of knowledge regarding food in conjunction with performance and/or aesthetics. My recommendation is to self-educate and let go of rigid notions. Don’t leave your health in the hands of magazines and television shows.  Take the time to regularly learn something new about nutrition and expand your knowledge base.

Below are some articles to get you started!

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The Dirt on Clean Eating

Hunger Hormones

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Today is a scheduled rest day. For many of us, it is MUCH NEEDED!  If inclined, come in today and fortify your strengths and work on what needs extra attention or just mobilize and stretch.  If you missed a day this week or last week, we recommend making up one of the fun WODs to compare and contrast results.

• CSV will host a 9AM HERO WOD on Memorial Day this coming Monday, May 28.  We will be closed the rest of the day.

• REMINDER: THURSDAYS The CSV Box closes at 7:30PM

• Make sure you get your shirt or hoodie online store!

• Check out our up to date Google Calendar class schedule: http://www.crossfitsv.com/schedule/

• The NOVICE CLASSES are NOW HELD THROUGHT THE DAY TODAY (THURSDAYS). This will give new CrossFitters a strong foundation to build on.  If you are a new member in our community and just starting your CrossFit journey.

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"Many things--such as loving and going to sleep--are done worst when we try the hardest to do them." — C.S. Lewis

"You don't have a soul. You are a soul. You have a body." 
— C.S. Lewis

WODMOBS!

CSV is in.  Kill! Kill! Kill those WODs!  Like the "Avengers"- WE ARE PUTTING A TEAM TOGETHER!  Also, we are hosting a few of the events.

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What is WODMOBS?
Are you a Crossfitter looking to compete in a friendly, fun, and supportive environment?  Whether you are a seasoned, elite athlete, or new to the sport, WODMOBS is for you.  With 5 different divisions to choose from, WODMOBS has made competition accessible for all ability levels.  

WODMOBS is a 10 week league.  The first 6 weeks are a round robin competition, where you will compete at 6 different host gyms in the area; and a 4 week Do or Die elimination tournament, to find the WODMOBS champions!

How does it work?
Every Thursday for the first 6 weeks of competition, each competitor/team will meet to complete their workout at a different one of the host gyms, and will face off with 9 other competitors (5 other teams). Scores will be entered and competitors will be ranked weekly. After 6 weeks, each athlete/team will have competed head-to-head with everyone in the league.

The final four weeks will consist of an elimination tournament between the top 48 individuals from each division and the top 24 teams from the teams division. Each week, there will be more eliminations, and more intense competition. The final WODMOBS championship will take place between the top 8 individuals and the top 4 teams!

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