18 December 2014

Thursday
WOD

The Big Clean Complex
Complete 6 sets of the following Complex:
High hang squat clean + Hang squat clean + Squat clean + Push press
High hang squat clean + Hang squat clean + Squat clean + Push jerk
High hang squat clean + Hang squat clean + Squat clean + Split jerk

*Use 65% of clean and jerk 1RM
*One set consists of all 12 reps. Try not to drop the bar during the
entire set; if you must drop after the Overhead movements, it’s allowed
– just be quick to get back on the bar.  Rest as needed between sets
and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Strength

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Check out our New Boot Camp, coming in January!

Screen shot 2014-12-10 at 4.43.45 PM

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NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!
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17 December 2014

Wednesday
WOD
“Jenny”
Complete as many rounds as possible in 20 minutes of:
20 Overhead squats (M: 45 lbs, W: 33 lbs)
20 Back squats (M: 45 lbs, W: 33 lbs)
400 Meter run

Posted on CF Main Site on 28 November, 2014

CF LITE
Complete the following for time:
80 Foot front rack walking lunge (M: 135 lbs, W: 95 lbs)
50 Toes-to-bar
25 Push-ups
25 Toes-to-bar
50 Push-ups
80 Foot front rack walking lunge (M: 135 lbs, W: 95 lbs)

Posted on CrossFit Mayham on 13 November, 2014

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Free Community Workout
This Saturday, December 20th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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16 December 2014

Tuesday
WOD
Complete the following for time:
200 Meter run
100 Double unders
400 Meter run
75 Double unders
600 Meter run
50 Double unders

Strength

Back squat
3-3-3-AMRAP
** If 5 or more reps were completed during the Amrap last week add 5lbs for
all 4 sets, if not stay with 80% of 1rm**
*3 Second pause on the 3rd rep of first 3 sets
Then,
3 sets:
RDL 8-10 reps
Rest 1 minute
Bulgarian split squats 8 reps each leg
Rest 1 minute
Then:
5x
:30 Sec wall sit
:30 Sec rest
:30 Sec wt’d flutter kick
:30 Sec rest
:30 Sec side plank L
:30 Sec side plank R
:30 Sec rest

IMG_6209

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CFIV BOOT CAMP
Join CFIV’s NEW Boot Camp and get fit in 2015! This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

Sign up in December and receive 25% off your first month!
Discount can not be combined with any other discounts or offers.

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15 December 2014

Monday
WOD
“12 Days of CrossFit”
Complete the following for time:
1 Deadlift (M: 115 lbs, W: 80 lbs)
2 Front Squats (M: 115 lbs, W: 80 lbs)
3 Push Press (M: 115 lbs, W: 80 lbs)
4 Hang power clean (M: 115 lbs, W: 80 lbs)
5 Hand-release push-ups
6 Pull-ups
7 Mountain climbers L/R=1
8 Kettlebell swings (M: 24 kgs, W: 16 kgs)
9 Sit-ups
10 Double unders
11 Wall Balls (M: 20 lbs, W: 14 lbs)
12 Power Snatches (M: 115 lbs, W: 80 lbs)
*Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Power Snatches.
Time Cap: 25 minutes

CF LITE
Complete as many rounds as possible in 15 minutes of:
250 Meter row
10 Box jumps (M: 30″, W: 24″)
12 Chest-to-bar pull-ups

IMG_5947_______________
Free Community Workout
This Saturday, December 20th, at 8:00 am 
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!
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13 December 2014

Saturday
OPEN GYM

8:00 am – 11:00 am

Please arrive by 10:30 am
(Open to Current Athletes Only)

CF PRE-SCHOOL
8:30 am  - 9:00 am

CF KIDS
9:00 am – 9:45 am

IMG_5859

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CROSSFIT IMPERIAL VALLEY HOLIDAY PARTY
Please join us on TONIGHT for our annual Holiday Party.

Where: CFIV Gym
Date: TONIGHT
Time: 7:00pm for Tacos, dancing until 1am!
Please Bring: Your dessert, appetizer or drink of choice.

 The last four years have been very fun and successful turnouts. It’s great to watch friendships grow and new friendships start between our CFIV athletes. We hope to see you all here tonight, for the party!
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12 December 2014

Friday
WOD

Complete 4 rounds for time of:
100 Feet dumbbell walking lunge (M: 35 lbs, W: 25 lbs)
30 Box jumps (M: 24″, W: 18″)
20 Weighted pull-ups (M: 35 lbs, W: 25 lbs)

Posted on CrossFit Main Site on 15 November, 2014

IMG_5806

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CFIV BOOT CAMP
Join CFIV’s NEW Boot Camp and get fit in 2015! This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

Sign up in December and receive 25% off your first month!
Discount can not be combined with any other discounts or offers.

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CROSSFIT IMPERIAL VALLEY HOLIDAY PARTY
Please join us on TOMORROW for our 5th annual Holiday Party.

Where: CFIV Gym
Date: TOMORROW, December 13th
Time: 7:00pm for Tacos, dancing until 1am!
Please Bring: Your dessert, appetizer or drink of choice.
RSVP: Please RSVP at the front desk so we know how much food to order.

 The last four years have been very fun and successful turnouts. It’s great to watch friendships grow and new friendships start between our CFIV athletes. We hope to see you all here TOMORROW NIGHT for the party!

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11 December 2014

Thursday
WOD
Clean Drill – Not for Time (M: 75 lbs, W: 55 lbs)
3 x 1 Power clean + 3 front squats
3 x 1 Power clean + 2 front squats
3 x 1 Power clean + 1 Front squat
3 x Full cleans
(catching the clean as low as you comfortably can–preferably in a full squat)

Rest. Then,

Complete as many rounds as possible in 10 minutes of:
10 Squat cleans (M: 95 lbs, W: 65 lbs)
10 Dips

Strength

Bench press
5-5-5-AMRAP
** If all 5 rep sets were completed without assistance last week then add weight for all 4 sets**
Rest 2 minutes
Pull ups 6-8 reps (if you can do 8 reps strict add weight for this portion)
Rest 1 minute
Then,
3x
DB bench press (heavy) 6-8reps
Rest 1-2 minutes
Bent over row (heavy) 8-12 reps
Rest 1-2 minutes
Then,
3 Super sets of:
Skull Crushers 12-15 reps
Max seated bench dips
Rest 2 minutes
IMG_5755_______________
CROSSFIT IMPERIAL VALLEY HOLIDAY PARTY
Please join us THIS Saturday, December 13th for our annual Holiday Party.

Where: CFIV Gym
Date: THIS Saturday, December 13th
Time: 7:00pm for Tacos, dancing until 1am!
Please Bring: Your dessert, appetizer or drink of choice.
RSVP: Please RSVP at the front desk so we know how much food to order.

The last four years have been very fun and successful turnouts. It’s great to watch friendships grow and new friendships start between our CFIV athletes. We hope to see you all here on Saturday, Dec 13th, for the party!
_______________
NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!
_______________

 

10 December 2014

Wednesday
WOD

Complete the following for time:
75 Kettlebell swings (M: 24 kgs, W: 16 kgs)
1 Mile run
75 Kettlebell swings (M: 24 kgs, W: 16 kgs)

Posted on CF Main Site on 1 December, 2014

CF LITE
Complete 5 rounds for time of:
40 Double Unders
30 Alturnating dumbbell snatches (M: 45 lbs, W: 35 lbs)
20 GHD sit-ups

IMG_5593_______________
Knee Brace or a Knee Sleeve?
Knee braces are designed and used to protect a previous injury from further endangerment. Knee sleeves are designed to protect the knee from future injury or risk of damage. 

 Knee sleeves increase blood flow and reduces pain with the pressure and support it puts around your joints. 
 
“The protective cushioning of the knee brace is meant to protect the anterior knee and patella, while the knee sleeve does not provide the same ligament support. Therefore, if you have an unstable knee and are using a knee sleeve to fix or stabilize the knee, it will not be enough. Visit your doctor or orthopedic surgeon and look into the matter further. In fact, there is a great chance the swelling caused by the sleeve might be aggravating to an unstable knee due to its restriction of lymphatic and venous return below the knee.”
 
The Key:
If your knees are bugging you try to figure out why. Is it your form, previous injuries, other stressors? Then after you have eliminated other possibilities and link it directly to being under heavy loads and high stress on your knees then it might be a good time to invest in some knee sleeves. 
 

http://www.crossfitinvictus.com/blog/the-benefits-of-knee-sleeves/
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09 December 2014

Tuesday
WOD
Complete 8 inverse Tabata rounds of the following exercises for max reps:
Inverse Tabata shoulder press (M: 155 lbs, W: 105 lbs)
Inverse Tabata front squat (M: 245 lbs, W: 170 lbs)
Inverse Tabata deadlift (M: 365 lbs, W: 255 lbs)

The Inverse Tabata interval is 10 seconds of work followed by 20
seconds of rest for 8 intervals. Rest 2 minutes between exercises.

Posted on CF Main Site Site on 11 November, 2014

Strength

Back Squat
5-5-5-AMRAP
** If 5 or more reps were completed during the Amrap last week add 5lbs
for all 4 sets, if not stay with 80% of 1rm**
4 Super sets of:
RDL 8-12 reps
Weighted good mornings (empty BB ) 12-15 reps
*Rest 2 minutes
Then,
10 Rounds
:30 Sec work
:30 Sec rest
Back rack reverse lunges
(establish weight before intervals)

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Party Lights!
While you are out shopping this week, if you see a pack of WHITE bulb Christmas lights and would like to donate them to the gym for our Christmas party, please pick ‘em up for us! Please drop them off before December 12th. All your generosity is greatly appreciated!

Thank You!

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