CFV Archive

2020 Feb 29

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 200 Meter Run with Medicine Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Foam Rolling? Ain’t nobody got time for that.

What is foam rolling?

Foam rollers are long, cylindrical tubes made of dense, light foam or plastic materials. They come in many shapes, sizes and textures, all made for different applications. When foam rolling, you gently move your body weight over the roller, targeting specific muscle groups particularly the thighs, calves, glutes, lats, lower back and upper back. It is an alternative medicine therapy claimed to be useful for treating skeletal muscle immobility and pain by relaxing contracted muscles, improving lymphatic circulation and stimulating the stretch reflex in your muscles.

Foam rolling is a form of self-myofascial release used to release tight connective tissue that surrounds muscles. These tight spots are known as trigger points.

When connective tissue is too tight, it restricts mobility and blood flow and can cause muscles to become stiff and sore. By regularly foam rolling, you can gradually free up these trigger points, possibly reducing muscle and joint pain or tension.

It’s important to note that foam rolling can be painful, especially in the beginning. It’s similar to a deep tissue massage, it’s not always relaxing. But with consistency, muscles and tissues loosen, and foam rolling can start to feel good afterward.

Benefits of Foam Rolling:
-Alleviate Pain and Tension
-Increase Range of Motion
-Improve Circulation
-Prevent Injury
-Promote relaxation

Foam rolling is both a form of self-massage and a recommended warm-up technique for physical activity. It can be used before or after exercise or whenever you notice tightness or soreness that could use as a light massage.

So folks, the next time you see “Foam Roll” under the cooling down column on the whiteboard, you know exactly what to do. Reading and knowing isn’t enough.
Do it!

2020 Feb 28

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

*go on every 90sec for shoulder press, go on every 2 minutes on push press, go on every 3 minutes on push jerk