Thursday, November 9th

A1) KB Reverse Lunges 4×12 (6 p/leg)
A2) SL RDL 4×12 (6 p/leg)

B1) Ring Dips 4×8-12
B2) Chin-ups 4×8-12

C) For TIme:
-50 KB Swings (70/53)
-40 Goblet Squats (70/53)
-30 KB Snatches (70/53) alternating

Wednesday, November 8th

A) Back Squat
3×3 @90%
2×3 95-100% of 1RM

B) 16 Min EMOM
1-30 Sec on Rower or Bike @ 80-90% effort
2- 30 Sec Wall Ball Shots (20/14)
3- 30 Sec Max Kipping Pull-ups
4- 30 Sec Max DU/ SUs

Tuesday, November 7th

A) Strict Press 3×5 @ 75-80% of 1RM
B) Push Press 3×5 @ 80-85% of 5RM

C) 7 Min AMRAP
Ascending Reps
-3 Thrusters(95/65)
-3 Box Jumps(24/20)
-6 Thruster(95/65)
-6 Box Jumps

D) 3 Rounds for Quality:
-30-40 Sec Hollow Hold
-15 Push-ups
-30-40 Sec Handstand Hold

Monday, November 6th

A) Squat Snatch

B) 15 Min AMRAP
-2 Min Bike/Row/Run
-10 Power Snatches (95/65)
-10 T2B/K2C

Saturday, November 4th

A) EMOM 10
Odd – 3 Power Snatches
Even – 5-8 Chin-ups

B) Deck of Cards
Hearts) Row 250m
Diamonds) Burpees
Clubs) Toe to Bar/Knee to Chest/Sit-ups
Spades) KB Swings

1st Joker – 50 Push-ups
2nd Joker – 50 OH Walking Lunges or Walking Lunges
In Groups of 2 or 3

What the Heck is Heart Rate Variability??


There are so many things that you could track in the health and wellness industry. What’s the new superfood? What’s the best way to get abs fast? The best diets, and exercises to stay young, lean and fit. But how do you know when something is actually worth reading about? To be honest, I don’t know the answer to that. It definitely has a lot to do with what you’re interested in. For example, do you like to know about nutrition? Then you should read about the latest superfood and make up your own mind. All that being said, I’m sure all of us are interested in keeping ourselves in shape, otherwise you wouldn’t enjoy working out at 5VCF. While many of you may not be super interested in tracking anything to do with your workouts, there are certain things you can do to maximize your results in the gym, that don’t require food or workout logs. This post is going to highlight one thing in particular, clue the title of this post gave it away 🙂

I’m talking about heart rate variability (HRV). This is a test that is done to see how variable or changeable your heart rate and rhythm is. Why is this important? Well, the research shows that the more variable your heart is, the more adaptable you are to stress. When we are adaptable to stress we are less likely to break down and get sick or hurt ourselves doing something inane. Athletes are using this technology as a way to monitor whether they are over training. When their HRV decreases, it means that their body is becoming overwhelmed and needs rest and recovery. The cool thing is that it isn’t limited to and for elite level athletes. It’s something you and I can test. There are apps out there that you can use, coupled with a heart rate monitor that will test this for you. Talk about hacking your health. This goes far beyond listening to your body’s cues, you have tangible evidence of when your body needs a break. Pretty cool, huh?

I use this technology in my Chiropractic office because of the objective data it gives. The research also shows that a Chiropractic adjustment improves your HRV, making you more adaptable to your daily stressors. Before you go out and purchase your own system, I’m going to bring it to you! On Tuesday Nov 7th, I’ll be at the gym from 3:30pm onwards, and you’ll be able to test your HRV. Ideally, this will be before you workout. It takes about 3 mins for the actual scan and then we will go over the results, so let’s say a total of 6 mins. Not long in the scheme of things but it could completely change how you approach the upcoming workout. From today onwards there will be a sign-up sheet outside Ian’s office, so we can maximize your time. If you usually workout in the morning feel free to come by just to get scanned as see what your HRV is up to!

Dr. Liz Marshall – Chiropractor

Friday, November 3rd

A) Tempo Back Squat
4×3 @ 31X1

Perform all 4 sets at weight of last set from 10/23

For time:
• 95/65 pound barbell Thrusters, 10
• 15 Bar-facing burpees
• 95/64 pound barbell Thrusters, 20
• 25 Bar-facing burpees
• 95/65 pound barbell Thrusters, 30
• 35 Bar-facing burpees

18Min Time Cap
*Scale as needed

Thursday, November 2nd

A1) SA OH KB Carry 4x Down and back in the gym. Switch arm at turn around
A2) Cossack Squat 4×12 6/p leg
A3) SL RDL 4×12 6/p leg

B) 13 Min AMRAP
-10 Box Jumps (30/24)
-10 HR Push-ups
-10 Deadlifts (225/155)
-50 DUs/ 100 SUs

Member Success Story – John Heaney

A big shout out to member John Heaney! John has been attending 5 Valleys for 2 years now and has seen steady improvements in his strength and fitness. He has been very consistent with his workouts during that time and recently decided it was time to step up his nutrition game as well.

Through his work he has a regular wellness check-up and his cholesterol levels were high enough that they were recommending he start taking statins to lower those levels. Not wanting to take medication the rest of his life John decided to hold off and see what he could do on his own.

Taking part in a 6 week Challenge at the gym John made some adjustments and was diligent with his nutrition. The results of his hard work speak for themselves. John dropped 17lbs!!, lost 3 inches around his waist, improved on his before and after fitness test, and at his most recent wellness check-up his cholesterol levels were back down in the normal range! He did all this while continuing to hit new strength PRs!

He didn’t stress out, count every single calorie, and only eat chicken and broccoli the whole time either. What he did do was:
-Cut out diet sodas
-Made a point to eat vegetables every day
-Lowered his carb intake by eating more protein and fat and getting his carbs from quality vegetable sources
-Allowed himself an indulgent “cheat” meal once per week so he didn’t like he was depriving himself

We all know combing solid nutrition with exercise plays a huge roll in feeling good, looking good and performing your best. It starts with identifying some habits that are holding you back and creating new habits that help you move forward.

Keep up the awesome work John!!

Wednesday, November 1st

A1) Strict Pull-up 4x 60% of max effort from last Tuesday, if less than 5 4×2
A2) Ring Push-ups 4x 8-12

B1) Ring Hollow Hold/ Hollow Hold 3×30 Seconds
B2) Handstand Hold 3×30-45 Seconds

C) 3 Rounds For Time:
-30 Wallballs
-12 Pull-ups/ C2B