Champlain Valley CrossFit – Fitness: Saturday, July 30th, 2016
* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) 5 rounds AQAP: 400m Run 40 Air Squats 20 Deadlifts 75/55 2 Rope Sit-to-stand Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work towards 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, July 29th, 2016
* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading. 2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other. 3) 3 rounds AQAP: 21 Wall Balls 20/14 15 Knees-to-armpits 9 Power Snatch 75/55 Extra Work: 4) Bent Over Supinated Barbell Rows: 4 sets of 8 Rest 90-120 seconds between…
Champlain Valley CrossFit – Competition: Friday, July 29th, 2016
* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 Pre Class: 1) Farmers Handle Deadlift: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets must be within 80% of your day’s max. Rest 2-3 minutes between sets. WOD: 2) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading. 3) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5…
Champlain Valley CrossFit – Fitness: Friday, July 29th, 2016
* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading. 2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 18 Abmat Sit-ups 15 Wall Balls 14/8 12 Kettlebell Swings 35/25 Extra Work: 4) Bent Over Supinated Barbell Rows: 4 sets of 8 Rest…
Champlain Valley CrossFit – Competition: Thursday, July 28th, 2016
* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a…
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