Champlain Valley CrossFit – Sport: Saturday, July 9th, 2016
* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) 4 rounds AQAP: 800m Run 40 Air Squats 20 Power Cleans 115/75 10 Shoulder-to-Overhead 115/75 Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet/style of a Ring Dip. 3) D-Ball Carry: 400m for time Keep the ball in a front/bear hug position. Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, July 8th, 2016
WOD: 1) 1 + 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) AQAP: 100 Double-unders 100 Single Arm Alternating Dumbbell Snatches 50/35 100 Double-unders Extra Work: 4) Single Arm Dumbbell Roll: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times,…
Champlain Valley CrossFit – Competition: Friday, July 8th, 2016
Pre Class: 1) 2″ Deficit Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy 3 for the day, your other 4 working sets must be within 80% of that. WOD: 2) 1 + 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 3) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 4) AQAP: 200 Double-unders 100 Single Arm Alternating Dumbbell Snatches 70/50 200 Double-unders Extra Work: 5) Single Arm Dumbbell Row: 5 sets…
Champlain Valley CrossFit – Fitness: Friday, July 8th, 2016
WOD: 1) 1 + 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) AQAP: 200 Single-unders 100 Ball Slams 40/30 200 Single-unders Extra Work: 4) Single Arm Dumbbell Roll: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, July 7th, 2016
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 skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
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