Champlain Valley CrossFit – Fitness: Saturday, June 4th, 2016
* New Classes starting June 6th HERE WOD: 1) 30 minute Up Ladder: 400m Run 7 Kettlebell Swings 35/26 7 Walking Lunges 400m Run stays consistent throughout the workout. Kettlebell Swings and Waling Lunges go 7+7, 14+14, 21+21, and so on until 30 minutes is up. Extra Work: 2) Kettlebell Overhead Carry: 400m for time Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes) For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, June 3rd, 2016
* New Classes starting June 6th HERE WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 2) Good Morning: 15 reps Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Focus on positioning and stretch over loading. 3) 10 minute AMRAP: 50 Single-unders 25 Abmat Sit-ups 15 Goblet Squats 53/35 Extra Work: 4) Dumbbell Reverse Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, June 3rd, 2016
* New Classes starting June 6th HERE Pre Class: 1) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 2) Back Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. WOD: 3) Hang Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 4) Hang Clean: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 5) 3 rounds AQAP: 100 Double-unders 25 Toes-to-bar 5 Squat Clean Thrusters 165/115 Extra Work: 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other. 7) Hip Extension: 4 sets of 10…
Champlain Valley CrossFit – Sport: Friday, June 3rd, 2016
* New Classes starting June 6th HERE WOD: 1) Hang Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Hang Clean: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 3 rounds AQAP: 50 Double-unders 25 Abmat Sit-ups 5 Squat Clean Thrusters 115/75 Extra Work: 4) Dumbbell Reverse Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk/Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, June 2nd, 2016
* New Classes starting June 6th HERE 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…
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