Champlain Valley CrossFit – Sport: Monday, May 16th, 2016
* New Classes starting June 6th HERE WOD: 1) Front Squat: 3 Reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/18/16 for loading. 2) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other. 3) 10 minute Up Ladder: 5 Burpees 10 Double-unders Rep scheme goes 5+10, 10+20, 15+30, 20+40, and so on until 10 minutes is up. Extra Work: 4) Single Leg Hip Thrusts: 3 set of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Fitness: Monday, May 16th, 2016
* New Classes starting June 6th HERE WOD: 1) Front Squat: 3 Reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/18/16 for loading. 2) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other. 3) 10 minute Up Ladder: 5 Burpees 20 Single-unders Rep scheme goes 5+20, 10+40, 15+60, 20+80, and so on until 10 minutes is up. Extra Work: 4) Single Leg Hip Thrusts: 3 set of 15/side Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
New Classes Starting June 6th
We are super excited to announce that we will be adding some new classes to our schedule. As we continue to grow as a business and community we are constantly looking for valuable new ways to expand our offering and make this the best possible place for you all to exercise. We’ve learned a lot over the years and have also seen, heard, and read a lot about the fitness landscape. While traditional CrossFit will always be out bread and butter, we understand that some of you would love to see some different options at Champlain Valley CrossFit. We recently added our Movement and Aerobic Capacity class. In addition we understand that for some past, present, and current members, our traditional CrossFit classes aren’t an ideal fit. These new classes will be something quite different, and they will also lower the barrier of…
Champlain Valley CrossFit – Competition: Saturday, May 14th, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 3 rounds AQAP: 21 Chest-to-bar Pull-ups 15/10 Calories Assault Bike 9 Thrusters 155/105 Rest 10 minutes 4) 3 rounds AQAP: 400m Run 30 Box Jump Overs 24/20 20 Push-ups 10 D-Ball Over Shoulder 150/100 Rest 10 minutes 5) AQAP: 20 Rope Climbs 15ft Treat this as a pacing piece. Workout your threshold, and work for consistent pacing for all 20 Rope Climbs. 6) Strict Deficit HSPU: 10 minute EMOTM Pick a rep count and depth you want. 7) Weighted Bar Dips: 4 sets…
Champlain Valley CrossFit – Sport: Saturday, May 14th, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 5 rounds for Max Reps: 1 minute Assault Bike Calories 1 minute Box Jump Overs 24/20 1 minute Push-ups 1 minute Thrusters 95/65 1 minute Rest Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold/Press. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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