Champlain Valley CrossFit – Fitness: 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 65/45 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, May 13th, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) Back Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 2) Front Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. WOD: 3) Low Hang Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) Snatch Push Press: 5 reps Every 2:00 x 5 ets This should be done as a continuation of your Snatches starting at 10:00. Start around 70% of your 1RM Snatch and build. 5) AQAP: 800m Run 15 Power Cleans 185/135 15 Muscle-ups 15 Power Cleans 185/135 800m Run Extra Work: 6) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds betweens sets. Perform all 15 reps on 1 leg before switching….
Champlain Valley CrossFit – Fitness: Friday, May 13th, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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) Banded Pull Throughs: 30 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 speed when opening the hip. 3) AQAP: 800m Run 15 D-Ball Over Shoulder 70/50 30 Ring Rows 15 D-Ball Over Shoulder 70/50 800m Run Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, May 13th, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Low Hang Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Hang Snatch High-Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher. 3) AQAP: 800m Run 15 Power Cleans 135/95 30 Pull-ups 15 Power Cleans 135/95 800m Run Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For results post detailed weights, reps, times,…
Champlain Valley CrossFit – Competition: Thursday, May 12th, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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…
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