Champlain Valley CrossFit – Sport: Wednesday, May 4th, 2016
* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 6/side Single Arm Dumbbell Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 3 rounds AQAP: 21 Shoulder-to-Overhead 50/35 15 Pull-ups 9 Burpee Box Jump Overs 24/20 Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and number of sets to complete. 5) Row: 5 x 1000m Rest 3 minutes between intervals. Row at your 2K pace. For results…
Champlain Valley CrossFit – Fitness: Wednesday, May 4th, 2016
* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 6/side Single Arm Dumbbell Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 3 rounds AQAP: 21 Shoulder-to-Overhead 35/25 15 Ring Rows 9 Burpee Box Jump Overs 24/20 Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and number of sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, May 4th, 2016
* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Behind the Neck Jerk: 7 sets of 3 Warm-up as needed. Start around 60% of your 1RM. Rest 2-3 minutes between sets. Perform these in your Jerk Grip. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. 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 3) Deadlift: 5 sets of 5 @ 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…
Spring Clothing Order
We’ve been a bit behind getting this together, but we’re getting some new tops printed. Sorry ladies and gents, just T-shirts and 3/4 Baseball Tees for now. Order will be going in this coming Monday, May 9th. Everything is being printed on Bella Unisex Shirts, same thing we’ve printed on for years so sizing is the same as the past. Please put in your order on the Google Docs spreadsheet HERE. 3/4 Basebell Hawks T-shirts will be as pictured (note the shirt will be Red with Red Print not, Pink with Pink Print). We will be printing the Hawks Logo also in T-shirts in the same color scheme as the “Plain” shirt. Don’t wait, put your name down, it’ll take 60 seconds, don’t wait, forget, and then miss out.
Champlain Valley CrossFit – Competition: Tuesday, May 3rd, 2016
* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) 20 minute EMOTM: Odd – 200m Run Even – 5 Dumbbell Squat Cleans 50/35 + 5 Burpee Box Jump Overs 24/20 Scale loading and reps as needed so that you can complete all 10 rounds. WOD: 2) Snatch + Snatch Balance: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. 3) Pause Overhead Squat: 4 sets of 2 Warm-up as needed. Start around 60% of your 1RM Overhead Squat. Pause for 3 seconds in the bottom of each lift. 4) 8 minute Up Ladder: 4 Toes-to-bar 4 Alternating Single Arm Dumbbell Snatch 70/50 Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up. Extra Work: 5) AQAP: 60-40-20 Calories Ski Erg 12-9-6 Muscle-ups If you don’t have Muscle-ups scale with 2x Ring Dips….
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