Champlain Valley CrossFit – Fitness: Friday, April 29th, 2016
* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here ** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! 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) Superman Hold: 1:00 Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Goal should be to hold for the entire minute unbroken. If you can’t hold, accumulate as much time as you can in the one minute window. 3) 10 minute…
CrossFit Movement + Aerobic Capacity Class
Movement and Aerobic Capacity Coach Jason Wolstenholme will be leading this new class at CVCF. 15 min of Movement instruction for the Endurance athlete and anyone looking to gain better understanding of how their bodies should be able to move. 25-35 minute Aerobic conditioning/Met-con designed to help individuals find their ideal aerobic training zone. This will be outside and use a combination of Kettlebells, Medicine Balls, Agility and of course, Running. Why Is This Type of Training Important? If CrossFit is your only exercise you are building an amazing engine that runs on mostly glycogen (sugar). While this is in short supply, you probably don’t run out unless you are doing a WOD like Murph. The two factors that probably slow you down the most are the acidic environment around your muscle cells and your brain anticipating you will run out of sugar….
Champlain Valley CrossFit – Sport: Wednesday, April 27th, 2016
* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) Push Press: 1 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 12 Box Jump Overs 24/20 12 Wall Balls 20/14 12 Abmat Sit-ups Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 1 mile Assault…
Champlain Valley CrossFit – Fitness: Wednesday, April 27th, 2016
* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) Push Press: 1 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 12 Box Jump Overs 24/20 12 Wall Balls 14/8 12 Abmat Sit-ups Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results…
Champlain Valley CrossFit – Competition: Wednesday, April 27th, 2016
* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) 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 2) 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 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs>…
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