Champlain Valley CrossFit – Fitness: Monday, April 4th, 2016
* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 5 rounds for Max Reps: 1 minute D-Ball Over Shoulder 50/40 1 minute Burpees Extra Work: 4) Hip Extension: 4 sets of 10 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 Programming Block – 4/4/16
We just finished off a block of programming this past week, and then Open also ended last week. What the means, we are jumping into a new block of programming. Often, after certain blocks of programming we take 1-2 weeks to hit a bunch of “random” stuff, but we are going to be jumping right back into another block. While I don’t program our gym for the Open, that doesn’t mean we don’t focus on specific movements and elements throughout the year. As always we are looking to help turn you all into well rounded fit athletes. The Fitness programming will be more geared towards our foundational movements, improving raw strength, and keeping the skill side of things lower. The Sport programming will continue to embody the wide range of what CrossFit has to offer including most everything there is aside from the high…
Champlain Valley CrossFit – Competition: Saturday, April 2nd, 2016
* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey 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. 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. 3) AQAP: 90-80-70 Double-unders 9-8-7 Muscle-ups 9-8-7 Dumbbell Squat Clean Thrusters 70/50 Rest 10 minutes 4) AQAP: 500/450 Meters Rowed 50 Chest-to-bar Pull-ups 1000/900 Meters Rowed 30 Alternating Pistol Squats 2000/1800 Meters Rowed 20 Deficit Kipping Handstand Push-ups 8″ For Kipping HSPU use two 45lb Bumper Plates with an Abmat in the Center 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Saturday, April 2nd, 2016
* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – 400m Run Partner B – 10 Ring Rows, 15 Front Squats 65/45, 20 Shoulder-to-Overhead 65/45 3,2,1 Go, Partner A starts a 400m Run, Partner B starts to AMRAP the Triplet. When Partner A gets back from the run, Partner B goes out to run and Partner A picks up where Partner B left off. Score is total rounds for the team. Extra Work: 2) Sled Drag: 8 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, April 2nd, 2016
* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – 400m Run Partner B – 10 Pull-ups, 15 Front Squats 95/65, 20 Shoulder-to-Overhead 95/65 3,2,1 Go, Partner A starts a 400m Run, Partner B starts to AMRAP the Triplet. When Partner A gets back from the run, Partner B goes out to run and Partner A picks up where Partner B left off. Score is total rounds for the team. Extra Work: 2) Sled Drag: 8 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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