Champlain Valley CrossFit – Fitness: Friday, March 25th, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Deadlift: 3 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 21-18-15-12-9-6-3 – AQAP: Thrusters 45/35 Bar Facing Burpees Extra Work: 3) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, March 24th, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey 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…
Champlain Valley CrossFit – Fitness: Thursday, March 24th, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 –…
Champlain Valley CrossFit – Sport: Thursday, March 25th, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 –…
Champlain Valley CrossFit – Competition: Wednesday, March 23rd, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Snatch Balance: 5 sets of 2 Warm-up as needed. Star around 70% of your 1RM Snatch, build as heavy as deemed fit. Rest 90-120 seconds between sets. 2) Halting Jerk: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds. 3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a…
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