Champlain Valley CrossFit – Competition: Thursday, February 11th, 2016
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 effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Competition: Wednesday, February 10th, 2016
WOD: 1) Muscle Snatch + Hang Muscle Snatch + Overhead Squat + Sotts Press: 7 sets Use this as a warm-up to get things moving. Build as heavy as possible, but know this is a very mobility dominant complex and loading will not be very high. Rest 90-120 seconds between sets. 2) Push Jerk + 2 Split Jerks: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Perform from the rack or off blocks. 3) Speed Bench: 2 reps Every 1:00 x 12 sets Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the bar…
Champlain Valley CrossFit – Sport: Wednesday, February 10th, 2016
WOD: 1) Push Press (7-5-5-3-3-2-1): 1 set Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 30 second Front Rack Hold Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3a) 5 minute AMRAP: 10 Kettlebell Swings 70/53 10 Toes-to-bar Directly Into…No break between this two, this is one continuous 10 minute piece. 3b) 5 minute AMRAP: 10 Box Jump Overs 24/20 10 Shoulder-to-Overhead 115/75 Extra Work: 4) Double Bent Over Dumbbell Row: 4 sets of 10 Rest 90-120 seconds between sets….
Champlain Valley CrossFit – Fitness: Wednesday, February 10th, 2016
WOD: 1) Push Press (7-5-5-3-3-2-1): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 30 second Front Rack Hold Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3a) 5 minute AMRAP: 10 Kettlebell Swings 35/26 10 Knees-up Directly Into…No break between this two, this is one continuous 10 minute piece. 3b) 5 minute AMRAP: 10 Box Jump Overs 24/20 10 Shoulder-to-Overhead 65/45 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds…
Champlain Valley CrossFit – Competition: Tuesday, February 9th, 2016
* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 10 Toes-to-bar + 10 Kettlebell Swings 70/53 Scale reps/loading as needed to get maintainable output. If you fail around, take a minute off, scale your reps, and pick back up where you left off. WOD: 2) Power Snatch: 2 Rep T+G Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Snatch Push Press: 4 sets of 5 Warm-up as needed. Build as heavy as possible. Rest 90-120 seconds between sets. 4) 15-12-9 – AQAP: Thrusters 115/75 Chest-to-bar Pull-ups Bar Facing Burpees Extra Work: 5) 10 minute Up Ladder: 1 Strict Muscle-up 3 Strict Handstand Push-ups Rep scheme is 1+3, 2+6, 3+9, and so on until 10 minutes is up. 6) Band Resisted…
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