Champlain Valley CrossFit – Sport: Saturday, February 6th, 2016
* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Teams of 2 – For time: 100 Burpee Box Jump Overs 24/20 150 Knees-to-armpits 300 Wall Balls 14/8 One person works at a time. You must complete one movement before moving onto the next. Break-up reps among each other anyway you like. Each team gets only 1 Box, 1 Pull-up Bar, and 1 Wall Ball. Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. 3) Handstands: 10 minutes Practice…
Champlain Valley CrossFit – Competition: Saturday, February 6th, 2016
* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Snatch: Quickly Build to 70-80% for a Single Perform this in whatever manner is most efficient for you to move a heavy load. Rest as needed, but focus on quicker rest periods. 2a) 7 minute AMRAP: Max Burpee Box Jump Overs 24/20 No transition time from Part A to B, one running clock. 2b) 6 minutes to Establish: Max Snatch Any style of lift. As many attempts as desired. Must start with an empty bar. Must have collars on the bar for your lift to count….
Champlain Valley CrossFit – Fitness: Saturday, February 6th, 2016
* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Teams of 2 – For time: 100 Burpee Box Jump Overs 24/20 200 Abmat Sit-ups 300 Wall Balls 14/8 One person works at a time. You must complete one movement before moving onto the next. Break-up reps among each other anyway you like. Each team gets only 1 Box, 1 Abmat, and 1 Wall Ball. Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. For results…
4 Week Running Clinic/Class
Starting this Tuesday, February 9th, we will be hosting a 4 class (1/week) running class. This class is open to anyone who is looking to improve upon their running and understand more about the technical side of running (yes we know it’s winter, but we have a TrueForm Runner). Anyone is welcome to attend, including non-members. You MUST sign-up ahead of time, if you sign-up and NO SHOW you will be charged a $20 drop-in fee. Details about the class below. Tuesdays at 6:40 pm Class Size – Capped at 8 Athletes Cost – Members (a regular class on your membership), Non-Members $20 Drop-in Fee. Dr. Jason Wolstenholme will be leading this class designed to help you improve efficiency, comfort and speed while reducing the chance of injury. You will learn to identify your specific weak links and fun, new exercises correct them. Format of…
Champlain Valley CrossFit – Sport: Friday, February 5th, 2016
* Paleo Challenge re-test today if you are taking part in the Paleo Challenge. All score must be entered into the spreadsheet by the end of the weekend. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Deadlift: 3 reps Every 2:00 x 7 sets Warm-up as needed. Start at 80% of last weeks heaviest set. Build as heavy as deemed fit. Your last set does not have to be the heaviest. Max out for the day wherever is appropriate. All reps must be Touch-and-Go. 2) Superman Arch-ups: 20-30 reps Every 1:30 x 4 sets Pick a rep count you can maintain for all 4 sets. Each rep should have a 1 second pause…
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