Champlain Valley CrossFit – Competition: Monday, January 11th, 2016
* New Programming Block HERE ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE Pre Class: 1) Clean + Hang Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat. No dropping the bar between reps. Build as heavy as possible. 2) Clean Power Shrugs: 5 @ 100%, 5 @ 110%, 5 @ 110%+ Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 70-75% This should be a continuation of your Back…
Champlain Valley CrossFit – Sport: Monday, January 11th, 2016
* New Programming Block HERE ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 70-75% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range. 3) AQAP: 80-60-40-20 Double-unders 32-24-16-8 Burpee-to-target Standard for Burpee-to-target is something at least 6″ out of your reach. Extra Work:…
Champlain Valley CrossFit – Fitness: Monday, January 11th, 2016
* New Programming Block HERE ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 70-75% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range. 3) AQAP: 80-60-40-20 Single-unders 32-24-16-8 Burpee-to-target Standard for Burpee-to-target is something at least 6″ out…
New Programming Block
It’s that time again, rotating into a new block of training. We are all going to see some different things, and a bit of shake-up for many of you. One thing you will notice is that we will now be including some accessory work into class, after your strength work and before your Met-con. Some athletes in the gym are awesome about doing accessory work, while others never do it. By all means it isn’t crucial to being fit, but it can help shore up some weaknesses, and help push you into that next PR. Below is a breakdown of what will be done in class each for each programming track. This will last the next 12 weeks, in addition to our strength work, you will see a slight increase and emphasis on some “Open” style AMRAP’s as we are now just a…
Running Clinic with Jason Wolstenholme
We will be running a little running clinic hosted by Jason Wolstenholme. Details are the following… – The theme is Posture, Running and the TrueForm Machine from Hell. A class to introduce me to the membership and to shed some humor and light on the treadmill that hides in the corner and mysteriously kicks everyone’s asses. I’ll talk about what good running posture is and isn’t, some basic principles of running on the TrueForm and why everyone should be using it and then supervise everyone giving it a try. – Date is Sunday, January 24th @ 11:00 AM After Open Gym – Time Approximately 60-90 minutes – Cost is $5 – Capped attendance at 15 people – Must Sign-up in Advance HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
