Champlain Valley CrossFit – Competition: Wednesday, January 6th, 2016
* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Strict Muscle-up: 10 minute EMOTM Pick reps you can consistently hit. If you don’t have them strict either perform kipping muscle-ups, or assisted strict muscle-ups. 2) Strict Deficit HSPU: 5 sets of 5 Rest 90-120 seconds between sets. Build to largest deficit possible. 3) Bench Press: 3 reps Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps. 4) Assault Bike: 20 x 1:00 HARD/1:00 EASY Pay attention to your wattage. You should have a consistent HARD Wattage, and your EASY Wattage should be 50% of that. 5) Sled Drag: 400m Loading should be moderate. Should be…
Champlain Valley CrossFit – Sport: Wednesday, January 6th, 2016
* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Push Press: 3 reps Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps. 2) 15 minute AMRAP: 10 Shoulder-to-Overhead 95/65 10 Sumo Deadlift High-pulls 95/65 10 Push-ups 10 Pull-ups Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Assault Bike: 10 x 1:00 HARD/1:00 EASY Pay attention to your wattage. You should have a consistent HARD Wattage, and your EASY Wattage should be 50% of that. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Just 7 weeks away, hope we see lots…
Champlain Valley CrossFit – Fitness: Tuesday, January 5th, 2016
* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) 3 Rack Pulls + 30 second Front Plank Hold: Every 2:00 for 10 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Bar should be set-up so it sits just above the knee. Perform the Plank Hold immediately upon completion of your set of Rack Pulls. 2) AQAP: 25-20-15-10-5 Kettlebell Swings 35/26 3-6-9-12-15 Burpee Box Jump Overs 24/20 Extra Work: 3) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, January 5th, 2016
* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) AQAP: 25-20-15-10-5 Kettlebell Swings 53/35 3-6-9-12-15 Burpee Box Jump Overs 24/20 Extra Work: 4) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed. 5) Kipping Pull-ups: 10 minutes Practice Work on any facet of a Kipping Pull-up…hanging on the bar, superman/hollows, strict pull-ups, dumbbell rows, etc. For results post detailed…
Champlain Valley CrossFit – Competition: Tuesday, January 5th, 2016
* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Cals Assault Bike Even – 5 Clean and Jerks 135/95 + 10 Pull-ups Scale reps and weights as needed to get maintainable output across the 10 rounds. WOD: 2) Hang Power Clean + Clean + Push Jerk: 1+1+1 @ 73% x 2 sets 1+1+1 @ 78% x 2 sets 1+1+1 @ 83% x 2 sets Warm-up as needed. Percentage of your 1RM Clean and Jerk. If you can’t Push Jerk loading then perform a Split Jerk. Rest 90-120 seconds between sets. Drop and reset between Cleans. 3) Jerk: Quickly Build to a Heavy Single This should be no more than 10 minutes. No more than one failed rep. 4) AQAP:…
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