Champlain Valley CrossFit – Fitness: Saturday, January 2nd, 2016
* Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) AQAP: 50-40-30-20-10 Wall Balls 14/8 50-40-30-20-10 Abmat Sit-ups 5-4-3-2-1 Rope Sit-to-stands Extra Work: 2) Farmers Carry: 400m Heavy as possible (Keep it under 10 minutes). Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, December 31st, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) Back Squat: 5 Reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Establish a 5RM for the day. No Max reps today. 2) Clean and Jerk: 2 sets of 2 @ 75% 1 sets of 2 @ 80% 2 sets of 1 @ 85% 2 sets of 1 @ 88% 3 minute EMOTM – 1 Rep @ 80% Rest 3 minutes 3 minute EMOTM – 1 Rep @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk. 3a) 8 minutes: Establish a Max 3 Rep Touch-and-Go Squat Snatch Rest 10 minutes 3b) AQAP: 200 Wall Balls 20/14 Every time you drop the ball, perform 2 T+G Squat Snatch @75-80% of today’s test….
Champlain Valley CrossFit – Sport: Thursday, December 31st, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up 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 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds…
Champlain Valley CrossFit – Fitness: Thursday, December 31st, 2015
* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up 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 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30…
2016 Paleo Health and Wellness Challenge
It’s that time of year again, the on where you clean our your cupboards, get the scale out, and get your eating habits and lifestyle straightened out a bit. Every year we run our own little challenge at CVCF, and every year those who truly adhere to the guidelines we give them, work hard, and are consistent, reap amazing rewards. While this ultimately is just a 30 day challenge, the goal is to get you to truly change your lifestyle. There is a reason diets don’t work, because they aren’t long term, we want to see you make and adjustment to your lifestyle, something that you can continue, for weeks, months, and years after you finish this challenge. A detailed explanation of our challenge can be found HERE. With that said, some highlights, the basic need to know is below… – “Sign-up” and…
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