Champlain Valley CrossFit – Competition: Thursday, December 17th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 * Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 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…
Champlain Valley CrossFit – Competition: Wednesday, December 16th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch Off Blocks: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between reps. Blocks setup just above the knee. 2) Clean Off Blocks: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between reps. Blocks setup just above the knee. 3) Clean Liftoff: 3 sets of 3 @ 80-100% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage of your 1RM Clean. Pull to mid-thigh, then slowly lower down to 1″ off the ground, and repeat for 2 more reps. On 3rd rep take 10 seconds to lower the bar back to the floor. WOD: 4) Bench Press: 10 reps…
Champlain Valley CrossFit – Sport: Wednesday, December 16th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 10 reps Every 3:00 for 5 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 10RM for Max Reps. 2) 15 minute AMRAP: 15 Box Jumps 24/20 12 Kettlebell Swings 53/35 9 Push-ups 6 Pull-ups Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Row: 2 x 2000m @ 110% of PR Pace Rest 3 minutes between intervals. Pace should be 110% of your PR Pace. For example if your PR pace for your 2K is 1:40 (100 seconds), then your pace for this piece should be 1:50 average (110 seconds). For results post detailed weights, reps,…
Champlain Valley CrossFit – Fitness: Wednesday, December 16th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 10 reps Every 3:00 for 5 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 10RM for Max Reps. 2) 15 minute AMRAP: 15 Box Jumps 24/20 12 Kettlebell Swings 35/26 9 Push-ups 6 Ring Rows Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Tuesday, December 15th, 2015
* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 10 Rack Pulls + 30 second Front Plank Hold: Every 3:00 for 7 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) 25-20-15-10-5 – AQAP: Abmat Sit-ups D-Ball Over Shoulder 40/30 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
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