Champlain Valley CrossFit – Sport: Monday, November 16th, 2015
* Holiday Schedule HERE * CVCF Clean-Up Day HERE WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/19/15 for loading. 2) 7 minute Up Ladder: 3 Power Cleans 95/65 10 Double-unders Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Should be able to move consistently. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, November 16th, 2015
* Holiday Schedule HERE * CVCF Clean-Up Day HERE WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/19/15 for loading. 2) 7 minute Up Ladder: 3 Ball Slams 40/30 10 Single-unders Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
CVCF Clean-Up Day
We did a Clean-Up Day last fall with huge success, in fact many of you said we should do it every few months you had so much fun. For now we’re keeping it to once a year. Sunday, December 6th we’ll meet at the gym from 9-11ish to do some general clean-up, painting, breakdown and re-greasing of the bars and some other random projects. If you’ve got something you think we should do, let us know. DONUTS will be provided. We could use some extra shop vacs if anyone has one to bring in, other than that just show-up. We had around 100 or so people last year, and we got so much done, it would be awesome and I couldn’t be more thankful if we had another awesome day like that this year.
Champlain Valley CrossFit – Fitness: Saturday, November 14th, 2015
* Holiday Schedule HERE WOD: 1) 4 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Push-ups Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, November 14th, 2015
* Holiday Schedule HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Push-ups Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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