Champlain Valley CrossFit – Competition: Saturday, November 14th, 2015
* Holiday Schedule HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Start at 60% of your 1RM. Build as heavy as deemed fit. No more than 3 missed lifts. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Start at 60% of your 1RM. Build as heavy as deemed fit. No more than 2 missed lifts. 3) AQAP: 100/80 Calories Ski Erg 30 Deficit Handstand Push-up 12/8 100/80 Calories Row 30 Muscle-ups 100/80 Calories Assault Bike 30/side Alternating Pistols 35/26 If you’d like to do this workout please plan to come to either the 8:00 AM or 10:30 AM session. There will not be space at 9:15 AM. 4) Rope Pull-ups: 5 sets of 5 Rest 90-120 seconds betweens sets. Strict. Heavy as possible. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Sport: Friday, November 13th, 2015
* Holiday Schedule HERE WOD: 1) AQAP: 1000m Row 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 25/15 100 Double-unders Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member. Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, November 13th, 2015
* Holiday Schedule HERE WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 15/10 100 Single-unders Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member. Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, November 13th, 2015
* Holiday Schedule HERE Pre Class: 1) Power Snatch: 2 reps EMOTM x 10 sets @ 70% Warm-up as needed. Drop and reset between reps. Weight is based off of your 1RM Squat Snatch. WOD: 2) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/23 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member. Extra Work: 3) Assault Bike: 30 minutes This should be done at a moderate pace, HR @ 70-80% of Max. 4) Sled Drag: 4 x 50m Drag/50m Pull Rest 60 seconds between every 50m. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Thursday, November 12th, 2015
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 worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…
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