Champlain Valley CrossFit – Fitness: Tuesday, November 10th, 2015
* Holiday Schedule HERE WOD: 1) 3 Deadlifts + 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. Perform the Plank Hold immediately upon completion of your set of Deadlifts. 2) 7 minute AMRAP: 10 Ball Slams 40/30 10 Knees-up Extra Work: 3) Farmers Carry: 400m Work with a loading you can complete in 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 One of my best friends Ryan Hawks passed away coming up on 5 years ago. His girlfriend at the time Angel Collinson, while completey unrelated to CrossFit, this has been getting a lot of buzz the last week. Super rad…remember what you do CrossFit for, maybe for the love of it, maybe for…
Champlain Valley CrossFit – Competition: Tuesday, November 10th, 2015
* Holiday Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .07-.13 mile True Form, 10-20 Cals Ski Erg, Row, Assault Bike Movement 2 – 10 Double Russian Kettlebell Swings Pick loading and distances you can maintain for all 10 rounds. WOD: 2) Clean and Jerk: 1 Rep Every 1:30 for 15 sets A – Sets 1-5 @ 62% B – Sets 6-10 @ 67% C – Sets 11-15 @ 72% D – At your own pace 1 @ 77%, 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 86% Warm-up as needed. All reps full Squat and Split. 3) 7 minute AMRAP: 10 Alternating Single Arm Dumbbell Snatch 70/50 10 Toes-to-bar Extra Work: 4) 5 rounds @ Aerobic Pace: 3 Muscle-ups 6 Strict Handstand Push-ups 9 Chest-to-bar Pull-ups 12 Alternating Pistol Squats 15 GHD Sit-ups Perform this at a moderate pace, not full blown Met-con, goal should…
Champlain Valley CrossFit – Sport: Tuesday, November 10th, 2015
* Holiday Schedule HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 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 for 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) 7 minute AMRAP: 10 Alternating Single Arm Dumbbell Snatch 50/35 10 Knees-to-armpits Extra Work: 4) Farmers Carry: 400m Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete. 5) Strict Ring Dips: 10 minute EMOTM Don’t Kip if you can’t do them Strict, scale accordingly. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE One of my best friends Ryan Hawks passed away coming up on 5 years ago. His girlfriend at the time Angel Collinson, while completey unrelated to…
Champlain Valley CrossFit – Fitness: Monday, November 9th, 2015
* Holiday Schedule HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM 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. 2) 3 rounds AQAP: 20 Russian Kettlebell Swings 53/35 40 Air Squats 80 Single-unders Extra Work: 3) Hip Extension: 4 sets of 15 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 – Competition: Monday, November 9th, 2015
* Holiday Schedule HERE Pre Class: 1) Snatch: 1 Rep EMOTM x 20 sets A – Minutes 1-5 @63% B – Minutes 6-10 @ 68% C – Minutes 11-15 @ 73% D – Minute 16 @ 78%, 17 @ 80%, 18 @ 83%, 19 @ 85%, 20 @ 87% Warm-up as needed. All reps full Squat. Goal should be no failed lifts. If the heavier lifts aren’t there, don’t keep attempting and failing, come down to 70-80% and hit clean solid lifts to finish out. 2) Snatch Push Press: 5 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. WOD: 3) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for…
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