Champlain Valley CrossFit – Competition: Saturday, October 24th, 2015
* Next Programming Block HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start around 60% of your 1RM. Must hit your heaviest lift by the 10th rep, then reps 11-15 are done at 85% of the heaviest for the day. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Must hit your heaviest lift by the 5th rep, then reps 6-10 are done at 85% of the heaviest for the day. All reps full Squat and Split Jerk. 3a) 3 rounds AQAP: 400m Run 20 Chest-to-bar Pull-ups Rest 5 minutes 3b) 3 rounds AQAP: 40/30 Calories Rowed 20 Power Snatch 75/55 Rest 5 minutes 3c) 3 rounds AQAP: 30/20 Calories Assault Bike 20 Wall Balls 30/20 Keep track of total time for each piece, and total time with rest to complete the entire…
Champlain Valley CrossFit – Fitness: Friday, October 23rd, 2015
* Next Programming Block HERE WOD: 1) Back Rack Box Step-ups: 10/side Every 3:00 for 5 sets Warm-up as needed. Pick a box height that puts you knee and hip roughly inline with each other when one foot is on the floor and one foot is on the box. Alternate legs each repetition. Build as heavy as possible without having to rely on pushing off a lot with the back leg. 2) 5 rounds AQAP: 2 Rope Sit-to-Stand 10 Dumbbell Front Squats 25/15 20 Abmat Sit-ups Extra Work: 3) 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 It’s super important to remember that even if you have great position on a movement it can always be better.
Champlain Valley CrossFit – Competition: Friday, October 23rd, 2015
* Next Programming Block HERE Pre Class: 1) Clean and Jerk: A – Build to a Heavy Single B – 5 sets of 1 @ 85% of Today’s Heavy Single Heavy Single is something you can build up to with no misses, and is for the most part technically sound. No getting sloppy and no failed lifts. Rest 90-120 seconds between lifts. 2) Snatch: 3 reps Every 1:30 for 10 sets Warm-up as needed. Work no heavier than 50% of your 1RM. Goal here is fast, precise, dialed lifts. Movement should be flawless. Drop and reset between sets. WOD: 3) Back 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…
Champlain Valley CrossFit – Sport: Friday, October 23rd, 2015
* Next Programming Block HERE WOD: 1) Back 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. 2) 5 rounds AQAP: 12 Knees-to-armpits 1 Rope Climb 15ft 12 Dumbbell Squat Cleans 35/25 Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE It’s super important to remember that even if you have great position on…
Champlain Valley CrossFit – Competition: Thursday, October 22nd, 2015
* Next Programming Block HERE 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 outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling…
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