Champlain Valley CrossFit – Fitness: Monday, October 19th, 2015
* Next Programming Block HERE ** Fall Clothing Order going in 10/19/15. Read and Order 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. 2) 10 minute AMRAP: 10 Kettlebell Deadlifts 53/35 10 Goblet Squats 53/35 30 Single-unders Extra Work: 3) Hip Extensoin: 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 https://www.youtube.com/watch?v=80n-w9JUORg
Next Programming Block – Fall 2015 to the New Year
Upcoming Programming As always I try and give you guys all a little heads up as to where we are going in the coming weeks/months whenever we start a new block of programming. We just topped off a big 12 week block where we had a few main focuses in our strength work which were squatting, single leg strength and stability, pressing, and midline strength. Below will give you a basic outline of what you can expect to see in the coming 12 weeks and I STRONGLY suggest you not only read it, but think about what YOU as an athlete personally need, not what the rest of the classes needs, and what your personal goals are with your time spent at Champlain Valley CrossFit. As I have historically programmed there will be consistency within our strength work, you can expect to see the…
Champlain Valley CrossFit – Competition: Saturday, October 17th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3a) 3 rounds AQAP: 400m Run 12 Shoulder-to-Overhead 155/105 7 Muscle-ups Rest 5 minutes 3b) 3 rounds AQAP: 500m Row 12 Power Cleans 155/105 7 Deficit HSPU 8″/4″ Record individual workout times as well as total time to complete. 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 17th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute AMRAP: 200m Run 15 Box Jump Overs 24/20 10 Push-ups Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, October 17th, 2015
* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute AMRAP: 200m Run 15 Push-ups 10 Power Cleans 115/75 Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up 3) GHD Sit-ups: 3 sets of 10-20 reps Pick a rep count you can complete without stopping for the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
