Fall Gear Order
It’s that time of year, we are doing a HUGE gear order. We’re keeping things simple with our print but also doing something a little new. If there is something you specifically want put your name down. There will be extra T-shirts ordered for our gym stock, but other than that there will be no extra sweatshirts or long sleeve thermals ordered. All items will be ordered in Unisex, for sizing reference Dani is a Small, Jade is a Large, I’m sure you guys can figure where you fit in between that. Links and info is below, again if you want something put your name down, you’re account will be charged when the gear comes in, no sooner, or later. Orders can be put in on the google docs form HERE. Please note there is a separate tab at the bottom left for…
Champlain Valley CrossFit – Competition: Saturday, October 10th, 2015
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. 3) AQAP: 800m Run 80 Alternating Pistol Squats 400m Run 40 Dumbbell Shoulder-to-Overhead 50/35 200m Run 20 Power Cleans 165/115 100m Run 10 Rope Climbs 15ft 4) Muscle-ups: 4 x Max Reps Rest 3 minutes between sets. 5) Deficit HSPU: 2 reps EMOTM x 10 sets You pick the deficit. Adjust through the course of the 10 sets if desired. 6) Strict Close Grip Chin-up: 5 sets of 5 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: Saturday, October 10th, 2015
WOD: 1) AQAP: 800m Run 80 Air Squats 400m Run 40 Dumbbell Shoulder-to-Overhead 35/25 200m Run 20 Power Cleans 115/75 100m Run 10 Rope Climbs 12ft 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 any pauses for the first set. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, October 10th, 2015
WOD: 1) AQAP: 800m Run 80 Air Squats 400m Run 40 Dumbbell Shoulder-to-Overhead 25/15 200m Run 20 Ball Slams 40/30 100m Run 10 Rope Sit-to-stand Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, October 9th, 2015
Pre Class: 1) Slow Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Lift should be a 3 second pull to the mid-thigh, then explode from that point. Drop and reset between reps. Build as heavy as deemed fit. 2) Snatch Deadlift: 5 @ 110%, 5 @ 115%, 5 @ 120% Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 4) 3 rounds AQAP: 75 Double-unders 21 Pull-ups 12 Deadlifts 275/185 Extra Work: 5) Safety Bar Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Leg Kettlebell Deadlift: 3 sets of 10/side…
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