Champlain Valley CrossFit – Competition: Thursday, August 27th, 2015
* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. 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…
Champlain Valley CrossFit – Sport: Thursday, August 27th, 2015
* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. 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…
Champlain Valley CrossFit – Fitness: Thursday, August 27th, 2015
* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. 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…
Champlain Valley CrossFit – Competition: Wednesday, August 26th, 2015
Pre Class: 1) 2 Jerk Dips + 1 Jerk: Every 1:30 for 15 sets Warm-up as needed. Start around 60% of your 1RM. 2) 2 Snatch Push Press + 2 Overhead Squats: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 3) 5 Floor Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/29/15 for Floor Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Position that you can maintain for all 10 sets. 4) AQAP: 50 Toes-to-bar 50 Burpee-to-target 50 Kettlebell Swings 70/53 Extra Work: 5) Run: 2 x 800m – 3 minutes Rest 4 x 400m – 2 minutes Rest 8 x 200m – 1 minute Rest Focus on hard, but consistent efforts. 6) GHD Sit-ups: 8 x :20/:10 Max Reps. 7) Diamond Push-ups: 3 sets of 15-20 reps Rest 90-120 seconds…
Champlain Valley CrossFit – Fitness: Wednesday, August 26th, 2015
WOD: 1) 5 Floor Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/29/15 for Floor Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) AQAP: 50 Abmat Sit-ups 50 Burpee-to-target 50 Kettlebell Swings 35/26 Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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