Champlain Valley CrossFit – Competition: Thursday, August 20th, 2015
* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. 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…
Champlain Valley CrossFit – Sport: Wednesday, August 19th, 2015
* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) 5 Strict Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/22/15 for Strict 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) 10 minute AMRAP: 30 Double-unders 20 Kettlebell Swings 53/35 10 Knees-t0-armpits Extra Work: 3) Cross Over Symmetry: Recovery Protocol This is not for time, take your time with it and focus on positioning and activation. 4) Run: 100m Every 1:30 for 15 sets Goal should be sprint work. Warm-up appropriately so you don’t pull anything. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Wednesday, August 19th, 2015
* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) 5 Strict Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/22/15 for Strict 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) 10 minute AMRAP: 40 Single-unders 20 Kettlebell Swings 35/26 10 Knees-up Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on a 20″ Box if able. Load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Wednesday, August 19th, 2015
* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. Pre Class: 1) Push Press + Jerk: Every 1:30 for 15 sets Warm-up as needed. Start around 60% of your 1RM. 2) 3 Snatch Push Press + 3 Overhead Squats: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 3) 5 Strict Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/22/15 for Strict Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets. 4) 10 minute AMRAP: 40 Double-unders 20 Kettlebell Swings 70/53 10 Toes-to-bar Extra Work: 5) Run: 100m Every 1:30 for 15 sets Goal should be sprint work. Warm-up appropriately so you don’t pull anything. 6) GHD Sit-ups: 60 for time Keep track of sets/rep…
Champlain Valley CrossFit – Sport: Tuesday, August 18th, 2015
WOD: 1) Snatch + Hang Snatch + Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 2) Clean + Hang Clean + Clean + Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar. 3) 7 minute Up Ladder: 3 Front Squats 115/75 3 Push-ups Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able. 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold/Support. For results post detailed weights, reps,…
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