Champlain Valley CrossFit – Sport: Thursday, June 4th, 2015
* Going to the Games and T-Shirts HERE 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 worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans,…
Champlain Valley CrossFit – Competition: Thursday, June 4th, 2015
* Going to the Games and T-Shirts 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…
Going to the CrossFit Games
It’s pretty damn amazing to see what our gym accomplishes day in and day out. From people getting there first pull-up, hitting a PR on a Front Squat, all the way up to qualifying for the CrossFit Games. This year there will be 280 individual athletes competing at the CrossFit Games. That’s 280 boiled down from some 275,000 participants in the Open this year and FOUR of those athletes are from Champlain Valley CrossFit. Holy $hit. That means just shy of 1.5% of the athletes competing as individuals at the CrossFit Games are from our gym. 5 years ago when we opened, when there were only 2,000 affiliates that would have been a big deal. Now with some 13,000 affiliates and a few million active CrossFit athletes at affiliates I find it almost ridiculous that we’ve been able to now send 4 athletes this year, and we’re talking…
Champlain Valley CrossFit – Fitness: Wednesday, June 3rd, 2015
* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) Strict Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 15 minute AMRAP: 10 Push-ups 15 Box Jump Overs 24/20 200m Run Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Wednesday, June 3rd, 2015
* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) Push Jerk: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 15 minute AMRAP: 10 Push-ups 15 Box Jump Overs 24/20 200m Run Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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