Champlain Valley CrossFit – Fitness: Saturday, April 25th, 2015
* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) 20 minute AMRAP: 15 Wall Balls 14/8 12 Abmat Sit-ups 9 Burpees Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Friday, April 24th, 2015
WOD: 1) Barbell Lunges: 7 sets of 3/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Good Morning: 3 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 75 Single-unders 25 Ball Slams 40/30 5 Rope Sit-to-Stand Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, April 24th, 2015
Pre Class: 1) Football Bar Bench Press: 7 sets of 1 Warm-up as needed. Wide Grip. Rest 90-120 seconds between sets. Heavy as possible. WOD: 2) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) Snatch Push Press: 5 sets of 1 Rest 90-120 seconds between sets. Heavy as possible. 4) 3 rounds AQAP: 75 Double-unders 25 Alternating 1 Arm Dumbbell Snatch 70/50 3 Rope Climbs 15ft Extra Work: 5) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 6) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Friday, April 24th, 2015
WOD: 1) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Snatch Push Press: 5 sets of 1 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 50 Double-unders 25 Alternating 1 Arm Dumbbell Snatch 50/35 3 Rope Climbs 15ft Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Burgener Warm-up: 3-5 rounds w/Barbell Focus on technique and quality of movement. This is not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, April 23rd, 2015
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 expended should leave you feeling energized at the…
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