Next Programming Cycle
The Open is over and it’s time to get back into the swing of things. We’ve had a bit of a mish-mash of programming the last couple of weeks. This Monday starts a new block of programming. As always you will see the difficulty of programming, from a technical perspective, be more basic at the Fitness end, and more difficult at the Competition end. For the next 12 weeks the majority of our strength work will be done as timed intervals as a class. This gives us a new flare and new stimulus to your strength work. We will not be doing any percentage work so for you all to be successful with this strength work it’s going to be important you really push yourselves. Hope you have fun, sweat hard, and push some weights. Below will be the general structure for our…
Champlain Valley CrossFit – Fitness: Saturday, March 28th, 2015
* Billing changes. Help CVCF. Please read here. WOD: 1) 4 rounds – 4 minute AMRAP/2 minute Rest: 30 Single-unders 20 Kettlebell Swings 35/26 10 Push-ups Each round reset back to 30 Single-unders. Extra Work: 2) Good Morning: 4 sets of 10 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: Saturday, March 28th, 2015
* Billing changes. Help CVCF. Please read here. WOD: 1) 4 rounds – 4 minute AMRAP/2 minute Rest: 30 Double-unders 20 Power Cleans 95/65 10 Push-ups Each round reset back to 30 Double-unders. Extra Work: 2) Handstand Walk: 10 minutes Practice Practice any facet of Handstand Walk/Hold. 3) Good Morning: 4 sets of 10 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 – Competition: Saturday, March 28th, 2015
* Billing changes. Help CVCF. Please read here. WOD: * If you’re planning to do the comp programming today, please come in at 10:30. 1) Speed Snatch Ladder: 1-3 attempts at each set of weights Men: 155, 165, 175, 185, 195…205, 215, 225, 235, 240…245, 255, 265, 270, 275 Women: 105, 115, 125, 130, 135…140, 145, 150, 155, 160…165, 170, 175, 180, 185 Warm-up as needed. Cap each attempt at 3 minutes. All reps must be performed as a full Squat Snatch. Scale as needed. 2a) 7 minute AMRAP: 30 Hang Power Cleans 135/95 30 Toes-to-bar Rest 5 minutes 2b) 7 minute AMRAP: 20 Overhead Squats 185/125 20 Strict Handstand Push-ups Rest 5 minutes 2c) 7 minute AMRAP: 10 Deadlifts 315/205 10 Muscle-ups Scale as needed. Ideally scale the OHS to something that you can Snatch Overhead and not something you have to Clean and Jerk to behind the neck…
Champlain Valley CrossFit – Competition: Friday, March 27th, 2015
* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Squat Clean Thruster: Build to a Heavy Single Warm-up as needed. Rest as needed. Take as many attempt as needed. 2) “15.5”- 27-21-15-9 – AQAP: Row For Calories Thrusters 95/65 For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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