Champlain Valley CrossFit – Competition: Thursday, March 19th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after 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…
Champlain Valley CrossFit – Fitness: Thursday, March 19th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after 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…
Champlain Valley CrossFit – Sport: Thursday, March 19th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after 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…
Champlain Valley CrossFit – Fitness: Wednesday, March 18th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Push Press EMOTM: Minutes 1-5, 3 reps, Minutes 6-15, 2 reps, Minutes 16-25, 1 rep Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 12 minute AMRAP: 10 Burpee-to-Target 15 Ring Rows 20 Wall Balls 14/8 Extra Work: 3) Hip Thrusts: 3 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 – Competition: Wednesday, March 17th, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Pause Front Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of each rep for 3 seconds, no bounce on the way up. 2) Football Bar Bench Press: 5 sets of 5 Warm-up as needed. Use a mid grip. Build as heavy as possible. Rest 2-3 minutes between sets. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Rowed Movement 2 – 1-10 Kipping Handstand Push-ups Movement 3 – 6-10 Bar Facing Burpees Pick reps you can maintain for all 3 movements. 4) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Floor Press: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Arm Dumbbell Row: 4 sets…
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