Champlain Valley CrossFit – Competition: Thursday, March 5th, 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…
Champlain Valley CrossFit – Fitness: Thursday, March 5th, 2015
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, Snatches, etc. all in a strength baring format,…
Champlain Valley CrossFit – Sport: Wednesday, March 4th, 2015
WOD: 1) Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) 12 minute AMRAP: 10 Pull-ups 20 Wall Balls 20/14 30 Kettlebell Swings 53/35 Extra Work: 3) Front Plank: Accumulate 5 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: Wednesday, March 4th, 2015
WOD: 1) Back Squat: 5 sets of 3 @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Muscle Snatch: 2 sets of 3 @ 75%, 2 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Clean and Jerk: 2 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk. 4) Clean Deadlift: 5 sets of 4 @ 113% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 5) 20 minute EMOTM: Movement 1 5 Moderate Touch and Go Power Snatch Movement 2 10 Wall Balls 30/20 Start with an extremely comfortable loading on the Power Snatch, build up as deemed fit,…
Champlain Valley CrossFit – Fitness: Wednesday, March 4th, 2015
WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Dumbbell Floor Press: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 12 minute AMRAP: 10 Ring Rows 20 Wall Balls 14/8 30 Kettlebell Swings 35/26 Extra Work: 4) Front Plank: Accumulate 5 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
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
