Champlain Valley CrossFit – Fitness: Friday, February 13th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Back Rack Split Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other. 2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance. 3) 3 rounds for Max Reps: 60 seconds Max Calories Rowed 30 seconds Rest 60 seconds Max Kettlebell Swings 35/26 30 seconds Rest 60 seconds Max Ring Rows 30 seconds Rest Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Getting you…
Champlain Valley CrossFit – Sport: Friday, February 13th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 8 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 6 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 3 rounds for Max Reps: 60 seconds Max Calories Rowed 30 seconds Rest 60 seconds Max Kettlebell Swings 53/35 30 seconds Rest 60 seconds Max Rope Climbs 15ft 30 seconds Rest Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Only work within the height that you can rebound. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Getting you ready for the Open!
Champlain Valley CrossFit – Competition: Friday, February 13th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE Pre Class: 1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Snatch: 2 sets of 2 @ 65%, 3 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. WOD: 3) Snatch Pull (Deficit): 3 sets of 3 @ 84% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″ 4) Snatch Push Press: 4 sets of 4 @ 77% Warm-up as needed. Rest 90-120 seconds between sets. 5) 3 rounds for Max Reps: 60 seconds Max Calories Rowed 30 seconds Rest 60 seconds Max Kettlebell Swings 70/53 30 seconds Rest 60 seconds Max Rope Climbs 15ft 30…
Pull-Up Clinic
Whether you’re brand new or have been coming for CrossFit for a year or more, for many of you a Pull-up is one of the most sought after movements for some of you. Sunday, February 22nd, Nate will be putting on a Pull-up clinic to help you guys get your first Kipping Pull-up, maybe to clean up your rhythm, or to just work on your general positioning and safety. The Session will run from 11:15 after Open gym, until 12:00. Cost is $5 cash upfront. Whether you’re looking for your first pull-up or want to clean up your movement for the Open this is a great chance to work on the movement.
Champlain Valley CrossFit – Competition: Thursday, February 12th, 2015
* Hoodie and T-Shirt Order HERE ** The Open Is Coming 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…
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