Champlain Valley CrossFit – Sport: Thursday, February 12th, 2015
* Hoodie and T-Shirt Order HERE ** The Open Is Coming 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 worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts,…
Champlain Valley CrossFit – Fitness: Thursday, February 12th, 2015
* Hoodie and T-Shirt Order HERE ** The Open Is Coming 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 worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts,…
CVCF Winter Hoodie + T-Shirts
We’ve been just a touch behind with getting these done, but we finally found a hoodie to get our new sweatshirts printed on. As many of you know we have a full range of sizing hanging at the gym, please make sure you try them on to get the proper fit…we only have up to XL, but they make up to a 4XL for the larger folks in the gym. The hoodie will be the mock-up pictured below. We will be going with a basic white print, that way you can order any color of the hoodie, grey/black, green, blue, or red. In addition we are going to do a run of t-shirts with the same print, they will also be done with a white print, you can choose any of the colors at the link here they will be done on Canvas…
Champlain Valley CrossFit – Competition: Wednesday, February 11th, 2015
* The Open Is Coming HERE 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: 4 sets of 3 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them. 3) Clean and Jerk: 2 sets of 2 @ 65%, 3 sets of 1 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk. 4) Snatch Deadlift: 3 sets of 3 @ 103% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them, have them. 5) 40 minute EMOTM: Movement 1 10-15- Hand Release Burpee-to-Target Movement 2 1-10 Chest-to-bar Pull-ups Movement 3 10 Wall Balls 30/20 Movement 4 5 Cycled Push Jerk Pick reps…
Champlain Valley CrossFit – Sport: Wednesday, February 11th, 2015
* The Open Is Coming HERE WOD: 1) Jerk Complex: 1 Complex Every 90 seconds for 12 sets 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Start around 60% of your 1RM Push Press, build as heavy as deemed fit. 2) AQAP: 90 Wall Balls 20/14 60 Shoulder-to-Overhead 95/65 30 Burpee Lateral Bar Hops Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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