Champlain Valley CrossFit – Sport: Saturday, February 7th, 2015
WOD: 1) 5 rounds 3 minute AMRAP – 1 minute Rest: 5 Burpees 10 Shoulder-to-Overhead 115/75 15 Alternating Lunges Each 3 minute Period start back on your first Burpee. Score each 3 minute piece. Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and breaks to complete. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Friday, February 6th, 2015
WOD: 1) Back Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Goal is 5-10lbs heavier than last week. 2) Hurdles: 5 sets of 5 Warm-up as needed. Stop and reset between each rep. Build as high as possible. 3) AQAP: 25-20-15-10-5 Goblet Squats 53/35 15-12-9-6-3 Push-ups Extra Work: 4) 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: Friday, February 6th, 2015
WOD: 1) Snatch: 5 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean and Jerk: 4 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split 3) AQAP: 25-20-15-10-5 Front Squats 95/65 15-12-9-6-3 Push-ups Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Build as heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to get consistent sets of 50+ unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, February 6th, 2015
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 @ 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. WOD: 3) Snatch Pull (Deficit): 5 sets of 4 @ 93% 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: 2 sets of 4 @ 87%, 2 sets of 3 @ 87% Warm-up as needed. Rest 90-120 seconds between sets. 5) AQAP: 25-20-15-10-5 Front Squats 135/95 5-4-3-2-1 Deficit HSPU Ideally the Deficit should be done on Paralettes and head to floor, scale as needed to keep this a Met-con. Extra Work: 6) Reverse Hyper: 3 sets of…
Champlain Valley CrossFit – Competition: Thursday, February 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…
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