Champlain Valley CrossFit – Fitness: Tuesday, January 27th, 2015
* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to the opposite leg. 3) 9 minute AMRAP: 9 Wall Balls 14/8 9 Ring Rows 9 Kettlebell Deadlifts 53/35 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments This is a great series…
Champlain Valley CrossFit – Competition: Monday, January 26th, 2015
* Paleo Challenge starts February 2nd, info HERE. Pre Class: 1) Snatch off Blocks (Mid-Thigh): 2 sets of 3 @ 73%, 2 sets of 2 @ 73% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar. 2) Jerk: 4 sets of 2 @ 82% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders. 3) Clean Pull (Deficit 2-3″): 5 sets of 5 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 5) 10 minute AMRAP: 10 Front…
Champlain Valley CrossFit – Sport: Monday, January 26th, 2015
* Paleo Challenge starts February 2nd, info HERE. WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 10 Front Squats 95/65 10 Toes-to-bar 10 Box Jump Overs 24/20 Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy as possible. 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, January 26th, 2015
* Paleo Challenge starts February 2nd, info HERE. WOD: 1) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Reverse Lunge: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week. 3) 10 minute AMRAP: 10 Goblet Squats 53/35 10 Abmat Sit-ups 10 Box Jump Overs 24/20 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, January 24th, 2015
* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 87%, 1 @ 84%, 1 @ 82% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. 2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 87%, 1 @ 84%, 1 @ 82% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes…
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