Champlain Valley CrossFit – Competition: Wednesday, January 7th, 2015
* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series. ** Paleo Challenge starts February 2nd, info HERE. *** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Back Squat: 5 sets of 3 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Muscle Snatch: 4 @ 70%, 2 sets of 3 @ 75%, 3 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) 2-Position Clean: 2 sets of 2 @ 77%, 3 sets of 2 @ 81% Warm-up as needed. Rest 90-120 seconds between sets….
Champlain Valley CrossFit – Fitness: Wednesday, January 7th, 2015
* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series. ** Paleo Challenge starts February 2nd, info HERE. *** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. 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) Handstand Hold: 5 x Max Time Cap your hold at 60 seconds. Focus on keeping yourself tight and straight in your holds. 3) 4 rounds for Max Reps: 40 seconds Row For Calories 20 seconds Rest 40 seconds Shoulder-to-Overhead 65/45 20 seconds Rest 40 seconds Ring Rows 20 seconds Rest Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal…
Paleo Challenge
The time has come and the Paleo Challenge is just around the corner. Traditionally we have started the Paleo Challenge the beginning of January and gone for anywhere from 45-60 days. We know 60 days is a long time to be committed to something and one of the biggest faults of our Paleo Challenge is that it’s just a little too long for people to stay engaged. For this year the Paleo Challenge will be just 30 days. In addition we are going to start it in February. We’ve found most people, given it’s the New Year are a little more focused at the beginning of January for everything they do, so this year we are going to start the beginning of February at a time when many folks are starting to lose focus a bit. Like years past $20 cash is the…
Champlain Valley CrossFit – Competition: Tuesday, January 6th, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales will close January 20th Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. WOD: 2) Clean: 4 sets of 2 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Perform these as Touch-and-Go. 3) Snatch High-Pull: 4 sets of 2 @ 80%, 3 sets of 3 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) 9 minute Up Ladder: 3 Hang…
Champlain Valley CrossFit – Sport: Tuesday, January 6th, 2015
* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales will close January 20th WOD: 1) Snatch: 3 sets of 1 @ 82.5% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat 2) Clean and Jerk: 3 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk. 3) Snatch Pull from Deficit 2″: 3 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) 9 minute Up Ladder: 3 Hang Squat Cleans 115/75 3 Burpee Lateral Bar Hops Extra Work: 5) Hollow Position: Accumulate 3 minutes Keep track…
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