Champlain Valley CrossFit – Competition: Wednesday, December 31st, 2014
* 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 with close January 20th ** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Back Squat: 5 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your fifth set is a Max Reps set. Add 2.5-5lbs from last week 2) Muscle Snatch: 5 @ 65%, 4 @ 70%, 2×3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your Max Muscle Snatch. If you don’t know your Max Muscle Snatch take approximately 70% of your Max Snatch as a Max…
Champlain Valley CrossFit – Sport: Wednesday, December 31st, 2014
* 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 with close January 20th ** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Jerk Dips: 3 @ 90%, 3 @ 95%, 3 @ 100% Warm-up as needed. Rest 60 seconds between sets. 2) Jerk: 2×2 @ 80%, 2×2 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 5 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Deadlifts 135/95 60 Double-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. 5) Row: 3 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed…
Champlain Valley CrossFit – Fitness: Wednesday, December 31st, 2014
* 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 with close January 20th ** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th 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 Holds: 5 x Max Time Cap your effort at 60 seconds. 3) 5 rounds AQAP: 10 Shoulder-to-Overhead 75/53 20 Kettlebell Deadlifts 53/35 60 Single-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Tuesday, December 30th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** 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 with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs over last week. 2) Stiff Leg Deadlift: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds betweens sets. Goal is heavier than last week. 3) 12 minute AMRAP: 10 Push-ups 20 Kettlebell Swings 35/26 30 Air Squats Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post…
Champlain Valley CrossFit – Competition: Tuesday, December 30th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** 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 with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th Pre Class: 1) Strict Press: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) 20 minute EMOTM: Odd, GHD Sit-ups 1-10 reps, Even, Lateral Box Jumps Over 24/20 1-10 reps This shouldn’t be super taxing, pick reps you can easily maintain. This should be some easy going Aerobic work that will get you warm for the rest of your…
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