Champlain Valley CrossFit – Fitness: Saturday, December 27th, 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) 3 rounds AQAP: 30 Wall Balls 14/8 30 Kettlebell Deadlifts 70/53 30 Push-ups Extra Work: 2) 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
Champlain Valley CrossFit – Fitness: Friday, December 26th, 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) Barbell Lunges: 5 sets of 5/side Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs to last weeks sets. Alternate legs each rep. 2) Box Jumps: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. These should be individual reps, step down from the box and reset between each rep. 3) 21-15-9 – AQAP: Dumbbell Box Steps-Up 50/35 @ 24/20 Burpees Extra Work: 4) Hip Extension: 3 sets of…
Champlain Valley CrossFit – Sport: Friday, December 26th, 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) Snatch: 3 sets of 1 @ 77.5% Warm-up as needed. Rest 90-120 seconds between sets. All reps are full squat. 2) Snatch Pull: 3 sets of 3 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch Deadlift (Tempo): 3 sets of 3 @ 105% Warm-up as needed. Rest 90-120 seconds between sets. These should be performed at Tempo, 2 seconds up, Pause, 2 seconds back down. If you can control…
Champlain Valley CrossFit – Competition: Friday, December 26th, 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) Overhead Squat: 5 sets of 5 @ 85% of 5RM Warm-up as needed. Rest 2-3 minutes between sets. Last set is Max Reps. Add 2.5-5lbs from last week. 2) 3-Position Snatch: 2 sets @ 70%, 3 sets @ 75% Warm-up as needed. Rest 90-120 seconds betweens sets. All reps full Squat. Use straps if you need them/have them. Order is Floor, Below the Knee, Mid Thigh. WOD: 3) Snatch Pull: 5…
Champlain Valley CrossFit – Competition: Thursday, December 25th, 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 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) *…
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