Champlain Valley CrossFit – Fitness: Monday, December 22nd, 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) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Perform your sets today 5lbs heavier than last week. 2) Dumbbell Split Squats: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Perform all 8 reps on 1 side then the other side. Goal is to work heavier than last week. 3) 21-15-9 – AQAP: Thrusters 45/35 Ring Rows Extra Work: 4) Hip Thrusts: 4 sets…
Week 1 Strength is Done Now Where?
So last Monday, December 15th we started a new 12 week block of training. For a good portion of our strength work this cycle we are just going to be working on what is called linear periodization. This is one of the most basic ways to attack strength training and while often people will say it doesn’t work well for advanced lifters that is just not true, and for newer lifters this is often the way to get the most bang for your buck. The idea is really quite simple, do a little more each week, by adding a little more weight to the bar each week your body should respond by growing stronger. Eventually you’ll have to tap out as you just can’t keep adding weight forever, but this is a very basic, and tried and true method of getting stronger for…
Champlain Valley CrossFit – Competition: Saturday, December 20th, 2014
* Read This, Next Programming Cycle 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 WOD: 1) Snatch: 3 @ 70%, 2 @ 75%, 2 sets of 1 @ 80%, 1 @ 75%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between the reps, do not perform them as Touch-and-Go. Ideally no straps here. 2) Clean and Jerk: 3 @ 70%, 2 @ 75%, 2 sets of 1 @ 80%, 1 @ 75%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and…
Champlain Valley CrossFit – Sport: Saturday, December 20th, 2014
* Read This, Next Programming Cycle 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 WOD: 1) 20 minute AMRAP: 10 Power Snatch 95/65 20 Burpee Lateral Bar Hops 60 Double-unders Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) GHD Sit-Ups: 3 sets of 20-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, December 20th, 2014
* Read This, Next Programming Cycle 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 WOD: 1) 20 minute AMRAP: 10 Deadlifts 95/65 20 Burpee Lateral Bar Hops 80 Single-unders 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
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
