Champlain Valley CrossFit – Sport: Tuesday, December 16th, 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) Clean and Jerk: 3 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Each rep is full Squat Clean and Split Jerk. Focus on making each rep perfect. 2) Clean Pull: 3 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Percentage is of your Max Clean Power or Full whichever is higher. This is a positioning drill focus on an even pull off the floor, and keeping your heels down as long…
Champlain Valley CrossFit – Fitness: Tuesday, December 16th, 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Built up to a moderate load and then perform all 5 sets at the same weight. Set the weight dead between each rep. 2) Stiff Leg Deadlift: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Focus for this movement should be more on movement quality and range of motion over loading. 3) AQAP: 60 Kettlebell Swings 35/26 50 Wall Balls 14/8 40 Box Jumps…
Champlain Valley CrossFit – Competition: Monday, December 15th, 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 Pre Class: 1) Power Snatch + 2 Snatch: 2 sets @ 65%, 3 sets @ 70% Warm-up as needed. Rest 90-120 seconds betweens sets. Use straps if you need them/have them. 2) Jerk: 2 sets of 3 @ 70%, 3 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Use blocks if you need them/have them. 3) Clean Pull: 2 sets of 7 @ 90%, 3 sets of 5 @ 90% Warm-up as needed. Rest 90-120 seconds between sets….
Champlain Valley CrossFit – Sport: Monday, December 15th, 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) Front Squat: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 2) 10 minute AMRAP: 10 Goblet Squats 70/53 10 Pull-ups 10 Deadlifts 135/95 Extra Work: 3) Butterfly Pull-ups: 10 minutes Practice Work on any facet of a Butterfly Kipping Pull-up. 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, December 15th, 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) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build up to a moderate weight and perform all 5 sets at this weight. 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. 3) 10 minute AMRAP: 10 Goblet Squats 53/35 10 Ring Rows 10 Kettlebell Deadlifts 53/35 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds…
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