Next Training Cycle: 12/15/14 – 3/8/15
Congrats to everyone that was diligent and worked hard through our last cycle of training. Many are sporting some bigger squats and tighter fitting jeans. The last two weeks have been a bit of a mish-mash of programming, we’ve tested a number of strength items and haven’t been on a strict regimented program. Tomorrow we will start rolling with a new program and there are a few thoughts that I wanted to get out there for you guys to help guide you. Champlain Valley CrossFit has now been open for over 4 years, pretty crazy, and myself alone I’ve now taught over 5000 classes. That’s a lot of time spent working with people, learning about people, and using what I learn to try and offer you all a better experience. As you know, at Champlain Valley CrossFit we have all types of athletes,…
Champlain Valley CrossFit – Fitness: Saturday, December 13th, 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. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute AMRAP: 50 Wall Balls 14/18 50 Single-unders 40 Box Jumps 24/28 40 Abmat Sit-ups 30 Ring Rows 30 Bar Facing Burpess 20 Power Cleans 65/45 20 Shoulder-to-Overhead 65/45 10 Push-ups 10 Pull-ups Extra Work: 2) Good Morning: 4 sets of 10 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 – Competition: Saturday, December 13th, 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. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Clean Pulls: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. Use straps if you need them/have them. 2) Hang Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heaver than last week. 3) Jerks: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Use blocks if you have them. 4) “Open Test” – 20 minute AMRAP: 50 Wall Balls 20/14 50 Double-unders 40 Box Jumps 24/28 40 Toes-to-bar 30 Pull-ups 30 Bar Facing Burpess 20 Power Cleans 145/100 20 Shoulder-to-Overhead 145/100 10 Power…
Champlain Valley CrossFit – Sport: Saturday, December 13th, 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. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute AMRAP: 50 Wall Balls 20/14 50 Double-unders 40 Box Jumps 24/28 40 Toes-to-bar 30 Pull-ups 30 Bar Facing Burpess 20 Power Cleans 95/65 20 Shoulder-to-Overhead 95/65 10 Ring Dips 10 Chest-to-bar Pull-ups Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up 3) Good Morning: 4 sets of 10 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 – Sport: Friday, December 12th, 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. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 5 rounds AQAP: 20 Deadlifts 135/95 20 Push-ups Extra Work: 4) Bulgarian Split Squats: 3 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Bar on Back Rack. 5) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds betweens sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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