Champlain Valley CrossFit – Fitness: Saturday, November 22nd, 2014
* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Burpee Lateral Bar Hops 30 Abmat Sit-ups Extra Work: 2) Plank Work: 3 rounds 30 seconds each Bird Dog Left + Right, Plank Front, Left, Right. 1 minute Rest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, November 21st, 2014
* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Behind the Neck Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week. 2) 2-Stop Clean Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed. Goal is heavier than last week. 3) Hang Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible. Goal is heavier than last week. Class: 4) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 5 @ 60%, 5 @…
Champlain Valley CrossFit – Sport: Friday, November 21st, 2014
* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Class: 1) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) “Jackie” – AQAP: 1000m Row 50 Thrusters 45/33 30 Pull-ups Rad photo finish at around 9:50 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Friday, November 21st, 2014
* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Class: 1) Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Set the bar dead on the ground each rep. 2) AQAP: 1000m Row 50 Thrusters 25/15 30 Ring Rows Rad photo finish at around 9:50 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, November 20th, 2014
* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE 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) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing),…
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