Champlain Valley CrossFit – Fitness: Monday, November 17th, 2014
* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 3) 7 minute Up Ladder: 3 Ring Rows 3 Wall Balls 14/8 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 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, November 15th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM, build as heavy as deemed fit. 4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Start at 60% of your 1RM, build as heavy as deemed fit. WOD: 5a) 5 minute Up Ladder: 1 Hang Power Clean 225/155 1 Defeicit HPSU 8″ Rest 5 minutes 5b) 5 minute Up Ladder: 2 Hang Power Cleans 185/123 2 Strict Handstand Push-ups Rest 5 minutes 5c) 5 minute Up Ladder: 3…
Champlain Valley CrossFit – Sport: Saturday, November 15th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute Up Ladder: 3 Push-ups 3 Toes-to-bar 3 Hang Power Snatch 95/65 After 3 reps go to 6, then 9, 12, and so on until 20 minutes is up Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) Plank Work: 3 rounds 30 seconds each for the following…Bird Dog Left and Right, Front, Right, and Left Plank. Rest 1 minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Sorry for the shakiness, a little something we’re going to ask of you come Monday. Thanks.
Champlain Valley CrossFit – Fitness: Saturday, November 15th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute Up Ladder: 3 Push-ups 3 Abmat Sit-ups 3 Hang Power Cleans 65/45 After 3 reps go to 6, then 9, 12, and so on until 20 minutes is up Extra Work: 2) Plank Work: 3 rounds 30 seconds each for the following…Bird Dog Left and Right, Front, Right, and Left Plank. Rest 1 minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Sorry for the shakiness, a little something we’re going to ask of you come Monday. Thanks.
Champlain Valley CrossFit – Fitness: Friday, November 14th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 15/10 100 Single-unders Hope to see you many of you in to pour it out for one of own and for someone who was a very influential person in making CVCF happen. Extra Work: 2) 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
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