Champlain Valley CrossFit – Sport: Saturday, November 1st, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) 20 minute AMRAP: 200m Run 10 Shoulder-to-Overhead 115/75 1 Rope Climb 15ft Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Keep it strict. Heavy as possible. 3) GHD Sit-ups: 3 sets of 20 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: Friday, October 31st, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Reverse Lunges: 4 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Alternate legs each rep. 2) High Box Jumps: 5 sets of 5 Rest 90-120 seconds between sets. Build as high as possible. Take your time and rest between each rep. 3) 7 minute Up Ladder: 3 Power Cleans 65/45 3 Ring Rows 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: Friday, October 31st, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Pre Class: 1) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. WOD: 3) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 4×5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 5) 7 minute Up Ladder: 3 Power Cleans 135/95 3 Pull-ups Post Class: 6) Hip Extension: 3 sets of 20-30 reps Rest 90 seconds between sets. Add load if able. 7) Sled Drag: 4 x 100m Rest 60 seconds between sets. Moderate load. 8) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results…
Champlain Valley CrossFit – Sport: Friday, October 31st, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4×5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) 7 minute Up Ladder: 3 Power Cleans 95/65 3 Pull-ups Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet, including mobility, of a Pistol Squat. 5) Reverse Hyper: 3 sets of 20 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 – Fitness: Thursday, October 30th, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Our standard Thursday class setup is going to change for the immediate and ongoing future. We are going to change things up a bit, give you guys more options, but still give you a template and enable you to pack a lot into your hour class time. The guidelines above are further explained below. Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, or Run. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 20 seconds of work (30 seconds…
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