Champlain Valley CrossFit – Competition: Thursday, October 30th, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions 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),…
Champlain Valley CrossFit – Sport: 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…
Champlain Valley CrossFit – Competition: Wednesday, October 29th, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, the goal is not to necessarily max out. All 7 sets should be at 85% or higher. 2) 20 minutes EMOTM: Odd, Muscle-ups, Even, Lateral Box Jumps Overs 24/20 Pick reps you can maintain and be consistent on. No more than 10 Box Jumps per round. 3) Strict Chest-to-bar: 10 minutes EMOTM Pick reps you can maintain for all 10 sets. 4) Kroc Rows: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. 5) Band Shoulder Series: 4 sets 10 reps each Overhand Pull-Aparts, Underhand Pull-Aparts, No Moneys, Face Pulls. 6) Single Leg Hip Thrust: 3 sets of 15/side Rest 90 seconds between sets. Add load if able. 7) Sled Drag: 4 x 50m Heavy. Rest 60…
Champlain Valley CrossFit – Sport: Wednesday, October 29th, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Bench Press: 5-5-5-10-10-10 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) 3 rounds AQAP: 30 Kettlebell Swings 70/53 30 Box Jumps 24/20 Extra Work: 3) Handstand Push-ups: 10 minutes Practice Work on any style of Handstand Push-up. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc, for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, October 29th, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Bench Press: 5-5-5-10-10-10 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Box Jumps 24/20 Extra Work: 3) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc, for all work completed. Post Results/Thoughts To Comments
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