Champlain Valley CrossFit – Fitness: Thursday, October 23rd, 2014
Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) AQAP: 50 Abmat Sit-ups 100 Kettlebell Swings 35/26 50 Abmat Sit-ups Extra Work: 3) Banded Shoulder Series: 3 rounds Rest 60 seconds between sets. Perform 10 Overhand Band Pull Aparts, 10 Underhand Band Pull Aparts, 10 No Moneys. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, October 23rd, 2014
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), but the effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Sport: Thursday, October 23rd, 2014
Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) AQAP: 50 Abmat Sit-ups 100 Kettlebell Swings 53/35 50 Abmat Sit-ups Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on walking through your heels. Goal should be a steady consistent pace. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Wednesday, October 22nd, 2014
Class: 1) 21 minute EMOTM: Mintues 1-5, Jerk Rack Hold, Minute 6 Rest, Minutes 7-11, 3 Push Press, Minutes 12-16, 2 Push Press, Minutes 17-21, 1 Push Press Jerk Holds should be heavy somewhere around your Max Jerk to your Max Front Squat, make sure you maintain a full Jerk Grip and don’t let your hand slide to a Front Squat Position. Push Press start around 60% of your 1RM and build up as heavy as you can through the course of the lifts. 2) 3 rounds AQAP: 10 Power Cleans 75/53 20 Ring Rows 30 Wall Balls 14/8 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
Champlain Valley CrossFit – Competition: Wednesday, October 22nd, 2014
WOD: 1) Front Squat w/Chains – 40lbs: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. There should be 20lbs of chain on each side. 2) Front Rack Holds: 3 sets of 30 seconds Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands. Goal is heavier than last week. 3) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week. 4) 20 minutes EMOTM: Odd, 10 Wall Balls 30/20, Even, Handstand Walk If you can’t hit 10 Wall Balls without this being a complete Met-con then scale the reps before you scale the loading. Don’t Handstand Walk more than 50ft per round, if you’re an ace at Handstand Walking then work on Strict HSPU. 5) Strict…
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