Champlain Valley CrossFit – Sport: Thursday, October 16th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM 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) 12 minute AMRAP: 12 Renegade Rows 50/35 100m Sprint Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on a smooth and steady pace. Walk through your heels and use that posterior chain. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Final piece to this series. If you haven’t watched the others and you’re at…
Champlain Valley CrossFit – Competition: Wednesday, October 15th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM WOD: 1) Front Squat w/Chains – 80lbs: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. There should be 60lbs 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, Muscle-ups, Even, 30 Double-unders Pick reps you can maintain for the Muscle-ups. Goal should be Unbroken Double-unders for all sets. If you have solid Double-unders then use this as an…
Champlain Valley CrossFit – Fitness: Wednesday, October 15th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute EMOTM: Minutes 1-5, 30 seconds Front Rack Hold, Minutes 6-10, 3 Push Press, Minutes 11-20, 1 Push Press The Front Rack Holds should be used as a way to one, warm-up your rack position, and two to work on trunk strength. These should be done Heavy, think up around your max Front Squat or heavier. Start at a moderate load for your Push Press and build as heavy as you can. 2) 12 minute AMRAP: 12 Ring Rows 12 Deadlifts 95/65 12 Abmat Sit-ups Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible, but keep it STRICT. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…
Champlain Valley CrossFit – Sport: Wednesday, October 15th, 2014
* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute EMOTM: Minutes 1-5, 30 seconds Front Rack Hold, Minutes 6-10, 3 Jerk Balance, Minutes 11-20, 2 Halting Jerks The Front Rack Holds should be used as a way to one, warm-up your rack position, and two to work on trunk strength. These should be done Heavy, think up around your max Front Squat or heavier. For the Jerk Balance and Halting Jerks the focus should be technique and speed, not loading. If you’re feeling good build up the weight, but otherwise keep weights moderate. 2) 12 minute AMRAP: 12 Pull-ups 12 Deadlifts 155/105 12 Abmat Sit-ups Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Run: 6 x 400m Rest 90 seconds between intervals. Goal should be fastest consistent…
2014 Fall Long Sleeve T-Shirt Hoodie
A lot of you have been asking for different soft goods. We are going to slowly roll some different things out over the next 3-6 months that you have been asking for. We’ve gotten a lot of positive feedback and desire for this product. This is going to be a Next Level Tri-Blend (very similar to our Canvas Tri-blend T-shirts we print on) Long Sleeve T-shirt Hoodie. With the weather still relatively warm this is a great in between a full Sweatshirt and T-shirt, it’s also an incredibly comfortable piece to just hang out in at home. We have samples at the gym if you’d like to try them on. Cost is going to be $30, you can sign-up at the link HERE. We will be doing them in Red only with White print. As with all of our Soft Goods and Supplements cash…
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