Champlain Valley CrossFit – Fitness: Friday, October 10th, 2014
Class: 1) Barbell Lunges: 4 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Build as heavy as deemed fit. 2) Hip Thrusts: 3 sets of 12 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) 8 minute AMRAP: 5 Thrusters 65/45 10 Knee-ups 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 10th, 2014
Pre Class: 1) Jerks: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks. 2) Touch and Go Clean: 3 sets of 5 Warm-up as needed. Rest 3 minutes or as needed between sets. Build as heavy as possible. 3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Class: 4) Back Squat: 6 @ 65%, 6 @ 75%, 2×6 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 6) AQAP: 5-4-3-2-1 Squat Clean Thrusters 135/95 10-8-6-4-2 Toes-to-bar Post Class: 7) Hip Extension: 4 sets of 8 Hold the top of each repetition for a 3 second pause. Add load as able. Rest 90…
Champlain Valley CrossFit – Competition: Thursday, October 9th, 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 – Fitness: Thursday, October 9th, 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) 12 minute AMRAP: 1000m Row then AMRAP… 15 Kettlebell Swings 35/26 15 Goblet Squats 35/26 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 – Sport: Thursday, October 9th, 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) 12 minute AMRAP: 1000m Row then AMRAP… 15 Kettlebell Swings 53/35 15 Goblet Squats 53/35 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. 4) Sled Drag: 400m @ Bodyweight Focus on continuous motion and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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