Champlain Valley CrossFit – Fitness: Tuesday, October 7th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Deadlift: 2 reps EMOTM x 12 minutes Start at a moderate weight, build as heavy as deemed fit. 2) Power Clean + Push Press: 1 rep Every 90 seconds x 8 sets Start at a moderate weight, build as heavy as deemed fit. 3) 9 minute AMRAP: 3 Deadlifts 75/53 3 Hang Power Cleans 75/53 3 Push Press 75/53 30 Single-unders Extra Work: 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 Absolutely nothing to do with CrossFit, but amazing…don’t forget about the things to do outside of the gym
Champlain Valley CrossFit – Fitness: Monday, October 6th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Back Squat: 3 sets of 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 400m Run 30 Wall Balls 14/8 20 Ring Rows 30 Wall Balls 14/8 400m Run Extra Work: 4) Hip Extension: 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 – Sport: Monday, October 6th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 400m Run 30 Wall Balls 20/14 20 Pull-ups 30 Wall Balls 20/14 400m Run Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Monday, October 6th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Pre Class: 1) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Only build as heavy as you can maintain getting the bar up to your sternum. The goal for positioning should be shoulders back and in your toes at the top of the pull. Not looking for a “panda” pull. 2) Touch and Go Snatch: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes, or as needed between sets. Goal should be to hit a max effort set of 5, your other 2 sets should be as close to this set as possible. Use straps if you need them/have them. Class: 3) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest…
Champlain Valley CrossFit – Competition: Saturday, October 4th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Football Bar Bench Press Wide: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) 3 rounds AQAP: 250m Row Rest 1 minute 500m Row Rest 2 minutes 750m Row Rest 3 minutes Goal is hard, but maintainable efforts, don’t try and PR your 500m the first round and then snail through the rest of the sets. 4) Strict Pull-ups: 4 sets of Max Reps Rest 3 minutes between sets. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc….
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