Champlain Valley CrossFit – Fitness: Friday, October 3rd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Goal is to perform all 8 reps on one side, with the opposite foot in the air before moving to the other foot. 3) 3 rounds AQAP: 400m Run 21 Hang Power Cleans 45/35 12 Pull-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: Thursday, October 2nd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM 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…
Champlain Valley CrossFit – Fitness: Thursday, October 2nd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 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: 50m Sled Drag 160/115 20 Abmat Sit-ups 10 Ball Slams 30/20 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champain Valley CrossFit – Sport: Thursday, October 2nd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 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: 50m Sled Drag 160/115 20 Abmat Sit-ups 10 Ball Slams 40/30 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 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 – Competition: Wednesday, October 1st, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM ** If you are planning on following this programming please make sure you come in and make time to do this in the back room so you’re not disrupting class. WOD: 1) Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. The goal is not necessarily to go for a PR, in fact only go for a PR if you’re feeling like a beast. Otherwise the lifts should all be at 85% or heavier. 2) 20 minute EMOTM: Odd, Muscle-ups, Even, Pistol Squats Pick reps you can maintain for all 10 sets. Work on any variation of a Pistol Squat, no more than 5 rep/side/round. 3) Ring Rows: 4 sets of 8-10 reps Rest 90-120 seconds between sets. Feet on a 20″ Box. Add load as able. 4) Single Arm Dumbbell Rows: 4…
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