Champlain Valley CrossFit – Sport: Saturday, September 27th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) 3 rounds AQAP: 800m Run 40 Push-ups 30 Pull-ups 20 Deadlifts 185/123 Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. 3) Hip Thrusts: 4 sets of 8 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 Strongly encourage you all to spend the few bucks and watch this movie. Important for some of you to remember is that just because you’re thin and lean doesn’t mean you’re healthy.
Champlain Valley CrossFit – Sport: Friday, September 26th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 21 Dumbbell Hang Squat Clean Thruster 35/25 400m Run 15 Dumbbell Hang Squat Clean Thruster 35/25 400m Run 9 Dumbbell Hang Squat Clean Thruster 35/25 400m Run Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet/style of a Pistol Squat. If mobility is your limiting factor, work on that. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Fitness: Friday, September 26th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is to build heavier than last week. 2) Dumbbell Split Squats: 3 sets of 8/side Warm-up as needed. Rest 90 seconds between sets. Perform all 8 reps on one side before moving to the other. 3) AQAP: 21 Dumbbell Hang Squat Clean Thruster 25/15 400m Run 15 Dumbbell Hang Squat Clean Thruster 25/15 400m Run 9 Dumbbell Hang Squat Clean Thruster 25/15 400m Run 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 Del getting some love on the update show
Champlain Valley CrossFit – Competition: Friday, September 26th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Halting Jerk: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. No blocks, this should be more technique focused, so keeps the lifts clean and bring the bar back down to the rack position each rep. Hold the bottom of each dip for 3 seconds. Goal is heavier than last week. 2) Deficit Clean Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work at 100%+ of your 1RM Clean. Use straps if you need them/have them. Deficit should be about 2″ (Olympic 45lb Competition Bumper). Make sure you trace the movement pattern of a Clean when doing these, don’t just perform a normal Deadlift, and put the bar back down in the same way…
Champlain Valley CrossFit – Competition: Thursday, September 25th, 2014
* Pure Pharma Products why you should take them and how to order HERE **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…
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