Pure Pharma Supplements
We put a little feeler out on Facebook last week to see if people were interested in purchasing Pure Pharma products through the gym. It seems there are a handful of people interested so we are going to go ahead and give it a go. For our initial order we are going to do a pre-order to get the ball rolling. If enough of you buy it and like it we will start stocking the product so that you guys always have it on hand. Pure Pharma only puts out a few products, what they do put out, they put out extremely high quality versions of, and the products they put out are arguably products that everyone should take regardless of your diet and exercise…especially since we live in Vermont where there is no sun 🙂 Instead of me writing out a list…
Champlain Valley CrossFit – Competition: Tuesday, September 23rd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 6 Rest 90-120 seconds between sets. Load as deemed fit. Class: 4) Snatch Pull + Power Snatch + Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60% of your 1RM Power Snatch and build up as heavy as possible. No dropping the bar between reps. Use straps of you need them have them, keep your footwork the same through all the reps. 5) Clean Pull + Power Clean + Clean…
Champlain Valley CrossFit – Sport: Tuesday, September 23rd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Snatch Pull + Power Snatch + Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60% of your 1RM Power Snatch and build up as heavy as possible. No dropping the bar between reps. Use straps of you need them have them, keep your footwork the same through all the reps. 2) Clean Pull + Power Clean + Clean + Hang Clean + Jerk: 1 Complex Every 2 minutes for 7 sets Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork. 3) 3 rounds AQAP: 21 Wall Balls 20/14 15 Pull-ups 9 Power Snatch 75/53 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Face Pulls: 5 sets of 20…
Champlain Valley CrossFit – Fitness: Tuesday, September 23rd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Weighted Box Jumps: 5 reps Every 2 minutes for 7 sets For this Box Height doesn’t need to be high, the emphasis is more on jumping high, not picking your feet up out of the way. Use Dumbbells in each hand for weighting the movement and use a 12″ Box. 2) Power Clean and Push Jerk: 3 reps Every 2 minutes for 7 sets Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork. 3) 3 rounds AQAP: 21 Wall Balls 14/8 15 Ring Rows 9 Deadlifts 95/65 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
Champlain Valley CrossFit – Competition: Monday, September 22nd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) 20 minute EMOTM: Odd, Strict Handstand Push-ups, Even, Box Jump Overs 24/20 Pick rep range on the Handstand that you can maintain. Goal/standard is 10 reps/round, if you can do this than work to a deficit. For the Box Jumps Overs work on whatever style is fastest for you, no more than 10 reps/round. 2) 2-Stop Snatch Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. Goal is to work heavier than last week. 3) Hang Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets,…
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