Champlain Valley CrossFit – Sport: Saturday, September 6th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) 20 minute AMRAP: 200m Run 15 Pull-ups 10 Shoulder-to-Overhead 95/65 Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 3) 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 – Fitness: Saturday, September 6th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) 20 minute AMRAP: 200m Run 15 Ring Rows 10 Shoulder-to-Overhead 65/45 Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, September 5th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Pre Class: 1) 2-Stop Clean Pull: 4 sets of 3 Warm-up as needed. Pause below the knee and above the knee for 3 seconds each. Goal is heavier than last week. Rest 90-120 seconds between sets. Use straps if you need them, have them. 2) Power Clean: 5 sets of 3 Touch and Go Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. Class: 4) Back Squat: 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 5) Front Squat: 5 @ 60%, 5 @ 65%, 5 @…
Champlain Valley CrossFit – Sport: Friday, September 5th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) Back Squat: 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 2) Front Squat: 5 @ 60%, 5 @ 65%, 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 3) 7 minute AMRAP: 7 Front Squats 135/95 7 Handstand Push-ups Extra Work: 4) Glute/Hip Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges Perform all of these movements with a mini bad around your knees. Rest 90-120 seconds between sets. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times,…
Champlain Valley CrossFit – Fitness: Friday, September 5th, 2014
* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 3) 7 minute AMRAP: 7 Front Squats 75/53 7 Push-ups Extra Work: 4) GHD Sit-ups: 3 sets of 15 Rest 90 seconds between sets. If you have never done these don’t go any lower than parallel with the floor. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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