The Importance of a Program
The leaves are already starting to change, the cooler months are coming, and for many who have been here for a while you know what that means. It means it’s time to put away the beer, nachos, and donuts and buckle down to hit it hard and get stronger and fitter. Getting stronger this time of year means a specific focus on Squatting, more specifically running through the always painful, but rewarding Hatch Squat Program. A few weeks ago we finished out a 16 week cycle based off of Jim Wendlers 5-3-1 program. We saw some rather ridiculous PR’s, even from some that have been weight training for a while, and I think everybody that was consistent with the program and hit it hard saw some sort of progress. One of the biggest gripes of the program was just that, the program, it…
Champlain Valley CrossFit – Fitness: Thursday, September 4th, 2014
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: 200m Run 20 Box Step-ups w/Slam Ball 30/20 @ 24/20″ 20 Ball Slams 30/20 Extra Work: 3) Banded Glute Bridges: 4 sets of 15 Rest 90 seconds between sets. Mini band around the knees. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Commnets
Champlain Valley CrossFit – Sport: Thursday, September 4th, 2014
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: 200m Run 20 Kettlebell Swings 53/35 20 Ball Slams 40/30 Extra Work: 3) Hip Extension: 3 sets of 20 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 Commnets
Champlain Valley CrossFit – Competition: Thursday, September 4th, 2014
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 the effort expended should leave you feeling energized at the…
Champlain Valley CrossFit – Sport: Wednesday, September 3rd, 2014
Class: 1) Strict Press: 5 reps Every 2 minutes for 4 sets Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position. 2) Push Press: 5 reps Every 2 minutes for 4 sets Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken. 3) Push Jerk: 5 reps Every 2 minutes for 4 sets Same ques as above. Start at or around your heaviest set of Push Press. Build as heavy as deemed fit. Parts 1, 2, and 3 should be a continuous cycle of sets, no prolonged rest between any of this, this should be 12 sets of…
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