Champlain Valley CrossFit – Fitness: Thursday, August 7th, 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 w/Slam Ball 30/20 15 Ball Slams 30/20 10 Medball Front Squats 30/20 Extra Work: 3) Hollow Position: Accumulate 2 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: Thursday, August 7th, 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 – Fitness: Wednesday, August 6th, 2014
WOD: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Clean and Jerks 65/45 400m Run Extra Work: 4) Band Pull Aparts: 100 not for time Break this up into as many sets and reps as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Wednesday, August 6th, 2014
WOD: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Clean and Jerks 115/75 400m Run Extra Work: 4) Ring Dips: 10 minutes Practice Work on the kip, or if you don’t have the strength for a single strict Ring Dip, work on that. 5) Hip Extension: 3 sets of 20-30 reps Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Competition: Wednesday, August 6th, 2014
Pre Class: 1) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Push the last set to failure. 2) Split Jerk: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as possible. It is encouraged if not using Jerk Blocks that you get comfortable bring the bar down to the back of the neck after your rep. WOD: 3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a…
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