Champlain Valley CrossFit – Sport: Friday, July 17th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Goal should be heavier than last cycle. 3) 8 minute AMRAP: 4 Chest-to-bar Pull-ups 8 Squat Snatch 65/45 12 Shoulder-to-Overhead 65/45 Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet of the Pistol Squat, if mobility is the issue spend time 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 work…
Champlain Valley CrossFit – Fitness: Friday, July 18th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Goal should be heavier than last cycle. 3) 8 minute AMRAP: 4 Pull-ups 8 Squat Cleans 65/45 12 Shoulder-to-Overhead 65/45 Extra Work: 4) 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 Comments
Champlain Valley CrossFit – Competition: Friday, July 18th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom. 3) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Goal should be heavier than last cycle. 4) 8 minute AMRAP: 4 Muscle-ups 8 Squat Snatch 95/65 12 Shoulder-to-Overhead 95/65 Post Class: 5) Reverse Hyper: 3 sets of 20…
Champlain Valley CrossFit – Competition: Thursday, July 17th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. 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),…
Champlain Valley CrossFit – Fitness: Thursday, July 17th, 2014
* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. 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: 10 Ball Slams 30/20 15 Dumbbell Box Step-ups 25/15 @ 24/20 20 Abmat Sit-ups Extra Work: 3) Plank Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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