Champlain Valley CrossFit – Fitness: Friday, July 4th, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang. If you would like to make up your Deadlifts, come in early today, you can show-up as early as 8 AM to get your lifts in before the Met-con. Class: 2) AQAP: 30 Clean and Jerks 65/45 1 mile Run 10 Rope Climbs…
Champlain Valley CrossFit – Competition: Thursday, July 3rd, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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…
Champlain Valley CrossFit – Sport: Thursday, July 3rd, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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) 10 minute AMRAP: 10 Dumbbell Box Step-ups 50/35 @ 20″ 15 Ball Slams 30/20 Extra Work: 3) Superman Hold: 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: Thursday, July 3rd, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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) 10 minute AMRAP: 10 Dumbbell Box Step-ups 35/25 @ 20″ 15 Ball Slams 30/20 Extra Work: 3) Plank Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. If this is easy add a weight vest. For results post detailed weights, reps, times thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Wednesday, July 2nd, 2014
* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 2) 20 minutes EMOTM: Minutes 1-5, 3 Jerk Dips @ 100%+ of Max Jerk, Minutes 6-10, 3 Push Press, Minutes 11-20, 1 Split Jerk On each movement load based on feel, goal is not necessarily to max out, use each movement to prep you for the following movement. Class: 3) Bench Press: 3 @ 65%, 3…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
