Champlain Valley CrossFit – Fitness: Saturday, June 21st, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) 3 rounds AQAP: 800m Run 30 Goblet Squats 53/35 30 Push-ups Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels, posterior activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, June 20th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 the same as the last 3 weeks. 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 the same as the last 3 weeks. 3) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 4) 3 rounds AQAP: 7 Muscle-ups 75…
Champlain Valley CrossFit – Sport: Friday, June 20th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 the same as the last 4 weeks. 2) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 5 Muscle-ups 20 Alternating Goblet Lunges 53/35 40 Double-unders Extra Work: 4) 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, June 20th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 the same as the last 4 weeks. 2) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 10 Pull-ups 20 Alternating Goblet Lunges 35/26 40 Single-unders Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Competition: Thursday, June 19th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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…
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