Champlain Valley CrossFit – Sport: Monday, June 16th, 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) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle. 3) 7 minute Up Ladder: 3 Squat Snatch 75/53 3 Box Jumps 24/20 then 6 + 6, 9 + 9, and so on until 7 minutes is up Extra Work: 4) Pistol Squat: 10 minutes Practice If you have them…
Champlain Valley CrossFit – Fitness: Monday, June 16th, 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) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle. 3) 7 minute Up Ladder: 3 Front Squats 65/45 3 Box Jumps 24/20 then 6 + 6, 9 + 9, and so on until 7 minutes is up Extra Work: 4) Barbell Roll Outs: 3 sets…
Champlain Valley CrossFit – Competition: Saturday, June 14th, 2014
Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 1 Stone-to-Shoudler/side Start light with the stone if you’ve never done it before. If you can’t perform a Ring Muscle-ups work on something to develop them, don’t sub a Bar Muscle-up. 2) Power Clean + Squat Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) Behind the Neck Split Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 4) Pause Front Squat: 5 sets of 2 No Bounce. Warm-up as needed. Hold for 3 seconds in the bottom. Rest 90-120 seconds between sets. Goal is to be heavier than last week. Class: 5) “Helton”- 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees Post Class: 6) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 7) Single Leg Kettlebell…
Champlain Valley CrossFit – Sport: Saturday, June 14th, 2014
Class: 1) 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 35/25 30 Burpees Extra Work: 2) Double-unders: 10 minutes Practice If you have consistent 75+ unbroken in a workout then work on Triple-unders. 3) L-Sit: 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 – Fitness: Saturday, June 14th, 2014
Class: 1) 3 rounds AQAP: 800m Run 30 Dumbbell Hang Squat Cleans 25/15 30 Burpees Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels, getting good activation through your posterior chain. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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