Champlain Valley CrossFit – Sport: Friday, June 13th, 2014
Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 100m Sled Drag 160/115 30 Pull-ups 15 Deadlifts 225/155 75m Sled Drag 160/115 20 Pull-ups 10 Deadlifts 225/155 50m Sled Drag 160/115 10 Pull-ups 5 Deadlifts 225/155 Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, if not work on the skill. 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…
Champlain Valley CrossFit – Competition: Friday, June 13th, 2014
Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Max Reps Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, nor your max, and should be the same as the last 2 weeks. 2) 20 minute EMOTM: Odd, Deficit HSPU, Even, 3 Overhead Squats Deficit HSPU can be any depth and any rep range, goal should be lower reps though 3-5 and deep as possible. Overhead Squats are out of the rack, start at around 60% of your 1RM, build up as deemed fit. Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max…
Champlain Valley CrossFit – Fitness: Friday, June 13th, 2014
Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 100m Sled Drag 160/115 30 Ring Rows 15 Deadlifts 135/95 75m Sled Drag 160/115 20 Ring Rows 10 Deadlifts 135/95 50m Sled Drag 160/115 10 Ring Rows 5 Deadlifts 135/95 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 all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Thursday, June 12th, 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) 10 minute AMRAP: 1000m Row then AMRAP in remaining time… 15 Kettlebell Swings 35/26 15 Box Jumps 24/20 Extra Work: 3) Superman Hold: 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 https://www.youtube.com/watch?v=v_i3Lcjli84#t=184
Champlain Valley CrossFit – Competition: Thursday, June 12th, 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…
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