Champlain Valley CrossFit – Fitness: Monday, May 26th, 2014
* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you’d like…the typical partition is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Goodbye Trevor
Many of you already know, but others do not. This week marks Trevor’s last week coaching with us. He has just recently graduated from UVM, and will be moving to Portsmouth, NH to take on a full-time coaching position at CrossFit Bonafide. If you’re ever in the area make sure you stop by to see him. With that being said if you haven’t already, make sure you say goodbye to him, and wish him all the best with his future endeavors. In addition, Trevor recently qualified for the second round of the drafting process for the National Pro Fitness League (NPFL). The second round of the draft for the NPFL takes place out in Las Vegas. As a recent college graduate with a tight budget, there has been an online donation fund setup to help cover his expenses to get out to Las…
Champlain Valley CrossFit – Sport: Saturday, May 24th, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) 3 rounds AQAP: 800m Run 40 Box Jumps 24/20 30 Alternating Pistol Squats 20 Power Snatch 45/35 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. 3) Double-unders: 10 minutes Practice Work on big sets, if you have consistent sets of 75 Unbroken or more, work on something else. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments One week, get pumped!
Champlain Valley CrossFit – Competition: Saturday, May 24th, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Pre Class: 1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Muscle-ups Pick reps you can maintain. Do not sub with a Bar Muscle-up, if you don’t have a Ring Muscle-up work on a skill/facet of the movement. Class: 2) 3 rounds AQAP: 800m Run 40 Box Jumps 24/20 30 Alternating Pistol Squats 20 Power Snatch 75/53 Post Class: 3) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. 4) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 5) Sled Drag: 400m Light. Focus on walking through your heels, glute activation is key. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments One week, get pumped!
Champlain Valley CrossFit – Fitness: Saturday, May 24th, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) 3 rounds AQAP: 800m Run 40 Air Squats 30 Box Jumps 24/20 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments One week, get pumped!
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