Champlain Valley CrossFit – Fitness: Friday, May 23rd, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Keep your knees completely locked out. Build as heavy as able (note, if you’ve never done these, you don’t need a lot of weight) This is a good video that shows the difference among movements where a lot of people get confused 3) 21-15-9 – AQAP: Thrusters 45/35 Banded Pull-ups Extra Work: 4) Bird Dog: 3 sets of :30 Left, Right, Rest For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Friday, May 23rd, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Keep your knees completely locked out. Build as heavy as able (note, if you’ve never done these, you don’t need a lot of weight) This is a good video that shows the difference among movements where a lot of people get confused 3) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 4) Bar Muscle-up: 10 minutes Practice If you have them perform and EMOTM 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 work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, May 23rd, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds betweens sets. Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Keep your knees completely locked out. Build as heavy as able (note, if you’ve never done these, you don’t need a lot of weight) This is a good video that shows the difference among movements where a lot of people get confused 4) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Post Class: 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Competition: Thursday, May 22nd, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE 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…
Champlain Valley CrossFit – Sport: Thursday, May 22nd, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE 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) 12 minute AMRAP 12 Calories Rowed 12 Kettlebell Swings 53/35 12 Burpees Extra Work: 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
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