Champlain Valley CrossFit – Sport: Monday, May 19th, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE WOD: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Your Back Squat is a de-load but you should still be trying to go heavy here. Sets of 8 should be in the 60-75% range. 3) 12 minute AMRAP: 15 Burpee Lateral Bar Hops 10 Power Cleans 95/65 10 Pull-ups Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Walk/Hold. 5) Reverse Hyper: 4 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
Champlain Valley CrossFit – Fitness: Monday, May 19th, 2014
* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE WOD: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Your Back Squat is a de-load but you should still be trying to go heavy here. Sets of 8 should be in the 60-75% range. 3) 12 minute AMRAP: 15 Burpee Lateral Bar Hops 10 Power Cleans 655/45 10 Ring Rows Extra Work: 4) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavier than last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Memorial Day Week Schedule
Memorial Day week is just around the corner, with the weekend following being the North East Regionals. We will have an abbreviated schedule for the week, please be mindful of what classes are cancelled. This also marks Hero Week for us, where we recognize those who have served or are serving our country by programming in a Hero WOD Monday through Saturday. We hope to see lots of your in to train hard and pour it out for those who have served our country (the Wendler Strength program will run Tuesday, Wednesday, Friday, this week). Monday 5/26 – One (1) class only @ 9 AM Tuesday 5/27- Thursday 5/29 – Classes as Normal Friday 5/30 – Noon Class is Cancelled Saturday 5/31 – 10:30 AM Class Cancelled + 9:15 AM Kids Class Cancelled Sunday 6/1 – Closed
Wendler – Thoughts for Success
Today marks the 4th week of our Wendler strength program. It has been awesome to see so many people interested in dedicating specific time to their strength and making sure they get in Monday, Wednesday, and Friday when we follow this for our strength work. Our 4th week is a de-load week, so rest easy, no maxing out reps this week. As I stated when we started this 3 weeks ago, we will be going through at least 3 cycles of this program, 12 weeks, and possibly 4 cycles so 16 weeks. Strength takes time to build, hence the term “old man strength,” it doesn’t come in just a few weeks, and by sticking to a program for and extended period of time, and hitting it hard we should see some gains from all of you in the 3 lifts we are attacking….
Champlain Valley CrossFit – Competition: Saturday, May 17th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Muscle-ups Pick a rep count you can maintain for both movements, no more than 5 rep/side/round for Pistols. Muscle-ups are Ring, if you don’t have them, don’t sub Bar Muscle-ups, work for a Ring Muscle-up. 2) Low Hang Clean: 5 sets of 2 Deadlift the bar up, then come down to just a few inches off the floor. No dropping the bar between reps. All reps full squat. Rest 2-3 minutes between sets. Goal is heavier than last week. 3) Halting Jerk: 2 reps EMOTM x 10 minutes Warm-up as needed. Build as heavy as you feel comfortable. The goal should be speed, technique, etc. for these. Goal is heavier than last week. 4) Pause Front Squats: 5 sets of 3 No…
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