Champlain Valley CrossFit – Fitness: Thursday, May 15th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. WOD: 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) 15 minute AMRAP: 250m Row 20 Abmat Sit-ups 15 Dumbbell Hang Power Cleans 35/25 3) Knee Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. Do this hang from a bar or rings. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Thursday, May 15th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. WOD: 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) 15 minute AMRAP: 250m Row 20 Abmat Sit-ups 15 Dumbbell Hang Power Cleans 50/35 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 – Competition: Thursday, May 15th, 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…
Champlain Valley CrossFit – Competition: Wednesday, May 14th, 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) Split Jerk: 7 sets of 2 Rest 2-3 minutes between sets. Work at 70% of your 1RM Jerk and up. 2) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Class: 3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set. 4) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip. 5) 12 minute AMRAP: 100m Sled Drag 160/115 10 Power Snatch 135/95 5 Bar Muscle-ups Substitution for Bar Muscle-ups is…
Champlain Valley CrossFit – Sport: Wednesday, May 14th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip. 3) 12 minute AMRAP: 100m Sled Drag 160/115 10 Power Snatch 95/65 5 Bar Muscle-ups Substitution for Bar Muscle-ups is 2x in Chest-to-bar Pull-ups or Pull-ups Extra Work: 4) Row: 8 x :20/:10 Max Effort, give everything you’ve got on each interval. 5) Superman Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times,…
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