Champlain Valley CrossFit – Fitness: 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 115/70 10 Power Cleans 95/65 10 Ring Rows Extra Work: 4) Hip Extension: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A long but interesting listen
Graze Organic CSA – Pick-up At CVCF
One of our members, Karla, is currently working for Vermont Artisan Foods/Graze CSA. We spoke about doing a drop-off at CVCF and I figured that given our healthy eating habits among the gym, and convenient location as many of you are here 5 days/week it would work out well. Karla was able to get us a discount. Check out the information below, if you are interested in signing up follow the directions to do so. Use Promo Code CROSSFIT (use all caps) – This will get you a $39 discount (1 week free) You can sign-up HERE A FAQ can be downloaded HERE to answer some questions you might have. Graze Recipes for the given weeks drop-off HERE
Champlain Valley CrossFit – Competition: Tuesday, May 13th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. Pre Class: 1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Toes-to-bar Pick reps that you can maintain. If you have a solid HSPU, then work to a deficit. These should be Kipping HSPU’s. Class: 2) Snatch: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat. 3) Clean and Jerk: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk. 4) 8 minute AMRAP: 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 This should be unbroken, no questions asked, you should find yourself in a deep dark place on this workout, with your lungs ready to come out your throat,…
Champlain Valley CrossFit – Sport: Tuesday, May 13th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. Class: 1) Snatch: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat. 2) Clean and Jerk: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk. 3) 8 minute AMRAP: 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 Extra Work: 4) Pistol Squats: 10 minutes Practice If you have them perform an EMOTM, otherwise practice them, if mobility is your limiting factor, spend this time working on your mobility. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Tuesday, May 13th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. Class: 1) Power Clean: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk. 3) 8 minute AMRAP: 15 Wall Balls 14/8 15 Kettlebell Swings 35/26 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
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