Champlain Valley CrossFit – Competition: Thursday, May 8th, 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 – Sport: Thursday, May 8th, 2014
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: 200m Run 15 Ball Slams 40/30 10 Push-ups 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
Champlain Valley CrossFit – Fitness: Thursday, May 8th, 2014
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: 200m Run 15 Ball Slams 30/20 10 Knee Push-ups Extra Work: 3) Hanging Knee Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. Perform from either rings or a pull-up bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Wednesday, May 7th, 2014
Pre Class: 1) Jerk: 5 sets of 3 Warm-up as needed. Work as heavy as possible. Rest 2-3 minutes between sets. 2) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Go to failure on your Max Reps set. WOD: 3) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set. 4) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Work as heavy as possible. 5) 3 rounds AQAP: 7 Power Snatch 135/95 14 Burpee Lateral Bar Hops 21 Handstand Push-ups Post Class: 6) Rope Pull-ups: 5 sets of 5-8 reps Rest 90 seconds between sets. 7) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Sport: Wednesday, May 7th, 2014
WOD: 1) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set. 2) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Work as heavy as possible. 3) 3 rounds AQAP: 7 Power Snatch 95/65 14 Handstand Push-ups 21 Burpee Lateral Bar Hops Extra Work: 4) Superman Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Run: 4 x 800m Active rest 200m walk. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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