Champlain Valley CrossFit – Competitors: Friday, May 2nd, 2014
Pre Class: 1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 2-3 minutes between sets. Class: 2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form. 3) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 4) 3 rounds AQAP: 10 Power Snatch 115/75 20 Wall Balls 20/14 60 Double-unders Post Class: 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post…
Champlain Valley CrossFit – Sport: Friday, May 2nd, 2014
Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form. 2) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 10 Power Snatch 95/65 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Pistol Squats: 10 minutes Practice If you have them do an EMOTM, otherwise work on some facet of the Pistol Squat. 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…
Champlain Valley CrossFit – Fitness: Friday, May 2nd, 2014
Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form. 2) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 10 Power Clean 75/53 20 Wall Balls 14/8 60 Single-unders Extra Work: 4) Bird Dog: 3 x 30 seconds Left, Right, Rest For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, May 1st, 2014
*New strength program starts Monday. Check it out 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 effort…
Champlain Valley CrossFit – Sport: Thursday, May 1st, 2014
*New strength program starts Monday. Check it out 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) AQAP: Partners Rows – 4 x 500m You each row 4 x 500m (8 total), your partners work is your rest. 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 Our very own Dani getting some attention on the update show
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