Champlain Valley CrossFit – Competition: Friday, April 11th, 2014
* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Hi-Hang Clean: 5 sets of 3 Try to work heavier than last week. This should be a vertical clean, i.e. once the Hang position is established the shoulders should not come in front of the bar. Rest 90-120 seconds between sets. 2) 3 Jerk Dips + 2 Halting Jerks: 5 sets Warm-up as needed. Build as heavy as possible, establish a max set. Ensure that your 4 non max sets are within 80% of your max for the day. Rest 90-120 seconds between sets. Class: 3) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @…
Champlain Valley CrossFit – Fitness: Friday, April 11th, 2014
* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Deadlift: Establish a 5RM Touch and Go Deadlift Warm-up as needed. Rest as needed between sets. Build as heavy as possible. No resting the bar on the ground, all reps should be Touch-and-Go. 2) AQAP: 800m Row 40 Hand Release Push-ups 20 Front Squats 95/65 Extra Work: 3) Superman 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
Champlain Valley CrossFit – Competition: Thursday, April 10th, 2014
* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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…
Champlain Valley CrossFit – Sport: Thursday, April 10th, 2014
* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movement of Choice Pick any two movements that you would like to work on. Movements should be something you consider yourself weak at. Ideally pick reps and loads that you can maintain across all 10 sets of each movement. You should keep your work to about 20 seconds, 30 seconds if you’re working on Double-unders. 2) 3 rounds – 4 minutes Work – 1 minute Rest: 500m Row Max Kettlebell Swings 70/53 Perform your row, get off and complete as many swings as you can in the remainder of the 4 minute interval. Repeat for 2 more rounds. Score is total swings. Extra Work: 3) GHD Sit-ups: 4 sets of 12 Rest 90…
Champlain Valley CrossFit – Fitness: Thursday, April 10th, 2014
* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movement of Choice Pick any two movements that you would like to work on. Movements should be something you consider yourself weak at. Ideally pick reps and loads that you can maintain across all 10 sets of each movement. You should keep your work to about 20 seconds, 30 seconds if you’re working on Double-unders. 2) 3 rounds – 4 minutes Work – 1 minute Rest: 500m Row Max Kettlebell Swings 35/26 Perform your row, get off and complete as many swings as you can in the remainder of the 4 minute interval. Repeat for 2 more rounds. Score is total swings. Extra Work: 3) GHD Sit-ups: 4 sets of 12…
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