Champlain Valley CrossFit – Sport: Saturday, April 5th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds – 5 minutes Work – 2 minutes Rest: 10 Overhead Squats 95/65 15 Box Jumps 24/20 20 Kettlebell Swings 53/35 AMRAP each 5 minute round. Each new cycle start over at Overhead Squat #1. Extra Work: 2) Pistol Squats: 10 minutes Practice Work on any facet/style of Pistol Squats. 3) Hip Extension: 4 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
Champlain Valley CrossFit – Fitness: Saturday, April 5th, 2014
*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds – 5 minutes Work – 2 minutes Rest: 10 Front Squats 95/65 15 Box Jumps 24/20 20 Kettlebell Swings 35/26 AMRAP each 5 minute round. Each new cycle start over at Front Squat #1. Extra Work: 2) Hip Extension: 4 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
WOD PATHS: An Explanation Of Our New Programming Structure
WOD PATHS: An Explanation Of Our New Programming Structure As many of you may have noticed there have been a handful of recent renovations to the gym, one of those has come in a new structure to our programming. We’ve torn down the whiteboards, slapped up a couple of TV’s and given you all new paths to follow in your given pursuits of greater health, strength, and overall well being. I would like to apologize for not getting this information out sooner, I put the programming out a few days before this explanation and it has left some of you a bit confused and asking questions on what they should be doing. While I know we all come to Champlain Valley CrossFit for the same thing, CrossFit and the best training and facility around, I understand that within our community of athletes there…
Champlain Valley CrossFit – Competitors: Friday, April 4th, 2014
*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Pre Class: 1) Hi-Hang Clean: 5 sets of 3 This should be a vertical clean, no letting the the shoulder forward and hips back. No dropping the bar between reps. Ret 90-120 seconds between sets. All reps full squat. 2) Jerk Balance: 5 sets of 3 Warm-up as needed. Spend your time feeling the movement out, then hit 5 working sets. Rest 90-120 seconds between sets. Class: 3) Back Squat: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90 seconds between sets. 4) Front Squat: 4×5 @ 65% Warm-up as needed. Rest 90 seconds between sets. 5) 12 minute AMRAP: 5 Muscle-ups 10 Deadlifts 185/123 20 Wall…
Champlain Valley CrossFit – Sport: Friday, April 4th, 2014
*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Class: 1) Front Squat: Establish a 1RM Take as much time and as many attempts needed to establish a 1RM Front Squat. Rest as needed between sets. Make sure to Warm-up appropriately. 2) 12 minute AMRAP: 10 Push-ups 10 Deadlifts 135/95 15 Wall Balls 14/8 Extra Work: 3) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 4) Assualt Bike: 5 rounds :30 ON/2:30 OFF Maximum effort. Keep track of calories completed each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Rresults/Thoughts To Comments
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
