Champlain Valley CrossFit – Fitness: 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: 5 Push-ups 10 Deadlifts 95/65 15 Wall Balls 8/4 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 Rresults/Thoughts To Comments
Champlain Valley CrossFit – Competition: Thursday, April 3rd, 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. 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…
Champlain Valley CrossFit – Sport: Thursday, April 3rd, 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) 20 minute EMOTM: Odd, Movement of Choice, Even, Movement of Choice Pick two movements that are weaknesses for you, skill, strength, conditioning, anything, it should just be something that you struggle with. Pick reps/weights that you can maintain and that stay under 20 seconds worth of work (Double-unders can be pushed to 30 seconds). 2) 4 rounds for Max Reps: 1 minute Row for Calories 30 seconds Rest 1 minute Ball Slams 30/20 30 seconds Rest Extra Work: 3) GHD Sit-ups: 4 sets of 12 Rest 90 seconds between sets. Add load if able. 4) Double-unders: 10 minutes Practice If you’ve got a consistent 50 Unbroken in Met-cons…
Champlain Valley CrossFit – Fitness: Thursday, April 3rd, 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) 20 minute EMOTM: Odd, Movement of Choice, Even, Movement of Choice Pick two movements that are weaknesses for you, skill, strength, conditioning, anything, it should just be something that you struggle with. Pick reps/weights that you can maintain and that stay under 20 seconds worth of work (Double-unders can be pushed to 30 seconds). 2) 4 rounds for Max Reps: 1 minute Row for Calories 30 seconds Rest 1 minute Ball Slams 30/20 30 seconds Rest Extra Work: 3) GHD Sit-ups: 4 sets of 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Competition: Wednesday, April 2nd, 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. WOD: 1) Halting Jerk + Jerk: Every 90 seconds for 12 sets Warm-up as needed. Build as heavy as possible. Hold the Halting Jerk for 3 seconds. 2) Strict Press: 5 sets of 5 reps Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets. 3) AQAP: 40 Burpee-to-target 30 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 135/95 10 Power Snatch 135/95 4) Chin-ups: 4 sets of up to 10 reps Rest 90 seconds between sets. If you can do 4 sets of 10 add load…
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