Champlain Valley CrossFit: Wednesday, March 19th, 2014
* OPEN WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) Overhead Series: Every 90 seconds for 12 sets (Sets 1-4, 3 Strict Press, Sets 5-8, 3 Push Press, Sets 9-12, 3 Push Jerk) Warm-up as needed. Start at approximately 70% of your 1RM Strict Press. Build up as heavy as deemed fit. 2) 10 minute AMRAP: 10 Power Snatch 75/54 10 Toes-to-bar…
Champlain Valley CrossFit – Competitors: Tuesday, March 18th, 2014
* Open workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th! WOD: 1) 20 minutes EMOTM: Odd, Shoulder-to-Overhead, Even, Chest-to-bar Pull-ups Work low volume on both movements, and work medium-light load on the STOH. Focus on speed, efficiency, and movement quality, not volume. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95% Warm-up as needed. Rest…
Champlain Valley CrossFit: Tuesday, March 18th, 2014
* Open workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th! WOD: 1) 12 minutes EMOTM: 2 Touch and Go Power Snatch Start around 60-70% of your 1RM. No dropping the bar between reps. Work as heavy as you feel comfortable. 2) 12 minutes EMOTM: 2 Touch and Go Power Clean Start around 60-70% of your 1RM. No dropping the bar between reps. Work…
Champlain Valley CrossFit – Competitors: Monday, March 17th, 2014
* Open workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th! WOD: 1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Handstand Push-ups For the Toes-to-bar keep the reps low, think about half of what you would normally do (not more than 6 reps for someone who is good at them), you’ll see them again Wednesday. Goal is to practice speed and turnover on the…
Champlain Valley CrossFit: Monday, March 17th, 2014
* Open workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th! WOD: 1) Back Squat: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Your 4 non-maximal sets should be within 80% of your Max set for the day. You should be looking to hit 90+% for a Triple. 2) Back Rack Alternating Lunges: 3 x 8/side Warm-up as…
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