Champlain Valley CrossFit: Tuesday, February 18th, 2014
* THE OPEN IS JUST 11 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Snatch: 15 minutes EMOTM x 1 Rep Start at approximately 60% of your 1RM. Build as heavy as you’d like. Goal is as many lifts as possible at 80% or higher. All lifts should be full Squat. If you fail a lift don’t try and repeat it until the next minute. 2) Clean and…
Champlain Valley CrossFit – Competitors: Monday, February 17th, 2014
* The Open is just 12 short days away. If you haven’t already signed-up make sure you do so and join the Champlain Valley CrossFit Team. As we have done for the past 2 years athletes participating the Open will be doing so Friday nights. We will run from roughly 4-7 PM. Heats will be a first come, first serve basis with a sign-up. If you aren’t doing the Open and would like to still workout on Friday nights you can use the back room to do the programmed workout. WOD: 1) 20 minute EMOTM: Odd, Muscle-ups, Even, Burpee Lateral Jump Over Box 24/20 Muscle-ups should be Ring Muscle-ups, if you can’t do them, sub with Ring Dips. Burpees should be up to about 20 seconds worth of work, pick your rep count based on that. 2) Back Squat: 8 @ 65%, 8 @ 70%,…
Champlain Valley CrossFit: Monday, February 17th, 2014
* The Open is just 12 short days away. If you haven’t already signed-up make sure you do so and join the Champlain Valley CrossFit Team. As we have done for the past 2 years athletes participating the Open will be doing so Friday nights. We will run from roughly 4-7 PM. Heats will be a first come, first serve basis with a sign-up. If you aren’t doing the Open and would like to still workout on Friday nights you can use the back room to do the programmed workout. WOD: 1) Front Squat: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. 2) Back Rack Barbell Lunges: 3 x 8/side Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Alternate legs each rep. 3) 5 minute AMRAP: 15 Power Cleans 135/93 15 Power Cleans 185/123 15…
Champlain Valley CrossFit – Competitors: Saturday, February 15th, 2014
* New Products/Supplements..A Little Info HERE WOD: 1) 3 Snatch Push Press + 3 Overhead Squats: 5 sets Warm-up as needed. Rest 2 minutes between sets. Establish a max load, your other 4 working sets should be within 80% of this. 2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3 Warm-up as needed. Rest 90 seconds between sets. Use straps if you have them. Pause for 1 second just off the floor, just below the knee, just above the knee, then perform a clean pull from the above the knee position. That is one rep. 3) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Pistol Squats Toes-to-bar no more than 10 reps. Pistol Squats no more than 5/side. Pick a rep count you can maintain over all 10 rounds. 4) 4 rounds AQAP: 10 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 115/75 30 Wall Balls 20/14 40 Double-unders Sub for Double-unders is 40…
Champlain Valley CrossFit: Saturday, February 15th, 2014
* New Products/Supplements..A Little Info HERE WOD: 1) 4 rounds AQAP: 10 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 115/75 30 Wall Balls 20/14 40 Double-unders Sub for Double-unders is 40 Single-unders and 10 Tuck Jumps Extra Work: 2) Muscle-ups: 10 minutes EMOTM Pick a rep count you can sustain for all 10 minutes. 3) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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