Champlain Valley CrossFit: Wednesday, February 12th, 2014
* New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: 1 Jerk Start at around 60% of your 1RM. Go as heavy as deemed fit. Goal is to have as many reps as possible at 80% or higher. All reps should be Split Jerk. 2) 3 rounds AQAP: 15 Front Squats 135/95 15 Toes-to-bar 15 Handstand Push-ups Scaling for HSPU is Dumbbell Strict Press or Stink Bugs Extra Work: 3) Double-unders: 10 minutes Practice If you’ve got 50+ Unbroken Double-unders consistently then work on Triple-unders. 4) GHD Sit-ups: 3 x 20 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 – Competitors: Tuesday, February 11th, 2014
* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 11th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Wall Balls Reps should not exceed 10 for either movement. If you’ve got Wall Balls dialed use a heavier ball. Pick a rep count you can maintain for all 10 sets. 2) Snatch: 15 minutes EMOTM Perform 1 Snatch EMOTM for 15 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If you fail a lift don’t attempt again until the next minute. All lifts should be full Squat. Start at approximately 60-70% of your 1RM. 3) Clean and…
Champlain Valley CrossFit: Tuesday, February 11th, 2014
* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) Snatch: 15 minutes EMOTM Perform 1 Snatch EMOTM for 15 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If you fail a lift don’t attempt again until the next minute. All lifts should be full Squat. Start at approximately 60-70% of your 1RM. 2) Clean and Jerk: 12 minutes EMOTM Perform 1 Clean and Jerk EMOTM for 12 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If…
Champlain Valley CrossFit – Competitors: Monday, February 10th, 2014
* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: Odd, Box Jumps 24/20, Even, 8 Cycled Push Jerk Box Jumps work up to 10 reps, the goal should be speed, make sure you hit full Knee AND Hip extension when standing on the box. For the Push Jerk only work as heavy as you can cycle the repetitions, think of this more as a skill, loading isn’t necessarily the main focus. 2) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat: 5 @ 60%, 5 @ 70%,…
Champlain Valley CrossFit: Monday, February 10th, 2014
* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) Front Squat: 5-5-5-5 Warm-up as needed. Each set should be as heavy as possible. You should be looking to work in the 70-85% range of your 1RM. Rest 2 minutes between sets. 2) Back Rack Split Squat: 3 x 8/side Warm-up as needed. Each set should be as heavy as possible…if you struggle with your balance and such though, only work as heavy as you can stay in control. Perform all 8 reps on one leg, before moving to the other leg. Any easy que for you to think about for set-up is where you should be receiving the…
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