Champlain Valley CrossFit: Saturday, January 11th, 2014
* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minute AMRAP: 1 Rope Climb 15ft 10 Kettlebell Swings 70/53 15 Shoulder-to-Overhead 95/65 Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of Bar Muscle-ups. If you can do them do a 10 minute EMOTM. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=xPMaKByzPUY
Champlain Valley CrossFit – Competitors: Friday, January 10th, 2013
* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Banded Back Squat: 2-2-2-2-2-2-2-2 Warm-up as needed. Use approximately 50% of your 1RM in Bar Weight, and about 25% in Band Weight. Purple band off a single hook is approximately 25lbs of tension, Orange is about 10lbs. Rest 60 seconds between sets. 2) Front Squat: 2-2-2-2 Rest 90-120 seconds between sets. Heavy as possible. 3) Hang Snatch + 2 Overhead Squats: 5 sets Warm-up as needed. Establish a maximal set. Your other 4 working sets should be within 80% of your max. Rest 90-120 seconds between sets. 4) Clean + 2 Jerks: 5 sets Warm-up as needed. Establish a maximal set. Your other 4 working sets should be within 80% of your max. Rest 90-120 seconds between sets. 5) AQAP: Row 1000m 50 Thrusters…
Champlain Valley CrossFit: Friday, January 10th, 2013
* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Hang Snatch + 2 Overhead Squats: 5 sets Warm-up as needed. Work to a heavy/maximal set. Your other 4 working sets should be within 80% of this weight. Rest 90-120 seconds between sets. 2) Clean + 2 Jerks: 5 sets Warm-up as needed. Work to a heavy/maximal set. Your other 4 working sets should be within 80% of this weight. Rest 90-120 seconds between sets. 3) AQAP: 1000m Row 50 Thrusters 95/65 30 Chest-to-bar Pull-ups Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 3 x 500m Rest 3 minutes. Fastest consistent pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=LR8MnaeYhVs
Champlain Valley CrossFit – Competitors: Thursday, January 9th, 2014
* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Gymnastics Movement needs to be something bodyweight, Box Jumps, Pull-ups, Push-ups, Double-unders, etc. Movement of Choice can be anything you’d like to work on, it should just be something that you’re not good at, i.e. a weakness. 2) 10 minute AMRAP: 10 Hand Release Push-ups 10 Box Jumps 24/20 10 Ball Slams 40/30 Extra Work: 3) Double-unders: 10 minutes Practice If you have a consistent 50 Unbroken in workouts, work on Triple-unders. 4) Superman Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=lR-KiDNFAuE
Champlain Valley CrossFit – Competitors: Wednesday, January 8th, 2013
* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Strict Press: 3-3-3 Rest 2-3 minutes between sets. All 3 sets should be heavy. 2) 20 minutes EMOTM: 5 minutes 4 Jerk Balances, 5 minutes 3 Halting Jerks, 10 minutes 2 Jerks This is all done from the rack. You should start with a relatively light weight with the Jerk Balances, add weight as deemed fit throughout the lifts. There are no transition periods in this, the whole thing should take only 20 minutes. 3) 3 rounds AQAP: 10 Deadlifts 275/185 20 Toes-to-bar 30 Wall Balls 20/14 Use a loading that you can go unbroken on the Deadlifts. 4) Weighted Pull-up: 5-5-5-5-5 Heavy as possible. Rest 90 seconds between sets. 5) Weighted Front Plank: 2 x 90 seconds Rest 60 seconds between sets….
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