Champlain Valley CrossFit: Thursday, January 2nd, 2014
* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Both movements should be something that you struggle with. The first movement must be something that is gymnastics, i.e. bodyweight, or a weighted bodyweight movement. Movement of Choice can be any type of movement. 2) AQAP: 500m Row 10 Power Cleans 225/155 15 Muscle-ups 10 Power Cleans 225/155 500m Row Sub for Muscle-ups is 30 Hand Release Push-ups or Dips. Extra Work: 3) Double-unders: 10 minutes Practice If you have a consistent 50 Unbroken work on Triple-unders. 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments Today marks the first workout…
Champlain Valley CrossFit – Competitors: Tuesday, December 31st, 2013
* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Box Jump 24/20 or Wall Ball 20/14 This is not a Bar Muscle-up, so don’t do them. If you don’t have a Ring Muscle-up work on movement/drill that will help you get them. Pick either Box Jumps or Wall Ball, whichever is a greater weakness for you. No more than 10 Box Jumps or Wall Balls per round. 2) 12 minutes EMOTM: 1 Hang Snatch + 1 Snatch Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as you like. 3) 12 minutes EMOTM: 1 Hang Clean + 1 Clean Warm-up as needed. Start around 60% of your 1RM Clean. Add weight as deemed fit,…
Champlain Valley CrossFit: Tuesday, December 31st, 2013
* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 12 minutes EMOTM: 1 Hang Snatch + 1 Snatch Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as you like. 2) 12 minutes EMOTM: 1 Hang Clean + 1 Clean Warm-up as needed. Start around 60% of your 1RM Clean. Add weight as deemed fit, build as heavy as you like. 3) 8 minute Up Ladder: 2 Front Squats 155/105 4 Burpee Lateral Bar Hops 4 Front Squats 155/105 8 Burpee Lateral Bar Hops and so on until 8 minutes is up Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM Work on any style of HSPU. No more than 10 reps/minute. 5) Airdyne: 10 x :30/:30 Max Effort. Keep track…
Evening Schedule Change
As the New Year approaches we expect to be busy as always. Although we don’t take on a flood of new members, many of you who have been taking it a little easy that last couple of months come back in and start hitting it hard again. The transition in the evening from the 5:30 PM to 6:30 PM class is already tight and often chaotic. Because of this, and the inevitable busy classes to start the year we will be permanently changing the 6:30 PM class time to 6:40 PM. I realize some of you feel this is an inconvenience, but the class often doesn’t get started until this time anyway on busy nights, so this will allow the coaches to run the class in a more efficient and organized manner.
Champlain Valley CrossFit – Competitors: Monday, December 30th, 2013
* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, 5 Cycled Push Jerk, Even, Up To 10 Toes-to-bar Goal for the Push Jerks is speed, only go as heavy as you can cycle. Bar can be taken out of the rack. Adjust weight through the 10 minutes as deemed fit. Toes-to-bar up to 10 reps, no more, pick a rep count you can maintain for all 10 sets. 2) 10 minutes EMOTM: 2 Back Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 3) 10 minutes EMOTM: 2 Front Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 4) 10 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Power Snatch 95/65 50 Double-unders Sub for Double-unders is…
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