Champlain Valley CrossFit: Saturday, November 16th, 2013
WOD: 1) AQAP: 400m Run 30 Handstand Push-ups 30 Power Snatch 95/65 400m Run 20 Handstand Push-ups 20 Power Snatch 95/65 400m Run 10 Handstand Push-ups 10 Power Snatch 95/65 400m Run Sub for Handstand Push-ups is either Stink Bugs or Strict Press Extra Work: 2) Double-under Practice: 10 minutes If you have a consistent 50 Double-unders Unbroken then work on Triple-unders. 3) Sled Drag: 8 x 50m Rest 30 seconds. Focus on heels down, hamstring and glute activation. Goes as heavy as you can maintain steady pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competitors: Friday, November 15th, 2013
WOD: 1) Smolov Jr. – Week 3/Day 3 – Bench Press: 7 x 5 @ 5-10lbs Heavier than last week Warm-up as needed. Rest as needed. 2) Power Snatch: 20 minutes to build to a heavy single Take as many or as few attempts as you’d like. Max out if you’re feeling good. 3) Power Clean and Push Jerk: 20 minutes to build to a heavy single Take as many or as few attempts as you’d like. Max out if you’re feeling good. 4) AQAP: 75 Air Squats 30 Toes-to-bar 10 Muscle-ups 30 Toes-to-bar 75 Air Squats Sub for Muscle-ups is 2x in either a bodyweight Push or Pull 5) Speed Work: 10-20 minutes Mini hurdles. Practice different drills. 6) Row: 5 x 1000m Rest 3 minutes between sets. Goal is fastest consistent pace. 7) Hip Thrust: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 8) GHD Sit-ups: 3…
Champlain Valley CrossFit: Friday, November 15th, 2013
WOD: 1) Hatch Program – Week 11/Day 2 – Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90 seconds between sets. 2) Hatch Program – Week 11/Day 2 – Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) AQAP: 75 Air Squats 30 Toes-to-bar 10 Muscle-ups 30 Toes-to-bar 75 Air Squats Sub for Muscle-ups is 2x in either a Bodyweight Push or Pull. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 3 x 1000m Rest 3 minutes between intervals. Fastest consistent pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit: Thursday, November 14th, 2013
WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice Gymnastics Pulling should be a Pull-up, Ring Row, or Muscle-up variation. Strongly encouraged to work on a strict version of one of the movements to work your strict pulling strength. Movement of Choice is anything you’d like to work on, it should be something that you struggle with though. 2) AQAP: 30 Dumbbell Man Makers 70/50 A Man Maker consists of a Push-up, Power Clean, and Shoulder-to-Overhead. Extra Work: 3) Pistol Squats: 10 minutes EMOTM Work on any variation. No more than 5 reps/side. 4) GHD Sit-ups: 3 x 20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competitors: Wednesday, November 13th, 2013
WOD: 1) Smolov Program – Week 11/Day 2 – Back Squat: 3 @ 60%, 3 @ 70%, 3 @ 80%, 2×3 @ 95% Warm-up as needed. Rest as needed. 2) Smolov Jr. – Week 3/Day 2 – Bench Press: 5 x 7 @ 5-10lb more than last week. Warm-up as needed. Rest as needed. 3) “Hawks”- AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Some know him, some don’t. Ryan was one of my best friends and also one of our members. He was an amazing person and one I’m incredibly thankful to have known and had be part of my life. Push it hard, have fun, be thankful for the wonderful lives that we all have. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results…
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