Champlain Valley CrossFit: Tuesday, September 3rd, 2013
* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Hatch Program – Week 1/Day 1 – Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest no more than 90 seconds between sets. These should all be High Bar Back Squats. 2) Hatch Program – Week 1/Day 1 – Front Squat: 5 @ 60%, 3×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 12 minute AMRAP: 30 Double-unders 15 Toes-to-bar 30 Double-unders 15 Handstand Push-ups Extra Work: 4) Handstand Walk Practice: 5-10 minutes Work on any facet of a Handstand Walk 5) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post…
Construction
If you weren’t already aware we are going to be starting some construction at the gym this Tuesday. We will be blowing out 3 of the office spaces to expand the back room. I will be doing my best to make sure this doesn’t interfere with class at all, but just please mindful of what is going on. It’s important to note that we will be getting rid of the changing rooms. While there are a few people who use them, we have found that they get almost no use, and we have found the majority of people change in the bathrooms. So there will be no more changing rooms. While I can’t give you all an exact time frame I can tell you that our next project, likely this winter will be do blow out the bathrooms and expand them so that…
Champlain Valley CrossFit – Competitors: Monday, Sepetember 2nd, 2013
*Squat Program Here* WOD: 1) Smolov – Week 1/Day 1 – Back Squat: 3×8 @ 65%, 1×5 @ 70%, 2×2 @ 75%, 1×1 @ 80% Warm-up as needed. Between working sets rest no more than 2 minutes between sets. All squat should be High Bar Back Squat. 2) “Hotshots 19”- 6 rounds AQAP: 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run 3) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post weight of each set of Squats, and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments
Champlain Valley CrossFit: Monday, September 2nd, 2013
* Squat Programs Here* **Competitors Overview Here** ***Competitors Blog Here*** ****Reminder there is only 1 class today at 9 AM**** WOD: 1) “Hotshots 19”- 6 rounds AQAP: 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments
Squat Programs
This coming week we will be starting a Squat Program in class. Squatting is arguably the single most important movement in strength training and as well as the single most beneficial movement to overall strength production. Many athletes had tremendous success when we did a Squat Program last year and I’m sure we’ll see the same thing again this year. One of the most important things when starting any sort of program is to make sure that your baseline numbers are legitimate. When plugging in your 1RM numbers to the program make sure they are true 1RM numbers. If you put in a 1RM number that is not an at depth squat it will more than likely lead to failed sets at some point in the Squat Program. Any programs success hinges on completing it, if every session you fail 1 or 2…
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