Competitors Programming
As the Champlain Valley CrossFit community continues to grow, and the sport of CrossFit grows with it we have more and more athletes that are interested in the competitive side of CrossFit. I’m super excited to expand on our programming at the gym to give those that are interested in competing a bit more to work on, and help bring their game to the next level. If you’re thinking of expanding your training outside of class there are a few things I would like everyone to think about and to understand. – You don’t have to be a Games level athlete to follow this programming. You don’t have to be any level of athlete really, you just need to be willing to dedicate time to your training and be consistent with what you do. – This programming is based around class, and class is…
Champlain Valley CrossFit: Saturday, August 31st, 2013
WOD: 1) 3 rounds AQAP: 10 Power Snatch 155/105 15 Hang Power Cleans 155/105 20 Shoulder-to-Overhead 155/105 25 Deadlifts 155/105 800m Run 4 minutes Rest http://www.youtube.com/watch?v=7h4r8tWGAKM Extra Work: 2) Stone Practice: 10 minutes Work light or heavy, just practice, treat this as a skill session. 3) Muscle-ups: 3 x Max Reps Rest 2 minutes between sets. 4) Reverse Hyper: 3 x 15 Reps Rest 90 seconds between sets. Heavy as possible. 5) GHD Sit-ups: 3 x 20-30 Reps Pick a rep count that you can maintain without stopping. Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used, post individual times for each round as well. If you did Extra Work post reps, weights, times. etc. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=0xSYcQf7JFA
Champlain Valley CrossFit: Friday, August 30th, 2013
*Missing Gear* WOD: 1) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70% Warm-up as needed. Rest 90 seconds between working sets. 2) Front Squat: 3 x 5 @ 60% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 400m Run 15 Thrusters 135/95 15 Chest-to-bar Pull-ups Extra Work: 4) Weighted Dips: 5 x 5 Rest 2 minutes between sets. Heavy as possible. 5) Hip Extension: 4 x 12 Rest 90 seconds between sets. Go heavy. 6) Reverse Hyper Hold: 5 x 5 @ 5 seconds Rest 60 seconds between sets. Add load if able. For results post weight of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments
Champlain Valley CrossFit: Thursday, August 29th, 2013
*Missing Gear* WOD: 1) 20 minutes EMOTM: Odd, 30 Double-unders, Even, Movement of Choice On your odd movement perform 30 Double-unders or 30 seconds worth of Jump Rope practice. Your even minute movement can be anything you would like to work on, however it should be something you struggle with. Or even minute movement should be capped at 20 seconds of work. 2) 12 minute AMRAP: 12 Kettlebell Swings 70/53 12 Box Jumps 24/20 For results post movement and reps used for EMOTM and Rounds plus Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments
Missing Gear
It bums me out to have to post this but in the last couple of months we’ve had a pretty large amount of mobility gear disappear. A few rollers, bands, and a handful of different mobility balls, upwards of a couple hundred dollars of gear. I always have and continue to try and create the best training facility around that is also the best equip. Today I got handful of new mobility items from Rogue to help keep everyone’s bodies working well and to replace what was stolen. With that being said if the mobility gear continues to be stolen I am just going to get rid of it all together. Part of what makes our gym so amazing is the awesome community and the trust within the gym. I hope the gear stays put so that everyone at Champlain Valley CrossFit has…
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