Author: Jade

WOD: 1) Overhead Squat: 5-5-3-3-1-1-1 We are looking for 7 heavy sets for this, don’t game your way to just one heavy single. Rest no more than 2 minutes between sets. Regardless of the weight you are working with get in the habit of either Split Jerking or Push Jerking from behind the neck, whichever you are better at. Make sure just like any squat you are achieving full depth, if you can’t get all the way down in a proper position only go as deep as you can staying in your heels.2) 15 minute AMRAP:10 Handstand Push-ups20 Alternating Pistol SquatsRest 30 secondsMax Unbroken Hang Power Cleans 155/105 Strict or Kipping Handstand Push-ups are fine. No more than one Abmat for scaling. If you can’t do HSPU’s scale to a stink bug. For competitors use the Regionals standard, you may fold a Yoga mat…

WOD: 1) Press Complex: 1-1-1-1-1 1 Complex consists of 3 Strict Press and 5 Push Press. Rest 2-3 minutes between sets. Looking for 5 sets as heavy as possible. Important, don’t Push Jerk the Push Presses, they must be Push Press.2) 8 minute AMRAP:5 Power Snatch 135/9510 Burpees Must be a Power Snatch, if you can’t Power Snatch take the weight down. Ideally try and keep yourself from Muscle Snatching, we want to see clean reps.Competitors: 3) 5 rounds not for time:5 Snatch Balance5 Heaving Snatch Balance5 Snatch Drop5 Jerk Balance5 Split Jerks This is all about technique and speed. You may not use anymore than 45lbs. Focus on Speed, Speed, Speed, and footwork.For results post weight of each set of Press Complex, Rounds plus Reps for Met-con along with any scaling, and thoughts/comments on Olympic Skill Work.Post results/thoughts to comments Jerk Balance –…

WOD: 1) Hatch Cycle – Week 2 – Day 1:Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75% Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) AQAP:5 Clean and Jerks 185/12310 Toes-to-bar4 Clean and Jerks 185/123 10 Toes-to-bar 3 Clean and Jerks 185/123 10 Toes-to-bar 2 Clean and Jerks 185/123 10 Toes-to-bar 1 Clean and Jerks 185/123 10 Toes-to-bar Clean and Jerk can be any type of Clean and any Shoulder-to-Overhead. For competitors make sure that Toes-to-bar make contact on the bar, and the heel passes behind the plane of the bar at the bottom of the movement otherwise it is NO REP. Competitors:…

So one week is down of our 12 week Squat Program, and 1 week of the extra competitors programming is  down as well. Things went pretty smoothly this week, and while a lot of people had general questions and concerns I think we got everything cleared up. With that said a few things that need to be addressed. 1) Whether you’ve been at Champlain Valley CrossFit for 1 week or a year plus, absolutely nothing has changed in regards to what we do. We’ve had a handful of people concerned if they are at the right place. This is the right place for each and everyone of you, and it absolutely crucial that none of you feel obligated to do the extra work that is programmed. Classes are still an hour long and run on the same premise that we have since Day…

WOD: Class: AQAP:400m Run Backwards400m Sled Drag 140/95400m Med Ball Chest Throw 40/30400m Squatting Broad Jump400m Sprint Competitors: 1) Push Press: 3-3-3-3-3 These should be 5 of the HEAVIEST sets possible. Don’t start with anything shy of your 3RM, and try and maintain each set as close to that as possible. Think BIG LEGS! Rest 2-3 minutes between sets.2) 21-15-9 – AQAP:Squat Snatch 115/75Box Jumps 30/34 Ideally these should be actual Squat Snatches, you shouldn’t be doing a Power Snatch and then squatting afterward. Box Jumps are “Games” standard, stand up on the top.3) Run: 8x200m These should be max effort runs so there should be a increase in time your first few runs and then you’ll likely taper off. Run as fast as you can. Rest 90 seconds between efforts.4a) Turkish Get-up: 3-3-3 These should be alternating Get-ups that are as heavy as you can…