Author: Jade

Champlain Valley CrossFit: Tuesday, June 26th, 2012

WOD: 1) Back Squat: EMOTM perform 2 reps at 70% of your 1RM For this exercise warm-up accordingly, and then perform 2 Back Squats at 70% of your 1RM Every-minute-on-the-minute for 10 minutes.2) 6 minute AMRAP:5 Hang Squat Cleans 155/10510 Toes-to-bar Rest exactly 4 minutes 3) AQAP:400m Run x 2, with 2 minutes rest in between Perform the 6 minute AMRAP. At 6 minutes a 4 minute Rest period starts. When 4 minutes is up Run 400m as fast as possible, then Rest 2 minutes, then Run 400m as fast as possible again.For results post weight used for Back Squats, rounds plus reps for the met-con along with any scaling used, and time of fastest 400m Run (if you’re attacking the workout properly it should be your first run).Post results/thoughts to comments Awesome job today everybody. Way to build some solid volume at some…

Champlain Valley CrossFit: Monday, June 25th, 2012

WOD: 1) 3-Position Power Snatch: 1-1-1-1-1-1-1 In this drill you will start at the high hang or “pockets” and perform one Power Snatch, then drop to just above the knee and perform one Power Snatch, and then touch and go off the floor for a third Power Snatch. At no time can you let go of the bar during the 3 reps. Build to a heavy set, but this is more of a technical drill, so don’t go so heavy form starts breaking down. Rest no more than 90 seconds between sets.2) 12 minute AMRAP:4 Handstand Push-ups8 Sumo Deadlift High-pulls 115/8312 Box Jumps 24/20 For results post heaviest set of 3-Position Power Snatch, and rounds plus reps for Met-con, along with any scaling.Post results/thoughts to comments Nice work on the Snatches today everybody, and way to not let get the weight into your mind….

Goals

We know you’ve got them, so put them up. The board has been filling up little by little this month. This thing will get erased every quarter, so you’ve got now until September (we got it up late for the 2nd quarter of the year) to put something up and do it. It can be as little or as big as you want we don’t care, 1 Pull-up, Deadlift 400lbs, Eat Strict Paleo for a week, whatever it is, put it up there. – Jade

Champlain Valley CrossFit: Saturday, June 23rd, 2012

WOD: AQAP:400m Plate Overhead Walking Lunges 45/25 For results post time to complete along with weight used.Post results/thoughts to comments So simple, but so painful. You are all troopers for working through this today. Obviously a physical fight, but a huge mental fight as well. Way to push your minds and bodies. Keep up the great work. Cheers. And the first heat is off…or maybe the second Jessie working hard Lunge, Lunge, Lunge Olah, per Scott’s suggestion, adding a weight vest to spice things up The kids dragging some sleds, and Cedric hanging on to one – Jade

Champlain Valley CrossFit: Friday, June 22nd, 2012q

WOD: Work Your Weakness Strength: Movement #1 EMOTM for 10 minutes Movement #2 EMOTM for 10 minutes For this piece you must pick two strength baring movements. Strength does not mean it needs to have weight involved. A handstand push-ups would be a perfect example of a strength baring movement that  typically is not weighted. From there you need to pick a rep range between 1 and 5. After that, if it is a weighted movement you need to pick an appropriate weight for the rep range. You need to pick a rep range and weight that you can sustain for all 10 minutes. Set up both movements, and run 10 minutes of movement 1 and 10 minutes of movement 2 every-minute-on-the-minute. Work Your Weakness Met-con – 12 minute AMRAP: Movement 3 @ 10 Reps Movement 4 @ 30 Reps In this piece…