Move: Friday, January 31st, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 3:00 x 7 sets: 5 Per Leg, Split Stance Kettlebell Good Morning 10 Ball Slams (Between Feet) 5 Pause Kettlebell Goblet Squats 10 Ball Slams (Alternate Sides) 5 Jumping Squats w/Slam Ball 5 Slam Ball Throws Over Rig Work through these movements with intent, but the goal is not to rush them. Make sure you’re hitting all positions properly, and then add tempo/speed as deemed fit. Pick one Ball weight and one Kettlebell weight for all movements. 2) 7 minute AMRAP: 10 Dumbbell Hang Power Cleans 25/15 10 Push-ups Extra Work: 3) Belt Squat Marching – 5 minute AMRAP: 20 Steps On and Off Platform 20 Alternating Steps on Platform with Strict Press Hold a light pair of Dumbbells in your hands for the entire…
Competition: Friday, January 31st, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) Tempo (3.1.0) Back Squat: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit…don’t sacrifice the tempo for loading. Make sure your 3 second descent is through the entire range of motion, not just the top half and then dropping into the bottom. 2) Every 2:00 x 15 sets – Clean and Jerk: Sets 1-5 – 60-70% Sets 6-10 – 70-80% Sets 11-15 – 80%> Build as heavy as deemed fit. No more than one miss. These are all full Squat. 3) Clean Pull: 3 sets of 3 @ 100%> Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you have them. 4) 3 rounds AQAP: 8 Alternating Split Snatch 115/75 7 Ring Muscle-ups…
Competition: Thursday, January 30th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Swim: 1) 30 minute AMRAP: 300m Swim 1 minute Front Plank Hold 200m Swim 20 Burpees Have fun, enjoy the opportunity even if it means you’re floundering in the water. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Concept Cardio: Thursday, January 30th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…
Power: Wednesday, January 29th, 2020
*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:00 – 40:00 – Every 1:00 x 20 sets: Station 1 – 8/side Half Kneeling Single Arm Landmine Press Station 2 –…
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