Power: Tuesday, January 28th, 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 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested, not some goal you want down the road. Control the bar back to the floor and set the bar dead on the floor each rep. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets – Single Arm Dumbbell Row: 15/side Pick a loading that you can maintain a strict movement pattern for 10-12 reps and the you have to make the movement a little more full body using your back and hip for the last couple of reps. Perform all…
Move: Tuesday, January 28th, 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 1:00 x 10 sets: Odd – 50ft Hand-Over-Hand Sled Pull + Push Back Even – 10 D-Ball Bear Hug Box Step-ups Partner up with someone to share a sled, there are 4 sleds and 4 ropes, 8 people can get going on this. If there are more than 8 people following the Move Programming in your class, flip-flop parts A and B as needed, we can get 16 people on this at once. Step-ups focus on range of motion over loading, get a box height that puts your hip below your knee when foot on the box. 1b) 11:00 – 21:00 – 10 sets of :40 ON/:20 OFF: Odd – Box Jumps Even –…
Coaching Changes
To start the New Year and new decade, as you all know we’ve made some shifts and changes to our programming structure. In addition you’ll all see some coaching/staff changes around the gym over the coming months. As we continue to evolve and change we are also hoping to be able to create some more permanent, career positions for another coach or two. Part of doing this means we will be starting to consolidate our staff. Have no fear, you’ll I’m sure see all the coaches in here, but you might find yourself training with them more often than being coached by them. As January already comes to an end, this Wednesday will mark Betsy’s last night on the coaching schedule. Many of you know Betsy, and some of you may not dependent on when you come to class but she has been…
Move: Monday, January 27th, 2020
*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10/side Dumbbell Front Squats Warm-up as needed. Perform 10 Squats hold the Dumbbell on one side, then another 10 holding the Dumbbell on the other side. During your rest period perform 10 Banded Clam Shells on each side. Build as heavy as deemed fit. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Rear Foot Elevated Split Squat w/Medball Perform this with a Medball in the Bear Hug Position. This isn’t a Bulgarian Split Squat, we’re just looking for your rear foot to be elevated 2-4″, use a plate. Perform all 5 reps on one side before switching to the other. Use a moderate load as this is a lot of volume. 1c) 19:00 –…
Power: Monday, January 27th, 2020
*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 – Back Squat: 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) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat: 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) 19:00 – 23:00 – 4 minute AMRAP: 10/side Kettlebell Suitcase Deadlifts 20 Mountain Climbers AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout….
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