Champlain Valley CrossFit – Sport: Saturday, February 23rd, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 5 Pull-ups 10 Deadlifts 135/95 15 Abmat Sit-ups For this piece pick-up where you leave off after each rest period. If you’re a Pull-up machine scale to Strict or Chest-to-bar. Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, February 22nd, 2019
Full Programming Will Be Posted In Early AM Based Off Of The Open *Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Every 1:00 x 12 sets: 1 Snatch From the Blocks (Just Above the Knee) Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Clean From the Blocks (Just Above the Knee) Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “Open 19.1”- 15 minute AMRAP: 19 Wall Balls 20/14 19 Calories Rowed Get after it and have fun. 4) 5 sets of: 3 Front Squats + 1 Jerk Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets. Session…
Champlain Valley CrossFit – Sport: Friday, February 22nd, 2019
Full Programming Will Be Posted In Early AM Based Off Of The Open *Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Snatch + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: Clean + Hang Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 2) “Open 19.1”- 15 minute AMRAP: 19 Wall Balls 20/14 19 Calories Row/Ski/Bike/Run The actual Open workout is on the Rower, but feel free to choose whatever machine you want if you’re not…
Champlain Valley CrossFit – Fitness: Friday, February 22nd, 2019
Full Programming Will Be Posted In Early AM Based Off Of The Open *Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 100ft Dumbbell Overhead Carry + 3 Push Press Every 25ft Pick a loading you can maintain for all 7 sets. We’re going to work this complex for the next 4 weeks. This is the same setup as Tuesday, your set should initiate with 3 Push Press at 0ft, and then perform 3 Push Press every 25ft, for a total of 12 Push Press. Try and load a little heavier than last week. If you weren’t able to perform all sets unbroken last week stick with the weights you used last week. 1b) 9:00 – 18:00…
Champlain Valley CrossFit – Competition: Thursday, February 21st, 2019
*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. 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 for you….
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