Champlain Valley CrossFit – Competitors: Thursday, February 14th, 2019
*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. It can also be an opportunity…
Champlain Valley CrossFit – Sport: Wednesday, February 13th, 2019
*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal. **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 – 10:00 – 10 x :40 On/:20 Off: Odd – Max Calories Ski/Bike/Row/Run Even – Max Abmat Sit-ups Keep track of reps each round. For the Machine, while it says Max, use this as a good warm-up and slowly build the pace each round. 1b) 10:00 – 20:00 – 10 x :40 On/:20 Off: Odd – Max Strict Press 95/65 Even – Max Upright Rows 95/65 Both movements are Strict. We encourage athletes to hold their hands as close as touching on the Upright Rows, so you can maximize range of motion, especially if your tight through the thoracic spine or internally rotated at all through…
Champlain Valley CrossFit – Fitness: Wednesday, February 13th, 2019
*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal. **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 – 10:00 – 10 x :40 On/:20 Off: Odd – Max Calories Ski/Bike/Row/Run Even – Max Abmat Sit-ups Keep track of reps each round. For the Machine, while it says Max, use this as a good warm-up and slowly build the pace each round. 1b) 10:00 – 20:00 – 10 x :40 On/:20 Off: Odd – Max Strict Press 65/45 Even – Max Upright Rows 65/45 Both movements are Strict. We encourage athletes to hold their hands as close as touching on the Upright Rows, so you can maximize range of motion, especially if your tight through the thoracic spine or internally rotated at all through…
Champlain Valley CrossFit – Competition: Wednesday, February 13th, 2019
*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal. **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) 5 sets of: 2 Strict Press + 4 Push Press Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Every 3:00 x 5 sets: 7 T+G Power Clean + Push Jerk Reference last week for loading. Build as heavy as deemed fit. 3) 5 rounds AQAP: 50ft Handstand Walk 15 Calories Rowed 9 Strict Ring Dips Scale as needed. Handstand Walk must be done in 25ft unbroken segments. 4) Incline Dumbbell Bench Press: 4 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. Session B: 1) 40 minute EMOTM: 1 – 10-20 Calories C2 Bike @ Damper 1 2 – 10-15 Box Jump Overs…
Champlain Valley CrossFit – Competition: Tuesday, February 12th, 2019
*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 3:00 x 5 sets: 1-5 Ring Swings + 1-5 Muscle-ups + 1-5 Strict Ring Dips Pick a quantity of reps you can maintain for an unbroken complex for 5 sets. 2) Strict Chest-to-bar Pull-up w/Pause: 4 sets of 6 Rest 2-3 minutes between sets. Pause with chest at the bar for 2-3 seconds. Use assistance or add load as needed. 3) Supinated EZ-Bar Cable Pull Downs: 3 sets of 30 Rest 90-120 seconds between sets. Use a load that allows strict movement for the first 20 reps, and then use your full body for the last 10 or so. 4) Ski Erg: 10 x 500m Rest 60 seconds between intervals. Goal is fastest maintainable pace. Session B: 1) Heavy Set for Day +…
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