CVCF Stowe Bowl!
As you all know we put out a schedule for the year of events which covers a good portion of the year except for right now. We’ve worked to get something put together which will be super fun for everyone. We’ve reserved Stowe Bowl, in Stowe to get some food and bowling in and a great time with everyone. Details… – Time 5:00-7:00 PM on Saturday, March 2nd. We can’t encourage enough, don’t show-up fashionably late. We have the entire venue reserved for us. However, at 7:00 PM it will open back-up to the public, so we’d encourage, if anything, you show-up 15-20 minutes early to maximize the time you paid for. – Cost includes rental of the venue, ball, shoes, food, tax and tip. It won’t be a full dinner, but there should be ample food to snack on and possibly fill-up…
Champlain Valley CrossFit – Sport: Monday, February 4th, 2019
*New Squat Cycle HERE **2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. ***The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. 1c) 18:00 – 26:00 – Every 2:00 x 4…
Champlain Valley CrossFit – Competition: Monday, February 4th, 2019
*New Squat Cycle HERE **2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. ***The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) 30 minute AMRAP: 1000m C2 Bike @ Damper 1 100 Heavy Rope Single-unders Work for consistency across your rounds. Session B: 1) 5 sets of: 2 Pause Front Squats + 2 Front Squats Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep. 2) 5 sets of: 2 Pause Back Squats + 2 Back Squats Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep. 3) AQAP: 42 Deadlifts 155/105 9 Bar Facing Burpees 30 Hang Power Cleans 155/105 9 Bar Facing Burpees 18 Front Squats 155/105 9 Bar Facing Burpees Scale as needed. 4) Stiff Leg Deadlift: 3 sets of 15 Rest 90-120 seconds…
Champlain Valley CrossFit – Fitness: Monday, February 4th, 2019
*New Squat Cycle HERE **2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. ***The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. 1c) 18:00 – 26:00 – Every 2:00 x 4…
New Squat Cycle
We’ve mentioned in class the last week that we will rotating into a different block of squat work. Going forward for the next 12 weeks we will be focusing predominately on Single Leg work on Monday’s. Something we have certainly made a part of our Monday programming in the past but not the dominant force. With this block we’ll be looking one to strengthen up your legs in a uni-lateral fashion which will hopefully help work out some in-balances, but also this will give your body a break by stepping back from the heavy loading, at least in terms of squatting for a little bit. Through this block you will have 3 strength oriented pieces on Monday that will look like this…. 1 – Base: This is our large mover and building block movement for the 12 weeks. We are still looking for…
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