Champlain Valley CrossFit – Competition: Saturday, January 26th, 2019
*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: 1) Every 3:00 x 5 sets: 12 Push-ups + 9 Bar Dips + 6 Strict Handstand Push-ups Move through these as quickly as possible. 2) 3 sets of: 6 Dead Stop Strict Press + 50 second Handstand Hold Reference last week for loading. Rest 2-3 minutes between sets. 3) 10 minute AMRAP: 15 Squat Cleans 115/75 15 Bar Facing Burpees 12 Squat Cleans 185/135 12 Bar Facing Burpees 9 Squat Cleans 225/155 9 Bar Facing Burpees + Remaining Time 1RM Clean 1RM Clean may be anyway/anyhow. Scale loading on conditioning piece as needed. 4) AQAP: 21-15-9 Shoulder-to-Overhead 165/115 3-2-1 Legless Rope Climbs 15ft Scale as needed. 5) 40-30-20-10 – AQAP: Dumbbell Box Step Overs 50/35 @ 24/20 Calories Assault Bike Scale as needed. For results post detailed…
Champlain Valley CrossFit – Fitness: Friday, January 25th, 2019
*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 – 10:30 – Every 1:30 x 7 sets: 7/side Standing Dumbbell Piston Press + 10/side Shoulder Plank Taps For the Piston Press, initiate by pressing one Dumbbell Overhead, then as you lower it begin pressing the other arm Overhead, and continue on back and forth like a Piston. Plank Taps just focus on maintaining a nice position, these should not be for speed but quality. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 7/side Single Arm Bar Row + 10 Band Pull-Aparts For the Bar Row use the adjustable pull-up bars, or setup a barbell in a squat rack. Same general position as a Ring Row. Starting with one arm, perform all 7 reps on 1 side and…
Champlain Valley CrossFit – Sport: Friday, January 25th, 2019
*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 – 10:30 – Every 1:30 x 7 sets: Snatch Pull + Low Hang Power Snatch + Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex. Yes these are the same complexes as last week. We will be working the same complex for 3 week blocks and then rotating to a different complex accordingly. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Clean Pull + Low Hang Power Clean + Low Hang Clean Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not…
Champlain Valley CrossFit – Competition: Friday, January 25th, 2019
*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) Every 1:00 x 12 sets: 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. You choose the position, and hit the same position for every rep. 2) Every 1:00 x 12 sets: 1 Hang Clean Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. You choose the position, and hit the same position for every rep. 3) 5 sets of: 3 Front Squats + 2 Jerks Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed…
Champlain Valley CrossFit – Competition: Thursday, January 24th, 2019
*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE 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 to work on a skill (like swimming…
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