Champlain Valley CrossFit – Competition: Saturday, January 5th, 2019
*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 10 rounds AQAP: 12 Dumbbell Deadlifts 50/35 9 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Shoulder-to-Overhead 50/35 Scale as needed. 2) 3 rounds AQAP: 1000m C2 Bike 50 Double-unders 500m C2 Row 50 Double-unders 250m C2 Ski 50 Double-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
The Open Is Coming…And We Won’t Be Participating
That’s right, you read it right, we won’t be participating in the CrossFit Open this year, at least not formally. Since the Open started in 2011 we have been involved as a gym and participated every year. We saw our participation balloon to over 150 people in 2013/2014 and since it has dropped drastically, to less than 50 people actually completing all 5 weeks of the workouts last year. In the past, for many, I know having Regionals is what really spurred much of our attendance. Not because you all had a chance to qualify, but because the prospect of our individuals competing, getting a team in as well, really gave our community something to rally behind. As you all should know at this point, Regionals is gone. There is no more qualifying a team, there is no more individual competition at the…
Champlain Valley CrossFit – Competition: Friday, January 4th, 2019
WOD: 1) Power Snatch: 10 sets of 1 @ 75% Rest 90-120 seconds between sets. 2) Power Clean and Push Jerk: 7 sets of 1 @ 75% Rest 90-120 seconds between sets. 3) AQAP: 7 Rope Climbs 15ft 21 Strict Handstand Push-ups 14 Bar Muscle-ups 42 Ring Dips 21 Chest-to-bar Pull-ups 63 Push-ups Scale as needed. Dips can be kipped. 4) Ski Erg: 7 x 1000m @ 80% Perceived Effort Rest 2 minutes between sets. If you know your 1K PR pace you can also do this as a percentage of average wattage. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, January 4th, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Low Hang Snatch Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Both reps full Squat. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Low Hang Cleans Start around 60-70% of your 1RM and build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Both reps full Squat. 2) 3 rounds AQAP: 21/15 Calories Ski/Bike/Row/Run 15 Hang Power Cleans 115/75 9 Thrusters 115/75 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, January 4th, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 Bench Press Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Deadlifts Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these set dead on each rep. 2) 3 rounds AQAP: 21/15 Calories Ski/Bike/Row/Run 15 Front Squats 65/45 9 Shoulder-to-overhead 65/45 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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