Champlain Valley CrossFit – Sport: Monday, August 20th, 2018
WOD: 1) Front Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off. 2) Front Rack Split Squat: 8/side Every 2:30 Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little. 3) 15-12-9-6-3 – AQAP: Power Clean 135/95 200m Run Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Ski Erg: A) 5:00 Easy B) 4 x 1:00 @ Moderate-to-Modeately Hard, 1:00 Rest C) 4 x 8:00 @ Easy-to-Moderate, Rest 2:00 Make sure efforts/paces in B and C are maintainable for each of the respective 4 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, August 20th, 2018
WOD: 1) Front Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off. 2) Front Rack Split Squat: 8/side Every 2:30 Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little. 3) 15-12-9-6-3 – AQAP: D-Ball Over the Shoulder 70/50 200m Run Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Programming Shift
I hope you are all having a wonderful summer, enjoying the sunshine and weather, and getting some great training in. I wanted to make a little post about where the “Competition” programming is going at Champlain Valley CrossFit. Over the last 8 years I’ve been programming and running a gym our methodology has evolved and changed from year to year. Different ideas, different tests, different learning experiences. We’ve obviously had a number of successful athletes come out of our gym, but I’d be the first one to tell you it’s not the programming. I’ve always felt programming is just that, programming, and as long as you’re doing varied stuff, focusing on your weaknesses, training hard, and taking care of yourself on the back end you should be making progress. This is why great athletes are great, they do all of this stuff to…
Champlain Valley CrossFit – Competition: Saturday, August 18th, 2018
WOD: 1a) 0:00 – 10:00 – 3 rounds AQAP: 14 Strict Handstand Push-ups 7 Overhead Squats 185/135 Scale as needed. This is meant to be quick so scale appropriately. 1b) 10:00 – 30:00 – AQAP: 10 Muscle-ups Then… 10, 9, 8…3, 2, 1 Alternating Dumbbell Snatch 100/70 20, 18, 16…6, 4, 2 Wall Ball 30/20 Then… 10 Muscle-ups Scale as needed. 1c) 30:00 – 60:00 – AQAP: 300 Double-unders 1 mile Run 30 Clean and Jerks 155/105 10 Legless Rope Climbs Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, August 18th, 2018
WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Ball Slams 40/30 10 Push-ups Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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