Champlain Valley CrossFit – Competition: Thursday, July 26th, 2018
*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. 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) *…
Champlain Valley CrossFit – Fitness: Wednesday, July 25th, 2018
*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 200m Run + 5/side Kneeling Split Single Arm Dumbbell Press Pick a weight you can maintain for all 6 sets. 1b) 12:00 – 28:00 – Every 4:00 x 4 sets: 400m Run + 10 Renegade Rows 25/15 One Renegade Row is a Push-up and Dumbbell…
Champlain Valley CrossFit – Competition: Wednesday, July 25th, 2018
*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Tall Jerk: 4 sets of 4 Warm-up as needed. Rest 90-120 seconds between sets. Don’t push the load, focus on speed and footwork. 2) Jerk Recovery + 5 second Support: 3 sets of 3 Warm-up as needed. Upon finishing the recovery keep the bar overhead for 5 seconds before de-loading for the next rep. Build…
Champlain Valley CrossFit – Sport: Wednesday, July 25th, 2018
*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 200m Run + 5/side Kneeling Split Single Arm Dumbbell Press Pick a weight you can maintain for all 6 sets. 1b) 12:00 – 28:00 – Every 4:00 x 4 sets: 400m Run + 10 Renegade Rows 50/35 One Renegade Row is a Push-up and Dumbbell…
Champlain Valley CrossFit – Sport: Tuesday, July 24th, 2018
*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Every 1:30 x 7 sets: 2 Hang Snatch High-Pulls + Hang Muscle Snatch + Hang Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Hang Clean High-Pull + Hang Muscle Clean + Hang Power Clean + Thruster Start…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
